Xtreme Fitness HK

Aerobic Endurance 

 

·       12 Minute Cooper Run ​​

Calculation: http://www.brianmac.co.uk/gentest.htm

Location: Any clear and flat ground, which is preferably a 400m running track.

Repeatability: Controlled temperature, same time of day and the same running track.

Practicality: Set out either 100m apart by 100 or use a 400m running track and watch the participant run past each time. Run for 12 minutes consistently. You can either use a running track, or a tredmill, which makes the score more reliable. 

Equipment:

·       Treadmill

·       Stopwatch

·       Heart Rate Monitor

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Positives

• This test will be nice and easy for beginners and it is one of the easiest to test as there is not many requirements that is needed. You will need to ensure that where you are running is a controlable enviroment as you will need to re-test yourself after your 6 week programme. You will need to remember what time of the day you do the test, as you will need to try and follow what time you did it. 
• Equipment is also very minimal as you can either do it on a treadmill or on a flat surface. You will need to mark out a distance between two cones to be able to record the distance that you are running. 
• The results for this testing is very accurate as if you are on a treadmill, it will show the distance that you have ran. While outside and on a flat surface, if you have measured the distance correctly, the results will be accurate and it will give you a fair and correct result. 
• This test is also very safe, as you will be in a controlled enviroment and you can do it at your own pace if you have a target that you want to reach. You will not have to worry about anyone running with you as you can test this on your own. Also if you are on a treadmill, there are safety precautions that you can enable before you run to make you as a runner feel more comfortable and safe. 
• From when our company has tested this test, there are minimal problems with how the test is run, as it is very simple to run, and if you are unsure of how it will run, just remember that you will be running continuously for 12 minutes, and at your own spead. You will only need to start your stopwatch or timer to make sure you are runinng when you are being timed. 

 

Negatives

• A negative for this test is that if you use a treadmill on your own, you will either have to own a treadmill or signed to a gym company. It  may cost a bit of money to own a treadmill or have a gym membership. 
• The test can get very tiring and repetitive as you are running for 12 minutes at your best effort, as it is a maximul effort test.
• It might get boring and repetitve as you are constantly running at a similar speed, and if you are on a treadmill, there is no view to look at as they are normally in an indoor area facing a blank wall or in the middle of an open area. ​

 

·       Beep Test

Location: 20m flat ground with surrounding

Repeatability: Controlled tempteratature, same time of day and the same flat surface area. 

Practicality: Set cones that are 20m apart, and ensure that it is flat. The runners will have to run to the beat of the track for as long as they can. It tests their Aerobic Endurance.