Running in the water 457 meters (500 yards) Cooper test
aerobic test
INPUT YOUR DATA:
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AGE, YEARS |
TEST DURATION, MIN. SEC |
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YOUR FITNESS LEVEL :
Print your result and check it again next month.
NECESSARY EQUIPMENT
1. Measured distance of 457 m in the pool
2. Stopwatch or watch with a second hand
3. Heart rate monitor*
4. If necessary, a partner for fixing the time and distance traveled
*recommended
TESTING
1. Before the test, warm up by walking slowly and stretching for several minutes.
2. When conducting this test, it is convenient to have a partner on the side of the pool to count the distance traveled and time recording.
3. Before running the test, warm up for several minutes with an easy run in water.
4. Select the required depth in the pool - the water level should be at the level of the xiphoid process of the sternum (angle of convergence of the ribs).
5. This is a maximum power test, so force yourself to run as fast as possible for you, but not with all your strength and not at all costs.
6. Try to maintain a continuous, uniform pace of running. If you can’t overcome the whole distance by running, you can alternate between running and walking.
7. Record the test time to the second.
8. Cool down by walking in the water for several minutes and stretch.
9. Estimate your results.
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