The Rockport walking test is the easiest way for you to determine your cardio fitness level. All you need is a stopwatch and a flat surface that is one mile long. The Rockport walking test is an evaluation you can self-administer to determine your cardiovascular fitness.1
The aim of the test is to measure your VO2 maxLinks to an external site., the maximum amount of oxygen you can utilize during intense exercise, measured in milliliters per kilograms per minute (ml/kg/min). The Rockport walking test was developed in 1986 by physiologists and cardiologists at the Department of Exercise Science at the University of Massachusetts at Amherst
The 12-minute run fitness test was developed by Kenneth Cooper, M.D., in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 maxLinks to an external site. for military personnel. The Cooper test, as it’s also known, is still used today as a field test for determining aerobic fitness. Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising.
This test is still one of the basic fitness tests used by the militaryLinks to an external site.. It is also used by many coaches and trainers to determine cardiovascular fitnessLinks to an external site. and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender.
The goal this week is to compare your results from when you completed this assessment near the beginning of the quarter.
Instructions/Tasks
Step One
Determine which test you are going to complete: Rockport 1-mile walk test for time or the Cooper Test (12′ run for distance).
Step Two
Directions for the Rockport Walking Test
- Warm Up.Links to an external site. Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.
- Walk as quickly as possible for one mile. It’s important to maintain a steady pace for best results.
- Take your pulse immediately after completing the mile. (If you don’t take your pulse often, practice before you take the Rockport walking test. With your palm facing up, place your fingers gently over the thumb side of your wrist and feel for your pulse.)
- Once you have your pulse, count for 10 seconds. Multiply this number by 6.
- Record your results and enter in the calculator provided here: LinkLinks to an external site.
- Develop a goal to improve your Cardiorespiratory endurance. Note: This can simply be that you will follow the Suggested Program (scroll to the bottom of your results page; these programs are indicated by their color; for example “I will be following the Purple Program.”
Directions for the Cooper Test (12′ run for distance):
The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period and is usually carried out on a running trackLinks to an external site. by placing cones at various distances to enable measuring of the distance. A stopwatch is required for ensuring that the individual runs for the correct amount of time.
- You’ll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.
- This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
- Warm Up.Links to an external site. Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.
- Run or Walk. When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
- Record Your Distance. Record the total number of miles or kilometers you traveled in 12 minutes.
- Enter your results in the calculator provided here: LinkLinks to an external site. Note this is a different calculator from the Rockport Walk Test.
Here is a chart of normative results for this test:
Age
Excellent
Above Average
Average
Below Average
Poor
Male 20-29
over 2800 meters
2400-2800 meters
2200-2399 meters
1600-2199 meters
under 1600 meters
Females 20-29
over 2700 meters
2200-2700 meters
1800-2199 meters
1500-1799 meters
under 1500 meters
Males 30-39
over 2700 meters
2300-2700 meters
1900-2299 meters
1500-1999 meters
under 1500 meters
Females 30-39
over 2500 meters
2000-2500 meters
1700-1999 meters
1400-1699 meters
under 1400 meters
Males 40-49
over 2500 meters
2100-2500 meters
1700-2099 meters
1400-1699 meters
under 1400 meters
Females 40-49
over 2300 meters
1900-2300 meters
1500-1899 meters
1200-1499 meters
under 1200 meters
Males 50
over 2400 meters
2000-2400 meters
1600-1999 meters
1300-1599 meters
under 1300 meters
Females 50
over 2200 meters
1700-2200 meters
1400-1699 meters
1100-1399 meters
under 1100 meters
Step Three
Directions: Reflect back on your results from your initial assessment and this assessment. Did you improve? If so, please summarize your training methodology. Did you do long slow distance and increase your distance weekly? Did you do pace/tempo training? Did you do interval training? How often did you walk weekly? Were you training in your heart rate zone each week? How accurately were you recording your heart rate? Cardiovascular fitness is the ability of the heart, lungs and organs to consume, transport and utilize oxygen. There are numerous factors related to improved cardiovascular fitness including how much you weigh, how much you train (volume) and the intensity at which you train. Although doing “more” can lead to improvements it is not believed to always lead to a higher VO2Max so managing your rest and also limiting how much high-intensity training you do weekly is important. If you didn’t improve do not be discouraged as there are other areas of health/wellness I am sure you are seeing progress with. Lastly, please remember these physiological adaptations the body undergoes when you begin an exercise program take time so keep doing what you are doing to get the maximum benefit for the rest of your lifetime!
This reflections should be 3-5 sentences minimum and you must include a direct comparison of your pre and post assessment results.