Back in December, Sanya told me that he was trying to pass Cooper's test for strength endurance. In short: the test consists in alternately performing 4 exercises (push-ups, transition from squat to lying position and vice versa, jumping out and something on the press). 10 repetitions of the first exercise are performed, then without stopping for 10 repetitions of the second, third and fourth. This is one cycle. Then, without rest, again 10 repetitions of the first exercise, then the second, and so on. The result is evaluated in two ways: you must either complete a certain number of cycles before you fall from fatigue, or perform a specific number of cycles in a minimum time.
Googling on this topic, I came across the site of the special forces "Vityaz" and became interested in the requirements for recruits. There are 7 tests (tests) in total, each is estimated at a maximum of 50 points, the minimum allowable total result is 295 points, that is, on average 42-43 points for each test.
Now I want to fulfill some of these standards, not at selection, of course, but for myself. I'm not eager to join the special forces, so I simplify my tasks a little. I will write for each test separately.
Test number 1. Endurance.
Continuous running for 12 minutes is assessed by the distance covered by the subject during the specified time. By the way, this is also called the Cooper test. 42 points is 3200 meters. Considering that at school I ran 3 km in 13 and a half minutes, the standard seems unrealistic. You have to start running. Summer. Yeah.
Test number 2. Strength endurance.
The very same test of Cooper's strength endurance. For 40 points, you need to complete 5 cycles, time is not taken into account. As "something on the press" such an exercise: "from the starting position, lie on your stomach and roll over onto your back, raise your legs without bending your knees, touch the floor behind your head with your toes, return your legs to their starting position." I strongly doubt that I will be able to do even one repetition of such an exercise on the press. Normally, without panting and without crunching in the joints, I can only do push-ups for now.
Test number 3. Power.
With some kind of fright, it is estimated only by the number of pull-ups. Will not work. Instead, let there be the power standards of the FSB special forces (by the way, they are tougher):
pull-ups - 25 (10-11);
push-ups from the floor - 90 (40-50, probably);
press (lying on your back, flexion-extension of the trunk) - 100 (I have no idea);
bench press lying, own weight - 10 (2);
jumping up with a change of legs - 90 (some kind of crap, I won't do it).
In parentheses, my approximate figures for today.
It seems that everything is very complicated, but it is not. For example, bench press 75 kg for 10 times is a hundred at a time (according to an online calculator). Now I press 80 at a time, so a hundred is quite achievable.
Test number 4. Speed.
10 to 10 shuttle run offered. Never loved it. So instead of it, one hundred meters from the same FSB standards is 12.7 seconds. At school, and at the university, I ran for 14. I wonder if it's not too late to try to improve the result?
I will not pass tests No. 5 (flexibility, twine, etc.) and No. 6 (dexterity, somersaults, walking on hands, etc.). Although I want to learn to walk on my hands. Well, test # 7 (courage, yeah) - training fights according to the rules of boxing - I, naturally, will not pass either.
These are the requirements, albeit truncated, but very difficult for me. I already go to the rocking chair, it remains to start running. It will be interesting to see what changes, say, over the next six months.
Shl. Yes, I'm weak, you don't have to mock me

FSB special forces standards

Requirements for newly arrived personnel for combat and physical training

1. Pull-up - 25

2. Push-ups from the floor - 90

3. Press (lying on your back, flexion-extension of the trunk) - 100

4. Run 100 m. (Shuttle run 10 to 10) - 12.7 sec (25 sec)

5. Cross 3000 m - 11.00 min

6. Bench press lying (own weight, but not more than 100 kg) - 10 times

7. Hand-to-hand combat
-Demonstration of punches and kicks technique - 2 min. On a boxing bag
- Sparring according to free rules with throws and painful holds - 3 fights, 3 minutes each.

8. Jumping up with a change of legs - 90

9. Complex-strength exercise (performed sequentially 8 times: - 10 push-ups from the floor, 10 times press, 10 times the crouch-emphasis lying down, 10 jumps up from the stop, crouching). 8 reps (no pause)

All exercises are done one after the other without interruption.

Not all athletes, not to mention just physical education lovers, know how to easily evaluate their own. You can independently come up with some exercises, doing them for a while, and then comparing the results with the achievements of other people. You can just go to the doctors for a complete medical examination. However, it is much more convenient, faster and easier to pass the already developed Cooper test, the standards of which will show how strong your body is.

Different aerobic loads, which are combined with the correct breathing exercises, are very well known since antiquity. However, it was possible to draw up a general picture, to classify the results only at the beginning of the last century. A former colonel in the United States military and a professor of medicine from Oklahoma named Kenneth H. Cooper, while serving in the army, he began to use such exercises to maintain and improve health, both by example and for his subordinates.

In 1968, a fitness and general health test was developed and experimentally tested by Professor Cooper. It was aimed just at the servicemen of the American army. Such a test fit in only twelve minutes, which greatly simplified the testing of beginners.

A brief glimpse into the history of the discovery

Initially, the Cooper test determines physical qualities, after three dozen studies. The idea to develop something similar to a military doctor came at the age of thirty, at the moment when he was already in the service, lost his form, typing a rather large excess weight... Finding this, Kenneth decided to fight with the help of physical education, gave a lot of stress and noted a general deterioration in his condition.

Today, the link between a healthy lifestyle and physical activity is obvious to everyone. But in the days of Dr. Cooper, research in this direction was just beginning to be carried out. It was he who had the honor to discover and prove a direct connection between mental state, physical activity, general health and fitness.

He found that the less active a person is, the faster the aging processes occur, the wear of all systems. At the same time, the doctor managed to translate physical characteristics into numerical (quantitative) characteristics. So a special system for assessing physical condition was developed by points gained in the process of performing different types of exercises designed for men and women of any age.

Features and application of Cooper tests

During the passage of such testing, the main condition that must be observed is the well-being of the subject. It is most commonly used for runners, cyclists, swimmers and other athletes over the age of thirty. However, older people can also afford testing on this principle. So what does the Cooper test measure, what insight does it give you about your overall health?

During testing, a person performs exercises that imply which are at the same time the best antidepressants according to modern scientists. Then the cells begin to use the oxygen that is in them to the maximum. At the same time, oxygen starvation is completely excluded, which makes the study harmless even for an unprepared organism.

An important feature of the test is that the final grade received by the test subject directly depends on age. Whatever the result turns out to be, it must be correlated with the age data of the test taker. Therefore, in each specific case, the objective assessment can vary significantly.

The simplest and most affordable testing option is running. Such experiments can be carried out on yourself to find out your own preparedness. For implementation, you will need a regular stopwatch and a treadmill. But swimming or cycling won't be a problem either. You just have to move to the pool or cycle track. However, you can also pass the test without difficulty, if you approach the matter correctly.

Proper preparation is half the battle

To get the most correct result, as well as completely eliminate the negative effects from excessive sharp loads, you must definitely remember to warm up. For everyone, the time spent on preliminary preparatory exercises, will be individual. Here, again, a lot depends on age, initial state, fitness. Running training very simple

• Walk around the stadium or treadmill for two to three minutes.
• Jogging for about half a minute.
• The same amount of walking at a fast pace.
• Repetition of the previous points, alternating them, several times (four to six).

You need to perform or other selected exercises according to the rules. For some, three to five minutes is enough, for others it is better to make a simple complex for all fifteen. However, you need to remember that they should tone you up, prepare your muscles for future loads, and not exhaust you ahead of time.

Performing the Cooper test

12 minute run

After warming up, you can immediately start passing the test. Its essence is very simple: you need to run the longest possible distance in a measured period of time. It's best when you enlist the help of friends to take the test. You need to start moving after the "Start" command. It is required to try to give all the best.

If you find it difficult to run, it is okay to take a fast step, but then the test results will hardly surprise you. At the end of twelve minutes, measure the distance that the runner managed to do. The results obtained must be looked for in a special table of standards, which is given below. Only after that you can already conclude what level of training you have.

12 minute swim

Similarly, this test is carried out in swimming. Not only the warm-up, but the test itself will have to take place in the water. It is optimal to choose a pool for these purposes. However, if one is not available, you can test yourself even in the nearest pond or river. The only drawback is that it will be quite difficult to accurately measure the distance, but if desired, this can be solved.

The distance that a person swam in the same twelve minutes is taken into account. You don't need to use any special skills, just swim freestyle as fast as possible. The results are also checked against the standard table.

12 minute bike ride

The best results can be shown in the gym, but the simulator must be well tuned to give suitable loads. But you can also do it outdoors. It is advisable to choose a day when the weather will be rather dry and calm. Air movements can influence the result by "braking" or "accelerating" on the subject.

There are requirements for the track: it must be completely dry, level, without sharp descents and ascents. For the street, the best solution would be an open stadium or park with specially delineated paths. In the same way, you need to drive at maximum effort for twelve minutes, and then check the figures obtained with the table below.

Recovery from the Cooper test (hitch)

It is very important not only to pass the test, but also to complete it so as not to get dire consequences for health. The abrupt completion of the loads can have a negative effect, therefore it is imperative to make a hitch. Otherwise, for the heart, such experiments may end up with unpleasant effects.

It is necessary to gradually "reset" the pulse, restore breathing and the normal rhythm of the heartbeat. After the bike test, it will be enough to jog or even walk at a brisk pace for only three to five minutes. The same should be done after the race. In the case of swimming, you can swim another 200 or 300 meters in a comfortable, unhurried mode.

Physical fitness assessment tables

Professor Kenneth Cooper has developed for each version of his test, and they all show the same result (the level of preparedness of a person), tables for ease of verifying the numbers obtained. Dealing with them will not be difficult. With the help of them, you can independently assess the condition of men and women of different ages (up to 40 years).

Preparedness	Girls (13-19 years old)	Women (19-28 years old)	Women (28-39 years old)	Men (13-19 years old)	Men (19-28 years old)	Men (28-39 years old)
Very bad	1600	1550	1500	2100	1950	1900
Badly	1600-1900	1550-1800	1500-1700	2100-2200	1950-2400	1900-2100
Satisfactorily	1900-2100	1800-1900	1700-1900	2200-2500	2100-2400	2100-2300
Good	2100-2300	1800-1900	1900-2000	2500-2750	2400-2600	2300-2500
Fine	2300-2400	2100-2300	2000-2200	2750-3000	2600-2800	2500-2700

Preparedness	Girls (13-19 years old)	Women (19-28 years old)	Women (28-39 years old)	Men (13-19 years old)	Men (19-28 years old)	Men (28-39 years old)
Very bad	350	275	225	450	350	325
Badly	350-450	275-350	225-325	450-550	350-450	325-400
Satisfactorily	450-550	350-450	325-400	550-650	450-550	400-500
Good	550-650	450-550	400-500	650-725	550-650	500-600

Preparedness	Girls (13-19 years old)	Women (19-28 years old)	Women (28-39 years old)	Men (13-19 years old)	Men (19-28 years old)	Men (28-39 years old)
Very bad	2800	2400	2000	4200	4000	3600
Badly	2800-4200	2400-4000	2000-3500	4200-6000	4000-5500	3600-5100
Satisfactorily	4200-6000	4000-5600	3500-5500	6000-7500	5500-7100	5100-6800
Good	6000-7600	5600-7200	5500-6800	7600-9200	7100-8800	6800-8400

* All distances are presented in meters.
* Indicators that are higher than the results indicated in the tables are considered excellent and indicate excellent physical fitness and form.

As already mentioned, the most important condition for completing the Cooper study is well-being. There is no need to start testing even with the slightest "malfunction" in the body. A mild headache, fever, body aches, any unpleasant symptom may indicate the onset of the disease, and sudden loads can aggravate the situation. Therefore, first you need to fully recover, only then check your fitness in the physical plane.

Prohibitions

If a person, during the research, felt some symptoms and ailments, then you need to immediately stop testing.

• Arrhythmia.
• Dizziness.
• Tachycardia.
• Painful sensations in the region of the heart.
• General weakness.

In addition, such measurements should not be taken too often. Once a month is definitely enough. After testing, you need to give up intensive strength training... After all, the body needs proper recovery. You should also avoid taking a hot bath, going to a Russian bath or sauna.

• Be sure to get a heart rate monitor to keep things under control. By measuring your heart rate regularly during exercise or tests, you can avoid risks to your heart.
• It is not recommended to do jumps and jumps, changing the pace of movement. It is best to conserve energy by taking the Cooper test at an even pace throughout the course.
• In the process of passing the test, it is better not to share your feelings, and indeed not to talk at all. This will cause the breath to be choked up and the results will be incorrect.
• If necessary, you can use additional means: a helmet and knee pads for running or cycling, a hat. You can lubricate the joints with a warming ointment. The main thing is that the aids do not affect the result, as, for example, fins can do it.

Cooper's strength test: 4 exercises

In addition to the study that we have already reviewed, there is another test by Professor Kenneth Cooper. It is a set of exercises performed for a while.

It should be borne in mind that such a test gives a rather high load on the cardiovascular system and the heart muscle itself, but not sudden, but gradual. In addition, it works well on almost all muscle groups. After it, it will immediately become clear what is normal for you, and with what you still have to work long and hard.

The proposed exercises will have to be performed ten times. In total, you need to make four circles.

• Push ups. After execution, you need to stay in the prone position.
• Jumping from the support lying. Next, you should roll over onto your back.
• Torso lifts or crunches (can be replaced with leg raises).
• Squats or jump squats.

The sooner you practice the exercises, the better your preparedness.

• 3 minutes is great.
• 3.3 minutes is good.
• 4 minutes is satisfactory.
• 4.5 is bad.

If it suddenly turns out that this time is not enough, then you will have to work on yourself for a long time and persistently. Perhaps such testing simply does not suit you, so you can return to the options presented above. However, it's better to just put in the effort, because fitness is really important. This is a factor that directly affects the quality of life.

Workouts for the Cooper test at home and in the gym

Often, different types of testing are carried out sequentially one after the other. It makes sense to consider in advance the options for preparatory sets of exercises that will help show good results. If you have not been involved in sports before, then a long journey awaits you, which should start with the usual half-hour or hour-long walks. You can start doing the running test as soon as you can run for a minute and not start to choke.

Home complex

• Squats - 4 sets of 25 reps
• Twisting (double) - 3 sets of 30 reps.
• Bench Step - 2 sets of 15 reps for each leg.
• Running in place (focus on the wall) - 3 sets of 1 minute.

Gym complex

• Overweight Hyperextension - 3 sets of 20 reps.
• Leg Press - 3 sets of 10 reps.
• Weighted Lunges (Dumbbells) - 4 sets of 10 reps for each leg.

In this case, it is imperative to remember about the warm-up and cool down, otherwise you can harm yourself.

Cooper's test Is a series of tests to determine the level physical fitness and a general assessment of the physical condition of the human body. The author of the methodology is Kenneth H. Cooper. In 1968, an American scientist and physician, a former military man, developed endurance test complexes for various sports. Today, in international sports practice, Cooper's tests are used for runners, swimmers and cyclists.

The testing program includes about 30 tests, which are designed for people under the age of 35. As the editors share with us - people older than this age can also be tested, but subject to the recommendations for passing the test.

The main condition for performing the test is good health.

Passing Cooper's tests, a person performs aerobic activities. At this moment, all cells of the body use the maximum oxygen that is in them. With this nature of the load, oxygen starvation of the body is excluded. During Cooper's tests, two-thirds of a person's muscles are involved, and there is a load on the cardiovascular and respiratory systems.

Cooper's running test

To test yourself in running according to the method of an American scientist, you need to run as much distance as possible in 12 minutes. Note that 12 minutes is the standard for every Cooper test. It is most convenient to run a running test at the stadium. Read about other equally interesting articles on this topic in the heading

After the command "Start!" the subject begins to move on a flat treadmill.

Stages of the Cooper test

• Warm-up is obligatory from 3 to 15 minutes;
• Basic load (12 minutes of running, swimming or cycling);
• Hitch.

How to do the Cooper test

Run: Work on a flat treadmill for 12 minutes.

Swimming: Swim as long as possible freestyle in 12 minutes

A bike: on a flat track without differences in height and surface, cover the distance in 12 minutes. To show the result as efficiently as possible, you need to perform it in good weather without distracting natural factors.

The test results obtained must be correlated with the table of standards.

Kenneth Cooper has developed certain standards for each of the tests, taking into account the gender and age of the person who is being tested. Regulatory tables will help assess the state of the body of men and women from 13 to 29 years old.

Distances are indicated in meters.

Running standards

Swimming standards

Bicycle standards

Cooper's tests are one of the methods for diagnosing the physical level of fitness. It is not the result itself that is valuable, but its dynamics over time.

People at any age think about their state of health - how to check how much a person is physically developed? Nobody wants to go to the doctor with such a strange question, but, fortunately, this is not necessary - there is an effective way to determine the sports state of the body.

Thanks to Kenneth Cooper, there is a method to test yourself for endurance. He designed it to test the physical endurance of the US soldiers, however, it is often used by ordinary people around the world to test their strength. Let's figure out what the Cooper test is?

Testing consists of thirty exercises. For the average person, a test that is easy to conduct is fine, but not easy for everyone to keep within the norm. This test is a treadmill. Since anyone with a little time and shoes can try it, this test is one of the most popular.

Note that this test is absolutely harmless to health - running creates an aerobic load, body cells receive oxygen, so exercise will be useful for the vast majority. During the test, you can learn about the state of the cardiovascular system and respiratory system the subject, since during the run these systems are used more than others. If you are impatient, to find out how you can do the Cooper running test, let's get down to business.

If you decide to take the test, it will be necessary to warm up with a length of five to fifteen minutes. Make sure to stretch to avoid possible injuries such as sprains and ligaments, stretch both your legs and upper body, all muscles should be ready for running. Jogging for a short run will allow your body to tune in for a serious run and prepare your respiratory and cardiovascular systems for running. It is important not to get tired during the warm-up - the body must prepare for work, and not do it before the test. So, 12 minutes are counted on the stopwatch, and the subject begins to run.

After the lapse of time, the distance that the person managed to run is measured, and the result is checked against the table. ... Cooper's table by columns assessment categories are distributed - there are five of them: very good, good, average, low, very low. Along the lines, there is a distribution by age categories (13-14 years old, 15-16 years old, and so on), and within each age category there is also a breakdown by gender of the subject - it is no secret that the physical abilities of men and women differ.

An important point in Cooper's grading system- the dependence of the assessment not only on the result, but also on the age. The same result at the age of 20 and 30 will show a different level of work of the systems of the subject's body.

It is convenient to measure the distance at the stadium, but it is far from always possible to count the exact number of meters traveled, therefore the author also developed a modification of this test, thanks to which measurements are made much more conveniently, and it is also possible to evaluate a whole group of subjects at the same time. For this, not the distance is measured, but the time it takes for a person to run 1.5 miles (this is approximately 2,415 meters). The results are assessed according to a simplified scheme - for men under the age of 30, an excellent result is less than 10 minutes 15 seconds, good - from 12 to 10 minutes 15 seconds, normal - 14.30 - 12 minutes, from 16 to 14 minutes 30 seconds - low result, more than 16 minutes - very low.

Exercise testing

For those who have bad weather outside and there is no way to run the distance, but want to test their endurance, we suggest trying another exercise from the Cooper complex. Do a full warm-up, then get started. Remember to time the test before starting the test..

After completion, similar to other exercises, the results are checked against the standards. For this exercise:

• 3 minutes is very good
• 3 minutes 30 seconds - good
• 4 minutes is normal
• More than four minutes is a poor result, it is worth working on the exercises
• If in doubt that you are doing the exercises correctly, watch the Cooper test video from an expert

Swimming Testing

For the more sophisticated, in the arsenal of the Cooper complex there is such an exercise as swimming. Similar to running, you need to warm up before the swim. Warming up will be a necessary activity prior to each endurance exercise in Cooper's assessment. 12 minutes are recorded on a stopwatch and the distance in meters that the subject managed to swim is measured. Similar As in running, the results are compared with the table: Cooper's test standards are different for different ages, as in other exercises.

Cooper's test - cycling

Cycling enthusiasts will appreciate the following exercise - testing physical endurance through a twelve-minute bike ride. It is important to test on a bike in calm weather on a track without abrupt descents and ascents, and good coverage will be an important factor in obtaining an adequate rating, otherwise the result will be incorrectly evaluated according to Cooper's standards. The standards are also presented in the form of a table:

Thanks to the Cooper test, anyone can assess their fitness. Note that Cooper himself recommended that people over 35 should not use his test if they do not have good physical fitness.

The Comprehensive Strength Test consists of exercises performed in succession.

Exercise number 1

The initial position is an emphasis squatting. Take the lying position and return to the starting position, repeat 10 times.

Exercise number 2
Performed immediately after exercise 1.

From the starting position, lie on your stomach and roll over onto your back (1), raise your legs without bending your knees (2), touch the floor behind your head with your toes (3) (if there is no touch, the exercise is considered unfulfilled), return your legs to their original position.
Repeat the exercise 10 times.

Exercise number 3 Performed immediately after exercise 2.

Roll over from your back to your stomach, take the starting position lying down, bend your elbows until your chest touches the floor (ground), straighten your arms.
Repeat the exercise 10 times.

Exercise number 4 Performed immediately after exercise 3.

Take a rest-crouching position, sit down on one knee, raise your hands up, put your palms on the back of your head. Jump up, straighten your legs, squat on the other knee.
Repeat the exercise 10 times.

Cooper's test. Strength endurance.

Maybe someone will be interested. There is a physical time test that allows you to determine your functionality. In addition, it is also an excellent exercise for training the respiratory and cardiovascular system.
Exercises are done in full amplitude, although in push-ups it is allowed not to touch the floor with the chest and not completely straighten the arms at the elbows.
1. Do 10 push-ups and stay in support lying.
2. We make the tray of the feet in the sitting position and return to the lying position, and so on 10 times.
3. We turn over on our back. Press. Either lifting the body to the vertical, or throwing our legs behind our head, or folding our elbows to the knees at the same time. Lumbar separation is required.
4.10 jumps from a full squat or 10 times, 5 on each leg, touch the floor with your knee.
4 exercises, 10 times, one circle / cycle. 4 circles in 3 minutes is excellent, for 3.30 is good, for 4 minutes is satisfactory. If the time is longer, it is bad.
If anyone tries, I would like to know your opinion about the test.
P.S. Exercise of power units and special forces.