Measurement of Cardiovascular Endurance: 12 Minute Run Test
Description
For 12 minutes, run as far as possible and try to maintain a steady pace until the last few minutes, when you should try to speed up slightly depending on how much energy you have left. The number of laps completed during this time is counted and recorded, and the distance covered is calculated.
Results
Record the results in the spaces provided.
|
Number of laps completed: |
__________ |
|
Distance of 1 lap: |
__________ Feet |
|
Distance covered |
= laps X distance |
|
|
= _____ X _____feet |
|
|
= _____feet |
|
To convert to miles, divide by 5280. |
|
Distance covered |
= distance covered (feet) ÷ 5280 |
|
|
= ______ ÷ 5280 |
|
|
= ______ miles (calculate to two decimal places) |
Interpretation
The results of the 12-minute run test can be evaluated by consulting Table 3-5 (men) or Table 3-6 (women).
Table 3-5: Classification of Scores for 12-Minute Run Test (Men) Distance (Miles)
|
Category |
Percentile Rank |
< 20 |
20-29 |
30-39 |
40-49 |
50-59 |
> 59 |
|
Excellent |
95 |
2.04 |
1.91 |
1.79 |
1.70 |
1.58 |
1.49 |
|
|
90 |
1.95 |
1.82 |
1.70 |
1.61 |
1.49 |
1.40 |
|
Good |
80 |
1.85 |
1.72 |
1.60 |
1.51 |
1.39 |
1.30 |
|
|
70 |
1.78 |
1.65 |
1.53 |
1.41 |
1.32 |
1.23 |
|
Average |
60 |
1.72 |
1.59 |
1.47 |
1.38 |
1.26 |
1.17 |
|
|
50 |
1.66 |
1.53 |
1.41 |
1.32 |
1.20 |
1.11 |
|
|
40 |
1.60 |
1.47 |
1.35 |
1.26 |
1.14 |
1.05 |
|
Fair |
30 |
1.54 |
1.41 |
1.29 |
1.20 |
1.08 |
0.99 |
|
|
20 |
1.47 |
1.34 |
1.22 |
1.13 |
1.01 |
0.92 |
|
Poor |
10 |
1.37 |
1.24 |
1.12 |
1.03 |
0.91 |
0.82 |
|
|
5 |
1.28 |
1.15 |
1.03 |
0.94 |
0.82 |
0.73 |
|
Mean |
|
1.66 |
1.53 |
1.41 |
1.32 |
1.20 |
1.11 |
Table 3-6: Classification of Scores for 12-Minute Run Test (Women) Distance (Miles)
|
Category |
Percentile Rank |
< 20 |
20-29 |
> 30-39 |
> 40-49 |
50-59 |
> 59 |
|
Excellent |
95 |
1.70 |
1.62 |
1.54 |
1.44 |
1.37 |
1.28 |
|
|
90 |
1.61 |
1.53 |
1.45 |
1.35 |
1.28 |
1.19 |
|
Good |
80 |
1.51 |
1.43 |
1.35 |
1.25 |
1.18 |
1.09 |
|
|
70 |
1.44 |
1.36 |
1.28 |
1.18 |
1.11 |
1.02 |
|
Average |
60 |
1.38 |
1.30 |
1.22 |
1.12 |
1.05 |
0.96 |
|
|
50 |
1.32 |
1.24 |
1.16 |
1.06 |
0.99 |
0.90 |
|
|
40 |
1.26 |
1.18 |
1.10 |
1.00 |
0.93 |
0.84 |
|
Fair |
30 |
1.20 |
1.12 |
1.04 |
0.94 |
0.87 |
0.78 |
|
|
20 |
1.13 |
1.05 |
0.97 |
0.87 |
0.80 |
0.71 |
|
Poor |
10 |
1.03 |
0.95 |
0.87 |
0.77 |
0.70 |
0.61 |
|
|
5 |
0.94 |
0.86 |
0.78 |
0.68 |
0.61 |
0.52 |
|
Mean |
|
1.32 |
1.24 |
1.16 |
1.06 |
0.99 |
0.90 |
| 