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PROTOCOL FOR ANAEROBIC POWER TESTING

300 Meter Run 'l"es'

Purpose
Measure of anaerobic power. This test is recommended as part of the public safety fitness as-
sessment battery.

Equipment
400 meter running track, or any measured 300 meter flat surface that provides good traction,
running shoes. Irregular surfaces such as loose gravel are not acceptable.

Procedures
61.0
47.0
109.3
77.4
80.5
68.0
85.5
81.0
101.6
99.0
121.5
125.0
63.0
42.0
66.0
49.0
NA
63.5
55.0
60.0
56.0
106.7
101.8
70.0
72.0
89.0
68.0
75.3
78.7
85.0
87.0
66.5
72.0
69.9
66.0
61.0
62.0
74.8
82.0
80.5
116.0
74.9
58.0
82.6
91.7
940
57.0
8~
80.0
86.0
100.0
93.5
75.5
74.0
790
67.6
90.0
86.0
80.9
112.0
1840
461
580
650
720
50.0
68.2
565
520
740
65.0
52.0
550
53.0
54.0
790
56.0
71
77.0
950
680
720
70.0
111
2100
14~
664
51660
570
040
110
589
860
8~
40-49
30-39
40-49
50-59
30-39 F
VP
SP76.0
G 74.5
60.0
62.7
64.0
68.5
88.0
42.6
460
48.0
54.0
56.0
58.0
62.1
60.0
55.0
64.0
52.0
51.0
200900 20-29
104.0
114.0
1250 73.4
69.075.0
59.7
61
61.0
57.5
56.0
71
97.0
49.0
53.5
540
590
95
50
660
R 1~ 0~
106.7
54
58
780
81.3
1200
20-29 Females
Age
4. 2.
fitness
3. As
effort.
an important
with
category.
Participant
If
1.using
As Time
all physical
used
ashould
with400all toMales
safety
meter
walk consideration.
complete
tests,
track,
physical warm
for tests,
3-5 distance
up and
participant
minutes
medical isstretching
recorded
immediately
runs 1should
inlap
3/4 ofshould
screening seconds.
followingprecede
(inside Consult
test
precede totesting.
lane) at norms
cool
testing. down.toThis
maximal determine
levelisof

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

 ..
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' . 23

Vertical Jump Fest

This is a measure of jumping or explosive power. It is an important area for pursuit tasks that
require jumping and vaulting.

Equipment
yardstick taped to a smooth wall, chalk dust or chalk for marking extension when jumping

Procedures
NA
2125.1
18.0
12.1
14.0
15.0
13.0
11.0
9.1
28.4
23.0
24.0
22.0
50-59
20.3
18.0
220
19.5
14.5
18.0
12.2
15.5
10.0
18.5
13.5
16.0
7.0
17.0
11.0
9.3
7.0
7.1
8.5
10.2
14.5
140
12.0
11.1
16.5
20.0
12.3
115
11.1
11.6
19.0
14.9
14.3
16.0
12.5
12.4
17.0
16.5
135
13.3
12
19.5
65
7015.5
169
190
69
21.0
200
14.0
12.7
96
120
170
13.0
165
11
78132
155
10.9
11
250
220
130
150
150
186
170
40-49
40-49
30-39 F
P
609010 VP
30-39
9.0 21E
25.0
30.3
16.0
22.0
S
103
240
265 18.1
19.0
15.2
14.3
11.4
13.5
13.0
12.0
18.0
1220.5
18.0
19.0
13.6
7.0
13.9
22.5
20.0
G1.0
16.3
16.0
17.0
15.5
11
177
188
175
200
20-29 50
3.0
140
159
126
20-29 Females
Age
4.
2. The best
1/2
3. Score
Subjectinch.
reach
1. is
his/her of
jumps
the three
mark.
standard
Subject trials
difference
as
Prior
high
stands to
reachis
as
withMales
the
between
jump,
on score.
possible
one
the
one the
foot
and
standard
marks
mustthe
yardstick.
side toward remain
reach
thewall
spotand
stationary
ontop
and theofwall
reachesthe
onup
jump
the
above
as floor.
mark,
his/her
high as to standard
the nearest
possible to mark

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

 41
:r: ~ Physical Fitness Assessment 25
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CARDIORESPIRATORY FITNESS TESTS

Males
Age Age
~ G
26.6
20:55
12:44
15:14
14:10
13:48
31.1
14:33
13:58
10:34
39.5
13:25
37.6
10:49
11:27
11:09
11:34
44.4
45.3
20:00
20:20
21:00
1.41
22:00
1.21
1.18
1.05
1.58
1.61
1.45
P
1.46
1.57
1.68
14:00
15:00
15:40
8:00
10:14
30:00
27:11
54.3
2.02
1.81
1.82
10:38
26:00
24:45
S20:55
25:00
32:00
28:31
10:08
9:31
9:52
58.3
48.9
61.2
56.2
50.7
8:49
54.0
23:30
1.77
1.94
1.73
1.88
1.72
1.67
9:52
12:25
10:59
13:25
15:56
17:30
11:49
11:09
11:58
11:348:00
9:10
9:34
8:22
Balke
14:33
15:00
41.0
22:00
43.1
41.4
42.4
16:46
15:14
12:29
40.3
13:08
12:53
32.3
33.8
35.2
36.7
38.1
12:11
11:58
16:00
49.2
47.5
45.7
46.8
48.2
1.29
1.33
1.37
1.36
1.38
1.25
22:30
1.49
1.65
1.43
1.51
18:15
1.55
1.53
19:00
1.63
13:00
18:00
17:00
11:10
TreadmilJ
1.5
Run
52.5
51.1 F
E
Distance
Run
1.5
27:00
12:53
14:00
21:15
21:00
20:00
23:00
42.2
23:40
17:30
12:00
18:00
38.5
19:26
43.9
17:00
18:50
16:15
V
26:00
(time)
(time)Mile
Mile
(ml/kg/min.
(ml/kg/min.)
Max
MaxVOz
12
12 VOz
min.
min. Run
Run ) (miles)
(miles) } ~

99

n = 2,606 n = 13,158

Total n = 15,764

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

26 Physical Fitness Assessment

CARDIORESPIRATORY FITNESS TESTS

Males
Age Age
- 12F
PE
VP
G
11:09
23:14
22:00
43.3
44.6
54.3
1.73
22:00
S
12:37
14:33
20:00
41.0
31.1
33.2
39.5
19:00
38.3
17:34
36.7
15:32
16:12
1.28
1.36
1.58
18:32
16:00
12:00
28.4
25.8
18:22
12:45
22:22
11:40
17:04
18:39
1.14
1.13
1.01
7:00
16:16
15:14
15:53
14:35
13:58
13:53
12:53
17:30
21:02
20:15
41.8
14:20
15:00
32.3
35.2
15:38
33.9
13:35
36.6
12:25
18:02
38.1
13:05
14:33
13:50
14:10
13:25
42.4
12:53
17:00
11:58
38.4
11:32
35.7
1.38
1.33
1.24
1.26
1.21
1.41
1.37
1.18
45.4
1.45
1.31
1.47
1.49
1.44
1.54
1.53
17:00
14:00
12:38
14:56
13:05
16:10
15:02
11:10
21:40
19:24
29.8
10:00
16:09
33.4
1.03
1.10
1.20
10:15
12:08
10:27
11:45
27:15
24:00
29:06
25:00
10:09
10:44
49.7
46.8
9:31
1.82
1.52
1.55
1.79
1.90
20:31
1.66
19:35
21.1
27:08
13:25
16:46
40.4
37.6
1.29
43.9Run
Balke
7:30
9:15
9:02
9:47
Treadmill
Distance
Distance
Run
1.5
VO,Mile
11:52
34.6
44.2
18:00
25.1
31.8
29.4
26:16
11:09
48.5
57.0
52.9
1.61
51.1
1.69
min.
4:20
(time)
(time) Run 12 (miles)
(mllkg/min.)
(mllkg/min.)
0.90
Max min. Run
(miles) ~ ,
Max VO,

99

n = 16,534 n = 9,102

Total n = 25,636

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

 '6
Eo<

4J
..

II

'1~A.S
E
F
S
VP1,431
P
G <;)

't~i-"
r Minute Sit Up
AGE
DYNAMIC STRENGTH
~
40.0
48.0
31.0
32.0
34.0
36.0
33.0
23.0
35.0
<.23.0
21.0
17.0
49.0
43.0
52.0
39.0
51.0
>39.0
>43.0
50-59
919 46
<><20
31.051.0
35.053.0
20-29
47.0
40-49
55.0
>47.0
>51.0
312
29.0
28.0
27.0
26.0
22.0
24.0
30.0
42.0
<17.0
20.0
25.0
37.0
41.0 .27.0
21.045.0
<27.0
<12.0
10.027.0
12.0
15.0
13.033.0
38.0
18.038.0
19.0
17.037.0
15.0
7.0
46.0
45.0
44.0
19.041.0
16.036.0
30-39
60+
205
>55.0
1,558 55.0
62.0
<7.062.0
47.0
42.0
34.0
tll
46.0
48.0
39.0
50.0

Males
Physical Fitness Assessment. 29

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

 2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION
---------------------------------
32 Phy>;<aI ~"'
..
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~
()
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Cardiorespiratory Fitness Tests

Females
Age Age
. 22.7
28.9
25.5
27.4E
F
P
G
VP
20:13
25:10
16:46
16:43
14:33
13:41
13:58
17:38
30.9
33.8
36.7
43.4
38.1
14:33
15:32
12:07
13:01
0.94
17:11
1.17
1.21
1.12
1.08
1.37
1.22
1.44
16:00
11:00
5:14
12:53
26:00
41.0
44.7
52.5
9:52
55.0
1.77
21:57
22.6
26.4
18:1815:00
.13:58
13:08
19:01
15:35
15:56 5:20
7:16
Run
21:05
10:42
10:00
29.9
40.3
32.3
34.5
35.2
32.4
13:00
13:36
40.6
38.8
17:53
16:43
29.4
18:39
15:56
12:04
35.5
15:05
15:30
13:25
12:51
25:17
31.6
11:30
15:00
19:42
18:06
17:45
39.5
14:11
1.25
1.27
1.29
1.33
1.39
1.02
1.19
1.15
1.43
1.16
1.41
1.05
1.13
1.52
1.46
10:20
15:02
17:30
16:30
12:00
13:30
13:00
14:00
12:03
7:54
12:23
11:08
11:43
21:00
20:04
24:24
22:30
27:43
42.5
10:59
46.9
11:34
11:56
45.3
50.2
1.62
1.50
1.45
20:34
1.84
1.71
22:06
1.54
1.63
1.57
S
19:03
47.5
44.09:39
8:36
18:00
9:23
Treadmill
Distance
Run
Balke
10:20
1.56
15:14
41.1
16:00
30.5
17:00
37.4
34.6
1.30
1.35
1.5
V02Mile
(time)
14:15
(time)
(ml/kg/min_)
Max
MaxV02
12 min. Run )12 (miles)
(mlIkg/min. (miles)
min.
1.5 Run
Mile
~ ~

99

n = 1,350 n =4,394

Total n = 5,744

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

:r:
..
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Phy.ka1 ,; ~"t 33
"1<{A. s. 't~1-'f-

Cardiorespiratory Fitness Tests

Females
Age Age
~ G
40.0
1.43
42.4
45.3
45.2
1.57
1.42
21:00
1.49
17:16
S
16:00
18:39
29.7
1.14
1.05
1.02
1.07
26.7
24.1
15:47
20.8
26:15
30:34
29.4
0.85
32.3
0.98
0.92
1.24
1.21
1.15
1.11
1.26
1.00
12:00
14:33
35.2
13:14
38.9
1.40
14:00
15:00
13:16
13:58
11:34
20:56
39.9
10:09
12:25
38.1
19:00
11:35
51.1
1.74
26.6
27.3
20:55
21:57
20:17
25.5
28.0
19:43
18:26
1.17
1.13
1.09
22:53
24.6
23.7
28.7
25.6
21.9
19:10
18:05
18:39
17:38
16:46
23:55
19.3
17:19
31.6
15:03
13:58
14:33
23:27
27:55
33.3
35.1
16:46
33.8
35.6
14:14
12:00
0.89
0.97
1.29
1.19
1.25
1.30
1.37
1.33
1.06
1.03
1.23
10:30
13:15
12:23
15:149:00F
E
P
8:30
10:00
4:48
7:15
9:00
8:00
20:49
21:52
31.4
30.9
30.2
34.1
16:133:00
Treadmill
Run
11:00
11:23
7:21
4:00
9:30
6:40
6:00
Balke
1.5
Distance
13:38
16:34
36.7
19:43
10:10
17:38
10:00
11:00
16:26
32.9
15:17
15:56
13:56
17:11
12:39
13:02
16:00
15:00
11:30
25:00
V86:17
:07
Run
1.5 Mile
Mile ~ ~
Max17:20
(time)
(ml/kg/min.)
(time)
(ml/kglmin.)
MaxV02
12
12 V02
min.
min. Run
Run (miles)
(miles)

99

n =4,834 n = 3,103

Total n = 7,937

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

 ..
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!-<
::z:
PFG
VPE
"1~t.lt. 't~1-~
s,
r Minute
AGE
Sit Up
<11.0
27.0
22.0
23.0
10.0
29.0
26.0
28.0
20.0
33.0
14.0
19.0
17.0
18.0
12.036.0
<5.0
4.0
<7.0
40-49
32.0
38.0
35.0
249
137
289
25.0
24.0
21.0
13.0
12.0
41.0
11.0
37.0
16.0
2.0
15.0
12.037.0
1.0
7.0
6.0
5.0
8.0
3.0
S 20-29<>55.0
>30.0
>38.0
42.0
30.0
>42.0
40.0
30-39
>28.0
34.0
50-59
60+
26
49.0
51.0
45.0
39.0
5.0
0.0
31.0
20.0
14.0
11.0
32.0
'"
15
25.0
26.049.0
>51.0
20.046.0
44.0
1440.0
<18.0
21.0 28.0
40.0
35.0
<20
54.0
534.0
5.0
15.038.0
25.0
27.0
25.0
30.0
29.0
32.0
.-l
t%l

Females
4J

II ~

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION

* Full body push ups are generally used by law enforcement and public safety organizations.
These norms are based on >1000 female U.S. Army soldiers who were tested in the 1990's by
the U.S. Army.

2006. THE COOPER INSTITUTE PHYSICAL FITNESS SPECIALISTCOURSE AND CERTIFICATION