Leka teko ena e bonolo ea ho ikoetlisa ho lekanya ho ikoetlisa ha hao ka matla
Tlhahlobo ea boikoetliso ba metsotso e 12 e qapiloe ke Dr. Ken Cooper ka 1968 e le tsela e bonolo ea ho lekanya ho phela hantle 'meleng le ho fana ka tekanyo ea VO2 max bakeng sa sesole. Mokhatlo oa Cooper, o tsejoa hape, o sa ntse o sebelisoa kajeno e le teko ea tšimo bakeng sa ho tseba ho ikoetlisa ha aerobic.
Dr. Cooper o fumane hore ho na le kamano e phahameng haholo pakeng tsa sebaka se seng sa motho ea ka tsamaeang (kapa ho tsamaea) ka metsotso e 12 le ea bona ea VO2 max, e lekanyetsang bokhoni boo motho a ka sebelisang oksijene ha a ntse a ikoetlisa.
Tlhahlobo ena e sa ntse e le e 'ngoe ea liteko tsa motheo tsa ho ikoetlisa tse sebelisoang ke masole, hammoho le likoetlisi tse ngata le barupeli ho fumana hore na ho na le matla a ho kula le meriana ka nako e kae. Tlhahlobo ena e bonolo e boetse eu lumella ho bapisa mamello ea pelo le ba bang ba lilemo tsa hau le bong bo fapaneng.
Sepheo sa pelo ke eng?
Lipapaling, mamello ea pelo e bolela bokhoni ba moatlelete oa ho iphelisa ka nako e telele, lihora kapa esita le matsatsi. Tlhahlobo ea ho mamella ke mokhoa oa ho lekanya bokhoni ba mokhoa oa sebapali oa ho potoloha le mokhoa oa ho phefumoloha ha ho fana ka oksijene ho mesifa e sebetsang le tšehetso e tsitsitseng ea 'mele.
Ha re bua ka mamello, ka kakaretso re bua ka mamello e matla. Ho ikoetlisa ho hloka hore oksijene e thuse matla a hlokahalang bakeng sa ho ikoetlisa. Sepheo sa mamello ho koetlisoa ke ho ntlafatsa le ho ntlafatsa tsamaiso ea 'mele e hlahisoang le ho fana ka matla a hlokahalang ho finyella litlhoko tsa mosebetsi o telele.
Tsela ea ho etsa Tlhahlobo ea Metsotso e 12
The Cooper 12 metsotso e lekaneng e hloka hore motho a lekoe ho matha kapa ho tsamaea ka hohle kamoo ho khonehang ka nako ea metsotso e 12. Sepheo sa teko ke ho lekanya sebaka se selelele se koahetsoeng ke motho ka nako ea metsotso e 12 'me hangata se etsoa ka tsela e tsamaeang ka ho tsamaisa lik'hilomithara tse fapaneng ho thusa ho lekanya sebaka.
Kemiso ea stopwatch e hlokahalang ho netefatsa hore motho o matha nako e nepahetseng.
- Tšireletso pele . Ena ke teko e matla ea ho ikoetlisa 'me e khothalletsoa hore u fumane tumello ea ngaka ea hau pele u etsa tlhahlobo ena u le mong.
- Lisebelisoa . O tla hloka timer ho tseba ha metsotso e 12 e phahame.
- Sebaka . Tlhahlobo ena e etselitsoe hore e khannoe tseleng e nang le sebaka se hlakileng hantle. U ka etsa tlhahlobo ho treadmill, empa etsa bonnete ba hore u phahamisetsa ho sekama ho isa tekanyong e itseng ho etsisa ho tsoa ka ntle.
- Mofuthu . Etsa metsotso e 10 ho ea ho e 15 ho futhumala pele u etsa tlhahlobo ea 'mele.
- Baleha kapa Tsamaea . Ha u futhumala, tsamaea. Matha kapa u tsamaee ho fihlela moo u ka khonang ka metsotso e 12.
- Rekantse Nako ea Hao . Ngola palo ea lik'hilomithara kapa lik'hilomithara tseo u li tsamaileng metsotso e 12.
Bala lipatlisiso tsa hau tsa liteko tse 12 tsa tlhahlobo
Tsela e bonolo ka ho fetisisa ea ho fumana liphetho tsa liteko tsa hau (tekanyo ea hau ea maoto a VO2) 'me u ipapise le ba bang ba lilemo tsa hau le botona le botšehali ho na le Sebopeho sa Phatlalatso sa Metsotso e 12 ea Inthaneteng .
Bala litekanyetso tsa hau VO2 Max
Ho bala litekanyetso tsa hau tsa tekanyetso tsa VO2 Max (ka ml / kg / kg) sebelisa tse ling tsa litlhaloso tsena:
- Miles : VO2max = (35.97 x lik'hilomithara) - 11.29.
- Kilometeng : VO2max = (22.351 x km) - 11.288
Bapisa Liphetho tsa hau tsa Test Fitness tsa metsotso e 12
Kamora 'tlhahlobo ea hau e feletseng, o ka bapisa liphetho tsa hau ho litekanyetso le likhothatso tsa lilemo tsa hau le tekano le tafoleng e latelang.
Mohloli:
Cooper, KH (1968), "Tsela ea ho hlahloba phetoho e kholo ea oksijene," Journal of the American Medical Association, 203: 201-204.
Liphetho tsa Testing tsa Minute Run Fitness
| Lilemo | E ntle haholo | Boemo bo ka holimo | Karolelano | Ka tlase Palo | Ho futsanehile |
| Mosali 20-29 | > 2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| Tse 20-29 | > 2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
| Banna ba 30-39 | > 2700m | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
| Tsehali 30-39 | > 2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
| Banna ba 40-49 | > 2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| Basali ba 40-49 | > 2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
| Banna ba 50 | > 2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| Basali ba 50 | > 2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |