12 Minutes Run Fitness Test
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Mayelana nalolu hlelo lokusebenza
Isivivinyo se-Operation Procedure Cooper 12 Amaminithi
Ukuhlolwa okwenziwe ngomzimba okuyi-12 Minute kuyathandwa ngokulinganisa ukulingana komzimba futhi kuvame ukusetshenziswa kwamanye amakilabhu ezemidlalo ukukala ukuqina kwabadlali. Imininingwane eqoqwe kulolu vivinyo lokusebenzelana nenani nebanga elingathathwa imizuzu eyi-12 ukuqhuba.
a. Injongo: ukuvivinya ukuqina kwe-aerobic (amandla omzimba wokusebenzisa i-oksijini ngesikhathi indiza)
b. Amathuluzi adingekayo: ithrekhi yokubaleka, isitophuwashi, iphepha lokuqopha.
c. Ukuqaliswa kokuhlolwa: Ababambiqhaza benza ukugijima ngaphakathi kwethrekhi imizuzu eyi-12, bese ibanga eliphelele libalwa ngemuva kwemizuzu eyi-12 yokugijima. Kuvunyelwe ukuhamba, kepha ibanga likhiqize kancane.
d. Amaphuzu: Indlela yokuthola inani le-VO2max kusuka ebangeni elifinyelelwe ngesikhathi sokuhlolwa kwamaminithi ayi-12 ngokusebenzisa ifomula, i-VO2max = (ibanga (amamitha) - 504.9) ÷ 44.73.
e. Ukuhlolwa okuqondiwe: lokhu kuhlolwa kufanele bonke abathanda ezemidlalo noma cha, noma lolu vivinyo lungashintshwa ngemisebenzi yomgwaqo kuphela.
Inkomba
COOPER, K.H. (1968) Indlela yokuhlola ukuthola i-oksijini enkulu. JAMA. 203, kk. 135-138
Ukusetshenziswa kwesicelo sokusebenza kwesifundo esiyi-12 Minute Run Fitness Test
Ngemuva kokwenza isivivinyo sokugijima semizuzu engu-12, bese uthola umphumela webanga ngamamitha okumele afakwe kulolu hlelo lokusebenza.
Kulesi sicelo kunezinhlobo ezi-2 zokubala kokuqina
1. Ukubalwa komuntu oyedwa
Ukubalwa kwabantu abayi-10
Izinhlobo ezimbili zokubala empeleni ziyefana enqubeni yokuthola ukuqina kokuvivinywa kwemizuzu eyi-12, umehluko kuphela enanini ledatha efakiwe.
Ekubalweni kwabantu abayi-10, abasebenzisi bangafaka idatha yabantu abayi-5 kuphela. Konke okunye kuthululiwe.
Imininingwane okufanele ifakwe ngumsebenzisi wohlelo lokusebenza
1. Igama
2. Ubudala
3. Ezothando
4. Ibanga ngamamitha
Ngemuva kokuthi umsebenzisi afake idatha, sicela uchofoze inkinobho ye-ProCESS ukuthola imiphumela yokubala kokuqina komuntu ngamunye.
Uma ufuna ukugcina idatha ebalwe ukomelela, sicela uchofoze inkinobho KULULA.
Uma ufuna ukususa idatha efakiwe ekhasini lokufaka idatha sicela uchofoze inkinobho engu-CLEAR.
Uma ufuna ukubona idatha esele igcinwe ngaphambi kokucela uchofoze inkinobho ye-DATA.
Ukuhlolwa okwenziwe ngomzimba okuyi-12 Minute kuyathandwa ngokulinganisa ukulingana komzimba futhi kuvame ukusetshenziswa kwamanye amakilabhu ezemidlalo ukukala ukuqina kwabadlali. Imininingwane eqoqwe kulolu vivinyo lokusebenzelana nenani nebanga elingathathwa imizuzu eyi-12 ukuqhuba.
a. Injongo: ukuvivinya ukuqina kwe-aerobic (amandla omzimba wokusebenzisa i-oksijini ngesikhathi indiza)
b. Amathuluzi adingekayo: ithrekhi yokubaleka, isitophuwashi, iphepha lokuqopha.
c. Ukuqaliswa kokuhlolwa: Ababambiqhaza benza ukugijima ngaphakathi kwethrekhi imizuzu eyi-12, bese ibanga eliphelele libalwa ngemuva kwemizuzu eyi-12 yokugijima. Kuvunyelwe ukuhamba, kepha ibanga likhiqize kancane.
d. Amaphuzu: Indlela yokuthola inani le-VO2max kusuka ebangeni elifinyelelwe ngesikhathi sokuhlolwa kwamaminithi ayi-12 ngokusebenzisa ifomula, i-VO2max = (ibanga (amamitha) - 504.9) ÷ 44.73.
e. Ukuhlolwa okuqondiwe: lokhu kuhlolwa kufanele bonke abathanda ezemidlalo noma cha, noma lolu vivinyo lungashintshwa ngemisebenzi yomgwaqo kuphela.
Inkomba
COOPER, K.H. (1968) Indlela yokuhlola ukuthola i-oksijini enkulu. JAMA. 203, kk. 135-138
Ukusetshenziswa kwesicelo sokusebenza kwesifundo esiyi-12 Minute Run Fitness Test
Ngemuva kokwenza isivivinyo sokugijima semizuzu engu-12, bese uthola umphumela webanga ngamamitha okumele afakwe kulolu hlelo lokusebenza.
Kulesi sicelo kunezinhlobo ezi-2 zokubala kokuqina
1. Ukubalwa komuntu oyedwa
Ukubalwa kwabantu abayi-10
Izinhlobo ezimbili zokubala empeleni ziyefana enqubeni yokuthola ukuqina kokuvivinywa kwemizuzu eyi-12, umehluko kuphela enanini ledatha efakiwe.
Ekubalweni kwabantu abayi-10, abasebenzisi bangafaka idatha yabantu abayi-5 kuphela. Konke okunye kuthululiwe.
Imininingwane okufanele ifakwe ngumsebenzisi wohlelo lokusebenza
1. Igama
2. Ubudala
3. Ezothando
4. Ibanga ngamamitha
Ngemuva kokuthi umsebenzisi afake idatha, sicela uchofoze inkinobho ye-ProCESS ukuthola imiphumela yokubala kokuqina komuntu ngamunye.
Uma ufuna ukugcina idatha ebalwe ukomelela, sicela uchofoze inkinobho KULULA.
Uma ufuna ukususa idatha efakiwe ekhasini lokufaka idatha sicela uchofoze inkinobho engu-CLEAR.
Uma ufuna ukubona idatha esele igcinwe ngaphambi kokucela uchofoze inkinobho ye-DATA.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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