“One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition.” (Topendsports.com, 2014)
Equipment required:
· Free weights
· Or other gym equipment.
Procedure you follow:
It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight. (Topendsports.com, 2014)
Results:
The maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. (Topendsports.com, 2014)
Best for?
This test is best for weight lifters because it can determine the maximum weight you can, lift on an number of different muscle group.
Equipment required:
· Free weights
· Or other gym equipment.
Procedure you follow:
It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight. (Topendsports.com, 2014)
Results:
The maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. (Topendsports.com, 2014)
Best for?
This test is best for weight lifters because it can determine the maximum weight you can, lift on an number of different muscle group.
This individual is performing a 1 rep max test to determine how much weight they can lift on that muscle group.
Advantages:
· Minimal equipment required
· Simple to set up and conduct
· Equipment needed is found in gyms
Disadvantages:
· Assistant required helping with the test
· Should only done by weight trainers
· Need good technique before attempting tests
Bibliography:
Topendsports.com, (2014). One repetition maximum strength tests. [online] Available at: http://www.topendsports.com/testing/tests/1rm.htm [Accessed 6 Jul. 2014].
Advantages:
· Minimal equipment required
· Simple to set up and conduct
· Equipment needed is found in gyms
Disadvantages:
· Assistant required helping with the test
· Should only done by weight trainers
· Need good technique before attempting tests
Bibliography:
Topendsports.com, (2014). One repetition maximum strength tests. [online] Available at: http://www.topendsports.com/testing/tests/1rm.htm [Accessed 6 Jul. 2014].