L
ABORATORY ACTIVITIES
Name
Khoi Nguyen
Section
Date
9/3/2019
LAB 4.1
Assessing Your Current Level of Muscular Strength
For best results, don’t do any strenuous weight training within 48 hours of any test. Use great caution when completing 1-RM tests; do not take the
maximum bench press test if you have any injuries to your shoulders, elbows, back, hips, or knees. In addition, do not take these tests until you have had at
least one month of weight training experience and competent instruction in the techniques.
The Maximum Bench Press Test
Equipment
The free weights bench press test uses the following
equipment 1. Flat bench (with or without racks)
2.
Barbell
3.
Assorted weight plates with collars to hold them in place
4.
One or two spotters
5.
Weight scale
If a weight machine is preferred, use the following equipment:
1.
Bench press machine
2.
Weight scale
Preparation
Try a few bench presses with a small amount of weight so that you can
practice your technique, warm up your muscles, and, if you use free
weights, coordinate your movements with those of your spotters.
Weigh yourself and record the results.
Body weight: _130 lb.
©Wayne Glusker
Instructions
1. Use a weight that is lower than the amount you believe you can lift. For free weights, men should begin with a weight about two-thirds of their body
weight; women should begin with the weight of just the bar (45 lb).
2. Lie on the bench with your feet firmly on the floor. If you are using a weight machine, grasp the handles with palms away from you; the tops of the
handles should be aligned with the tops of your armpits.
If you are using free weights, grasp the bar slightly wider than shoulder width with your palms away from you. If you have one spotter, she or he should
stand directly behind the bench; if you have two spotters, they should stand to the side, one at each end of the barbell. Signal to the spotter when you are ready to
begin the test by saying, “1, 2, 3.” On “3,” the spotter should help you lift the weight to a point over your mid-chest (nipple line).
3. Push the handles or barbell until your arms are fully extended. Exhale as you lift. If you are using free weights, the weight moves from a low point at the
chest straight up. Keep your feet firmly on the floor, don’t arch your back, and push the weight evenly with your right and left arms. Don’t bounce the
weight on your chest.
4. Rest for several minutes, then repeat the lift with a heavier weight. It will probably take several attempts to determine the maximum amount of weight
you can lift (1 RM).
1 RM: ___150______ lb
Check one: _________ Free weights _________ Universal _________ Other
5. If you used free weights, convert your free weights bench press score to an estimated value for 1 RM on the Universal bench press or other bench press
machine using the appropriate formula:
Males: Estimated Universal 1 RM = (1.016 × free weights 1 RM ___150______ lb) + 18.41 = ____170.9_____ lb
Females: Estimated Universal 1 RM = (0.848 × free weights 1 RM _________ lb) + 21.37 = _________ lb
(Note: this formula might not be accurate on other bench press machines.)
LAB 4.1
ASSESSING YOUR CURRENT LEVEL OF MUSCULAR STRENGTH
135
LABORATORY ACTIVITIE
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