KIN 405 Lecture 9

1frmtes4nggoldstandard near maximal loads intermediate

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Unformatted text preview: Physical Testing and Evaluation ◦  Determining primary goal of training "  Focus on one area of training for optimal improvements "  May depend on season of the sport (i.e. off-season vs inseason) Evalua4ng'the'load'a'person'can'liD:' Strength'tes4ng'op4ons' •  Actual 1-RM •  Estimated 1-RM using multiple-RM test 1FRM'='OneFrepe44on'maximum'' “…the maximum weight that can be lifted for one complete repetition of the movement with good form.” 1FRM'Tes4ng'(“Gold'Standard”)' 'near maximal loads (intermediate or !  Recommended for healthy individuals with resistance training experience at lifting heavy or advanced client) !  Used for large multi-joint exercises “core exercises” !  ACSM (2006) – use bench press and leg press for assessing upper and lower body strength, respectively !  Warm up !  Criteria for successful lift determined in advance ! important for safety and consistency !  Sensitivity may be limited if you are prescribing in 8 – 12 RM or greater range !  Spot client - Monitor lifting technique and breathing Steps'for'1FRM'Tes4ng' •  •  •  •  •  •  •  Warm up: ~5-10 reps, 40-60 % of estimated 1-RM 1 min rest: stretch muscle group 3 - 5 reps at 60-80 % of estimated 1-RM Increase weight (conservative), attempt lift Rest 3 - 5 min, attempt next weight increment Repeat until client fails to complete lift (3-5 trials) 1-RM = max. weight lifted (last successful trial) aim for 3-5 trials...
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