1 RM lb Check one Universal Free weights Other 5 If you used free weights

# 1 rm lb check one universal free weights other 5 if

• Lab Report
• 4
• 33% (3) 1 out of 3 people found this document helpful

This preview shows page 1 - 3 out of 4 pages.

1 RM: lb Check one : Universal Free weights 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 using the appropriate formula: Males: Estimated Universal 1 RM (1.016 free weights 1 RM lb) 18.41 lb Females: Estimated Universal 1 RM (0.848 free weights 1 RM lb) 21.37 lb Rating Your Bench Press Result 1. Divide your Universal 1 RM value by your body weight. 1 RM lb body weight lb 2. Find this ratio in the table to determine your bench press strength rating. Record the rating here and in the chart at the end of this lab. Bench press strength rating: Maximum bench press test. Name Section Date LAB 4.1 Assessing Your Current Level of Muscular Strength
Strength Ratings for the Maximum Bench Press Test Pounds Lifted/Body Weight (lb) Men Very Poor Poor Fair Good Excellent Superior Age: Under 20 Below 0.89 0.89–1.05 1.06–1.18 1.19–1.33 1.34–1.75 Above 1.75 20–29 Below 0.88 0.88–0.98 0.99–1.13 1.14–1.31 1.32–1.62 Above 1.62 30–39 Below 0.78 0.78–0.87 0.88–0.97 0.98–1.11 1.12–1.34 Above 1.34 40–49 Below 0.72 0.72–0.79 0.80–0.87 0.88–0.99 1.00–1.19 Above 1.19 50–59 Below 0.63 0.63–0.70 0.71–0.78 0.79–0.89 0.90–1.04 Above 1.04 60 and over Below 0.57 0.57–0.65 0.66–0.71 0.72–0.81 0.82–0.93 Above 0.93 Women Age: Under 20 Below 0.53 0.53–0.57 0.58–0.64 0.65–0.76 0.77–0.87 Above 0.87 20–29 Below 0.51 0.51–0.58 0.59–0.69 0.70–0.79 0.80–1.00 Above 1.00 30–39 Below 0.47 0.47–0.52 0.53–0.59 0.60–0.69 0.70–0.81 Above 0.81 40–49 Below 0.43 0.43–0.49 0.50–0.53 0.54–0.61 0.62–0.76 Above 0.76 50–59 Below 0.39 0.39–0.43 0.44–0.47 0.48–0.54 0.55–0.67 Above 0.67 60 and over Below 0.38 0.38–0.42 0.43–0.46 0.47–0.53 0.54–0.71 Above 0.71 SOURCE: Based on norms from The Cooper Institute of Aerobic Research, Dallas, Texas; from The Physical Fitness Specialist Manual, Revised 2002. Used with permission. The Maximum Leg Press Test Equipment 1. Universal Gym Dynamic Variable Resistance leg press machine. (If you’re using a Universal Gym leg press with two sets of pedals, use the lower pedals.) 2. Weight scale The ratings for this test were developed using the Universal Gym Dynamic Variable Resistance machine; results will be somewhat less accurate if the test is performed on another type of machine. Preparation Try a few leg presses with the machine set for a small amount of weight so you can practice your technique and warm up your muscles. Weigh yourself and record the results. Body weight: lb Instructions 1. Set the machine for a weight that is lower than the amount you believe you can press.