1 Repetition Max Test
Procedure
The testing procedure for a single rep maximum (1RM) is very nearly exactly the same as for the 6 and 10 RM versions. The glaringly obvious difference is the number of repetitions. In the 1RM, a single, maximal exertion is sought. So, the force generated will suitably be greater, meaning fewer reps are possible.
- When performing these tests, the participant should warm up with a few sets of the same exercise. In other words, if testing the bench press, the participant should warm up on bench press.
- A generally accepted procedure is to do between 3 and 5 warm up sets, at increasing resistance, to ready the body for the attempts at the test.
- The participant should then select a weight which is believed to be as close as possible to the max weight, in order to attempt it for the test.
- If successful, a heavier weight may be attempted, if the participant feels he/she is capable.
- The next attempt should only be done after sufficient rest, allowing for neural recovery, as well as energy system restoration (typically a minimum of 5 minutes).
- No more than 5 attempts should be allowed, as this will lead to exhaustion, and therefore a false reading. If 5 attempts are reached, then the 5th attempt is taken as the successful score.
Grip Strength
The purpose of this test is to measure the maximum isometric strength of the hand and forearm muscles. Handgrip strength is important for any sport in which the hands are used for catching, throwing or lifting. Also, as a general rule people with strong hands tend to be strong elsewhere, so this test is often used as a general test of strength.
Equipment required:
- Handgrip dynamometer
Procedure:
- The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body.
- The handle of the dynamometer is adjusted if required – the base should rest on first metacarpal (heel of palm), while the handle should rest on middle of four fingers.
- When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds.
- No other body movement is allowed.
- The subject should be strongly encouraged to give a maximum effort.
Scoring:
- The best result from several trials for each hand is recorded, with at least 15 seconds recovery between each effort. The values listed below (in kg and lbs) give a guide to expected scores for adults. These values are the average of the best scores of each hand.
Normative Data for Grip Strength Scoring
| MALES | FEMALES | |||
| rating* | (lbs) | (kg) | (lbs) | (kg) |
| excellent | > 141 | > 64 | > 84 | > 38 |
| very good | 123-141 | 56-64 | 75-84 | 34-38 |
| above average | 114-122 | 52-55 | 66-74 | 30-33 |
| average | 105-113 | 48-51 | 57-65 | 26-29 |
| below average | 96-104 | 44-47 | 49-56 | 23-25 |
| poor | 88-95 | 40-43 | 44-48 | 20-22 |
| very poor | < 88 | < 40 | < 44 | < 20 |