For this lab activity, we will be assessing https://csub.instructure.com/courses/28866/files/5059030?wrap=1
Materials/Resources Needed:
• Weights
• Squat Rack
• Spotters
• Weight Bench
• Barbell
Procedures
1. For this lab activity, you’ll be assessing your muscular strength.
2. As always, do not put yourself in a situation or complete an activity that you feel is unsafe or that you do not feel that you can execute safely.
3. For this lab activity, you’ll be completing two assessments:
a. 1-Repetition Maximum (1RM) Bench Press Test
b. 1-Repetition Maximum (1RM) Squat Test
Report Instructions:
For credit on this lab, you will be uploading a brief report.
Submit a brief report (up to 2 pages) that reports the results of your 1 repetition-maximum bench press and squat.
Use https://strengthlevel.com/
to determine, for both bench press and squat, the following information:
Percentile
Your lift relative to your body weight
Whether you are a “beginner”, “novice”, “intermediate”, “advanced”, or “elite”.
Submit your report that addresses all of the above information and creates a four-week training plan for improvement (remember your FITT principles: Frequency, Intensity, Time, and Type). You should identify frequency, number of sets, number of repetitions, and training load.
Resources
There are plenty of resources to help you complete a 1-repetition maximum protocol. You may choose the one that you feel most comfortable with. Here are a few:
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/
https://us.humankinetics.com/blogs/excerpt/1rm-or-estimated-1rm-bench-press
Finally, I acknowledge that some students may have very little experience (if any) with weightlifting. You may feel more comfortable doing a 3-repetition maximum protocol (which can then be used in the calculator above). Here is a reasonable
https://csub.instructure.com/courses/28866/files/5059053?wrap=1
