NAME:Phu Tai Danny Tran-Nguyen

DATE:3/7/2015
KIN1352

Lab4: ESTIMATING ONE-REPETITION MAXIMUM (1RM)

Values for 1 RM can be predicted by performing multiple repetitions using a submaximal weight. Although less accurate
than direct measurement of 1 RM, this method is safer for most people. You are going to perform two submaximal lifts:
1) the bench press for overall upper body strength and 2) the back squat for overall lower body strength. Repetitions=the
number of times an exercise is performed. Training Load=the amount of weight to be lifted during an exercise.
Understand the inverse relationship between repetitions and training load =>high reps with a low weight or low reps with
a high weight.
Training loads are commonly described as either a percentage of a one-repetition maximum (75% 1RM) or the most
weight that can be lifted a certain number of times (10RM). Based on research, the NSCA illustrates the relationship
between %1RM and Repetition Maximum in the chart below.
%1RM
100
95
93
90
87
85
83
80
77
75
70
67
65

# of Reps
allowed
1
2
3
4
5
6
7
8
9
10
11
12
15

Other tables exist in the literature, but they only vary about 0.52 percentage points. Keep in mind that more accurate measures
will come from lifting closer to the one rep max value, but this
is not recommended for most people, especially beginners.
Your book gives the proper guidelines for beginning a weight
training program in Chapter 4. The purpose of this lab is to
estimate your one repetition maximum by performing multiple
repetitions. Your goal is to find a weight that you can move at
least 5 times and no more than 10 times. People with less
experience will typically go through more trial and error. Due
to potential fatigue, you may not get the best estimate, but
youll understand the process and can repeat at a later date.

The Back Squat

Equipment
1. Squat rack
2. Barbell
3. Assorted weight plates, with collars to hold them in place
4. Two spotters
Preparation
Perform 10-20 squats with just your body weight to help warm up your body and practice your technique.
Proper Technique:
Stand with your feet a little wider than shoulder-width apart
Feet should be slightly turned out.
Center your weight over your arches or slightly more towards your heels.
As you descend, keep the torso-to-floor angle relatively constant and the back straighthinge at the hips, not the
spine.
Focus on pushing the hips back, not shooting the knees forward; it may help to imagine that you are trying to sit
in a chair that is too small for you. To help keep your back straight, pull your shoulderblades towards each other
and keep your chest lifted
Keep your heels on the floor and knees aligned over the feet

 Try to get your thighs parallel to the floor, but dont compromise technique
Inhale on the way down and exhale on the way up
Instructions
1. Set barbell in the rack close to the height of your upper chest. Carefully duck under the bar and using a pronated grip,
place the bar in a balanced position on the upper back. The bar may be either across the posterior deltoids or above the
posterior deltoids at the base of the neck. Perform a few squats with just the 45lb barbell to coordinate the movement
with your spotters. If you have never done a weighted squat you may start with the 35lb bar.
2. Add weight to the barbell. Remember that you are trying to find a weight that you can move at least 5 times but no
more than 10 times without compromising your technique. If you can easily move your chosen weight 8 times, stop
and rest while someone else takes a turn. You will need to increase your weight for your next trial.
Spotters: Carefully watch all movements. Keep your hands cupped and close to the bar, but do not touch it. When the
exerciser is on the final lift, grasp the barbell and help to rerack it.
Enter the amount of weight you moved (include the weight of the bar) and the number of repetitions you completed
correctly into the following equation, make the calculation, and report your estimated one repetition maximum.
Est. 1RM = (225 lbs ) / (1.0278 (0.0278 x number of repetitions 5 )) = 253 lbs
According to the NSCA table above, at what percentage of your one rep max are you working? 87%

The Bench Press

Equipment
1. Flat bench
2. Barbell
3. Assorted weight plates, with collars to hold them in place
4. Two spotters
Preparation
Try a few bench presses with a small amount of weight so you can practice your technique, warm up your muscles, and
coordinate your movements with those of your spotters.
Instructions
1. Set the bench press for a weight that is lower than the amount you believe you can lift. For free weights, men should
begin with a weight about 2/3 of their body weight; women should begin with the weight of just the bar (45 lbs or the
smaller 35 lb bar). Remember that you are trying to find a weight that you can move at least 5 and no more than 10
times.
2. Lie on the bench with your feet firmly on the floor. Grasp the barbell 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. Lower the bar to your chest in preparation for
the lift.
3. Push the barbell until your arms are fully extended, but do not lock out your elbows. Exhale as you lift. The weight
moves from a low point at the chest to a high point over the chin. Keep your feet firmly on the floor, dont arch your
back, and push the weight evenly with your right and left arms. Dont bounce the weight on your chest.
Enter the amount of weight you moved (include the weight of the bar) and the number of repetitions you completed
correctly into the following equation, make the calculation, and report your estimated one repetition maximum.
Est. 1RM = (135 lbs ) / (1.0278 (0.0278 x number of repetitions 5 )) = 152 lbs
According to the NSCA table above, at what percentage of your one rep max are you working? 87%