Question

5. Explain the pros and cons of 1RM and RM testing. Which test is safer and why?

6. Why is it important to use fewer than 10 repetitions when predicting 1RM values? What is the physiological reason for performing fewer than 10 repetitions?

7. What are some important considerations when performing a handgrip dynamometer test?

8. Why is it important to reset the pointer after each test? If it were not reset, how would the test be affected?

9. What were your individual upper-body muscular endurance ratings for the YMCA bench press test and the push-up test? How did these compare with the values presented in the norm tables?

10. How did your push-up test results compare with the normative values? Was the muscular endurance rating similar to the YMCA bench press test results?

Answer 1

5) The main advantage of 1RM testing is that it is tested with free weights. It is convenient as no special equipment is needed. Also, a lifter can lift more than his expectation in 1RM that works as motivation to achieve higher goals. It is a well tested and practical method which is considered a gold standard test among trainers world-wide.

The main disadvantage of lifting maximum weight in 1 repetition is that lifter is prone to injuries if not done correctly. A thorough warm-up should be done before 1RP, also 24 hrs rest is needed before 1RP. It is time-consuming.

Other testing methods like 6RM are safer.