Lab Report 1-RM PDF

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Summary

Fitness assessment lab report for repetition maximum scoring. Assignment is correctly formatted with references. Dr.Jeffreys was the professor. Fill in with your own scores. ...

Description

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Muscular Fitness Muscular Strength, Muscular Endurance, & Flexilibty [Author Name]

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1. Test

Data

Ranking

R

Grip Strength

54

Poor

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Absolute 1-RM Chest Press

100lbs

Good

0

Absolute 1-RM Leg Press

500lbs

Well above average

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a. I cannot provide my overall ranking because I don’t have any predicted 1-RM scores since we didn’t have the equipment in the Marieb lab. b. An absolute 1-RM is a one time maximal amount of weight lifted. The absolute 1RM is typically considered as the gold standard measure of muscular strength. The relative 1-RM score is found by dividing the absolute 1-RM score by body weight. This measure takes into account the individuals weight lifted compared to their body weight. c. Grip Strength Protocol: Adjust the grip size on the dynamometer into a comfortable position, the second joint of your fingers should fit snugly on the handle. Stand with your elbow at a 90 degree angle at your side. The dynamometer should be facing forward and set to zero. An alternative way is to hold your arm straight at shoulder height. Squeeze the dynamometer as hard as possible, do not move your arm, do now hold your breath. Repeat the procedure with both hands two or three times in each hand. Record the highest measurements and add the values together. Absolute 1-RM Protocol: Allow the clients to become comfortable with the bench press/leg press by practicing a light warm up of 5-10 repetitions at 40%-60% of perceived

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maximum. Proper form should be utilized during this test. Following a 1 minute rest with light stretching the subject should do 3-5 repetitions at 60%-80% of their perceived maximum. Add a small amount of weight and a 1-RM lift is attempted. If the lift is successful take a 3-5 minute rest. The goal is to find the 1-RM in five attempts this process will continue until a fail attempt occurs. The greatest amount of weight lifted is considered the 1-RM. Use the same protocol for both the chest press and leg press. d. I preferred the absolute 1-RM chest press and leg press because I often strength train in the gym but have never tested my absolute 1-RM. I was curious to see where I would fall in the rankings and how much I could press. e. I felt that the 1-RM chest press and leg press tests were the best indicators of true muscular strength. Muscular strength is the measurement of the maximal force capability of a muscle and was directly measured by these tests. By conducting the 1-RM tests we found the maximal amount of weight that can be lifted by a certain individual including both upper and lower body muscle groups. It is important to conduct both tests to get an idea of the individuals overall muscle strength and to see the areas that need improvement.

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Score YMCA Bench Test Push-up Test Curl up Test

Score 54 35 45

Ranking Excellent Very Good Above Average

a. YMCA Bench Press Protocol: For this test you will need a barbell with 80 pounds for men and 35 pounds for women and a metronome set to 60bpm. The subject will lie supine on a bench with knees bent and feet flat on the floor. You will hand the barbell to the subject and they will grip the bar overhand about shoulder width apart. The subject will bench to the beat of the metronome with arms fully extended and then will return the bar to their chest. Make sure your subject keeps breathing and keeps pace with the metronome. Record the number of repetitions. This test is focusing on upper body strength. Push up Protocol: Male subjects will begin the test on their forefoot or toes on the floor with the their legs, hips, and back straight. Female subjects will have their knees on the floor or mat in a modified push up with their hips and back straight. Begin with arms fully extended and stop down towards the mat until your chin touches the floor. Subject will preform as many push ups as possible without pausing and should warm up before the test by doing a few repetitions. This test is focusing on upper body strength. Curl Up Test Protocol: Have subject lie supine on a mat with knees bent at 90 degrees with arms extended at the side with fingers touching masking tape. Place another piece of

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tape 10cm beyond the first piece. Set a metronome at 50 beats per minute, at the first beep lift shoulder blades off the mat until fingers reach the second piece of tape. At the next beep slowly return to the mat and count one repetition. Subject preforms as many repetitions as possible until a maximum of 75. Remind the subject to breathe throughout the test and let them warm up by trying a couple repetitions before the test. b.

I feel the push up test provides a more accurate measure of upper-body muscular endurance because I found that people who had never done a bench press before had a very difficult time with the movement. Their neural adaptions had not been made to that particular exercise and therefore couldn’t properly preform the exercise which skewed their results. I found that most people didn’t have as much of a problem with doing push ups because most people have done them before. Another thing to consider is that 35 pounds may be a lot of weight for someone who does not strength train whereas someone who does strength train may find 35 pounds easy and get a higher score because they are stronger not particularly because they have better endurance.

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Score YMCA Sit-and-Reach Test Trunk Flexion Sit-andReach Test

Score 17 39

Ranking Below Average Very Good

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a. YMCA Sit-and-Reach Test protocol: Place yardstick on the floor and tape the yardstick in place at the 15-inch mark. “Zero” on the yard stick should be closest to you. Warm up and then sit on the floor with the yard stick in between your legs with your heels even with the 15 inches mark. Place one hand over the other and stretch forward slowly reaching fingertips along the yardstick as far as possible. Do the test three times. Trunk Flexion (Sit-and-Reach) Procedures: Warm up and remove shoes before preforming the test. Place feet against the sitand-reach box and slowly reach forward while pushing the measuring portion forward with both hands as far as possible. Exhale and drop the head between the arms while reaching forward, repeat, and record the best measurement (most distant point reached). Keep knees extended during the test. b. I preferred the trunk flexion test because it wasn’t as hard as the YMCA sit-andreach test. I struggled more with the YMCA sit-and-reach test but I believe the YMCA test is a more accurate measure of flexibility. c. I believe the YMCA sit-and-reach test was more accurate because it requires the use of the hip flexors instead of just trunk flexion. The YMCA is a better measurement of overall flexibility. d. I don’t believe these two tests are a good measure of overall flexibility. For example someone may have really tight hip flexors but may be very flexible in their shoulders. I believe others tests should be taken in order to measure their overall flexibility rather than just the trunk flexion and hip flexion.

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Reference Page

Kaminsky, L. A. (2014). ACSM's Health-Related Physical Fitness Assessment Manual. Baltimore, MD: American College of Sports Medicine....