Considerations and Contraindications for 1-RM Testing • Many strength tests are performed using free weights, so proper form and control are necessary elements. Novice exercisers may not have the familiarity or skill to handle the heavier free weights.
• Beginning exercisers are often unsure of their abilities and tend to quit before their true maximum.
• Proper breathing patterns are necessary. Clients should avoid the Valsalva maneuver or any other form of breath-holding.
• Individuals with hypertension and/or a history of vascular disease should avoid a 1-RM testing protocol.
1-RM Bench-press Test
This test assesses upper-extremity strength using a fundamental upper-extremity movement: the bench press. It is only suitable for individuals who demonstrate proper form in performing a bench press and are free from a history of shoulder problems. Equipment: • Barbell and bench • Weights, ranging from 2.5-lb plates to 45-lb plates • Collars • Spotter (in addition to the trainer is preferred) Pre-test procedure: • After explaining the purpose of the 1-RM bench-press test, explain and demonstrate the proper technique for the bench press (Figure 8-18). ü The client is supine with both feet planted firmly on the floor or on a riser to accommodate a neutral or flat back. The back and neck should be relaxed and their position should not change during the exercise.
ü The hands should be positioned slightly wider than shoulder-width apart, so that the elbows are at a 90-degree angle (or slightly less) at the bottom of the movement range.
ü Proper ROM during the bench press is from arms fully extended (bar positioned above the chest) to the bar lightly touching the chest (bar located over the lower part of the sternum).
ü The client should inhale while slowly lowering the bar and exhale while raising the bar. Breath-holding (or the Valsalva maneuver) should be avoided.
ü It is important for the client to communicate with the spotter if he or she cannot complete the repetition.
ü Instruct the client not to lock the elbows and not to bounce the bar off the chest. Poor technique can cause injuries, so the client should not contort his or her body in an effort to display strength beyond his or her capabilities.
• Encourage the client to perform a few practice trials to ensure proper technique. • The responsibilities of the spotter include providing assistance in racking and unracking the barbell, and raising the bar during an incomplete attempt. ü Single spotting: The spotter stands behind the client in a split-stance position with a dead-lift or alternate grip (i.e., a mix of an overhand grip and an underhand grip) on the bar with the hands placed in the area between the client’s hands (see Figure 8-18).
ü Double spotting: The two spotters grasp either end of the barbell.
• The goal of the test is to determine the maximal amount of weight that can be lifted one time (i.e., the 1-RM). It is important to avoid fatiguing the client by having him or her perform too many “unnecessary” repetitions. Finding a suitable starting weight is important.
