1 RM / MRM

Question 1

1RM - bent over row

Answer 1

instruct athlete to warm up with light resistance for 5-10 reps, 1 min rest
warm up with 5kg/15kg (LL) for 3-5 reps, 2 mins rest
near-max load for 2-3 reps, 4mins rest
increase load to estimated rep max, by 5kg/15kg for 1RM, 4mins rest
if successful increase / decrease, work until form breaks
try to get 1RM within 5 sets
document

Question 2

MRM - bicep curl

Answer 2

75% of a 1RM
aim for 10 reps
progress/regress with 5/15kg
failure should be between 5-15 reps

[estimate 1RM with training load chart]

Question 3

contraindications

Answer 3

MSK: Marfan’s syndrome, acute fracture
CR:
CV: coronary HD, uncompensated heart failure, severe pulmonary hypertension, uncontrolled arrhythmias & hypertension, aortic stenosis, Aortic dissection, myocarditis/pericarditis/endocarditis
N:

Question 4

structures?

Answer 4

1RM - multiple muscles + joints, triceps & deltoid extending shoulder, brachioradialis flexing elbow, pec major flexing shoulder, shoulder & elbow joint

MRM - single joint, bicep, tricep, elbow joint, pronator teres, wrist & finger flexors

maximal isotonic strength of muscles (concentric/eccentric)

Question 5

how to know if normal?

Answer 5

compare to norms - use training load chart, estimate 1RM from 10RM
other side & past capability

4-9Kg/5-10% for upper body exercise
14-18Kg/10-20% for lower body exercise

Question 6

principles?

Answer 6

correct form
joint placed in midway range to produce minimal tension
rest time
limb is still when being tested
change weight

100% of the 1RM allows one repetition. As % decreases (load becomes lighter), patient can perform more repetitions.
10RM - 10 times

Question 7

purpose?

Answer 7

testing maximal load a person can lift i 1 rep / 10 reps
1RM of a particular movement is an equivalent measure of maximal strength.

For any rehab or training programme, addressing base strength is fundamental prior to completing endurance, speed, power, or skill components.
gain insight to the mechanism underpinning lack of strength to form treatment
1RM to assess strength + power
MRM - muscular endurance

Question 8

bent over row

Answer 8

Stand with feet shoulder width apart knees slightly bent, hinge at hips to lean forwards about 45 degrees keeping back straight, hold weight with arm straight down, bend elbow and extend arm back to waist line bringing weight to chest, lower with control

Question 9

modifying

Answer 9

decreasing/increasing weight by 5kg
modified positioning if painful to avoid injuries
submaximal testing then estimating 1RM

aware that high-repetition testing sets can cause fatigue and may compromise accuracy of results
better to do correctly over larger weight/reps

Question 10

risks

Answer 10

weight handling
incorrect form - should instruct P to keep back straight
safety - weight back in box, no trip hazards, spotting