1RM and MRM Flashcards
What is being measured and why?
1RM of a particular movement is an equivalent measure of maximal strength.
-the maximum amount of weight one can lift in a single repetition for a given exercise.
Can be used to assess the amount of strength, whether strength imbalances are present and to evaluate effectiveness of strength training programmes.
How to tell whether measurement is normal?
compare it to values over time
What principles are used in carrying out the technique?
always consider the end goal (power/strength/endurance) when creating training programme.
What structures/processes are being assessed?
muscular strength
motor unit activation
muscle fibre recruitment
Precautions and Contraindications?
cardiovascular conditions
orthopaedic conditions
lack of experience-reduce risk of injury
Exam situations?
bent over row 1RM and bicep curl MRM
practice teaching form
practice walking through whole assessment for these 2 exercises in an exam condition
Why does 1RM require adequate training?
puts significant stress on the muscles being tested.
What movements is 1RM suited for?
those that involve large muscle groups, multiple joints e.g. squat and bench press
What is the max number of reps in one attempt of 1RM testing?
2
How can 1RM be estimated?
use tables.
e.g. 10RM usually estimated to 75% of 1RM
How to carry out MRM testing?
decide on the number of reps the athlete will perform in the training programme.
incrementally add load until you reach the required MRM.
however, need to consider that high rep testing sets can cause significant fatigue and my compromise the accuracy of the result.
What is the procedure for 1RM testing?
warm up-use movement tested, and use correct form.
perform exercise w/ weight- count reps, assess form and difficulty.
rest-if max effort need 2 minute rest, if sub max effort need a shorter amount o time.
repeat incrementally and add weight-counting reps and assessing form.
work until failure-when unable to perform movement or the form breaks
