3 Rep Max Strength Test 383o4z

3 Rep Max Strength Test Introduction The 3 rep max strength test is a way of measuring somebody’s level of strength. There are three aspects to strength. They are maximum strength which is the maximum force a muscle or group or muscles can exert in one single voluntary contraction. There is also muscular power which is the ability to contract muscles with a speed and force in one explosive act. Finally there’s Muscular endurance which is the ability of a muscle or group of muscles to work for as prolonged period of time without the onset of fatigue (class notes). This test focuses on mostly maximum strength and muscular power. Especially Muscular Power because when you lift the bench press you need to be fast and explosive. Strength is vital in working in the public service because it can be related to speed for example a police officer chasing a criminal, he needs too be fast and needs good strength to be able to get them on the floor and put them in handcuffs. A good example of an athlete with a high level of strength would be Usain Bolt he needs a very high level of upper body and lower body strength too be able to be fast off the mark in a 100m race. Methodology Before you undertake this fitness test you need to warm up correctly. This test measures strength so you need to stretch your muscles. A good warm up for this test would be a push up, this helps stretch the key muscles you’ll need for this test. For this test you’ll need a weight bencher. You also need an assistant to spot you, this test is very dangerous if not done correctly so it’s essential that a spotter is in place behind the weight bencher at all times. You then set up the bar with what you feel very comfortable with this could be 5kg or 50kg depending on the participants personal strength level. You should then lie back down (as diagram shows on the right) and the spotter will help you get the bar to the point where your arms are fully stretched and you feel you can hold it on your own. The spotter doesn’t let go of the bar until you say “my bar” the spotter then let’s go and you’re then in full control of the bar. You then have too lift the particular weight that’s on the bear e.g. 20kg, You have to do 3 full reps to be able to count that weight if your fail to and you cannot lift that weight for 3 full reps then you finish the test and you keep that score as your result e.g. subject 1’s result was 35kg so that’s his maximum weight bench press result. However if you do lift the bar then you can progress and attempt to lift bigger weights.

Equipment For this test you will require: • A bench press machine • Assistant (too spot you) • Trainers • Sports Kit Results Subject 1’s result was 40kg Subject 2’s result was 30kg Subject 3’s result was 15kg Subject 4’s result was 20kg Subject 5’s result was 65kg Discussion There were some very encouraging and some very interesting results from the participants in this test. Subject 5’s result was a fantastic result and they have a very high level of strength. This could be due to the fact that they regularly train at a gym, this could be the reason for his very high level of strength they could often use apparatus that help increase strength such as a pull up bar. This is an apparatus that is used too build up muscle in the biceps and shoulder muscles. This is a key area in the body associated with strength. Subject 3’s results was not so good and this suggests he has a low level of strength. This could be because he does not take place in activities or exercises that help build up muscle, therefore him having a lower strength. This could also be because of his age subject 3 is 14 and may have not matured physically as fast as subject 5. Subject 1’s result was a good result as he has a good moderate level of strength this could because he plays sports that require you too have a reasonable level of strength e.g. rugby a game in which you are more benefited if you have a good level of strength e.g. a Prop needs to be strong as they are frequently tackling the opposition. Subject 2’s result was better than subjects 3 and 4 however it s not a very high level of strength. A way their strength could be improved is by writing a fitness programme that is based on improving strength and then retest them after the programme. Conclusion So from this test we have concluded that different people have different levels of fitness. This may be because people play different sports that require different levels of strength or do different activities that help build up personal strength. Subject 4’s target is to write a fitness programme based on improving his personally strength and when he’s retested in 8 weeks time he hopes to get a result of 35 kg. This is a reasonable target and is achievable if he sticks to his fitness programme.