1. 1 REP MAX & CALCULATING WEIGHT

2. 1 REP MAX: 1 RM  1 RM = the max amount of weight you can complete for 1 rep of an exercise  1 RMs are used to calculate training intensities = the correct amount of weight to lift/use for an exercise  Once you know your 1 RM for an exercise you take a percentage of it, based on your goals and strength level, and perform multiple reps & sets with that percentage  1 RM tests are NOT recommended for kids/teens  Kids/teens are still growing and you don’t want to injure growth plates  Most kids/teens are beginners/inexperienced with weights – need to MASTER technique/form before performing a 1 RM test  Kids/teens can find their 1 RM by performing a strength test & using a 1 RM conversion chart  1 RM conversion chart allows you to calculate your 1 RM without having to do a 1 RM test  Many different 1 RM conversion charts, as well as websites/apps with 1 RM calculators

3. STRENGTH TEST – CALCULATING 1 RM *DON’T WRITE IN NOTES – DEMONSTRATE FOR CLASS  Select an exercise that you want to find your 1 RM  Warm-up the muscles being used in the exercise – easy weight, 1 set of 8-10 reps  Select a weight that you can complete with proper form 8-12 reps  *you should be able to complete 8-12 reps, but last few reps should be tiring*  **if you get to rep 12 and aren’t tired select a higher weight & re-do the test – if you can’t get to rep 8 select a lower weight & re-do the test**  On the chart go to the column of the # of reps you completed (top row)  Scroll down the column until you reach the weight that you completed the test with (to the nearest pound)  From there, go directly left until you reach the very last column – this # is your 1 RM  **hint: your 1 RM should be higher than the weight you completed the exercise with

4. 1 RM CONVERSION CHART # OF REPS (WEIGHT BELOW) 1RM12111098 50 363738 39 55 3940414243 60 4344454647 65 4648495051 70 5051535455 75 5455565859 80 5759606263 85 6162646567 90 6466686971 95 6870717375

5. CALCULATING WEIGHT USING 1 RM  Once you know your 1 RM for an exercise you can now calculate your starting weight for that exercise based on your goals and strength level  Goals = muscular strength vs muscular endurance  Guideline charts/online resources can give you a guide on what percentage of your 1 RM to start with, as well as how many reps and sets to complete  Guideline chart next slide

6. INTENSITY GUIDELINE CHART STRENGTH LEVEL TRAINING GOAL/EMPHASIS BEGINNERINTERMEDIATEADVANCED MUSCULAR STRENGTH WEIGHT: 60-70% 1 RM SETS: 1-3 REPS: 8-12 WEIGHT: 70-80% 1 RM SETS: 2+ REPS: 6-12 WEIGHT: 85-100% 1 RM SETS: 3+ REPS: 1-6 MUSCULAR ENDURANCE WEIGHT: 50-70% 1 RM SETS: 1-3 REPS: 10-15 WEIGHT: 50-70% 1 RM SETS: 2+ REPS: 10-15+ WEIGHT: 30-80% 1 RM SETS: 3+ REPS: 10-25+

7. ASSIGNMENT  Choose 1 weighted exercise: any weight machine except the assisted pull-up/dip  Warm-up: 1 set 8-10 reps easy weight  Conduct a strength test: 8-12 reps  Can complete 8 reps but no more than 12  Use the 1 RM conversion chart & figure out your 1 RM for that exercise  Use the intensity guidelines chart to calculate your starting weight for that exercise  Use the intensity guidelines chart to figure out how many reps & sets to do for that exercise