关于力量训练中的1RM相关内容（英文）

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Scoring System

This is simply done by recording the individual’s total weight lifted in kilograms or pounds. This figure will give you their maximal strength for that particular exercise.

For example:

• Maximal Strength (kg) = total weight lifted (e.g. 100kg back squat).

In the case of measuring an explosive exercise such as the power clean, this figure will display an athlete’s maximal explosive strength.

For example:

• Maximal explosive strength (kg) = total weight lifted (e.g. 100kg power clean).

Relative strength is also a useful measure as it allows you to tentatively compare the performances of multiple athletes. This variable provides a less biased value in comparison to maximum strength – though not perfect – for comparing scores between a group of athletes. Relative strength is how much weight an individual can lift per kilogram of body weight (kg lifted per kg of body weight).

• Relative Strength (kg · BW) = total weight lifted (kg) ÷ body mass (kg).

Considerations

When conducting the 1RM test, there are several factors that need to be taking into consideration before you begin – some being:

• Full range of movement (exercise dependent) – It is essential that the participant achieves a full range of movement with proficiency for the 1RM lifted to be valid. However, you MUST note that if testing a parallel squat then this still applies, but in this instance it refers to only achieving a full range of movement into the parallel squat and not above (e.g. 1/4 squat) or below (e.g. full squat). So if you are testing the parallel squat, then you must ensure the athlete achieves a parallel squat with technical competency.

• Injuries – it is absolutely vital before conducting any 1RM test that the athletes are deemed injury-free. When working with individuals suffering from any medical condition, it is highly-recommended that consent is provided by a medical professional (i.e. doctor).

• Circadian rhythms – circadian rhythms can significantly alter power outputs during such anaerobic performance tests (21).Current knowledge suggests that an early morning anaerobic tests will elicit significantly lower peak power values than a late afternoon or evening tests.

• Individual effort – Sub-maximal efforts can result in inaccurate and meaningless scores.

Validity and Reliability

Various 1RM tests have been shown to be a safe and reliable measure of strength in various populations:

• Young children (6-12 years) (3)

• Adolescent athletes (15-17 years) (4).

• Healthy trained and untrained adults (18-36 years) (7, 8, 9)

• Untrained middle-aged individuals (50-52 years) (1)

• Post-menopausal women (54-60 years) (10)

• Patients with cardiovascular disease (11, 12)

• Individuals aged 75+ (13, 14).

The exercises used throughout these studies and shown to be reliable are:

Conclusion

The 1RM test appears to be a valid and reliable measure of performance in a large variety of populations. What’s more, is the test also appears to be extremely diverse and can be conducted reliably on an assortment of exercises. It is however mandatory that these tests are only conducted by qualified and experienced personnel.

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Disclaimer

All information provided in this article is for informational and educational purposes only. We do not accept any responsible for the administration or provision of any testing conducted, whether that results in any positive or negative consequences. As an example, we do not take any responsibility for any injury or illness caused during any test administration. All information is provided on an as-is basis.​​​