Status:Closed Asked:May 06, 2012 - 07:55 PM
how do you calculate intensity by using 1RM?
in chapter fourteen, the level of intensity to be desired in each of the phases of the OPT is defined as a percentage of "1RM." i know that it literally means "one rep max" but what i still dont exactly understand is how to prescribe intensity based on it. using the stabilization endurance phase as an example, should the set of an exercise be terminated at 50% to 70% of an all out effort? or should weight resistance be selected that is roughly 50% to 70% of what a client can only lift once in good form? please elaborate
In the beginning phases such as 1 and 2 it is not necessaryto test the 1RM. If you select a weight that will allow for at least 12 repswith good form but not more than 20 reps then the weight will automaticallyfall into the right intensity range of 50-70%.
If using phase 4 then it would be a good idea to get abaseline of a client’s strength by performing a strength test as outlined onpages142-143. You can then use appendix C on page 569 to get an estimated onerep max. For example if a client can perform 5 reps of 225 on the squat, thenwe would look up 225 (in the left column on page 570) and the look for 5 repsin the top and where these cells meet would give the estimated 1 rep max. Forthis example where these meet would be 257 pounds as the 1 rep max.
In phase 4 the intensity is 85-100% which would mean youwould multiply 0.85 X 257 = 218 pounds to get the bottom number of weight touse (just round up or down as necessary).
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