Final answer:
A warm-up before a 1 RM test should start with 5 to 10 minutes of low intensity aerobic exercise, followed by specific exercises that gradually increase in weight.
Step-by-step explanation:
When assessing a 1 RM (one-repetition maximum), it's important to properly warm-up to prepare the body for the intense effort and to prevent injuries. A warm-up generally starts with low intensity aerobic exercise and can range from 5 to 10 minutes. This initial warm-up should get your heart rate up and increase body temperature but not be so intense as to cause fatigue before performing the 1 RM tests. After the general warm-up, a specific warm-up involving lighter weights that mimic the strength exercise should be done for several sets, gradually increasing the weight until the 1 RM attempt is made.