Final answer:
b) Perform one repetition with the maximum weight you can lift The 1RM Bench Press test is performed by gradually increasing weight until one can lift the maximum weight for only one repetition with proper form, preferably with a spotter for safety. It is a measure of the maximum muscular strength of the upper body and is used to assess the effectiveness of strength training programs.
Step-by-step explanation:
To perform the Dynamic Muscular Strength Test, also known as the 1RM (one-repetition maximum) Bench Press test, you would choose option b) Perform one repetition with the maximum weight you can lift. This test measures the maximum amount of weight a person can lift in a single repetition. The procedure is as follows:Begin with a warm-up using a light weight that is easy to lift for 10-15 repetitions.Increase the weight incrementally, allowing for ample rest between sets, and perform single repetitions.Continue increasing the weight until the weight that can be lifted for only one repetition, without sacrificing form, is found. This weight is your 1RM.It is highly recommended to have a spotter during this test for safety purposes, as attempting a 1RM involves lifting heavy weights.
The 1RM Bench Press is a widely-accepted method to assess muscular strength, particularly in the upper body, and is commonly used in athletic and fitness settings. In the scenario of the college football coach mentioned in the question, the coach can compare the before and after results of the class to determine the effectiveness of the strength development class on the players' bench press performance.It's important to note that maximum strength testing should only be performed by those who have experience with weightlifting and who have no contraindications to high-intensity exercise.