Question

Which of the following ranges are needed to achieve maximum power when using 55-85% of 1RM?

1. 3-5 reps, 3-5 sets
2. 3-5 reps, 1-2 sets
3. 1-2 reps, 1-2 sets
4. 1-2 reps, 3-5 sets

5. Which of the following is the agonist used in the upright row exercise?

6. Triceps
7. Deltoid
8. Latissimus dorsi
9. Gastrocnemius

10. What exercise is most appropriate for testing muscular endurance?

11. Push-up
12. Bench press
13. Back squat
14. Bicep curl

Answer 1

1RM means One Repetition Maximum, the maximum weight one can lift during an exercise. 1RM is an indicator to determine the maximumb for a muscles on a given exercise. When determining the training load during an exercise, it is considered as the maximum power occur during  between 55% and 85% of a 1RM to make a training effect.the range that is set to achieve maximum power when using 55-85% of 1RM is 1-2 reps, 3-5 sets

The answer is, 1-2 reps, 3-5 sets

Upright row exercise are done to exercise the upper back musles by lifting weight till color bone while standing straight. The muscles involved in this exercise are deltoids, trapezius, rhomboids, and the biceps muscles. The musles act as agonist in upright row exercise are deltoids, upper trapezius, serratus anterior, biceps brachii .

Thus the answer is, Deltoid.

Muscle endurance test is the indicator for effectiveness of the exercise. It test the ability of muscle to withstand resistance on a given period of time.Various test can be used to test muscle endurance which include sit - up, partial curl - up, push - up, Bosco Repetitive Jump Test, Wall Squat Test. Among these testes, curl-up and push-up are used by most of the fitness professionals for testing and push - up is the valid test for local muscular endurance testing.

Thus the answer is, push - up