Strength is defined as the force exerted by a muscle or muscle groups during a single contraction.

Dynamometers: ('Handgrip' & 'Back & Leg' dynamometers are most commonly used)

Equipment: Dynamometer

Target Population: Anyone without injury or blood pressure problems.

Advantages: It isolates particular areas of the body.

Disadvantages: The movement is relatively static and not very applicable to most sports.

Procedure: A dynamometer measures the amount of force that particular muscles groups can exert with very little movement. Every dynamometer needs to be set up correctly for the size and physical dimensions of person being tested.

The Handgrip Dynamometer needs the handle adjusting so its sits in the thumb & finger joints comfortably. The best of three attempts should be recorded on the dominant and non-dominant hands.

Dominant Handgrip Rating (kg) Males Females Rating >56 >36 Excellent 51-56 31-36 Good 45-50 25-30 Average 39-44 19-24 Fair <39 <19 Poor

1 Repetition Maximum (1 RM)

Equipment: Barbell and a selection of free weight discs or resistance machines.

Target Population: Relatively fit individuals without injury or blood pressure problems.

Advantages: Free weights gives a more accurate assessment of strength status

Disadvantages: Can be dangerous. Good lifting technique must be learned beforehand.

Procedure: The 1 RM test uses weights to find the max force a muscle or muscle group can exert in a single effort. Typically, bench press or back squats are used but any relevant exercise can be used. Safety is essential here and correct technique, sound equipment and experienced 'spotters' (helpers) should be used. The free weight form of testing is more suitable for relatively experienced lifters.

The athlete should warm up and then start the test by lifting 70% of predicted maximum. Using rests increase the weight in 5-10% increments until failure. The last weight lifted is 100% or 1 RM.