USAW Study Materials Questions and
Answers
A iikey iicomponent iito ii"pulling iiunder iithe iibarbell" iiinto iithe iireceiving iiposition iiis
iito; ii- iiAnswers ii-use iithe iicontraction iiof iithe iitrapezius iimuscles iito iipull iithe
iibody iiunder iieven iias iithe iibarbell iiis iibeing iipulled iiup.
During iithe iijerk iidrive, iifrom iithe iipower iiposition: ii- iiAnswers ii-Lifter iiexplodes
iiupward iiagainst iithe iibar iiby iipushing iiagainst iithe iifloor iiand iiextending iithe iilegs
iiand iithere iiis iigenerally iia iislight iiupward iirise iion iithe iitoes.
When iithe iibarbell, iiinitially, iileaves iithe iiplatform: ii- iiAnswers ii-Shoulders iiand
iihips iirise iiat iithe iisame iirate.
A iikey iipoint iiin iithe ii"starting" iiposition iiof iia iilift iiis iithat; ii- iiAnswers ii-The
iishoulders iiare iinever ii'set' iibehind iithe iibarbell
As iithe iibarbell iipasses iithe iiknee; ii(1pt) ii- iiAnswers ii-The iifeet iiare iiflat iion iithe
iiplatform
The iiFront iiSquat iiAssessment iican iidetermine iiif iithe iiweightlifter; ii- iiAnswers ii-
has iithe iiwrist, iielbow, iiand iishoulder iiflexibility iito iisupport iithe iibarbell iion iitheir
iishoulders iiin iifront iiof iithe iineck
The iiMilitary iiPress iiAssessment iiis iiuseful iiin iidetermining iiif iithe iiweightlifter; ii-
iiAnswers ii-Can iibegin iipracticing iijerks iiand iijerk iirelated iiexercises
The iireason iithat iia iipre-training iiassessment iishould iibe iiperformed iion iiall iinew
iiathletes ii- iiAnswers ii-to iidetermine iithe iiappropriate iistarting iipoint iifor iia iinew
iiathlete.
What iiare iithe iifour iiflexibility iiassessments iiand iithe iicriteria iia iicoach iiuses iito
iievaluate iiif iithe iiathlete iihas iisufficient iiflexibility iiand iiif iithe iilift iiwas iiperformed
iicorrectly? ii- iiAnswers ii-Front iiSquat, iiOverhead iiSquat, iiSnatch iiGrip iiDeadlift,
iiMilitary iiPress
What iiare iithe iikey iipoints iiof iithe iiBOTTOM iiPOSITION iiof iia iicorrectly
iiperformed iioverhead iisquat? ii- iiAnswers ii-The iilifter iisquats iidown iias iilow iias
iipossible, iiwhile iimaintaining iian iiupright iitorso iiheld iiin iithe iiuniversal iilifting
iiposition iiand iiwith iifeet iiflat iion iithe iifloor. iiThe iistick iiremains iiabove iithe
iishoulders, iior iislightly iibehind iithem, iithroughout iithe iisquat
, When, iiduring iia iitraining iisession ii, iishould iia iilifter iicomplete iiflexibility iiexercises
iithat iiincrease iirange iiof iimotion iibe iiperformed? ii- iiAnswers ii-After iithe iistrength
iitraining iihas iibeen iicompleted
The iimethod iiin iistretching iiinvolves iimovement iiinto iione's iimaximal iirange iiof
iimotion, iior iias iiclose iito iithat iias iipossible, iiby iicontraction iiof iithe iimuscles
iibeing iistretched iito iioppose iistretching iimotion. iiThese iimuscles iiare iicontracted
iifor iiseveral iiseconds, iito iifatigue iithem, iiand iithen iithey iiare iiagain iirelaxed iiis; ii-
iiAnswers ii-PNF
5 iiStatements iiconcerning iiflexibility iias iiit iirelates iito iiweightlifting: ii- iiAnswers ii-1.
iionly iimuscles iithat iihave iibeen iiwarmed iiup iithrough iia iigeneral iior iispecific
iiwarm-up iibe iistretched
2. iigradual iiincreases iion iithe iirange iiof iimotion iiare iiachieved iiduring iistretching
iiand iino iisudden iimoves iiinto iithe iifull iirange iiof iimotion iiare iiattempted
3. iionly iithe iicurrent iirange iiof iimotion iiis iisought iiduring iiwarming iiup iiand iino
iieffort iiis iimade iito iiimprove iithe iicurrent iirange iiof iimotion
4. iiflexibility iiexercises iicease iias iithe iispecific iiwarm-up iiprogresses, iiand iithey
iiare iinot iiresumed iiuntil iithe iiend iiof iistrength iitraining iiduring iia iigiven iitraining
iisession
5. iiflexibility iitraining iito iiincrease iian iiathlete's iirange iiof iimotion iiis iiperformed
iiimmediately iiafter iistrength iitraining iihas iibeen iicompleted, iiwhile iithe iimuscles
iiare iistill iiwarm
2 iifundamental iipurposes iiof iistretching ii- iiAnswers ii-1. iiHelp iian iiathlete iiachieve
iihis iior iiher iicurrent iirange iiof iimotion ii
2. iiIncrease iithat iirange iiof iimotion
What iiare ii5 iiacceptable iiforms iiof iistretching? ii- iiAnswers ii-1. iiStatic: iiIt iiinvolves
iislowly iimoving iiinto iia iiposition iinearing iione's iimaximum iirange iiof iimotion iiand
iiholding iithat iiposition
2. iiBallistic/Dynamic: iiBallistic iistretching iiinvolves iimoving iia iilimb iior iibody iipart
iisuch iias iithe iitorso iithought iia iirange iiof iimotion iithe iitis iiassisted iiby
iimomentum
3. iiPassive iivs. iiActive iiStretching: iiIn iipassive iistretching, iithe iiathlete's iibody iiis
iimoved iithrough iia iirange iiof iimotion iiby iia iilive iior iirobotic iistretching iipartner
4. iiAIS: iia iistretch iireflex iiactually iibegins iito iiresist iithe iistretch iiit iiactivated
5. iiPNF: iiThis iimethod iiin iistretching iiinvolves iimovement iiinto iione's iimaximal
iirange iiof iimotion, iior iias iiclose iito iithat iias iipossible, iiby iicontraction iiof iithe
iimuscles iibeing iistretched iito iioppose iistretching iimotion.
List iithe iiprogressions iifor iiteaching iithe iiFootwork iiProgressions iiof iithe iiJerk iithat
iilead iiup iito iibut iido iinot iiinclude iithe iisplit iijerk iiitself ii- iiAnswers ii-Footwork iiwith
iidip
Footwork iiwithout iidip iiPower iiJerk
Answers
A iikey iicomponent iito ii"pulling iiunder iithe iibarbell" iiinto iithe iireceiving iiposition iiis
iito; ii- iiAnswers ii-use iithe iicontraction iiof iithe iitrapezius iimuscles iito iipull iithe
iibody iiunder iieven iias iithe iibarbell iiis iibeing iipulled iiup.
During iithe iijerk iidrive, iifrom iithe iipower iiposition: ii- iiAnswers ii-Lifter iiexplodes
iiupward iiagainst iithe iibar iiby iipushing iiagainst iithe iifloor iiand iiextending iithe iilegs
iiand iithere iiis iigenerally iia iislight iiupward iirise iion iithe iitoes.
When iithe iibarbell, iiinitially, iileaves iithe iiplatform: ii- iiAnswers ii-Shoulders iiand
iihips iirise iiat iithe iisame iirate.
A iikey iipoint iiin iithe ii"starting" iiposition iiof iia iilift iiis iithat; ii- iiAnswers ii-The
iishoulders iiare iinever ii'set' iibehind iithe iibarbell
As iithe iibarbell iipasses iithe iiknee; ii(1pt) ii- iiAnswers ii-The iifeet iiare iiflat iion iithe
iiplatform
The iiFront iiSquat iiAssessment iican iidetermine iiif iithe iiweightlifter; ii- iiAnswers ii-
has iithe iiwrist, iielbow, iiand iishoulder iiflexibility iito iisupport iithe iibarbell iion iitheir
iishoulders iiin iifront iiof iithe iineck
The iiMilitary iiPress iiAssessment iiis iiuseful iiin iidetermining iiif iithe iiweightlifter; ii-
iiAnswers ii-Can iibegin iipracticing iijerks iiand iijerk iirelated iiexercises
The iireason iithat iia iipre-training iiassessment iishould iibe iiperformed iion iiall iinew
iiathletes ii- iiAnswers ii-to iidetermine iithe iiappropriate iistarting iipoint iifor iia iinew
iiathlete.
What iiare iithe iifour iiflexibility iiassessments iiand iithe iicriteria iia iicoach iiuses iito
iievaluate iiif iithe iiathlete iihas iisufficient iiflexibility iiand iiif iithe iilift iiwas iiperformed
iicorrectly? ii- iiAnswers ii-Front iiSquat, iiOverhead iiSquat, iiSnatch iiGrip iiDeadlift,
iiMilitary iiPress
What iiare iithe iikey iipoints iiof iithe iiBOTTOM iiPOSITION iiof iia iicorrectly
iiperformed iioverhead iisquat? ii- iiAnswers ii-The iilifter iisquats iidown iias iilow iias
iipossible, iiwhile iimaintaining iian iiupright iitorso iiheld iiin iithe iiuniversal iilifting
iiposition iiand iiwith iifeet iiflat iion iithe iifloor. iiThe iistick iiremains iiabove iithe
iishoulders, iior iislightly iibehind iithem, iithroughout iithe iisquat
, When, iiduring iia iitraining iisession ii, iishould iia iilifter iicomplete iiflexibility iiexercises
iithat iiincrease iirange iiof iimotion iibe iiperformed? ii- iiAnswers ii-After iithe iistrength
iitraining iihas iibeen iicompleted
The iimethod iiin iistretching iiinvolves iimovement iiinto iione's iimaximal iirange iiof
iimotion, iior iias iiclose iito iithat iias iipossible, iiby iicontraction iiof iithe iimuscles
iibeing iistretched iito iioppose iistretching iimotion. iiThese iimuscles iiare iicontracted
iifor iiseveral iiseconds, iito iifatigue iithem, iiand iithen iithey iiare iiagain iirelaxed iiis; ii-
iiAnswers ii-PNF
5 iiStatements iiconcerning iiflexibility iias iiit iirelates iito iiweightlifting: ii- iiAnswers ii-1.
iionly iimuscles iithat iihave iibeen iiwarmed iiup iithrough iia iigeneral iior iispecific
iiwarm-up iibe iistretched
2. iigradual iiincreases iion iithe iirange iiof iimotion iiare iiachieved iiduring iistretching
iiand iino iisudden iimoves iiinto iithe iifull iirange iiof iimotion iiare iiattempted
3. iionly iithe iicurrent iirange iiof iimotion iiis iisought iiduring iiwarming iiup iiand iino
iieffort iiis iimade iito iiimprove iithe iicurrent iirange iiof iimotion
4. iiflexibility iiexercises iicease iias iithe iispecific iiwarm-up iiprogresses, iiand iithey
iiare iinot iiresumed iiuntil iithe iiend iiof iistrength iitraining iiduring iia iigiven iitraining
iisession
5. iiflexibility iitraining iito iiincrease iian iiathlete's iirange iiof iimotion iiis iiperformed
iiimmediately iiafter iistrength iitraining iihas iibeen iicompleted, iiwhile iithe iimuscles
iiare iistill iiwarm
2 iifundamental iipurposes iiof iistretching ii- iiAnswers ii-1. iiHelp iian iiathlete iiachieve
iihis iior iiher iicurrent iirange iiof iimotion ii
2. iiIncrease iithat iirange iiof iimotion
What iiare ii5 iiacceptable iiforms iiof iistretching? ii- iiAnswers ii-1. iiStatic: iiIt iiinvolves
iislowly iimoving iiinto iia iiposition iinearing iione's iimaximum iirange iiof iimotion iiand
iiholding iithat iiposition
2. iiBallistic/Dynamic: iiBallistic iistretching iiinvolves iimoving iia iilimb iior iibody iipart
iisuch iias iithe iitorso iithought iia iirange iiof iimotion iithe iitis iiassisted iiby
iimomentum
3. iiPassive iivs. iiActive iiStretching: iiIn iipassive iistretching, iithe iiathlete's iibody iiis
iimoved iithrough iia iirange iiof iimotion iiby iia iilive iior iirobotic iistretching iipartner
4. iiAIS: iia iistretch iireflex iiactually iibegins iito iiresist iithe iistretch iiit iiactivated
5. iiPNF: iiThis iimethod iiin iistretching iiinvolves iimovement iiinto iione's iimaximal
iirange iiof iimotion, iior iias iiclose iito iithat iias iipossible, iiby iicontraction iiof iithe
iimuscles iibeing iistretched iito iioppose iistretching iimotion.
List iithe iiprogressions iifor iiteaching iithe iiFootwork iiProgressions iiof iithe iiJerk iithat
iilead iiup iito iibut iido iinot iiinclude iithe iisplit iijerk iiitself ii- iiAnswers ii-Footwork iiwith
iidip
Footwork iiwithout iidip iiPower iiJerk
