USAW Study Materials Exam
Questions and Answers 100% Pass
A key component to "pulling under the barbell" into the receiving position is to; -
✔✔use the contraction of the trapezius muscles to pull the body under even as the
barbell is being pulled up.
During the jerk drive, from the power position: - ✔✔Lifter explodes upward against the
bar by pushing against the floor and extending the legs and there is generally a slight
upward rise on the toes.
When the barbell, initially, leaves the platform: - ✔✔Shoulders and hips rise at the same
rate.
A key point in the "starting" position of a lift is that; - ✔✔The shoulders are never 'set'
behind the barbell
As the barbell passes the knee; (1pt) - ✔✔The feet are flat on the platform
The Front Squat Assessment can determine if the weightlifter; - ✔✔has the wrist, elbow,
and shoulder flexibility to support the barbell on their shoulders in front of the neck
Emily Charlene © All Rights Reserved 2025. 1
,The Military Press Assessment is useful in determining if the weightlifter; - ✔✔Can
begin practicing jerks and jerk related exercises
The reason that a pre-training assessment should be performed on all new athletes -
✔✔to determine the appropriate starting point for a new athlete.
What are the four flexibility assessments and the criteria a coach uses to evaluate if the
athlete has sufficient flexibility and if the lift was performed correctly? - ✔✔Front Squat,
Overhead Squat, Snatch Grip Deadlift, Military Press
What are the key points of the BOTTOM POSITION of a correctly performed overhead
squat? - ✔✔The lifter squats down as low as possible, while maintaining an upright
torso held in the universal lifting position and with feet flat on the floor. The stick
remains above the shoulders, or slightly behind them, throughout the squat
When, during a training session , should a lifter complete flexibility exercises that
increase range of motion be performed? - ✔✔After the strength training has been
completed
The method in stretching involves movement into one's maximal range of motion, or as
close to that as possible, by contraction of the muscles being stretched to oppose
stretching motion. These muscles are contracted for several seconds, to fatigue them,
and then they are again relaxed is; - ✔✔PNF
Emily Charlene © All Rights Reserved 2025. 2
, 5 Statements concerning flexibility as it relates to weightlifting: - ✔✔1. only muscles that
have been warmed up through a general or specific warm-up be stretched
2. gradual increases on the range of motion are achieved during stretching and no
sudden moves into the full range of motion are attempted
3. only the current range of motion is sought during warming up and no effort is made
to improve the current range of motion
4. flexibility exercises cease as the specific warm-up progresses, and they are not
resumed until the end of strength training during a given training session
5. flexibility training to increase an athlete's range of motion is performed immediately
after strength training has been completed, while the muscles are still warm
2 fundamental purposes of stretching - ✔✔1. Help an athlete achieve his or her current
range of motion
2. Increase that range of motion
What are 5 acceptable forms of stretching? - ✔✔1. Static: It involves slowly moving into
a position nearing one's maximum range of motion and holding that position
2. Ballistic/Dynamic: Ballistic stretching involves moving a limb or body part such as
the torso thought a range of motion the tis assisted by momentum
Emily Charlene © All Rights Reserved 2025. 3
Questions and Answers 100% Pass
A key component to "pulling under the barbell" into the receiving position is to; -
✔✔use the contraction of the trapezius muscles to pull the body under even as the
barbell is being pulled up.
During the jerk drive, from the power position: - ✔✔Lifter explodes upward against the
bar by pushing against the floor and extending the legs and there is generally a slight
upward rise on the toes.
When the barbell, initially, leaves the platform: - ✔✔Shoulders and hips rise at the same
rate.
A key point in the "starting" position of a lift is that; - ✔✔The shoulders are never 'set'
behind the barbell
As the barbell passes the knee; (1pt) - ✔✔The feet are flat on the platform
The Front Squat Assessment can determine if the weightlifter; - ✔✔has the wrist, elbow,
and shoulder flexibility to support the barbell on their shoulders in front of the neck
Emily Charlene © All Rights Reserved 2025. 1
,The Military Press Assessment is useful in determining if the weightlifter; - ✔✔Can
begin practicing jerks and jerk related exercises
The reason that a pre-training assessment should be performed on all new athletes -
✔✔to determine the appropriate starting point for a new athlete.
What are the four flexibility assessments and the criteria a coach uses to evaluate if the
athlete has sufficient flexibility and if the lift was performed correctly? - ✔✔Front Squat,
Overhead Squat, Snatch Grip Deadlift, Military Press
What are the key points of the BOTTOM POSITION of a correctly performed overhead
squat? - ✔✔The lifter squats down as low as possible, while maintaining an upright
torso held in the universal lifting position and with feet flat on the floor. The stick
remains above the shoulders, or slightly behind them, throughout the squat
When, during a training session , should a lifter complete flexibility exercises that
increase range of motion be performed? - ✔✔After the strength training has been
completed
The method in stretching involves movement into one's maximal range of motion, or as
close to that as possible, by contraction of the muscles being stretched to oppose
stretching motion. These muscles are contracted for several seconds, to fatigue them,
and then they are again relaxed is; - ✔✔PNF
Emily Charlene © All Rights Reserved 2025. 2
, 5 Statements concerning flexibility as it relates to weightlifting: - ✔✔1. only muscles that
have been warmed up through a general or specific warm-up be stretched
2. gradual increases on the range of motion are achieved during stretching and no
sudden moves into the full range of motion are attempted
3. only the current range of motion is sought during warming up and no effort is made
to improve the current range of motion
4. flexibility exercises cease as the specific warm-up progresses, and they are not
resumed until the end of strength training during a given training session
5. flexibility training to increase an athlete's range of motion is performed immediately
after strength training has been completed, while the muscles are still warm
2 fundamental purposes of stretching - ✔✔1. Help an athlete achieve his or her current
range of motion
2. Increase that range of motion
What are 5 acceptable forms of stretching? - ✔✔1. Static: It involves slowly moving into
a position nearing one's maximum range of motion and holding that position
2. Ballistic/Dynamic: Ballistic stretching involves moving a limb or body part such as
the torso thought a range of motion the tis assisted by momentum
Emily Charlene © All Rights Reserved 2025. 3
