USAW Study Materials UPDATED
ACTUAL Exam Questions and CORRECT
Answers
A key component to "pulling under the barbell" into the receiving position is to; - CORRECT
ANSWER - 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: - CORRECT ANSWER - 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: - CORRECT ANSWER - Shoulders and
hips rise at the same rate.
A key point in the "starting" position of a lift is that; - CORRECT ANSWER - The
shoulders are never 'set' behind the barbell
As the barbell passes the knee; (1pt) - CORRECT ANSWER - The feet are flat on the
platform
The Front Squat Assessment can determine if the weightlifter; - CORRECT ANSWER -
has the wrist, elbow, and shoulder flexibility to support the barbell on their shoulders in front of
the neck
The Military Press Assessment is useful in determining if the weightlifter; - CORRECT
ANSWER - Can begin practicing jerks and jerk related exercises
The reason that a pre-training assessment should be performed on all new athletes - CORRECT
ANSWER - 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? - CORRECT ANSWER -
Front Squat, Overhead Squat, Snatch Grip Deadlift, Military Press
What are the key points of the BOTTOM POSITION of a correctly performed overhead squat? -
CORRECT ANSWER - 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? - CORRECT ANSWER - 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; -
CORRECT ANSWER - PNF
5 Statements concerning flexibility as it relates to weightlifting: - CORRECT ANSWER -
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 - CORRECT ANSWER - 1. Help an athlete achieve
his or her current range of motion
2. Increase that range of motion
ACTUAL Exam Questions and CORRECT
Answers
A key component to "pulling under the barbell" into the receiving position is to; - CORRECT
ANSWER - 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: - CORRECT ANSWER - 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: - CORRECT ANSWER - Shoulders and
hips rise at the same rate.
A key point in the "starting" position of a lift is that; - CORRECT ANSWER - The
shoulders are never 'set' behind the barbell
As the barbell passes the knee; (1pt) - CORRECT ANSWER - The feet are flat on the
platform
The Front Squat Assessment can determine if the weightlifter; - CORRECT ANSWER -
has the wrist, elbow, and shoulder flexibility to support the barbell on their shoulders in front of
the neck
The Military Press Assessment is useful in determining if the weightlifter; - CORRECT
ANSWER - Can begin practicing jerks and jerk related exercises
The reason that a pre-training assessment should be performed on all new athletes - CORRECT
ANSWER - 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? - CORRECT ANSWER -
Front Squat, Overhead Squat, Snatch Grip Deadlift, Military Press
What are the key points of the BOTTOM POSITION of a correctly performed overhead squat? -
CORRECT ANSWER - 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? - CORRECT ANSWER - 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; -
CORRECT ANSWER - PNF
5 Statements concerning flexibility as it relates to weightlifting: - CORRECT ANSWER -
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 - CORRECT ANSWER - 1. Help an athlete achieve
his or her current range of motion
2. Increase that range of motion
