USAW Study Materials
2 fundamental functions of stretching - ANS-1. Help an athlete gain his or her modern variety
of motion
2. Increase that variety of movement
5 Statements regarding flexibility as it relates to weightlifting: - ANS-1. Handiest muscle
tissue which have been warmed up via a wellknown or specific heat-up be stretched
2. Slow will increase at the variety of motion are executed throughout stretching and no
surprising actions into the full range of movement are tried
3. Most effective the current variety of movement is sought for the duration of warming up
and no attempt is made to improve the contemporary range of motion
4. Flexibility sporting events quit as the particular heat-up progresses, and they're now not
resumed until the end of electricity schooling in the course of a given education session
5. Flexibility training to increase an athlete's variety of movement is carried out immediately
after power schooling has been completed, at the same time as the muscle groups are
nevertheless warm
A key component to "pulling beneath the barbell" into the receiving position is to; - ANS-use
the contraction of the trapezius muscle mass to drag the body under even as the barbell is
being pulled up.
A key factor inside the "beginning" position of a lift is that; - ANS-The shoulders are never
'set' in the back of the barbell
An important issue to recall while loading is being extended is to use: - ANS-An undulating
patter of training within the quick time period, but growing quantity and depth over time.
As the barbell passes the knee; (1pt) - ANS-The toes are flat at the platform
Briefly describe how footwork drills, prior to definitely jerking, improves the technique of the
jerk. - ANS-Once the lifter has mastered the footwork and has discovered to drive the bar up
with the legs, the lifter is prepared to begin practicing the complete break up jerk. Coaches
might also have the lifter begin a set with one or reps of the footwork workout and then have
the lifter strive a cut up jerk for 3 reps.
Once the athlete is performing the jerk efficiently, the preliminary footwork may be eliminated
from the set and the athlete can exercise the jerk
Briefly Describe the Play, Love, Excel, philosophy of the American Developmental Model -
ANS-PLAY
Playing is wherein young athletes learn that weightlifting is, in its only shape, a laugh. If you
could mix in age-suitable schooling and exercise with abilties and athleticism creation,
children may have even extra a laugh. To keep it a laugh, there ought to be a low priority
located on winning and dropping and a high precedence positioned on simply studying the
capabilities and playing the activity.
, LOVE
Once a young athlete learns the how of weightlifting and starts to expand abilities and
athleticism, weightlifting may additionally begin to take priority amongst different sports.
Skills grow to be extra refined, their physical and intellectual makeup is more potent and the
friendships they evolved early on keep growing. The game becomes greater critical and
weightlifting in trendy will become a larger part of their lifestyles.
EXCEL
Now that they play and love weightlifting, a better top class is located on excelling at it.
Tougher competition and extra of a focal point on getting to know talents play an elevated
position in their development. Weightlifting as a sport begins to take a larger priority over
different activities. But, principally, it is nevertheless fun and the friendships that were cast at
the start now grow into a help system for the journey that lies in advance.
Describe a trendy exercise platform in terms of length, top, and material - ANS-The BASIC
truing area is typically referred to as a training "PLATFORM".
In the us, that is normally a surface this is 8x8.
Generally made out of WOOD and stands 1.Five" to three" high.
Completely FLAT and LEVEL, FIRM and feature a non-slippery surface that lets in for foot
movement by using sliding, but also gives solid footing whilst ft are places in their very last
function for catching the bar at arm's length or on the shoulders.
Describe the 4 maximum common errors whilst acting a Power Snatch from the Power
Position - ANS-1. Balance (On feet too quickly)
2. Back Whip/Hip Thrust (Excessive lean back)
3. Early bending of the hands
four. Poor Catch Position
Describe the Transition Process a teach would use to transport an athlete from the Power
Snatch or Power Clean to a full Snatch or full Clean from the ground. - ANS-Lifters usually
continue to research the squat snatch or smooth by using warming up with strength
snatches, or cleans with a mild weight, each rep straight away accompanied through an
overhead squat or front squat. Then the lifter tries to trap the bar gradually decrease in the
power snatch, or easy, until a series of reps, sets, or exercises, the lifter is catching the bar
in the full squat role.
During the jerk pressure, from the strength function - ANS-Lifter explodes upward against
the bar via pushing against the floor and extending the legs and there is generally a slight
upward rise at the toes
During the jerk power, from the electricity role: - ANS-Lifter explodes upward towards the bar
by way of pushing against the ground and lengthening the legs and there is typically a mild
upward upward push at the feet.
Explain the 4 step method to the Lean to Train Phase of the Athlete Developmental Model -
ANS-• Encourage participation in a couple of sports and activities.
•Weightlifting education need to be added approximately 2 times in line with week for
45minutes-1hour.
•Other wearing sports ought to take vicinity the opposite 3-5 days.
2 fundamental functions of stretching - ANS-1. Help an athlete gain his or her modern variety
of motion
2. Increase that variety of movement
5 Statements regarding flexibility as it relates to weightlifting: - ANS-1. Handiest muscle
tissue which have been warmed up via a wellknown or specific heat-up be stretched
2. Slow will increase at the variety of motion are executed throughout stretching and no
surprising actions into the full range of movement are tried
3. Most effective the current variety of movement is sought for the duration of warming up
and no attempt is made to improve the contemporary range of motion
4. Flexibility sporting events quit as the particular heat-up progresses, and they're now not
resumed until the end of electricity schooling in the course of a given education session
5. Flexibility training to increase an athlete's variety of movement is carried out immediately
after power schooling has been completed, at the same time as the muscle groups are
nevertheless warm
A key component to "pulling beneath the barbell" into the receiving position is to; - ANS-use
the contraction of the trapezius muscle mass to drag the body under even as the barbell is
being pulled up.
A key factor inside the "beginning" position of a lift is that; - ANS-The shoulders are never
'set' in the back of the barbell
An important issue to recall while loading is being extended is to use: - ANS-An undulating
patter of training within the quick time period, but growing quantity and depth over time.
As the barbell passes the knee; (1pt) - ANS-The toes are flat at the platform
Briefly describe how footwork drills, prior to definitely jerking, improves the technique of the
jerk. - ANS-Once the lifter has mastered the footwork and has discovered to drive the bar up
with the legs, the lifter is prepared to begin practicing the complete break up jerk. Coaches
might also have the lifter begin a set with one or reps of the footwork workout and then have
the lifter strive a cut up jerk for 3 reps.
Once the athlete is performing the jerk efficiently, the preliminary footwork may be eliminated
from the set and the athlete can exercise the jerk
Briefly Describe the Play, Love, Excel, philosophy of the American Developmental Model -
ANS-PLAY
Playing is wherein young athletes learn that weightlifting is, in its only shape, a laugh. If you
could mix in age-suitable schooling and exercise with abilties and athleticism creation,
children may have even extra a laugh. To keep it a laugh, there ought to be a low priority
located on winning and dropping and a high precedence positioned on simply studying the
capabilities and playing the activity.
, LOVE
Once a young athlete learns the how of weightlifting and starts to expand abilities and
athleticism, weightlifting may additionally begin to take priority amongst different sports.
Skills grow to be extra refined, their physical and intellectual makeup is more potent and the
friendships they evolved early on keep growing. The game becomes greater critical and
weightlifting in trendy will become a larger part of their lifestyles.
EXCEL
Now that they play and love weightlifting, a better top class is located on excelling at it.
Tougher competition and extra of a focal point on getting to know talents play an elevated
position in their development. Weightlifting as a sport begins to take a larger priority over
different activities. But, principally, it is nevertheless fun and the friendships that were cast at
the start now grow into a help system for the journey that lies in advance.
Describe a trendy exercise platform in terms of length, top, and material - ANS-The BASIC
truing area is typically referred to as a training "PLATFORM".
In the us, that is normally a surface this is 8x8.
Generally made out of WOOD and stands 1.Five" to three" high.
Completely FLAT and LEVEL, FIRM and feature a non-slippery surface that lets in for foot
movement by using sliding, but also gives solid footing whilst ft are places in their very last
function for catching the bar at arm's length or on the shoulders.
Describe the 4 maximum common errors whilst acting a Power Snatch from the Power
Position - ANS-1. Balance (On feet too quickly)
2. Back Whip/Hip Thrust (Excessive lean back)
3. Early bending of the hands
four. Poor Catch Position
Describe the Transition Process a teach would use to transport an athlete from the Power
Snatch or Power Clean to a full Snatch or full Clean from the ground. - ANS-Lifters usually
continue to research the squat snatch or smooth by using warming up with strength
snatches, or cleans with a mild weight, each rep straight away accompanied through an
overhead squat or front squat. Then the lifter tries to trap the bar gradually decrease in the
power snatch, or easy, until a series of reps, sets, or exercises, the lifter is catching the bar
in the full squat role.
During the jerk pressure, from the strength function - ANS-Lifter explodes upward against
the bar via pushing against the floor and extending the legs and there is generally a slight
upward rise at the toes
During the jerk power, from the electricity role: - ANS-Lifter explodes upward towards the bar
by way of pushing against the ground and lengthening the legs and there is typically a mild
upward upward push at the feet.
Explain the 4 step method to the Lean to Train Phase of the Athlete Developmental Model -
ANS-• Encourage participation in a couple of sports and activities.
•Weightlifting education need to be added approximately 2 times in line with week for
45minutes-1hour.
•Other wearing sports ought to take vicinity the opposite 3-5 days.
