Strength and Conditioning Final Exam
(Power and Olympic Lifting) Questions
and Answers
•What iiare iithe iikey iicomponents iiof iipower? ii- iiAnswers ii-•Speed/velocity
•Strength/Force
Weightlifting
•Local, iinational, iiand iiinternational iicompetitions ii- iiAnswers ii-•Bodyweight iicategories
•Eight ii(8) iifor iimen
•Seven ii(7) iifor iiwomen
•Age iicategories
U13 iiup iito ii80s iiand iibeyond
•Regardless iiof iithe iibenefits iiof iiweightlifting iifor iistrength, iipower, iiand iiskill, iievery
iibenefit iican iibe iiequally iidetrimental iiif iiperformed iiwith iiinadequate iitechnique iior
ii__________________________________________ ii- iiAnswers ii-without iithe
iiguidance iiof iia iiqualified iicoach.
Athletic iiBenefits iiof iiweightlifting ii(5) ii- iiAnswers ii-•Ground iibased iiand iifunctional:
iitranslates iito iimost ii(if iinot iiall) iisports iior iiADLs
•Multiple iijoint iiactions: iikinesthetic iiand iiproprioceptive iiawareness
•Hypertrophy iiand iineural iiadaptations
•Enhances iiflexibility ii(yes...you iiread iithat iiright)
•Force iiattenuation: iireceive iiheavy iiexternal iiweight iiand iicontrol iithem iisafely
Injury iistatistics iifor iiweightlifting? ii- iiAnswers ii-Powerlifting iiUSA iiinjury iirate ii= ii0.0027 ii
Weightlifting iiUK iiinjury iirate ii= ii0.0035
very iilow
What iiare iithe iisteps iito iiusing iia iisquat iirack? ii- iiAnswers ii-•Always iirefer iito
iimanufacturer iiinstructions
, • iiGeneral iiSteps:
1. iiAdjust iito iithe iiappropriate iiheight iifor iithe iiathlete
ii- iiNever iiadjust iiwhen iibar iior iiloaded iibar iiis iion iithe iirack
2. iiCorrect iiheight iirequires
ii- iiAthlete iito iibend iilegs iislightly iiin iiorder iito iiget iiunder iithe iibar
ii- iiEnables iithe iibar iito iiclear iithe iifront iifork iiby ii1-2 iiinches
ii- iiRequires iiathlete iito iiextend iilegs iito iilift iibar iioff iirack
Lifting iiPlatform iiRequirements
•___' iix ii___'
•Made iiout iiof ii________ iibase iistanding ii___-___" iihigh
•Sides iiof iibase iiare iitypically ii_____________
•_____________________ iisurface iibut iiallow iifeet iito iislide iiduring iilifts iior iicorrectly
iimissing
•Only iithe ii_____________ iiand iithe ii____________ iishould iibe iion iithe iiplatform
iiduring iithe iilift
•______" iiof iisurrounding iispace iion iiall iisides ii- iiwalls, iiweight iiracks, iior iiother
iiplatforms ii- iiAnswers ii-•8' iix ii8'
•Made iiout iiof iiwood iibase iistanding ii1.5-3" iihigh
•Sides iiof iibase iiare iitypically iirubber
•Non-slippery iisurface iibut iiallow iifeet iito iislide iiduring iilifts iior iicorrectly iimissing
•Only iithe iilifter iiand iithe iibarbell iishould iibe iion iithe iiplatform iiduring iithe iilift
•24" iiof iisurrounding iispace iion iiall iisides ii- iiwalls, iiweight iiracks, iior iiother iiplatforms
Bumper iiplates
= iiRubber iiweights iiwith iimetal iiinsert
Are iiiron iior iibumper iiplates iipreferred iifor iipower iior iiOlympic iilifting? ii
Any iiconcerns? ii- iiAnswers ii-Bumper ii(rubber) iiplates iipreferred iiover iiiron iiplates iifor
iipower iior iiOlympic iilifting ii
(Power and Olympic Lifting) Questions
and Answers
•What iiare iithe iikey iicomponents iiof iipower? ii- iiAnswers ii-•Speed/velocity
•Strength/Force
Weightlifting
•Local, iinational, iiand iiinternational iicompetitions ii- iiAnswers ii-•Bodyweight iicategories
•Eight ii(8) iifor iimen
•Seven ii(7) iifor iiwomen
•Age iicategories
U13 iiup iito ii80s iiand iibeyond
•Regardless iiof iithe iibenefits iiof iiweightlifting iifor iistrength, iipower, iiand iiskill, iievery
iibenefit iican iibe iiequally iidetrimental iiif iiperformed iiwith iiinadequate iitechnique iior
ii__________________________________________ ii- iiAnswers ii-without iithe
iiguidance iiof iia iiqualified iicoach.
Athletic iiBenefits iiof iiweightlifting ii(5) ii- iiAnswers ii-•Ground iibased iiand iifunctional:
iitranslates iito iimost ii(if iinot iiall) iisports iior iiADLs
•Multiple iijoint iiactions: iikinesthetic iiand iiproprioceptive iiawareness
•Hypertrophy iiand iineural iiadaptations
•Enhances iiflexibility ii(yes...you iiread iithat iiright)
•Force iiattenuation: iireceive iiheavy iiexternal iiweight iiand iicontrol iithem iisafely
Injury iistatistics iifor iiweightlifting? ii- iiAnswers ii-Powerlifting iiUSA iiinjury iirate ii= ii0.0027 ii
Weightlifting iiUK iiinjury iirate ii= ii0.0035
very iilow
What iiare iithe iisteps iito iiusing iia iisquat iirack? ii- iiAnswers ii-•Always iirefer iito
iimanufacturer iiinstructions
, • iiGeneral iiSteps:
1. iiAdjust iito iithe iiappropriate iiheight iifor iithe iiathlete
ii- iiNever iiadjust iiwhen iibar iior iiloaded iibar iiis iion iithe iirack
2. iiCorrect iiheight iirequires
ii- iiAthlete iito iibend iilegs iislightly iiin iiorder iito iiget iiunder iithe iibar
ii- iiEnables iithe iibar iito iiclear iithe iifront iifork iiby ii1-2 iiinches
ii- iiRequires iiathlete iito iiextend iilegs iito iilift iibar iioff iirack
Lifting iiPlatform iiRequirements
•___' iix ii___'
•Made iiout iiof ii________ iibase iistanding ii___-___" iihigh
•Sides iiof iibase iiare iitypically ii_____________
•_____________________ iisurface iibut iiallow iifeet iito iislide iiduring iilifts iior iicorrectly
iimissing
•Only iithe ii_____________ iiand iithe ii____________ iishould iibe iion iithe iiplatform
iiduring iithe iilift
•______" iiof iisurrounding iispace iion iiall iisides ii- iiwalls, iiweight iiracks, iior iiother
iiplatforms ii- iiAnswers ii-•8' iix ii8'
•Made iiout iiof iiwood iibase iistanding ii1.5-3" iihigh
•Sides iiof iibase iiare iitypically iirubber
•Non-slippery iisurface iibut iiallow iifeet iito iislide iiduring iilifts iior iicorrectly iimissing
•Only iithe iilifter iiand iithe iibarbell iishould iibe iion iithe iiplatform iiduring iithe iilift
•24" iiof iisurrounding iispace iion iiall iisides ii- iiwalls, iiweight iiracks, iior iiother iiplatforms
Bumper iiplates
= iiRubber iiweights iiwith iimetal iiinsert
Are iiiron iior iibumper iiplates iipreferred iifor iipower iior iiOlympic iilifting? ii
Any iiconcerns? ii- iiAnswers ii-Bumper ii(rubber) iiplates iipreferred iiover iiiron iiplates iifor
iipower iior iiOlympic iilifting ii
