USAW CERTIFICATION QUESTIONS AND ANSWERS
The International Council for Coaching Excellence has established a framework of six
(6) primary functions that will help to fulfill the core purpose of guiding development and
improvement of athletes under the direction of a quality coach. Review those 6 functions
and explain the importance of each as they relate to athlete performance. - Answers- 1.
Vision and strategy, coach creates vision and strategy based on needs of athletes.
2. Shape the environment, coach recruits and commits to the athletes and takes
responsibility of planning training and competition.
3. Build relationships, coach builds relationships with athletes and others in program,
coach is responsible for engaging and guiding, it's about leadership.
4. Conduct practice and structure competitions, prepare for competition, positive
competition experience is important for program development.
5. Read and react to situations, coach is attentive to all events as well has effective
decision making.
6. Learn and reflect, constantly evaluate program, support and develop future coaches.
Draw, Label and Explain the Athlete Quadrant of Skill Acquisition - Answers- A-
acquisition(what are skills athlete needs to know)
B-application(can athlete successfully complete these skills)
C-assimilation(can the athlete complete these skills routinely and automatically)
D-adapatation(can the athlete successfully complete this skills rountinely in a unique
situation)
Of the three energy systems in the human body, Phosphagen, Glycolytic, and Oxidative,
explain which is most important to the development
of competitive weightlifters and give an example of proper training to positively affect
this system - Answers- Phosphogen-primary source for very high intensity exercise up
to 15 seconds. Sets should be 1-2 reps with 2-4 minute rest
Glycolytic-high intensity for up to 30 seconds
Sets should be 2-4 reps with 2-3 minute rest
A biomechanical principle that affects weightlifting is that when force is applied to
accelerate an object like a barbell, it should always be applied sequentially from
proximal to distal. Explain this principle - Answers- Proximal to distal application of
force links together multiple levers together, uses larger then smaller muscles in
sequences, and ensures the most efficient use of the athlete's body to generate
explosive forces.
List the focus of each of 6 phases of Athlete Nutrition - Answers- Phase 1-intro to new
food and encouraging variety
Phase 2-intro to good habits around training
Phase 3-balancing nutrition, understanding food is fuel
Phase 4-continued understanding of food being fuel, intro to meal timing
Phase 5-training and competition strategies, weight cuts
Phase 6-individualized meal plan, supplements
The International Council for Coaching Excellence has established a framework of six
(6) primary functions that will help to fulfill the core purpose of guiding development and
improvement of athletes under the direction of a quality coach. Review those 6 functions
and explain the importance of each as they relate to athlete performance. - Answers- 1.
Vision and strategy, coach creates vision and strategy based on needs of athletes.
2. Shape the environment, coach recruits and commits to the athletes and takes
responsibility of planning training and competition.
3. Build relationships, coach builds relationships with athletes and others in program,
coach is responsible for engaging and guiding, it's about leadership.
4. Conduct practice and structure competitions, prepare for competition, positive
competition experience is important for program development.
5. Read and react to situations, coach is attentive to all events as well has effective
decision making.
6. Learn and reflect, constantly evaluate program, support and develop future coaches.
Draw, Label and Explain the Athlete Quadrant of Skill Acquisition - Answers- A-
acquisition(what are skills athlete needs to know)
B-application(can athlete successfully complete these skills)
C-assimilation(can the athlete complete these skills routinely and automatically)
D-adapatation(can the athlete successfully complete this skills rountinely in a unique
situation)
Of the three energy systems in the human body, Phosphagen, Glycolytic, and Oxidative,
explain which is most important to the development
of competitive weightlifters and give an example of proper training to positively affect
this system - Answers- Phosphogen-primary source for very high intensity exercise up
to 15 seconds. Sets should be 1-2 reps with 2-4 minute rest
Glycolytic-high intensity for up to 30 seconds
Sets should be 2-4 reps with 2-3 minute rest
A biomechanical principle that affects weightlifting is that when force is applied to
accelerate an object like a barbell, it should always be applied sequentially from
proximal to distal. Explain this principle - Answers- Proximal to distal application of
force links together multiple levers together, uses larger then smaller muscles in
sequences, and ensures the most efficient use of the athlete's body to generate
explosive forces.
List the focus of each of 6 phases of Athlete Nutrition - Answers- Phase 1-intro to new
food and encouraging variety
Phase 2-intro to good habits around training
Phase 3-balancing nutrition, understanding food is fuel
Phase 4-continued understanding of food being fuel, intro to meal timing
Phase 5-training and competition strategies, weight cuts
Phase 6-individualized meal plan, supplements
