Exam Level 3 Exam Senior Coach (Level 3) Name* Date of Exam* MM slash DD slash YYYY 1. The principle of gradualism. What has to be slowly increased year by year. Check the answer that is correct.* Training volume Free time Workout frequency Schooltime Versatile athletic training Ball games 2. What is the average performance increase per year for young male athletes up to 18 years old? Check the answer that is correct.* 15 - 20 kg 20 - 25 kg 25 - 35 kg 30 - 35 kg 3. What is crucial to the training result? Check the answer that is correct.* To train at least 5 days a week To train two times a day Sufficient recuperation To include enough versatile athletic training 4. In which stage do we start with the actual weightlifting training? Check the answer that is correct.* In stage 1 In stage 2 In stage 3 In stage 4 5. To be able to sustain high training loads and high intensities we must gradually increase we 2 things. Check the answer that is correct.* Volume Number of training sessions Intensity Length of training sessions Proten intake Number of meals per day 6. When can we truly begin a systematic strength training with young athletes? Check the answer that is correct.* When the athlete is 12 years old When the athlete is 14 years old With the beginning of the puberty When the athlete is 13 years old 7. What is the main reason that we can start in puberty with an effective systematic strength training? Check the answer that is correct.* Increased testosterone production Good coordination has been developed Muscles strength is enough Good technique has been developed 8. What is the time limit for a training session? Check the answer that is correct.* 120 minutes 150 minutes 180 minutes 140 minutes 9. If we do after the training session general strength exercises total training time can be how many minutes more? Check the answer that is correct.* 20 – 30 minutes 30 - 40 minutes 25 – 35 minutes 30 – 45 minutes 10. What are the components of the strength training for athletes of other sports? Check 3 that are correct.* Sport-specific training Fitness A more or less general component Versatile athletic training Strength training Running Stretching 11. Many skills that are developed through weightlifting are very important for other sports. Check which one is false.* Development of coordination skills Development of coordination skills Strengthening of bones and tendons Developing tactical insight Development of maximum strength 12. If an athlete uses weightlifting for other sports but does not want to have an increase in muscle mass what set sizes should be used? Check the answer that is correct.* 10 – 1 reps per set 3 – 1 reps per set 4 – 2 reps per set 5 – 2 reps per set 13. Mention the methods of strength training we use in the book. Check two answers that are correct.* Station training Concentric strength training Circuit training Isometric strength training 14. For circuit training per round we use how many exercises. Check the answer that is correct.* 6 – 8 exercises 4 – 9 exercises 5 – 10 exercises 5 – 8 exercises 15. In circuit training we plan how many rounds? Check the answer that is correct.* 4 – 6 rounds 3 – 5 rounds 3 – 6 rounds 5 – 6 rounds 16. In circuit training we plan how many reps per set? Check the answer that is correct.* 8 – 12 reps per se 10 – 12 reps per set 10 – 15 reps per set 8 – 15 reps per set 17. In circuit training we use what intensity of 1 RPM? Check the answer that is correct.* 50 – 55 % of 1 RPM 55 – 60% of 1 RPM 50 – 60 % of 1 RPM 55 – 65 % of 1 RPM 18. What weight should we use in circuit training? Check the answer that is correct.* A low weight A fixed weight An increasing weight A heavy weight 19. In circuit training pauses between sets should be how long? Check the answer that is correct.* 1 minute 1 – 2 minutes 1 – 3 minutes 2 minutes 20. In which training phase are the repeated strength impulses are mainly used? Check the answer that is correct.* Preparation Phase Loading Phase Pre- Competition Phase Transition Phase 21. When is the Pyramid method used? Check the two answers that are correct.* Transition Phase Preparatory Phase Loading Phase Pre-Competition Phase 22. In which phase are maximum strength impulses used? Check the answer that is correct.* Transition phase Preparatory phase Loading phase Pre competition phase 23. What is the maximum number of exercises from K 1 – K 7 for a training session. Check the answer that is correct.* 3 exercises 4 exercises 5 exercises 6 exercises 24. We distinguish 2 types of planning the training. Check the answer that is correct.* We plan based on volume We plan as a percentage of future maximum at the end of the MAC We plan based on repetitions We plan from week to week 25. Total volume for pulls and squats in one training session. Check the answer that is correct.* Should be no higher than 45 % of total volume for that session Should be no higher than 55 % of total volume for that session Should be no higher than 65 % of total volume for that session Should be no higher than 50 % of total volume for that session 26. Development pace front squat and back squat. Check the answer that is correct.* Back squat develops slower that front squat Front squat develops slower than back squat Back squat and front squat develop just as fast Front squat develops faster than back squat 27. When we train the front squat two times a week by how much is the intensity reduced the second time? Check the answer that is correct.* By 10% By 15% By 20-30% By 20% 28. Lifter 17-18 years old. MAC 15 weeks. Maximum in back squat is reached when. Check the answer that is correct.* In week 13 In week 14 In week 12 In week 11 29. Lifter 15-16 years old. MAC 14 weeks. Maximum front squat is reached when. Check the answer that is correct.* In week 11 In week 13 In week 12 In week 14 30. The average increase in total per year for girls is. Check the answer that is correct.* 10 – 15 kg 12 – 20kg 15 – 20 kg 10 – 17 kg 31. Training cycles in weightlifting. Check the one that is false* Olympic cycle Yearly cycle Macro cycle Loading cycle 32. Per MAC the planning for increase in total for boys is. Check the answer that is correct.* 7 kg 8 kg 10 kg 6 kg 33. Per MAC the planning for increase in total for girls is. Check the answer that is correct.* 3 kg 4 kg 6 kg 2 kg 34. Minimum length MAC for young athletes is. Check the answer that is correct.* 4 – 6 weeks 8 – 10 weeks 6 – 8 weeks 10 – 14 weeks 35. The number of loading steps for assistance exercises is limited to. Check the answer that is correct.* 3 – 5 5 – 7 4 – 6 7 – 9 36. The number of loading steps for competition exercises is limited to. Check the answer that is correct.* 5 - 7 7 – 9 8 – 9 6 – 7 37. In the pre-competition phase which load – de-load model is used. Check the answer that is correct.* 1 : 1 2 : 1 3 : 1 1 : 3 38. C youth maximum training volume in reps for K1 – K7 per week is. Check the answer that is correct.* 300 – 350 reps per week 250 – 300 reps per week 280 – 330 reps per week 320 – 380 reps per week 39. B youth maximum training volume in reps for K1 – K7 per week is. Check the answer that is correct.* 300 – 350 reps per week 350 – 400 reps per week 320 – 420 reps per week 330 – 380 reps per week 40. A youth maximum training volume in reps for K1 – K7 per week is. Check the answer that is correct.* 340 – 380 reps per week 380 – 420 reps per week 380 – 440 reps per week 400 – 440 reps per week 41. Transition phase is for what purpose. Check the statement that is false.* Recovery of connective tissue Get mentally fit again Build leg strength Physical recuperation of main competition 42. Preparation phase is how many weeks. Check the answer that is correct.* 2 – 4 weeks 2 – 5 weeks 3 – 6 weeks 2 – 6 weeks 43. Loading phase. Training methods. Check the answer that is false.* Competition and semi – competition exercises Long distance running for building endurance Squats High pulls 44. Guidelines for reducing volume. Check the answer that is false.* By planning less training sessions in week with low volume By planning fewer exercises in week with low volume By skipping squats altogether in week with low volume By a reduction of repetitions in week with low volume 45. Cause of acute injuries. Check the answer that is false.* Warming up insufficient Insufficient warm up Stretching exercises Too much weight
