Exam High Performance Coach (Level 4) Name* Date of Exam* MM slash DD slash YYYY 1 . For long term planning we must take in to account. Check what is false.* Calendar age Biological age Body weight Talent score Yearly cycle 2. Using long term planning we can fairly accurate predict what an athlete could lift in which weight category? Check what is correct.* 1 year 2 years 4 years 6 years 3. The talent score range is. Check what is correct.* 7.7 – 6.1 8.2 – 6.2 7.9 – 6.4 7.7 – 6.4 4. We have a male lifter bodyweight 94 kg and total lifted is 340 and height is 1.84 m. Calculate his talent score. Use only 1 decimal.* 5. What total in kg would be possible for our lifter in the -105 kg category?* 6a. Please note the initial set as a percentage of the Training Maximum for beginners:* 6b. Please note the initial set as a percentage of the Training Maximum for advanced* 6c. Please note the initial set as a percentage of the Training Maximum for elite lifters* 7. Ideal number of training sessions for development stage 4. Check the correct answer.* 5 4 6 3 8. What is the maximum training time for one training sessions for the exercises from KI – K7 in minutes. Check the correct answer.* 120 minutes 130 minutes 150 minutes 140 minutes 9. If we do general strength exercises in addition to the special training the total training time can be maximum how much longer in minutes. Check correct answer.* 30 minutes 40 minutes 45minutes 50 minutes 10. Why would we choose to expand volume through introducing more training sessions instead of making one training session longer. Check correct answer.* To prevent professional lifters from getting bored To recuperate faster This way lifters have time for others forms of training To keep lifters busy as much as possible 11. To make continued progress possible we need to administer ever stronger impulses. Ways to achieve this are the following. Check the false answer. More training sessions per week An increase in the AVI in kilo`s A decrease in the number of reps in the relevant AVI range - false An increase of the initial TM/AVI in percentages 12. What is the maximum number of loading steps for assistance exercises. Check correct answer.* 7 6 5 4 13. What is the maximum number of loading steps for competition exercises. Check correct answer.* 6 7 9 8 14. Why are warm up weights and reps not included in the volume? Check correct answer.* Otherwise we would not know the volume Warm-up weights have a negative influence on the AVI Otherwise we cannot calculate the correct AVI If we do volume and AVI would not be correct 15a. Give the maximum AVI in percentage for the competition exercise the snatch:19 – 20 years old* 15b. Give the maximum AVI in percentage for the competition exercise the snatch: 21 – 22 years old* 15c. Give the maximum AVI in percentage for the competition exercise the snatch: 23 and 23 plus* 16a. Give the maximum AVI in percentage for the competition exercise the clean & jerk: 19 – 20 years old* 16b Give the maximum AVI in percentage for the competition exercise the clean & jerk: • 21 – 22 years old* 16c Give the maximum AVI in percentage for the competition exercise the clean & jerk: 23 and 23 plus* 17a. Give the Training Maximum and AVI in percentage for the exercise snatch high pulls: 19 – 20 years old* 17b Give the Training Maximum and AVI in percentage for the exercise snatch high pulls: 21 – 22 years old* 17c. Give the Training Maximum and AVI in percentage for the exercise snatch high pulls: 23 and 23 plus* 18a. Give the Training Maximum and AVI in percentage for the exercise clean high pulls: 19 – 20 years old* 18b. Give the Training Maximum and AVI in percentage for the exercise clean high pulls: 19 – 20 years old* 18c. Give the Training Maximum and AVI in percentage for the exercise clean high pulls:* 19a. Give the Training Maximum and AVI in percentage for the exercise the front squat: 19 – 20 years old 19b. Give the Training Maximum and AVI in percentage for the exercise the front squat: 21 – 22 years old 19c. Give the Training Maximum and AVI in percentage for the exercise the front squat: 23 and 23 plus 20a. Give the Training Maximum and AVI in percentage for the exercise the back squat: 19 – 20 years old 20b. Give the Training Maximum and AVI in percentage for the exercise the back squat: 21 – 22 years old* 20c. Give the Training Maximum and AVI in percentage for the exercise the back squat: 23 and 23 plus* 21a. Give the orientation values for Vmax for the snatch in cm per second: Light weight categories 21b. Give the orientation values for Vmax for the snatch in cm per second: Medium weight categories 21c. Give the orientation values for Vmax for the snatch in cm per second: Heavy weight categories* 22. Why is it important that a lifter always should have a little in reserve when planning his/her training. Check the correct answer.* To save more time for other things To be able to concentrate better To be able to recuperate better To avoid injures 23a. The training is usually planned in a double macro cycle. What is the maximum length for man:* 23b. The training is usually planned in a double macro cycle. What is the maximum length for women:* 24. High intensity training. Please give the maximum total number of repetitions for the snatch and the clean & jerk together for the range 90 – 99% of the target maximum.* 25. High intensity training. Please give the ideal number of repetitions for the snatch and the clean & jerk together for the range 90 – 94% of the target maximum.* 26. High intensity training. Please give the ideal number of repetitions for the snatch and the clean & jerk together for the range 95 – 99% of the target maximum.* 27. High intensity training. Please give the ideal number of repetitions for the snatch for the range 90 – 94% of the target maximum.* 28. High intensity training. Please give the ideal number of repetitions for the clean & jerk for the range 90 – 94% of the target maximum.* 29.High intensity training. Please give the ideal number of repetitions for the snatch for the range 95 – 99% of the target maximum.* 30. High intensity training. Please give the ideal number of repetitions for the clean & jerk for the range 95 – 99% of the target maximum.* 31. What is the biggest mistake weightlifters can make in the PCP? Check correct answer.* Train too many training sessions Often test their maximum Reduce the training volume Omit squats from the training plan in last 3 weeks 32. The lifter should test his maximum in the power snatch and power clean no more than ??? times:* 33. We test the back squat how many weeks before the competition?* 34. We test the front squat how many weeks before the competition?* 35. The mental aspect of weightlifting has become even more important in the last years. Why? Please check the correct answer.* The weights lifted are higher The differences have become smaller The differences have become bigger 36. Mental blocks can easily occur. Why? Please check the correct answer.* The European/World records are very high The weights lifted are very heavy Fear of the weight 37. To lift a personal best/record the lifter should: Please check the correct answer.* Concentrate on the weight Concentrate on technique Concentrate on going fast under the bar 38a. Guidelines training volume. Please fill out maximum training volume in repetitions per week for 19 – 20 years old:* 38b. Guidelines training volume. Please fill out maximum training volume in repetitions per week for 21 – 22 years old:* 38c. Guidelines training volume. Please fill out maximum training volume in repetitions per week for 23 and 23 plus:* 39a. Please fill out the maximum number of training sessions for 19 – 20 years old:* 39b. Please fill out the maximum number of training sessions for 21 – 22 years old:* 39c. Please fill out the maximum number of training sessions for 23 and 23 plus:* 40. The MAC is divided into 4 Meso Cycles. Please out the correct Meso Cycles in correct order.* 41. We can divide competitions into the following kinds of competitions. Please check which one is false.* Form developing competitions Qualifiers Club competitions Main competitions like EC, WC and OG 42. If there is a qualification competition (try out) then the try out for men should be planned in which week before the main competition? Please check the correct answer.* week 14 week 13 week 18 week 17 43. If there is a qualification competition (try out) then the try out for women should be planned in which week before the main competition? Please check the correct answer.* week 12 week 16 week 13 week 15 44. If there is no try out the 99% test in training should be planned in which week before the competition? Please check the correct answer. More than one answer is possible.* week 175 week 16 week 18 week 17 45. What tool should a weightlifter make use of to get into the “zone”?*
