CROSSFIT LEVEL 1 COMPREHENSIVE UPDATED
QUESTIONS AND ANSWERS SURE A+
✔✔Benefits of the GHD foundational exercises: - ✔✔Hamstring raises on the glute-ham
developer (GHD) build powerful hamstrings that might improve sprinting speed and
jumping ability. And they provide a great way to focus on the posterior chain without
loading the back as in good mornings and deadlifts.
✔✔How movements of the GHD are similar or dissimilarar to the 9 foundational
movements: - ✔✔Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk
✔✔Identify what
musculature and how it is used for the foundational GHD exercises? - ✔✔abs and hip
flexors
✔✔Progression for introducing an athlete to GHD: - ✔✔Start with a AB mat then
reintroduce the GHD machine only going to 1/2 extension, until better core strength is
developed
✔✔GHD: - ✔✔
✔✔The foundational GHD exercises used in crossfit and how to perform them: - ✔✔
✔✔Primary muscles of the core: - ✔✔abs
erectors
hip flexors
✔✔Primary role of abdominals: - ✔✔Abdominals primary role is midline stabilization, not
trunk flexion; stabilize the torso from over extension.
, ✔✔Define core strength and midlife stabilization: - ✔✔Lack of movement around that
line (pelvis to spine) while engaged in functional movement is core strength =midline
stabilization. Midline critical to engage when doing overhead or core to extremity
functional movements. Midline is what keeps it all together
✔✔Benefits of weighing and measuring food: - ✔✔
✔✔Benefits of eating Paleo: - ✔✔
✔✔The Zone diet (block prescription, amount of macronutrients in a block, how to
create a meal, caloric breakdown of macronutrients, when to change the RX) - ✔✔
✔✔Crossfit diet for optimizing performance and recommended diet for avoiding
sickness: - ✔✔
✔✔Hyperinsulinemia and dangers of chronically elevated insulin levels: - ✔✔
✔✔The effects a highly refined, processed carb diet can have on health: - ✔✔plays a
dominant role in chronic diseases like obesity, coronary heart disease, cancers, and
diabetes.
✔✔Importance of diet in fitness and health: - ✔✔
✔✔Relationship between macronutrients and hormones: - ✔✔Every time you eat, the
macronutrients protein and carbohydrate generate complex hormonal responses in your
body. These responses ultimately determine how much body fat you will store. Knowing
how to control these responses is the real power of nutrition and the gateway to the
zone.
✔✔Roles of hormones (insulin and glucagon) for blood sugar control: - ✔✔Blood sugar
regulation is the process by which the levels of blood sugar, primarily glucose, are
maintained by the body. Glucose regulation in the body is a process of keeping the
body in homeostasis. Insulin and glucagon are the main hormones involved.
✔✔Relative demand on the neurological system as load increases: - ✔✔as load
increases, so does the demand on the neurological system. This is one of the limiting
factors of the maximum productive application of force (think technique); the other is
biological demand.
✔✔Threshold training and threshold speed and how to use threshold training as a tool
for practicing and improving technique while maximizing speed: - ✔✔to increase
intensity to a point where mechanics fail, to then reduce intensity to improve on the
mechanics
QUESTIONS AND ANSWERS SURE A+
✔✔Benefits of the GHD foundational exercises: - ✔✔Hamstring raises on the glute-ham
developer (GHD) build powerful hamstrings that might improve sprinting speed and
jumping ability. And they provide a great way to focus on the posterior chain without
loading the back as in good mornings and deadlifts.
✔✔How movements of the GHD are similar or dissimilarar to the 9 foundational
movements: - ✔✔Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk
✔✔Identify what
musculature and how it is used for the foundational GHD exercises? - ✔✔abs and hip
flexors
✔✔Progression for introducing an athlete to GHD: - ✔✔Start with a AB mat then
reintroduce the GHD machine only going to 1/2 extension, until better core strength is
developed
✔✔GHD: - ✔✔
✔✔The foundational GHD exercises used in crossfit and how to perform them: - ✔✔
✔✔Primary muscles of the core: - ✔✔abs
erectors
hip flexors
✔✔Primary role of abdominals: - ✔✔Abdominals primary role is midline stabilization, not
trunk flexion; stabilize the torso from over extension.
, ✔✔Define core strength and midlife stabilization: - ✔✔Lack of movement around that
line (pelvis to spine) while engaged in functional movement is core strength =midline
stabilization. Midline critical to engage when doing overhead or core to extremity
functional movements. Midline is what keeps it all together
✔✔Benefits of weighing and measuring food: - ✔✔
✔✔Benefits of eating Paleo: - ✔✔
✔✔The Zone diet (block prescription, amount of macronutrients in a block, how to
create a meal, caloric breakdown of macronutrients, when to change the RX) - ✔✔
✔✔Crossfit diet for optimizing performance and recommended diet for avoiding
sickness: - ✔✔
✔✔Hyperinsulinemia and dangers of chronically elevated insulin levels: - ✔✔
✔✔The effects a highly refined, processed carb diet can have on health: - ✔✔plays a
dominant role in chronic diseases like obesity, coronary heart disease, cancers, and
diabetes.
✔✔Importance of diet in fitness and health: - ✔✔
✔✔Relationship between macronutrients and hormones: - ✔✔Every time you eat, the
macronutrients protein and carbohydrate generate complex hormonal responses in your
body. These responses ultimately determine how much body fat you will store. Knowing
how to control these responses is the real power of nutrition and the gateway to the
zone.
✔✔Roles of hormones (insulin and glucagon) for blood sugar control: - ✔✔Blood sugar
regulation is the process by which the levels of blood sugar, primarily glucose, are
maintained by the body. Glucose regulation in the body is a process of keeping the
body in homeostasis. Insulin and glucagon are the main hormones involved.
✔✔Relative demand on the neurological system as load increases: - ✔✔as load
increases, so does the demand on the neurological system. This is one of the limiting
factors of the maximum productive application of force (think technique); the other is
biological demand.
✔✔Threshold training and threshold speed and how to use threshold training as a tool
for practicing and improving technique while maximizing speed: - ✔✔to increase
intensity to a point where mechanics fail, to then reduce intensity to improve on the
mechanics
