Crossfit Level 1 movements Exam Questions and Answers 100% Pass

Crossfit Level 1 movements Exam Questions and Answers 100% Pass Air Squat points of performance - Answer- Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat - Answer- Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations - Answer- lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance Air squat fault: not low enough - Answer- Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. - Answer- give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - Answer- Cue "push your knees out" or spread ground apart with feet Use a target on outside of knee Air squat fault: loss of neutral spine. - Answer- correction: lift chest and raise arms Air squat fault: weight on toes or shifting to toes. - Answer- correction: Lifting the toes slightly to exaggerate the weight on heels. Give a tactile cue to push hip back and down What does the air squat do? - Answer- Raises one's center of mass from a seated to standing position. What are therapies for common faults in the squat? - Answer- Bar holds box squatting (squat on box) Bottom to bottom Causes of a bad squat - Answer- weak glute/hamstring poor engagement, weak control attempting to squat with quads inflexibility sloppy work, poor focus Air Squat sequence - Answer- setup - shoulder width stance execution - hips descend back and down - lumbar curve maintained - knees in line with toes