Crossfit Level 1 Exam Questions with 100% Correct Answers

Crossfit Level 1 Exam Questions with 100% Correct Answers "extension" is - increases the angle of a joint "flexion" is - reduces the angle of the joint 5 causes of a bad squat? - 1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to ve year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity. accuracy - The ability to control movement in a given direction or at a given intensity. Aerobic - Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. Agility - The ability to minimize transition time from one movement pattern to another. Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat Air squat fault: immature squat - - lumber curve is maintained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance - Corrections: 'Squat therapy' Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. - Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the athlete to reach. Air squat fault: multiple-fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time - Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. Air squat fault: not low enough - Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: weight in, or shifting, to toes - Corrections: - exaggerate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down anaerobic - Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen ANGIE ORIGINAL For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats - what is the scaled ( variation ) version? - For time: 25 ring rows 25 push-ups off the knees 25 sit-ups 25 squats