CROSSFIT LEVEL 1 CERTIFICATE EXAM REPORTED QUESTIONS WITH CORRECT ANSWERS

CROSSFIT LEVEL 1 CERTIFICATE EXAM REPORTED QUESTIONS WITH CORRECT ANSWERS Common squat faults - Answer-surrendering of the lumbar curve at the bottom, not breaking the parallel plane with the hips, slouching in the chest and shoulders, lifting the heels, and not fully extending the hip at the top. Causes of a bad squat - Answer-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 five 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) Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar flexion-the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat, the more awareness you develop as to its complexity. Squat Therapies - Answer-bottom to bottoms, box squats, bar holds, focus, overhead squats Front Squat - Answer-Bar rests on chest and shoulders with loose grip-"racked" The mechanics are otherwise like the air squat The hardest part of this squat may be the rack position. Practice until you can get the bar and hands in the proper position. Handstands help. This one will force shoulder and wrist flexibility. Overhead squat - Answer-ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. Shoulder press - Answer-SET-UP: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately hip width. PRESS: Press the bar to a position directly overhead. Head must accommodate the bar Push Press - Answer-SET-UP: The set-up is the same as the shoulder press. DIP: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be only a couple of inches. DRIVE: With no pause at the bottom of the dip, the hips and legs are forcefully extended. PRESS: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Push Jerk - Answer-SET-UP: The set-up is the same as for the shoulder press and push press. DIP: The dip is identical to the push press DRIVE: The drive is identical to the push press PRESS UNDER: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead. FINISH: Stand to fully erect with bar directly overhead, identical to terminal position in push press and shoulder press. Deadlift - Answer-• Look straight ahead • Keep the back arched • Arms do not pull, they are just straps • Bar travels along legs • Push through the heels Sumo Deadlift High Pull - Answer-• Start on ground • Wide, "sumo" stance • Take narrow grip on bar • Look straight ahead • Keep back arched • Pull with hips and legs only until both are at full extension • Aggressively open hip fully • Powerfully shrug • Immediately pull with arms continuing the upward travel of the bar • Keep the elbows as far above your hands as possible • Bring the bar right up under the chin briefly • Lower to hang • Lower to ground Medicine ball clean - Answer-Strategy for learning full clean; pop the hip and drop-catch it in a squat core strength (definition) - Answer-midline stabilization Midline stabilization - Answer-the ability to maintain rigidity,stability and a lack of deflection about that line that trisects the spine and bisects the pelvis. This translates to improved efficiency and performance and greater power output. It is critical to the deadlift, to the laden squat, to the shoulder press and to any sport. hip extension - Answer-articulate at the hip only, maintaining this distance from xiphoid process to pubic bone. There is no shortening of the trunk. The erectors are being used statically, and the primary movers here are glutes and hamstrings working concentrically and eccentrically. back extension - Answer-the athlete deliberately surrenders the lumbar curve, thereby engaging in trunk flexion and extension. The erectors are now working dynamically, with the glute and hamstring working statically or isometrically. hip-and-back extension - Answer-The pad is adjusted back to the setting used for hip extension. Starting from the bottom, extended in the spine, full flexion in the hip, the pelvis first lifts followed by a wave of contraction from lumbar all the way to the cervical, finishing with a rhomboid pull back at the top. The initial movement comes out of a powerful, dynamic glute-hamstring movement that extends the hip. Then the back extends sequentially along the spine from "south to north" GHD sit-up - Answer-the pad is set that the pelvis is free, and the athlete descends back to touch the ground and then comes back to seated. Important points for client safety - Answer-- knowing the movement points of performance - being able to identify and correct violations - programming - specific needs for special populations - equipment layout - accurate representation of credentials rhabdomyolosis - Answer-medical condition that may arise from breakdown of muscle tissue and release of the muscle cells' contents into the bloodstream. This process can damage the kidneys and may lead to renal failure or death in rare cases Prevention of rhabdomyolosis in training - Answer-• Follow the charter of mechanics, consistency, intensity. • Know the movements that have a higher rate of rhabdomyolysis incidence (those that prolong the eccentric contraction), and be mindful of the total volume that is programmed with these exercises. • Scale workouts for clients appropriately. • Avoid progressive scaling. • Educate clients on the symptoms of rhabdomyolysis and when it is appropriate to seek medical attention.