CROSSFIT LEVEL 1 - ONLINE
COURSE CORRECT 100%
CrossFit (definition) - ANSWER Constantly varied, functional movement, executed at
high intensity
Functional Movements (describe) - ANSWER Natural,
Universal Motor Recruitment Patterns,
Essential, Safe,
Compound yet Irreducible,
Core to Extremity,
High Power Producing
Functional Movement (definition) - ANSWER The ability to move LARGE LOADS over
LONG DISTANCES, QUICKLY
Natural - ANSWER No formal instruction is needed to perform the movement
Essential - ANSWER Rehabilitation for decrepitude
Universal motor recruitment patterns - ANSWER A universal sequencing of motor units
Safe - ANSWER Relatively low-risk at and above 1-rep maximum loads
Compound yet irreducible - ANSWER Multi-joint movement that creates a response
greater than the sum of its parts
Core to extremity - ANSWER A relay of contraction from large to small movers of the
body
Force x distance / time = - ANSWER Power
Intensity is: - ANSWER Exactly equal to average power
power = - ANSWER intensity
Intensity is not - ANSWER High HR, sweating profusely, VO2 max, tearing hands,
grunting
Constantly Varied - ANSWER Broad, General, and Inclusive
Need to expand margins of experience
, general physical preparedness (GPP) - ANSWER Ready for any and all contingencies,
including the likely, unlikely, known, and unknown
Results of your program need to be Measurable, Observable, and ______ - ANSWER
Repeatable
Factors to vary regularly in training - ANSWER Duration of effort,
Loads,
Reps or distances,
Movements
Criticism of constant variance - ANSWER Does not provide enough repetition of a
stimulus to generate a significant adaptation
To garner results across a range of adaptations, we utilize: - ANSWER Constant
Variance
T/F: Fitness is a compromise of skills - ANSWER True
9 Foundational movements - ANSWER Air squat, Front squat, Overhead squat
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
5 common movement themes - ANSWER Midline stability
Posterior chain engagement
Core-to-extremity
Full range of motion
Active shoulder
Success in each movement depends on having sound ______ in the preceding
movements in the series
(Ex: air squat --> Front squat --> Overhead squat) - ANSWER mechanics
Air squat points of performance - ANSWER 1.) Neutral spine (midline stability)
2.) Weight in heels (posterior chain engagement)
3.) Below parallel (full range of motion)
4.) Line of action (core to extremity)
5.) Knees tracking over toes
most foundational movement - ANSWER air squat
Flexibility - ANSWER The ability to maximize the range of motion at a given joint
COURSE CORRECT 100%
CrossFit (definition) - ANSWER Constantly varied, functional movement, executed at
high intensity
Functional Movements (describe) - ANSWER Natural,
Universal Motor Recruitment Patterns,
Essential, Safe,
Compound yet Irreducible,
Core to Extremity,
High Power Producing
Functional Movement (definition) - ANSWER The ability to move LARGE LOADS over
LONG DISTANCES, QUICKLY
Natural - ANSWER No formal instruction is needed to perform the movement
Essential - ANSWER Rehabilitation for decrepitude
Universal motor recruitment patterns - ANSWER A universal sequencing of motor units
Safe - ANSWER Relatively low-risk at and above 1-rep maximum loads
Compound yet irreducible - ANSWER Multi-joint movement that creates a response
greater than the sum of its parts
Core to extremity - ANSWER A relay of contraction from large to small movers of the
body
Force x distance / time = - ANSWER Power
Intensity is: - ANSWER Exactly equal to average power
power = - ANSWER intensity
Intensity is not - ANSWER High HR, sweating profusely, VO2 max, tearing hands,
grunting
Constantly Varied - ANSWER Broad, General, and Inclusive
Need to expand margins of experience
, general physical preparedness (GPP) - ANSWER Ready for any and all contingencies,
including the likely, unlikely, known, and unknown
Results of your program need to be Measurable, Observable, and ______ - ANSWER
Repeatable
Factors to vary regularly in training - ANSWER Duration of effort,
Loads,
Reps or distances,
Movements
Criticism of constant variance - ANSWER Does not provide enough repetition of a
stimulus to generate a significant adaptation
To garner results across a range of adaptations, we utilize: - ANSWER Constant
Variance
T/F: Fitness is a compromise of skills - ANSWER True
9 Foundational movements - ANSWER Air squat, Front squat, Overhead squat
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
5 common movement themes - ANSWER Midline stability
Posterior chain engagement
Core-to-extremity
Full range of motion
Active shoulder
Success in each movement depends on having sound ______ in the preceding
movements in the series
(Ex: air squat --> Front squat --> Overhead squat) - ANSWER mechanics
Air squat points of performance - ANSWER 1.) Neutral spine (midline stability)
2.) Weight in heels (posterior chain engagement)
3.) Below parallel (full range of motion)
4.) Line of action (core to extremity)
5.) Knees tracking over toes
most foundational movement - ANSWER air squat
Flexibility - ANSWER The ability to maximize the range of motion at a given joint
