CROSSFIT LEVEL 1 CERTIFICATION |730 QUESTIONS WITH 100% CORRECT ANSWERS 2023.

What is crossfit Constantly varied functional movements executed at high intensity Constantly varied General physical preparedness (GPP) What is General Physical Preparedness Term used to describe the generalised base qualities of an athlete What's the aim of GPP To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any physical challenge What is functional movement Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency What is UMRP Universal motor recruitment patterns Name the CrossFit models 1 - Ten general physical skills 2 - The Hopper 3 - Three metabolic pathways 4 - Sickness Wellness Fitness Continuum What are the 10 general physical skills? 1 - cardio & respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 - power 6 - speed 7 - coordination 8 - agility 9 - balance 10 - accuracy Out of the 10 general physical skills which are organic and require training CVRE Stamina Strength Flexibility Out of the 10 general physical skills which are neurological and requires practice Agility Balance Accuracy Coordination Out of the 10 general physical skills which are both organic and neurological and require training an practice Power Speed What's the aim of the Hopper? Physical challenge lottery Measurable tasks Quantifiable Balance of skills and drills The performance of athletic tasks, fitness is about being able to perform well at any task imaginable. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. Name the 3 metabolic pathways? 1 - Phosphagen 2 - glycolytic 3 - oxidative Define Phosphagen Pathway Typically anaerobic, 100% high power - low time activities 10 seconds or less Typically 100m sprint or shot put 1 rep max on deadlift Type 2b muscle fibres Define glycolytic pathway Mix of Anaerobic and aerobic No more then 2 mins work Typically 400m sprint 70% power/effort Type 2a muscles fibres Define oxidative pathway Aerobic Anything over 2 mins work capacity Low intensity efforts 40% Type 1 muscle fibres Marathon runners, triathlons etc. What is the 4th CrossFit model? Sickness, well, fit continuum model Define the 4th model Health makers measuring from sickness to fitness Parameters at mainly sickness, wellness and fitness Health makers measurements such as: Resting heart rate Blood pressure Deadlift weight Markers should move towards fitness Work capacity across a broad time and modal domains Add third axis being age for health So fitness can be defined as Work capacity across a broad time and model domains What are the major lifts involved CF? Deadlift Squat Clean Presses Clean & jerk Snatch Explain the general guide on macronutrients Meat, vegetables, nuts & seeds, some fruit, little starch, no intake to levels that will support exercise but not body fat. What are the basic moves in the gymnastic section? Pull ups Dips Rope climbs Push ups Presses to handstand Pirouettes Flips Splits Holds 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. Name 7 squat faults? What are the three movement series? 1 - Squat 2 - Press 3 - Deadlift Name the 9 foundational movements from the 3 movements series: 1 - Air Squat 2 - Front Squat 3 - Overhead Squat 4 - Press 5 - Push Press 6 - Push Jerk 7 - Deadlift 8 - Sumo Deadlift High Pull 9 - Medball Clean Give 5 reasons for the 3 movement series 1- MLS midline stabilisation 2- AS active shoulders (retraction/elevation of scapula) 3- Posterior Chain Engagement (heels down and balance in frontal chain) 4- ROM range of movement (specific to each exercise) 5- Core to Extremity (stars at centre and radiates out) Explain the The Air Squat sequence? 1-set up: shoulder-width stance 2-hips descend back and down, - lumber curve maintained - knees in line with toes - hips descend lower then knees - heels down 3- finish: complete at full hip & knee extension 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: 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 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: 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: 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' Explain the Front Squat sequence? 1- Set Up: - shoulder width stance - hands just outside of shoulders - loose, finger trip grip on the bar - elbows high (upper arm parallel to the ground) 2- Execution: - hips descend back and down - lumber curve maintained - knees in line with toes - hips descend lower than knees - heels down 3- finish: - complete at full hip and knee extension Front Squat Fault: elbows drop during squat Corrections: - cue "elbows up" and to lift chest Explain the overhead Squat sequence? 1- set up: - stance shoulder wide - wide grip on the bar (enough spacing to perform a pass-through). - shoulders push up into the bar Armpits face forward 2- execution: - hips descend back and down - knees in line with toes - lumber curve maintained - hips descend lower than knees - heels down - bar moves over the middle of the foot 3- finish: - complete a full hip and knee extension Front Squat Fault: improper rack position where the bar is not in contact with torso Corrections: - cue "elbows high" and "rest the bar on the fingertips". - manually adjust the rack position Explain the Shoulder Press sequence? 1- Set Up: - hip. Width stance - elbows slightly in front of the bar - hands just outside the shoulders - full grip on the bar 2- execution: - bar moves over the middle of the foot - torso and legs static - heels down - shoulders push up into bar 3- finish: - complete at full arm extension Shoulder press fault: - leaning back with the ribs sticking out Corrections: - have the athlete tighten the abdominal by pulling the rib cage down (check the overhead position again) Shoulder press fault: - bar finishes forward of frontal plane Corrections: - press up and pull back on the bar as it travels to overhead Shoulder press fault: - bar arcs out around the face in an improper bar path Corrections: - pull head back out of the way of the bar. - check that elbows are not too low in the set-up. - block the forward travel of the object (e.g. With another PVC) Shoulder press fault: - shoulder are not active or bent elbows Corrections: - cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up Explain the push press sequence? 1- set up: - hip-with stance - elbows slightly in front of bar - hands just outside of shoulders - full grip on the bar - bar rests on torso 2- execution: - torso dips straight down - hips an legs extend then press - heels down until hips and legs extend - bar moves over middle of foot 3- finish: - complete at full hip, knee and arm extension Push press fault: Forward inclination of the chest Corrections: - have the athlete hold in the dip position and then manually adjust them to an upright torso. - cue a shallower dip - cue knees forward - stand in front of the athlete to prevent the chest from coming forward. Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in contact with the target.