CrossFit Level 1 section 2
- ANS -
\(t/f) CrossFit contends the strongest and most useful contractions of the trunk are isometric. -
ANS - true
\(t/F) CrossFit's definition of FITNESS came from measured observation. - ANS - True
\(t/f) Fitness is the intersection of all physical tasks, and in many respects, it's also a
compromise. - ANS - True
\A full range of motion in the GHD sit-up is achieved when the: - ANS - shoulders descend
below the hips.
\accuracy - ANS - ability to control movement tin a given direction or given intensity
\agility - ANS - ability to minimize transition time from one movement pattern to another
\An indication of good technique is - ANS - High work accomplishment relative to energy
expended.
\are three factors by which any fitness program can be evaluated. - ANS - Safety, efficacy, and
efficiency
\Balance - ANS - The ability to control the body's center of gravity in relation to its support base
\cardiorespiratory endurance - ANS - ability to gather, process, and deliver oxygen
\Compared to the press, the push press has MORE potential to express power because: - ANS
- the athlete is not limited by only the strength of their upper body.
\Consistency means - ANS - that movements can be performed well across multiple reps. It also
refers to an athletes training frequency being consistent enough so they develop a greater
tolerance for the training stimulus.
\coordination - ANS - ability to combine movement patterns into a singular, distinct movement
pattern
\CrossFit defines strength as - ANS - as the productive application of force
\drives adaptation and improves results - ANS - intensity
\During the GHD sit-up, the abdominals must work throughout the range of motion to stabilize
the spine against the power generated by the - ANS - hips
\Each squat requires maintaining a _____ spine, keeping weight in the ____, moving to a depth
_______ parallel, using a correct ___________, and tracking the knees in line with the ______.
- ANS - neutral, heels, below, line of action, toes
\Effective technique should ________one's work capacity across broad time and modal
domains. - ANS - increase
\EFFICACY - ANS - The results or adaptations derived from the program
\Efficiency - ANS - The rate of adaptation to the program
\FITNESS IS - ANS - Work capacity across broad time and modal domains.
\Following this charter of mechanics, consistency, and then intensity BESTensures - ANS -
safety, efficacy, and efficiency.
\Front Squat Common Faults - ANS - 1) improper rack position
2) elbows dropping
3) immature torse angle
, \Frontal plane - ANS - 1) keeping the load as close as possible to the midline of the body will
allow for the best efficiency of movement with load
2) the further the load deviates from the frontal place, the greater the demand on the midline.
The risk of losing balance or collapsing under the load also increases
\glycolytic - ANS - Also called the lactate pathway
Can produce approximately 70% of maximum power
Lasts about 2 minutes, peaking at approximately 60 seconds — e.g., 400-meter sprint
\HEALTH IS - ANS - Work capacity across broad time and modal domains, measured
throughout one's life (age).
\How deep do you dip in the push press/push jerk? - ANS - Just a few inches. The deeper you
dip, the harder it will be to maintain an upright torso.
\How deep should the squat be during the landing of the push jerk? - ANS - The depth of the
squat will depend on the load being lifted. As the load increases, the athlete will be less able to
elevate the bar, which will require a deeper landing position. Some advanced lifters have
developed the flexibility and coordination to perform a full squat during their push jerk.
\Increasing intensity should only be considered when - ANS - mechanics and consistency have
been successfully demonstrated.
\Is the torso supposed to be upright in the catch of the push jerk? - ANS - No. The torso should
lean a bit forward in the catch position to allow for correct shoulder position. The athlete and bar
should be balanced in the frontal plane.
\Isn't going past parallel bad for the knees? - ANS - No, this has been comprehensively refuted.
When performed correctly, glute and hamstring involvement is greatest once below parallel,
better stabilizing the forces at the knee. The patella actually experiences the most stress during
the squat just above parallel.
\KEY POINTS: 10 GENERAL PHYSICAL SKILLS - ANS - Those who are fittest are best
developed across all 10 general physical skills.
2
A deficiency in any one skill can lead to the loss of game, mission, or life.
3
A program develops your fitness to the extent that it improves each of the 10 general physical
skills.
\KEY POINTS: A BELIEF IN FITNESS - ANS - Fitness can be described as an adaptive
capacity that lends itself well to any physical activity.
2
There are four models used to support our definition of fitness.
3
- ANS -
\(t/f) CrossFit contends the strongest and most useful contractions of the trunk are isometric. -
ANS - true
\(t/F) CrossFit's definition of FITNESS came from measured observation. - ANS - True
\(t/f) Fitness is the intersection of all physical tasks, and in many respects, it's also a
compromise. - ANS - True
\A full range of motion in the GHD sit-up is achieved when the: - ANS - shoulders descend
below the hips.
\accuracy - ANS - ability to control movement tin a given direction or given intensity
\agility - ANS - ability to minimize transition time from one movement pattern to another
\An indication of good technique is - ANS - High work accomplishment relative to energy
expended.
\are three factors by which any fitness program can be evaluated. - ANS - Safety, efficacy, and
efficiency
\Balance - ANS - The ability to control the body's center of gravity in relation to its support base
\cardiorespiratory endurance - ANS - ability to gather, process, and deliver oxygen
\Compared to the press, the push press has MORE potential to express power because: - ANS
- the athlete is not limited by only the strength of their upper body.
\Consistency means - ANS - that movements can be performed well across multiple reps. It also
refers to an athletes training frequency being consistent enough so they develop a greater
tolerance for the training stimulus.
\coordination - ANS - ability to combine movement patterns into a singular, distinct movement
pattern
\CrossFit defines strength as - ANS - as the productive application of force
\drives adaptation and improves results - ANS - intensity
\During the GHD sit-up, the abdominals must work throughout the range of motion to stabilize
the spine against the power generated by the - ANS - hips
\Each squat requires maintaining a _____ spine, keeping weight in the ____, moving to a depth
_______ parallel, using a correct ___________, and tracking the knees in line with the ______.
- ANS - neutral, heels, below, line of action, toes
\Effective technique should ________one's work capacity across broad time and modal
domains. - ANS - increase
\EFFICACY - ANS - The results or adaptations derived from the program
\Efficiency - ANS - The rate of adaptation to the program
\FITNESS IS - ANS - Work capacity across broad time and modal domains.
\Following this charter of mechanics, consistency, and then intensity BESTensures - ANS -
safety, efficacy, and efficiency.
\Front Squat Common Faults - ANS - 1) improper rack position
2) elbows dropping
3) immature torse angle
, \Frontal plane - ANS - 1) keeping the load as close as possible to the midline of the body will
allow for the best efficiency of movement with load
2) the further the load deviates from the frontal place, the greater the demand on the midline.
The risk of losing balance or collapsing under the load also increases
\glycolytic - ANS - Also called the lactate pathway
Can produce approximately 70% of maximum power
Lasts about 2 minutes, peaking at approximately 60 seconds — e.g., 400-meter sprint
\HEALTH IS - ANS - Work capacity across broad time and modal domains, measured
throughout one's life (age).
\How deep do you dip in the push press/push jerk? - ANS - Just a few inches. The deeper you
dip, the harder it will be to maintain an upright torso.
\How deep should the squat be during the landing of the push jerk? - ANS - The depth of the
squat will depend on the load being lifted. As the load increases, the athlete will be less able to
elevate the bar, which will require a deeper landing position. Some advanced lifters have
developed the flexibility and coordination to perform a full squat during their push jerk.
\Increasing intensity should only be considered when - ANS - mechanics and consistency have
been successfully demonstrated.
\Is the torso supposed to be upright in the catch of the push jerk? - ANS - No. The torso should
lean a bit forward in the catch position to allow for correct shoulder position. The athlete and bar
should be balanced in the frontal plane.
\Isn't going past parallel bad for the knees? - ANS - No, this has been comprehensively refuted.
When performed correctly, glute and hamstring involvement is greatest once below parallel,
better stabilizing the forces at the knee. The patella actually experiences the most stress during
the squat just above parallel.
\KEY POINTS: 10 GENERAL PHYSICAL SKILLS - ANS - Those who are fittest are best
developed across all 10 general physical skills.
2
A deficiency in any one skill can lead to the loss of game, mission, or life.
3
A program develops your fitness to the extent that it improves each of the 10 general physical
skills.
\KEY POINTS: A BELIEF IN FITNESS - ANS - Fitness can be described as an adaptive
capacity that lends itself well to any physical activity.
2
There are four models used to support our definition of fitness.
3
