Crossfit Level 1 Exam Questions And Answers

Crossfit Level 1 Exam Questions And Answers Air Squat points of performance - ANS Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat - ANS Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations - ANS lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance Air squat fault: not low enough - ANS 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. - ANS give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - ANS Cue "push your knees out" or spread ground apart with feet Use a target on outside of knee Air squat fault: loss of neutral spine. - ANS correction: lift chest and raise arms Air squat fault: weight on toes or shifting to toes. - ANS correction: Lifting the toes slightly to exaggerate the weight on heels. Give a tactile cue to push hip back and down What does the air squat do? - ANS Raises one's center of mass from a seated to standing position. What are therapies for common faults in the squat? - ANS Bar holds box squatting (squat on box) Bottom to bottom Causes of a bad squat - ANS weak glute/hamstring poor engagement, weak control attempting to squat with quads inflexibility sloppy work, poor focus Air Squat sequence - ANS setup - shoulder width stance execution - hips descend back and down - lumbar curve maintained - knees in line with toes - hips lower than knees - heels down Finish - Complete at full hip and knee extension Air squat unchanging elements - ANS core to extremity frontal plane posterior chain engagement range of motion Burgener warm-up - ANS Hip width stance arms wide and hook grip on the bar bar at the high hang dip, drive dip, drive, and shrug keeping torso vertical and arm straight dip, drive, and shrug and then elbows pull high dip, drive, and shrug and then pull bar overhead feet move to shoulder width stance overhad squat move feet to hip width stance; bar at the high hang dip, drive and pull into bottom of overhead squat; stand snatch Deadlift - ANS • Look straight ahead • Keep the back arched • Arms do not pull, they are just straps • Bar travels along legs • Push through the heels deadlift points of performance - ANS Lumbar curve maintained • Weight on heels • Shoulders slightly in front of bar on setup • Hips and shoulders rise at same rate • Bar stays in contact with legs throughout the movement • At the top the hip is completely open and knees are straight Deadlift fault: - weight on, or shifting to toes - ANS correction: • Fix - Have athlete settle into the heels and pull hips back, maintaining tension in the hamstrings at start of movement, and focus on driving through heels. • Fix - Check that the bar stays in contact with legs throughout the movement. Deadlift fault: - bar loses contact with legs. - ANS Corrections: - cue "pull the bar in to your legs the whole time". - use a tactile cue to help engage the upper back. Deadlift fault: - hips rise before the chest (stiff-legged deadlift) - ANS corrections: Cue "lift your chest more aggressively give a tactile cue at the hips and shoulders so they rise in unison Deadlift fault: - loss of lumbar curve due to flexion of the spine - ANS correction: Abort current lift and decrease the load to where the lumbar curve can be maintained. At a lower weight, cue the athlete to "lift the chest" and do not relent Deadlift fault: shoulders rise without the hips. Bar travels around knees - ANS corrections: Cue "push the knees back as your chest rises be sure the athlete is setup correctly and that the hips are not too low. Give aa tactile cue at the hips and shoulders so they rise in unison. Deadlift fault: hips do not move back to initiate the descent - ANS corrections: Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees. Deadlift fault: shoulders behind bar in set-up - ANS Corrections: - raise hips to move the shoulders over, or slightly in front of, the bar. Deadlift fault: hips too high in setup - ANS correction: lower the hips to move the shoulders over, or slightly in front of, the bar. Deadlift Sequence - ANS setup - hip width stance, hands just outside hips, full grip on bar and shoulders slightly in front of bar. Execution - lumbar curve maintained, hips and shoulders rise at the same rate until bar passes the knee, bar moves over the middle of the feet and heels down. Finish - complete a full hip and knee extension front squat points of performance - ANS Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip Elbows high throughout the movement Front Squat Execution - ANS 1. Weight on heels 2. Lumbar curve 3. Chest up 4. Elbows high, upper arms parallel throughout 5. Butt travels back and down 6. Hip crease below knee 7. Knees track over feet 8. Return to full extension 9. Head Neutral front squat violations - ANS air squat violations plus, bar not in contact with torso, elbows drop, chest falls forward Front Squat Fault: improper rack position where the bar is not in contact with torso - ANS correction: ensure the athlete has an open grip and the bar is resting on the fingertips. Cue "elbows high" Manually adjust the rack position Front Squat Fault: elbows drop during squat - ANS Corrections: - cue "elbows up" and to lift chest deadlift unchanging elements - ANS Front squat unchanging elements - ANS overhead squat points of performance - ANS Active shoulders throughout movement Bar stays overhead, in the frontal plane Overhead squat setup - ANS shoulder width stance shoulders push up into the bar arms extended wide grip on the bar to perform a pass-through armpits face forward Overhead squat execution - ANS Hips back and down knees in line with toes lumbar curve maintained hips lower than knees heels down bar moves over the middle of the foot overhead squat fault: inactive overhead position due to flexed elbows and inactive shoulder - ANS Correction: Cue "press the bar up" Use a tactile cue to push the elbows straight, shoulders up, and armpits forward. overhead squat fault: bar moves forward of the frontal plane. - ANS Correction: cue athlete to press the bar up and pull it back over midfoot or slightly behind the frontal plane. Shoulder Press setup - ANS hip-width stance elbows slightly in front of the bar hands just outside shoulders full grip on the bar bar rests on torso