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CROSSFIT L1 REVIEW LATEST
EXAM QUESTIONS AND CORRECT
ANSWERS
question-Coordination - answer-The ability to combine several distinct movement patterns into a singular movement. question-Agility - answer-The ability to minimize transition time from a movement pattern to another. question-Balance - answer-The ability to control the placement of body's center of gravity in relation to its support base. question-Accuracy - answer-The ability to control movement in a given direction at a given speed Virtuosity - answer-Doing the common uncommonly well question-Qualities of effective trainer - answer-Teaching Seeing Correcting Group/gym management Presence and attitude Demonstration
question-GPP - answer-General Physical Preparedness question-10 General Physical Skills (Fitness Domains) - answer-Cardio endurance Agility Balance Accuracy Flexibility Coordination Speed Strength Stamina Power question-Crossfits Aim - answer-Forge a broad, general, and inclusive fitness question-Functional movement - answer-* Natural
- Universal Motor Recruitment Patterns)
- Essential
- Safe
- Compound yet irreducible
- Core to Extremity
- High-Power Producing
question-Neuroendocrine Adaptation - answer-Change in the body that affects you either neurologically or hormonally. question-Power (Definition) - answer-time rate of doing work question-Importance of functional movements - answer-Mechanically sound elicit a high neuroendocrine response question-Crossfit Dietary Prescription - answer-Protein (Lean) - 30% Carbs (Low glycemic) - 40% Fat (whole food) - 30% Calories based on protein needs (.7 - 1.0 g per pound of lean body mass) question-How to eat - answer-Meats and Veggies Nuts and Seeds Some Fruit Little Starch No Sugar question-Four models for evaluating and guiding fitness - answer-1. 10 General Physical Skills
- Performance of Athletic Tasks
- Energy Systems
- Sickness-Wellness-Fitness Continuum question-Training - answer-Activity that improves performance through changes through a measurable change in the body question-Practice - answer-activity that improves performance through changes in the nervous system question-Aerobic - answer-* Cardio Function
- Decreases Body Fat
- Low Power question-Power (Formula) - answer-(ForceDistance)/Time question-Anaerobic - answer- Cardio Function
- Decreases Body Fat
- Improves Power, Speed, Strength, and Muscle Mass
- Doesn't adversely affect aerobic capacity (can be used to develop high level of aerobic capacity) question-Interval Training - answer-* Develops Cardio System
- No loss to Speed, Strength, Power
- Mixes work and rest
question-Define and give example of common workout formats - answer-Day 1,5,9 - Single Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on Effort, Recovery not a limiting factor Day 2,6,1 0 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical) Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal) question-Why 3 on 1 off - answer-Allows for High Volume of High-intensity work. Athlete can work at or near highest intesities question-Goal of scaling - answer-preserve the stimulus relative to the individuals physical and psychological tolerances question-Knee - answer-Connects Tibia and Femur (Leg) question-Hip - answer-Connects Femur to the pelvis question-Sacroiliac Joint (SI) - answer-Connects Pelvis to Spine (Trunk) question-Flexion - answer-Reducing the angle of a joint question-Extension - answer-Increasing the angle of a joint question-Muted Hip - answer-When the pelvis chases the femur instead of the spine
question-Common Faults on AS - answer-* Not breaking parallel
- Rolling knees inside feet
- Dropping Head
- Losing Lumbar extension
- Dropping shoulders
- Heels off ground
- Not Completing hip extension question-OHS Obstacles - answer-* Scarcity of skilled instruction
- Weak Squat
- Too much weight question-Frontal Plane - answer-Divides the athletes front half and back half question-Teaching - answer-* ability to effectively articulate and instruct the mechanics of each movement.
- Ability to focus on major points of performance before the more subtle/nuanced ones
- Ability to change instruction based on athlete's needs and capacity question-Seeing - answer-* Ability to discern good from poor movement mechanics
- Identify both gross and subtle faults whether the athlete is in motion or static
- Overhead Squats
- Shoulder Press
- Push Press
- Push Jerk
- Dead Lift
- Sumo DeadLift High Pull
- Medicine ball cleans question-Air Squat Set-up - answer-* Feet Shoulder Width Apart
- Full extension of knees and hips
- Weight on heels
- Keep the Chest up and brace the abs to maintain a neutral spine question-Air Squat Execution - answer-* Hips travel back and down
- Bottom of squat is when the hip crease is below the top of the kneecap ("Below Parallel")
- Knee stay in line with the feet
- Head position is Neutral question-AS Fault: Loss of Neutral Spine, by flexing the lumbar curve - answer-Fix: Cue Athlete to lift Chest Fix: Have Athlete raise their arm as they descend to the bottom of the squat
question-AS Fault: Weight in, or shifting to toes - answer-Fix: Exaggerate weight in heels by floating toes Fix: Give a tactile cue to push hips back and down question-AS Fault: Not getting low enough - answer-Fix: Cue "Lower" and do not relent Fix: Squat to a 10" Box for depth awareness question-AS : Improper line of action; knees move forward so that weight is on the toes - answer-Fix: Give tactile cue to push hips back and down Fix: block the knees forward travel of the hand at the initial portion of the descent question-AS Fault: Knees not tracking in line with toes, which usually happens with them rolling inside the feet - answer-Fix: Cue "Push Knees Out" or " Spread the ground apart with your feet" Fix: Use a target on the outside of the knee for the athlete to reach question-Squat Therapy - answer-- Face wall or rack
- 10" Box under their hips
- Proper stance with heels on the box
- Chest close to wall
- Squat slowly, maintaining control and weight in heels question-AS Fault: Train wreck squat, nothing is correct - answer-Fix: Squat Therapy
question-OHS Setup - answer-* Stance is with heels at shoulder width
- Full extension at hips and knees
- Bar held overhead, in the frontal plane, with a wide grip
- Active Shoulders (Armpits forward and shoulders push up into the bar)
- Elbows locked
- Weight on heels
- Keep chest up and brace abs to maintain neutral spine question-OHS Execution - answer-* Maintain constant upward pressure and active shoulders to support the load
- Bar remains in the frontal plane or slightly behind
- Hips travel back and down
- Bottom of squat is when hip crease is below the kneecap
- Knees stay inline with the feet
- Head position is neutral question-OHS Fault: Inactive overhead position, either with flexed elbows and/or inactive shoulders - answer-Fix: Cue athlete to press the bar up Fix: Use a tactile cue to push the elbows straight, shoulders up, and armpits forward question-OHS Fault: bar moves forward of the frontal plane - answer-Fix: cue athlete to press the bar up and pull it back to overhead or slightly behind the frontal plane.
question-Shoulder Press (SP) Setup - answer-* Stance is heels at hip width
- Hands just outside shoulders
- Bar resting on the shelf created by the shoulders
- Elbows in front of the bar; elbows are lower than FS but not behind the bar
- Keep chest up and abs braced to maintain a neutral spine
- Closed Grip, with thumbs around the bar question-Shoulder Press (SP) Execution - answer-* The action is to press
- Retract the head, and press the bar overhead, finishing with locked arms
- the head can return to its neutral position once the bar has passed question-Shoulder Press (SP) Finish - answer-* The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
- To return the bar, push the elbows forward and retract the face until the bar is re-racked question-OHS Finish - answer-* Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete movement question-FS Finish - answer-* Return to full extension at the hips and knees to complete the movement question-AS Finish - answer-* Return to full extension at the hips and knees to complete the movement
- Drive: extend the hip rapidly and fully
- Press: retract the head, press the bar to overhead, with locked arms question-Push Press (PP) Finish - answer-* Movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension question-PP Fault: Forward inclination of the chest - answer-Fix: Have athlete hold the dip position and then manually adjust them to an upright torso Fix: Cue a shallower dip Fix: Cue "Knees Forward" more Fix: Stand in front of athlete to prevent the chest from coming forward Fix: Dip Therapy question-Dip Therapy - answer-* Stand with back against a wall, hips and shoulder blades touching the wall (heels slightly away)
- Dip and Drive keeping hips and shoulders in contact with the wall question-PP Fault: Muted Hip - answer-Fix: Use a tactile cue to help athlete create flexion of the hip in the dip question-PP Fault: Pressing early: press begins before hip extends - answer-Fix: Take the athlete back in the teaching progression performing two dip-drives before the press
question-PP Fault: Pausing at the bottom of the dip - answer-Fix: Use a verbal cue with inflection to speed the athlete up question-PP Teaching Progressions (with PVC) - answer-1. Dip
- Dip-Drive Slow
- Dip-Drive Fast
- Full Push Press question-Push Jerk (PJ) Setup - answer-* stance is heels at hip width
- hands just outside the shoulders
- bar resting on the shelf created by shoulders
- elbows in front of the bar, elbows are lower than front squat but not behind the bar
- Keep chest up and brace abs to maintain a neutral spine
- Closed grip, thumbs are wrapped around the bar question-Push Jerk (PJ) Execution - answer-* Sequence is Dip, Drive, Press Under, Stand
- Dip: Perform a shallow dip (Flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright
- Drive: Extend the hip rapidly and fully
- Press Under: Retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead
- Receive the bar with arms locked out overhead (The torso does not have to be vertical here)
- Stand to full extension with the bar locked out overhead
- With PVC, complete the full push jerk. question-Deadlift (DL) Setup - answer-* Stance is heels between hip width and shoulder width
- Weight in heels
- Keep the chest up and brace the abs to maintain a neutral spine
- shoulders over or slightly in front of the bar
- bar in contact with the shins
- arms straight
- symmetrical grip outside the knees, just wide enough to not interfere with knees
- head neutral or looking on the horizon question-Deadlift (DL) execution - answer-* Drive through the heels
- Extend legs while hips and shoulders rise at the same rate
- Once the bar passes the knees, the hip opens
- Bar maintains contact with the legs the entire time
- On Return to the floor, push hips back while the shoulders move forward, delaying the knee bend
- Once bar descends below the knees and the torso angle is set, bend the knee to return the bar to the set-up position question-Deadlift (DL) Finish - answer-Movement finishes with the bar lifted to full extension of the hips and knees
question-DL Fault: Loss of lumbar curve by flexing the spine - answer-Fix: Abort and decrease the load to where the lumbar curve can be maintained Fix: At a lower weight, cue to the athlete to Life the chest and do not relent question-DL Fault: Weight on, or shifting, to the toes - answer-Fix: Have the athlete settle into the heels and pull hips back. Have them focus on driving through the heels question-DL Fault: Shoulders behind bar on set-up - answer-Fix: Raise hips to move the shoulders over, or slightly in front of, the bar question-DL Fault: Bar collides with the knees on the descent - answer-Fix: Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend question-DL Fault: Bar loses contact with legs - answer-Fix: Cue "Pull the bar in to your legs the whole time" question-DL Fault: Hips rise before the chest (Stiff-legged deadlift) - answer-Fix: Cue to "Lift your chest more aggressively" Fix: Give a tactile cue at their hips and shoulders to have them lift in unison question-DL Fault: Shoulders rise without the hips. Bar travels around the knees instead of straight up - answer-Fix: Cue athlete to "Push the knees back as your chest rises" Fix: Be sure the athlete is setup correctly and that the hips are not too low
