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Crossfit > Crossfit L1 > Flashcards

Crossfit L1 Flashcards

1
Q

Crossfit

A

Constantly varied functional movements at high intensity

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2
Q

6 steps to functional movements

A 
Natural
Universal motor recruitment patterns 
Essential 
Safe
Compound yet irreducible 
Core to extremity movement pattern
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3
Q

Functional movement key point

A

The ability to move large load long distance quickly

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4
Q

Intensity

A

Power

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5
Q

What are things you can vary ?

A

Load
Reps
Movements
Time

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6
Q

Common themes of the 9 foundational movements

A 
Midline stabilization 
Posterior chain engagement
Full Rom
Core to extremity 
Active shoulders
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7
Q

Points of performance ensure what

A

Orthopedic safety
Functionality
Efficiency

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8
Q

Air squat

A 
Neutral spine 
Weight in heels 
Squat below parallel 
Line of action 
Knees track toes
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9
Q

Front squat

A

Frontal plane
Elbows toward sky
Neutral spine

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10
Q

Overhead squat

A

Overhead position

Active shoulders

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11
Q

Fitness

A

Work capacity across broad time and modal domains

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12
Q

Health

A

Work capacity across broad time and modal domains throughout life

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13
Q

4 ways to define fitness

A
  1. 10 general skills
  2. hopper
  3. metoboloc pathways
  4. Sickness-wellness-fitness
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14
Q

10 general physical skills

A 
Cardio respiratory endurance 
Stamina
Strength 
Flexibility
Speed
Power
Coordination
Accuracy
Agility
Balance

Balance across physiological adaptations

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15
Q

Organic (training )

A

Cardio respiratory
Stamina
Strength
Flexibility

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16
Q

Training and practice

A

Speed

Power

17
Q

Neurological (practice)

A

Coordination
Accuracy
Agility
Balance

18
Q

Hopper model

A

Balance of skills and drills

19
Q

Metoboloc pathways

A

Balance of bioenergetics

20
Q

Sickness-wellness-fitness

A

Balance of lifestyle

21
Q

Press

A 
Neutral spine
Straight bar path
Full rom
Active shoulders
Weight on heels
22
Q

Push press

A

Adds 30%
Positioning of torso
Timing of press
Speed and drive

23
Q

Push jerk

A

30% increase
Hip extension/function
Recovering position

24
Q

Technique

A

The movements or positions used to accomplish the task

We know technique is better when we get more work accomplished with less energy expenditure

25
Q

Strength

A

Productive application of force

26
Q

Virtuosity

A

Doing the common uncommonly well

27
Q

In a workout program what three things are important

A

Safety
Efficacy
Efficiency

28
Q

To Achieve safety efficacy efficiency what three steps can you take

A

Mechanics
Consistency
Intensity

29
Q

What can we call ourselves after passing the test

A

Crossfit level 1 certificate holder

Crossfit level 1 trainer

30
Q

RhabdomYolysis

A

Breakdown of muscle tissue and release the muscle cells content into the blood steam

Can damage kidneys

Crossfit (1 decks)

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