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Crossfit Level 1 > Crossfit Level 1 > Flashcards

Crossfit Level 1 Flashcards

1
Q

What is CrossFit?

A

constantly varied, functional movements at a high intensity

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2
Q

What does constantly varied mean?

A

broad, general, inclusive

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3
Q

What are functional movements? (6)

A
  • natural
  • universal motor recruitment patterns
  • essential
  • SAFE
  • compound yet irreducible (whole body)
  • core to extremity (higher velocity at core)
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4
Q

T or F It is more risky if you don’t perform functional movements daily.

A

True

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5
Q

Defining characteristics of functional movements.

A 
Large loads (f)
Long Distance (d)
Quickly (t)
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6
Q

Formula for average power

A

Average power = (force x distance)/ time

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7
Q

Intensity equals what?

A

power, your only intense as your power output

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8
Q

What factors in training will get you where you want to be?

A

intensity

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9
Q

What does ‘relative intensity’ refer too?

A

an indiduals psychological and physiological

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10
Q

What are the 9 functional movements?

A
  • air squat
  • front squat
  • overhead squat
  • shoulder press
  • push press
  • push jerk
  • deadlift
  • sumo-deadlift
  • med-ball clean
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11
Q

What are common themes in the 9 functional movemets?

A
  • midline stabilization
  • posterior chain engagement
  • core -to- extremity
  • range of motion
  • active shoulders
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12
Q

Faults of the air squat

A
  • loss of neutral spine
  • loss of posterior chain engagement
  • knees forward first
  • not low enough
  • loss of flute engagement knees tracking in
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13
Q

What themes are added to the front squat?

A
  • frontal plane (straight forward, constant)

- rack position (loose finger grip)

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14
Q

What is an additional fault for the front squat?

A

elbow dropping

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15
Q

What theme is added to the overhead squat?

A

overhead position

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16
Q

Faults of the overhead squat

A
  • bar coming forward (no longer in coming frontal plane)

- inactive shoulders/ bent elbows

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17
Q

What is fitness? (4 key componets)

A
  1. 10 General physical skills
  2. Hopper model
  3. Metabolic pathways
  4. Fitness, Wellness, Sickness
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18
Q

What are the 10 general physical skills?

A

strength, balance, coordination, stamina, speed, power, flexibility, accuracy, agility, cardio respiratory endurance

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19
Q

What are the organic physical skills? And where does it come from?

A

-strength
-flexibility
-cardio resp. end.
-stamina
Comes from training

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20
Q

What are the neurological physical skills? And where does it come from?

A

-coordination
-balance
-accuracy
-agility
Comes from practice

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21
Q

What is the hopper model?

A
  • improving what you are not good at

- being a general specialist not just a specialist

22
Q

What are the three metabolic pathways? And what are there precentages?

A
  1. Phosphagen- 0-30sec = 100%
  2. Glycolytic 30-120sec = 70%
  3. Oxidative 120sec+ = 40%
23
Q

Define Sick, Well and Fit (bpm, mass, bf %)

A 
Sick = 100bpm, 210/120, >30%
Well = 70bpm, 120/70, -22%
Fit = 50bpm, 110/60, <10%
24
Q

Define fitness

A

Work capacity across broad times and modal domains

-constantly changing

25
Q

Faults of the shoulder press

A
  • lose core stabilization, cause back extension
  • lack of full ROM
  • curve the bar around head
  • not fully extending
26
Q

How much more percent can you lift from the shoulder press to the push press?

A

30%

27
Q

What are three things you are looking for when preforming a push press?

A
  • vertical torso
  • speed of dip
  • timing of the press
28
Q

Faults of the push press

A
  • chest drops/ dip forward
  • muted HIPS, no hip flexion, only using knees
  • pause in dip
29
Q

How do you describe the push jerk movement?

A

dip, drive, press under, stand

30
Q

What additional movements are added when progressing from the push press to push jerk?

A
  • hip extension

- receiving position (arms/legs)

31
Q

Faults of the push jerk

A
  • lack of hip extension
  • soft shoulders
  • landing too wide
  • not full ROM
32
Q

Define Technique

A

movements and positions used by an athlete to accomplish the task

33
Q

Define Strength

A

productive application of force

34
Q

How can you improve technique and increase intensity?

A

threshold training

35
Q

Define Virtuosity

A

doing the common uncommonly well

36
Q

How to balance virtuosity? (3)

A
  1. Safety: What is the risk?
  2. Efficacy: Does is improve fitness?
  3. Efficiency: How long?
37
Q

How many strict pulls should you be able to preform before attempting a kipping pull up?

A

3

38
Q

What is Rhabdomyolysis?

A

death of muscle cells which then releases content into the blood stream causing kidney damage

39
Q

Rhabdo is caused by an increase in what?

A

creatine kinase

40
Q

How do you treat Rhabdo?

A

hydrating with lots of fluids

41
Q

T or F Negatives should be used in high volumes for beginners.

A

False. No prolonged eccentric contractions

42
Q

What are some symptoms of Rhabdo?

A
  • nausea
  • vomiting
  • muscle pain
  • abdominal cramping
  • dark red/ coke urine
43
Q

Who are at risk of Rhabdo?

A
  • baseline fitness individuals
  • athletes taking extended time off
  • performing volume/ intensity outside of ‘norm’
44
Q

T or F The least a risk for Rhabdo are individuals that are unconditioned.

A

True

45
Q

T or F Crossfit methodology is free to use.

A

True

46
Q

T or F Crossfit brand is free to use.

A

False, you must become a licensed Crossfit affiliate

47
Q

What terms can you call yourself after completing this course?

A

Crossfit Level 1 Trainer
CF-L1 Trainer
NOT ‘CERTIFIED’ TRAINER

48
Q

What are the points of position in the deadlift?

A
  • neutral spine
  • weight in heels
  • straight bar path
  • constant torso angle
  • active shoulders
49
Q

Faults of the deadlift

A
  • rounded shoulders
  • weight in toes
  • hips are too low
  • pushing knees forward
  • hips shoot up first
  • shoulders shoot up first
  • inactive shoulders/back
50
Q

What are two important things to remember when performing a sumo deadlift high pull?

A

Timing and speed

51
Q

Faults in the sumo deadlift high pull.

A
  • bend elbows too slow
  • loose momentum
  • incorrect bar path
  • not bringing bar back to body
52
Q

Two important things to watch for in the end ball clean.

A

Hip extension

-receiving position

Crossfit Level 1 (1 decks)

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