Crossfit Level 1 Flashcards
What is CrossFit?
constantly varied, functional movements at a high intensity
What does constantly varied mean?
broad, general, inclusive
What are functional movements? (6)
- natural
- universal motor recruitment patterns
- essential
- SAFE
- compound yet irreducible (whole body)
- core to extremity (higher velocity at core)
T or F It is more risky if you don’t perform functional movements daily.
True
Defining characteristics of functional movements.
Large loads (f) Long Distance (d) Quickly (t)
Formula for average power
Average power = (force x distance)/ time
Intensity equals what?
power, your only intense as your power output
What factors in training will get you where you want to be?
intensity
What does ‘relative intensity’ refer too?
an indiduals psychological and physiological
What are the 9 functional movements?
- air squat
- front squat
- overhead squat
- shoulder press
- push press
- push jerk
- deadlift
- sumo-deadlift
- med-ball clean
What are common themes in the 9 functional movemets?
- midline stabilization
- posterior chain engagement
- core -to- extremity
- range of motion
- active shoulders
Faults of the air squat
- loss of neutral spine
- loss of posterior chain engagement
- knees forward first
- not low enough
- loss of flute engagement knees tracking in
What themes are added to the front squat?
- frontal plane (straight forward, constant)
- rack position (loose finger grip)
What is an additional fault for the front squat?
elbow dropping
What theme is added to the overhead squat?
overhead position
Faults of the overhead squat
- bar coming forward (no longer in coming frontal plane)
- inactive shoulders/ bent elbows
What is fitness? (4 key componets)
- 10 General physical skills
- Hopper model
- Metabolic pathways
- Fitness, Wellness, Sickness
What are the 10 general physical skills?
strength, balance, coordination, stamina, speed, power, flexibility, accuracy, agility, cardio respiratory endurance
What are the organic physical skills? And where does it come from?
-strength
-flexibility
-cardio resp. end.
-stamina
Comes from training
What are the neurological physical skills? And where does it come from?
-coordination
-balance
-accuracy
-agility
Comes from practice
What is the hopper model?
- improving what you are not good at
- being a general specialist not just a specialist
What are the three metabolic pathways? And what are there precentages?
- Phosphagen- 0-30sec = 100%
- Glycolytic 30-120sec = 70%
- Oxidative 120sec+ = 40%
Define Sick, Well and Fit (bpm, mass, bf %)
Sick = 100bpm, 210/120, >30% Well = 70bpm, 120/70, -22% Fit = 50bpm, 110/60, <10%
Define fitness
Work capacity across broad times and modal domains
-constantly changing
Faults of the shoulder press
- lose core stabilization, cause back extension
- lack of full ROM
- curve the bar around head
- not fully extending
How much more percent can you lift from the shoulder press to the push press?
30%
What are three things you are looking for when preforming a push press?
- vertical torso
- speed of dip
- timing of the press
Faults of the push press
- chest drops/ dip forward
- muted HIPS, no hip flexion, only using knees
- pause in dip
How do you describe the push jerk movement?
dip, drive, press under, stand
What additional movements are added when progressing from the push press to push jerk?
- hip extension
- receiving position (arms/legs)
Faults of the push jerk
- lack of hip extension
- soft shoulders
- landing too wide
- not full ROM
Define Technique
movements and positions used by an athlete to accomplish the task
Define Strength
productive application of force
How can you improve technique and increase intensity?
threshold training
Define Virtuosity
doing the common uncommonly well
How to balance virtuosity? (3)
- Safety: What is the risk?
- Efficacy: Does is improve fitness?
- Efficiency: How long?
How many strict pulls should you be able to preform before attempting a kipping pull up?
3
What is Rhabdomyolysis?
death of muscle cells which then releases content into the blood stream causing kidney damage
Rhabdo is caused by an increase in what?
creatine kinase
How do you treat Rhabdo?
hydrating with lots of fluids
T or F Negatives should be used in high volumes for beginners.
False. No prolonged eccentric contractions
What are some symptoms of Rhabdo?
- nausea
- vomiting
- muscle pain
- abdominal cramping
- dark red/ coke urine
Who are at risk of Rhabdo?
- baseline fitness individuals
- athletes taking extended time off
- performing volume/ intensity outside of ‘norm’
T or F The least a risk for Rhabdo are individuals that are unconditioned.
True
T or F Crossfit methodology is free to use.
True
T or F Crossfit brand is free to use.
False, you must become a licensed Crossfit affiliate
What terms can you call yourself after completing this course?
Crossfit Level 1 Trainer
CF-L1 Trainer
NOT ‘CERTIFIED’ TRAINER
What are the points of position in the deadlift?
- neutral spine
- weight in heels
- straight bar path
- constant torso angle
- active shoulders
Faults of the deadlift
- rounded shoulders
- weight in toes
- hips are too low
- pushing knees forward
- hips shoot up first
- shoulders shoot up first
- inactive shoulders/back
What are two important things to remember when performing a sumo deadlift high pull?
Timing and speed
Faults in the sumo deadlift high pull.
- bend elbows too slow
- loose momentum
- incorrect bar path
- not bringing bar back to body
Two important things to watch for in the end ball clean.
Hip extension
-receiving position
