Crossfit Level 1 - The GLUTE-HAM DEVELOPER (GHD) (MOVEMENT)

Question 1

What is the definition of core strength?

Answer 1

Midline stabilization.

Question 2

What is MIDLINE STABILIZATION?

Answer 2

The ability to maintain rigidity, stability, and lack of deflection about that line.

Question 3

What do we use the GHD for?

Answer 3

To heighten awarments and develop capacity for midline stabilization.

Question 4

What is the first thing that should be developed with a client in learning the GHD?

Answer 4

A simple HIP EXTENSION.

Question 5

with HIP EXTENSION, where do we want the clients femur and why?

Answer 5

We want the clients femur on the pad and the pelvis free. If the pelvis is traped, the athlete will not be able to hold lumbar curve.

Question 6

The hip extension is _________________ in the trunk and __________________ in the hips.

Answer 6

static; dynamic

Question 7

What would be considered competence in the HIP EXTENSION, to move on to the back extension?

Answer 7

25-30 consecutive reps

Question 8

In the BACK EXTENSION, the pad is where?

Answer 8

Under the pelvis.

Question 9

What are the 4 movements of the GHD?

Answer 9

1. hip extension
2. back extension
3. hip and back extension
4. situp

Question 10

What is the adjunct movment to the GHD situp?

Answer 10

Ab-mat situp.

Question 11

In the AB MAT Situp, what is taken completely out of the equation?

Answer 11

Hip flexors.

Question 12

The AB MAT situp is _________ in the trunk and __________ in the hip.

Answer 12

dynamic; static

Question 13

The GHD requires no _________ flexion.

Answer 13

trunk.

Question 14

For the set up of the GHD, the pad is set so what is free?

Answer 14

The pad is set so the pelvis is free.

Question 15

Before having an athelete do a GHD situp, you should ensure they have the capacity for what movement?

Answer 15

• hip extension
• back extension
• hip and back extension