Exam (elaborations)
CrossFit Level 1 Cert 2023/2024 already graded A+
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CrossFit Level 1 Cert 2023/2024 already graded A+
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CrossFit Level 1 CertDefine CrossFit - ANSConstantly varied functional movements executed at high intensity.
Purpose of functional movements - ANSMake life better outside of the box
2 areas that describe functional movements - ANSDescriptive and Defining
Descriptive includes - ANSUniversal motor recruitment patterns.
Core to extremity.
Natural.
Essential for independent living.
Safe.
Compound & irreducible
Defining functional movements include - ANSForce = Large loads moved.
Distance
Time
Equation for work - ANSF x D
Equation for Power - ANS(FxD)/T
Ending measurement is ftlbs/min
Another word for Power - ANSIntensity
High intensity gets - ANSResults
Benefits to Constantly Varied movements - ANSPushes personal boundaries
9 foundational movements - ANSAir squat, Front squat, Overhead squat.
Strict press, Push press, push jerk.
Deadline, Sumo high pulls, med ball clean.
2 Common themes for the foundational movements - ANSMidline stabilization.
Posterior chain engagement.
Most important air squat performance points - ANSNeutral spine
Unchanging spinal position from the top to the bottom.
All air squat performance points - ANSNeutral spine
Weight in the heels
, Hips line of action
Full depth
Knees track over toes
Common air squat faults - ANSLoss of neutral spine
Weight forward
Knees bend first
Above 90 deg
Knees in
Front squat performance points - ANSSame as Air squat
Adds front rack and frontal plane.
Loose grip
Common front squat faults - ANSSame as Air squat plus:
Elbows drop
Bar not on the front rack
Overhead squat performance points - ANSSame as Air and front squat
Add frontal plane with active shoulders.
Overhead position.
Common OHS faults - ANSBar too far forward
Bar too far back
Soft shoulders: aka loss of active press
Define fitness - ANSWork capacity across broad time and modal domains.
4 organic physical skills - ANSCardiorespiratory
Stamina
Strength
Felxibility
4 neurological physical skills - ANSCoordination
Accuracy
Ability
Balance
How to improve organic skills - ANSTraining
How to improve neurologic skills - ANSPractice
Organic(training) + Neurological(Practice) leads to improvement in what? - ANSThe last 2
physical skills: Power
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