CROSSFIT LEVEL 2 PREP
COMBINED SET QUESTIONS AND
ANSWERS
Creates midline stabilization - Answer-engagement of abs, internal & external obliques,
and spinal errectors
Deviations from neutral spine - Answer-Flexion, extension
Most risky deviation from neutral/ midline stabilization - Answer-loss of neutral spine
during movement
Core to Extremity movements - Answer-a sequence of muscular contraction beginning
w/ large force producing, low velocity muscles of the core and hips and ends w/ small
force producing, high velocity muscles of the extremities
Muscles more likely of injury - Answer-smaller muscle groups and tendons/ligaments
Balance about the frontal plane - Answer-athletes movements accommodate the object
and may or may not be characterized by straight lines; frontal plane divides athlete into
anterior/posterior halves (bisects athlete at mid foot
Posterior chain engagement - Answer-balance of pressure btw balls of feet and heels;
creates increased power generation, helps keep knees in line w/ toes, promoted midline
stabilization and balance about frontal plane
Sound hip function - Answer-athletes ability to flex & extend hip to maximize
contribution to movement
3 Poor hip functions - Answer-muted hip,
lack of hip extension,
slow hip extension
muted hip - Answer-never closes/flexes; permanently open hip
Active shoulders - Answer-scapular position & stabilization, applying force in direction
opposite the load
, Full ROM about a joint - Answer-allows greater compliment of musculature to be used,
preserves joint health, flexibility and strength
Effective stance/ grip - Answer-hand & foot position during a movement
When to use narrow stance - Answer-DL, presses, & oly lifts
When to use wider stance - Answer-squatting or SDHP
major safety concerns from lack of effective stance/grip or with slow or incomplete hip
extension - Answer-none
4 things when assessing safety & performance/ risk - Answer-athletic capacity,
loading,
positioning,
assigned tasks
Variance - Answer-intended variation of functional movement, loads, rep schemes, and
time durations
methods of scaling - Answer-movement functions, loading paramenters, time frame, rep
volume
Populations in need of scaling - Answer-beginners, intermediate, advanced, injured
athletes
Common programming pitfalls - Answer--lack of regular assessment,
-incorrectly applied variance,
-lack of higher skill development,
-excessive volume,
-thinking CF Games is standard
Examples of variance not applied correctly - Answer--hopper,
-biasing,
-never repeating workouts,
-too much accessory work
3 Components of a class - Answer-warm-up, workout, cool down
General Warm up - Answer-increase core temp and blood flow to muscles
Specific Warm-up - Answer-build and refine proper mechanics, prep mentally &
physically
Heavy days - Answer-necessary, should be programmed once a week or once every 2
cycles
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