Crossfit Level 1 Handbook

Crossfit Level 1 Handbook What is crossfit - Correct Answer Constantly varied functional movements executed at high intensity Constantly varied - Correct Answer General physical preparedness (GPP) What is General Physical Preparedness - Correct Answer Term used to describe the generalised base qualities of an athlete What's the aim of GPP - Correct Answer To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any physical challenge What is functional movement - Correct Answer Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency What is UMRP - Correct Answer Universal motor recruitment patterns Name the CrossFit models - Correct Answer 1 - Ten general physical skills

• - The Hopper
• - Three metabolic pathways
• - Sickness Wellness Fitness Continuum

What are the 10 general physical skills? - Correct Answer 1 - cardio & respiratory endurance

• - stamina
• - strength
• - flexibility
• - power
• - speed
• - coordination
• - agility
• - balance

10 - accuracy Out of the 10 general physical skills which are organic and require training - Correct Answer CVRE Stamina Strength Flexibility Out of the 10 general physical skills which are neurological and requires practice - Correct Answer Agility 1 / 4

Balance Accuracy Coordination Out of the 10 general physical skills which are both organic and neurological and require training an practice - Correct Answer Power Speed What's the aim of the Hopper? - Correct Answer Physical challenge lottery Measurable tasks Quantifiable Balance of skills and drills The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.Name the 3 metabolic pathways? - Correct Answer 1 - Phosphagen

• - glycolytic
• - oxidative

Define Phosphagen Pathway - Correct Answer Typically anaerobic, 100% high power - low time activities 10 seconds or less Typically 100m sprint or shot put

• rep max on deadlift

Type 2b muscle fibres Define glycolytic pathway - Correct Answer Mix of Anaerobic and aerobic No more then 2 mins work Typically 400m sprint 70% power/effort Type 2a muscles fibres Define oxidative pathway - Correct Answer Aerobic Anything over 2 mins work capacity Low intensity efforts 40% Type 1 muscle fibres Marathon runners, triathlons etc.What is the 4th CrossFit model? - Correct Answer Sickness, well, fit continuum model Define the 4th model - Correct Answer Health makers measuring from sickness to fitness Parameters at mainly sickness, wellness and fitness

Health makers measurements such as: 2 / 4

Resting heart rate Blood pressure Deadlift weight Markers should move towards fitness Work capacity across a broad time and modal domains Add third axis being age for health So fitness can be defined as - Correct Answer Work capacity across a broad time and model domains What are the major lifts involved CF? - Correct Answer Deadlift Squat Clean Presses Clean & jerk Snatch Explain the general guide on macronutrients - Correct Answer Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.What are the basic moves in the gymnastic section? - Correct Answer Pull ups Dips Rope climbs Push ups Presses to handstand Pirouettes Flips Splits Holds

• causes of a bad squat? - Correct Answer 1) Weak glute/hamstring. The glutes and

hams are responsible for powerful hip extension, which is the key to the athletic performance universe.2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to ve year odyssey for most athletes.3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion- the worst fault of all. 3 / 4

5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity.Name 7 squat faults? - Correct Answer What are the three movement series? - Correct Answer 1 - Squat

• - Press
• - Deadlift

Name the 9 foundational movements from the 3 movements series: - Correct Answer 1

• Air Squat
• - Front Squat
• - Overhead Squat
• - Press
• - Push Press
• - Push Jerk
• - Deadlift
• - Sumo Deadlift High Pull
• - Medball Clean

Give 5 reasons for the 3 movement series - Correct Answer 1- MLS midline stabilisation 2- AS active shoulders (retraction/elevation of scapula) 3- Posterior Chain Engagement (heels down and balance in frontal chain) 4- ROM range of movement (specific to each exercise) 5- Core to Extremity (stars at centre and radiates out) Explain the The Air Squat sequence? - Correct Answer 1-set up: shoulder-width stance 2-hips descend back and down,

• lumber curve maintained
• knees in line with toes
• hips descend lower then knees
• heels down

3- finish: complete at full hip & knee extension

Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - Correct Answer

Corrections:

• cue the athlete to lift chest.
• have athlete raise their arms as they descend to bottom of the squat
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