What is crossfit - correct answer Constantly varied functional movements executed at high intensity
Constantly varied - correct answer General physical
... [Show More] 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
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - correct answer 1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - 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
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
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - correct answer Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 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:
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
5 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.
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
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - correct answer 1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - 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
Air squat fault: weight in, or shifting, to toes - correct answer Corrections:
- exaggerate weight in the heels by floating the toes slightly throughout the entire movement
- give a tactile cue to push the hips back and down
Air squat fault: not low enough - correct answer Corrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. - correct answer Corrections:
- give a tactile cue to push the hips back and down
- block the knees' forward travel with the hand at the initial portion of the descent.
Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - correct answer Corrections:
- cue "push your knees out" spread the ground apart with your feet.
- use a target on the outside of the knee for the athlete to reach.
Air squat fault: multiple-fault squat -
Inability to:
- maintain lumber curve,
- keep weight on the heels,
- keep the knees tracking in line with feet,
- and get to depth all at the same time - correct answer Corrections:
'Squat therapy'
Set the athlete facing the wall or rack
Put a target for squat depth
Set them in proper stance, with heel to the target
Chest close to wall/bar
Have them squat to the target slowly, maintaining control an weight in the heels.
Air squat fault: immature squat -
- lumber curve is maintained
- full depth is reached
- heels are in contact with the ground but...
The athlete has to cantilever forward excessively onto the quads to maintain balance - correct answer Corrections:
'Squat therapy'
Explain the Front Squat sequence? - correct answer 1- Set Up:
- shoulder width stance
- hands just outside of shoulders
- loose, finger trip grip on the bar
- elbows high (upper arm parallel to the ground)
2- Execution:
- hips descend back and down
- lumber curve maintained
- knees in line with toes
- hips descend lower than knees
- heels down
3- finish:
- complete at full hip and knee extension
Front Squat Fault: elbows drop during squat - correct answer Corrections:
- cue "elbows up" and to lift chest
Explain the overhead Squat sequence? - correct answer 1- set up:
- stance shoulder wide
- wide grip on the bar (enough spacing to perform a pass-through).
- shoulders push up into the bar
Armpits face forward
2- execution:
- hips descend back and down
- knees in line with toes
- lumber curve maintained
- hips descend lower than knees
- heels down
- bar moves over the middle of the foot
3- finish:
- complete a full hip and knee extension
Front Squat Fault: improper rack position where the bar is not in contact with torso - correct answer Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
- manually adjust the rack position
Explain the Shoulder Press sequence? - correct answer 1- Set Up:
- hip. Width stance
- elbows slightly in front of the bar
- hands just outside the shoulders
- full grip on the bar
2- execution:
- bar moves over the middle of the foot
- torso and legs static
- heels down
- shoulders push up into bar
3- finish:
- complete at full arm extension
Shoulder press fault:
- leaning back with the ribs sticking out - correct answer Corrections:
- have the athlete tighten the abdominal by pulling the rib cage down (check the overhead position again)
Shoulder press fault:
- bar finishes forward of frontal plane - correct answer Corrections:
- press up and pull back on the bar as it travels to overhead
Shoulder press fault:
- bar arcs out around the face in an improper bar path - correct answer Corrections:
- pull head back out of the way of the bar.
- check that elbows are not too low in the set-up.
- block the forward travel of the object (e.g. With another PVC)
Shoulder press fault:
- shoulder are not active or bent elbows - correct answer Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up
Explain the push press sequence? - correct answer 1- set up:
- hip-with stance
- elbows slightly in front of bar
- hands just outside of shoulders
- full grip on the bar
- bar rests on torso
2- execution:
- torso dips straight down
- hips an legs extend then press
- heels down until hips and legs extend
- bar moves over middle of foot
3- finish:
- complete at full hip, knee and arm extension
Push press fault:
Forward inclination of the chest - correct answer Corrections:
- have the athlete hold in the dip position and then manually adjust them to an upright torso.
- cue a shallower dip
- cue knees forward
- stand in front of the athlete to prevent the chest from coming forward.
Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in contact with the target.
Push press fault:
- muted hips - correct answer Corrections:
- use a tactile cue to help the athlete create flexion of the hip in the dip.
- cue "push the hips back slightly".
Push press fault:
- pressing early: press begins before the hip extends. - correct answer Corrections:
- take the athlete back in the 'teaching progression' performing two dip-drives before adding the press.
Use a tactile cue instructing the athlete to hit the hand before pressing.
Explain the 4 step push press 'teaching progression' - correct answer 1- set up: dip and hold.
2- dip-drive, slow.
3- dip-drive, fast.
4- full push press
Explain the push jerk sequence? - correct answer 1- set up:
- hip width stance
- elbows slightly forward
- Hands outside the shoulders
- full grip on the bar
2- execution:
- torso dips
- heels stay down until hips and legs extend.
- hips and legs extend rapidly then press under
- receive the bar in a partial overhead squat
- bar moves over middle of the foot
3- finish:
- complete at full hip, knee and arm extension
Push jerk fault:
- lack of full hip extension - correct answer - cue jump higher
- place your hand at top of the athletes head when fully standing
keep it at that height and then ask the athlete to hit your hand during the drive.
- take the athlete back to steps 1-3 of the teaching progression and focus on the hip extension element. - correct answer
Push jerk fault:
- poor active overhead position (particularly when receiving the bar) - correct answer Corrections:
- cue the athlete to press up on the bar while in the receiving position.
Push jerk fault:
- lowering the bar before standing all the way up. - correct answer Corrections:
- cue the athlete to keep the bar overhead until the legs are straight.
- use a tactile cue instructing the athlete to hit the hand before lowering the bar.
Push jerk fault:
- landing to wide - correct answer Corrections:
- exaggerate the correction and cue the athlete to do the movement without the feet moving.
- "block" the feet with tape or chalk on the floor so they cannot go too wide.
The 4 step push jerk teaching progression? - correct answer Step 1:
- jump and land with hands at sides. Stick the landing before standing.
Step 2:
- jump and land with hands at shoulders throughout the move. Stick the landing before standing.
Step 3:
- jump with hands at shoulders and extent them overhead after the hips opens and just before landing. Stick the landing before standing with arms overhead.
Step 4:
- with the dowel/PVC in hands, compete the full push jerk.
Explain the deadlift sequence? - correct answer 1- set up:
- hip width stance
- hands just outside of hips
- full grip on the bar
- shoulders slightly in front of bar.
2- execution:
- lumber curve maintained
- hips and shoulders rise at the same rate until the bar passes the knee.
- bar moves over the middle of the feet.
- heels down
3 - finish:
- complete at full hip and knee extension.
Deadlift fault:
- loss of lumber curve by flexing the spine. - correct answer Corrections:
- abort current lift and decrease the load to where the lumbar curve can be maintained.
- at a lower weight, cue to the athlete to " lift the chest" and do not relent.
Deadlift fault:
- weight on, or shifting to toes - correct answer Corrections:
- have athlete settle into the heels and pull hips back. Have them focus on driving through heels.
Deadlift fault:
- shoulders behind bar on set-up? - correct answer Corrections:
- raise hips to move the shoulders over, or slightly in front of, the bar.
Deadlift fault:
- bar collides with knees on the descent. - correct answer Corrections:
- cue the athlete to initiate the return by pushing the hips back and delaying the knee bend.
Deadlift fault:
- bar loses contact with legs. - correct answer Corrections:
- cue "pull the bar in to your legs the whole time".
- use a tactile cue to help engage the upper back.
Deadlift fault:
- hips rise before the chest (stiff-legged deadlift) - correct answer Corrections:
- cue "lift your chest more aggressively".
- give a tactile cue at their hips and shoulders to have them lift in unison.
Deadlift fault:
- shoulder rise without the hips. Bar travels around the knees instead of straight up. - correct answer Corrections:
- cue "push the knees back as your chest rises".
- be sure the athlete is set up correctly and that the hips are not too low.
- give a tactile cue at their hips and shoulders to have them lift in unison.
Explain the Sumo deadlift high pull sequence? - correct answer 1-set up:
- slightly wider than shoulder-width stance.
- hands inside legs with full grip on the bar.
- knees in line with toes.
- shoulders slightly in front of the bar at set-up.
2- execution:
- lumber curve maintained.
- hips and shoulders rise at the same rate until the bar passes the knee.
- hips then extend rapidly.
- Heels down until hips and legs extend.
- Shoulders then shrug, followed by a pull of the arms.
- Elbows move high and outside.
- bar moves over the middle of the foot.
3- finish:
- complete at full hip and knee extension with the bar pulled under the chin.
Sumo DL high pull fault:
- pulling early: the hips are not completely open before the shrug or arms bend. - correct answer Corrections:
- take the athlete back to teaching progressions to work the deadlift-shrug at a speed where the timing is correct. Once the deadlift-shrug is correct at speed, try two deadlift-shrugs for every one full sumo deadlift high pull.
- use a tactile cue instructing the athlete to hit the hands before pulling with arms.
Sumo DL high pull fault: [Show Less]