What is crossfit - ANSWER-Constantly varied functional movements executed at high intensity
Constantly varied - ANSWER-General physical preparedness
... [Show More] (GPP)
What is General Physical Preparedness - ANSWER-Term used to describe the generalised base qualities of an athlete
What's the aim of GPP - 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 - ANSWER-Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - ANSWER-Universal motor recruitment patterns
Name the CrossFit models - 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? - 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 - ANSWER-CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice - ANSWER-Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an practice - ANSWER-Power
Speed
What's the aim of the Hopper? - 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? - ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - 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 - 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 - 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? - ANSWER-Sickness, well, fit continuum model
Define the 4th model - 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 - ANSWER-Work capacity across a broad time and model domains
What are the major lifts involved CF? - ANSWER-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - 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? - ANSWER-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - 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? - ANSWER-
What are the three movement series? - ANSWER-1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - 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 - 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? - 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? - 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 - 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 - 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. - 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. - 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 - 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 - ANSWER-Corrections:
'Squat therapy'
Explain the Front Squat sequence? - 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 - ANSWER-Corrections:
- cue "elbows up" and to lift chest
Explain the overhead Squat sequence? - 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 - ANSWER-Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
- manually adjust the rack position
Explain the Shoulder Press sequence? - 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 - 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 - 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 - 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 - ANSWER-Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up
Explain the push press sequence? - 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 - 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 - 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. - 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' - ANSWER-1- set up: dip and hold.
2- dip-drive, slow.
3- dip-drive, fast.
4- full push press
Explain the push jerk sequence? - 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 - 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. - ANSWER-
Push jerk fault:
- poor active overhead position (particularly when receiving the bar) - 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. - 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 - 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? - 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? - 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. - 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 - 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? - 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. - 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. - 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) - 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. - 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? - 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. [Show Less]