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What are the 9 Foundational Movements of CrossFit? - CORRECT ANSWER -1. Air Squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Deadlift
- Sumo Deadlift High Pull
- Med Ball Clean
What are the 8 Common Movement Themes for Functional Movement? - CORRECT ANSWER -1. Midline stabilisation
- Core to extremity movement
- Balance about the frontal plane
- Posterior-chain engagement
- Sound hip function
- Active Shoulders
- Full range of motion around a joint
- Effective stance and/or grip
Define Midline Stabilisation - CORRECT ANSWER -- athletes capacity to prevent movement from their neutral spinal position.
- determines whether athlete can maintain natural S-curve of the spine to the pelvis when dynamic and/or loaded.
How do you stabilise the spine? - CORRECT ANSWER -- Engage abdominals, internal and external oblique muscles and spinal erectors.
- Together they create a belt of musculature around the vertebrae.
What is the hierarchy of spinal positioning in order of increasing risk of injury? - CORRECT ANSWER - Safest: Midline stabilisation in a neutral position.
More Risky: Non neutral spine in static position.
Most Risky: Loss of neutral spine during movement, specifically when starting in neutral and moving to significant spinal flexion.
Define Core-To-Extremity Movement - CORRECT ANSWER -- when an athlete fluidly transmits power from one area of the body to another.
An example of when Core-to-Extremity violations occur - CORRECT ANSWER -When there is incorrect timing.
Example: Arms move before the hips and legs have extended.
Define Balance About the Frontal Plane - CORRECT ANSWER -- it is the plane about which one is balanced and divides athlete into anterior and posterior halves and bisects the athlete at midfoot.
Define Posterior-Chain Engagement - CORRECT ANSWER -- Posterior chain is the hamstrings, gluteal muscles and spinal erectors.
- 'Engagement' means the musculature contributes to the movement.
Define Sound Hip Function - CORRECT ANSWER -The athletes ability to flex and extend the hip to maximise its contribution to a movement.
Why is powerful and complete hip extension necessary for elite athletic capacity? - CORRECT ANSWER -
- It applies the most force on the object.
- It creates the most elevation on the object, giving the athlete the most time to accommodate or receive it.
- Positioning
- Speed of execution.
Decreased performance and increased injury are usually caused by: - CORRECT ANSWER -- when the athlete moves further from sound position OR
- as loads increase relative to the athletes maximum.
- CORRECT ANSWER -
