CROSSFIT LEVEL 1 MOVEMENTS 2024/25 ACTUAL EXAM WITH QUESTIONS AND 100% VERIFIED ANSWERS, Exams of Nursing

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CROSSFIT LEVEL 1 MOVEMENTS 2024/

ACTUAL EXAM WITH

QUESTIONS AND 100%

VERIFIED CORRECT

ANSWERR/GRADED A+

Air Squat points of performance ✔✔Back flat butt back

• Weight in heels
• drop below knees
• Knees track over feet

Air squat fault: not low enough ✔✔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. ✔✔give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. ✔✔Cue "push your knees out" or spread ground apart with feet Use a target on outside of knee Air squat fault: loss of neutral spine. ✔✔correction: lift chest and raise arms Air squat fault: weight on toes or shifting to toes. ✔✔correction: Lifting the toes slightly to exaggerate the weight on heels. Give a tactile cue to push hip back and down

What does the air squat do? ✔✔Raises one's center of mass from a seated to standing position. Air Squat ✔✔Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations ✔✔lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance What are therapies for common faults in the squat? ✔✔Bar holds box squatting (squat on box) Bottom to bottom

Causes of a bad squat ✔✔weak glute/hamstring poor engagement, weak control attempting to squat with quads inflexibility sloppy work, poor focus Air Squat sequence ✔✔setup - shoulder width stance execution - hips descend back and down

• lumbar curve maintained
• knees in line with toes
• hips lower than knees

• heels down Finish - Complete at full hip and knee extension Air squat unchanging elements ✔✔core to extremity frontal plane posterior chain engagement range of motion Burgener warm-up ✔✔Hip width stance arms wide and hook grip on the bar bar at the high hang dip, drive dip, drive, and shrug keeping torso vertical and arm straight dip, drive, and shrug and then elbows pull high dip, drive, and shrug and then pull bar overhead feet move to shoulder width stance overhad squat

move feet to hip width stance; bar at the high hang

dip, drive and pull into bottom of overhead squat; stand snatch Deadlift ✔✔• Look straight ahead

• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels deadlift points of performance ✔✔Lumbar curve maintained
• Weight on heels
• Shoulders slightly in front of bar on setup
• Hips and shoulders rise at same rate
• Bar stays in contact with legs throughout the movement
• At the top the hip is completely open and knees are straight Deadlift fault:

• weight on, or shifting to toes ✔✔correction:
• Fix - Have athlete settle into the heels and pull hips back, maintaining tension in the hamstrings at start of movement, and focus on driving through heels.
• Fix - Check that the bar stays in contact with legs throughout the movement. Deadlift fault:
• bar loses contact with legs. ✔✔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) ✔✔corrections: Cue "lift your chest more aggressively give a tactile cue at the hips and shoulders so they rise in unison Deadlift fault:

• loss of lumbar curve due to flexion of the spine ✔✔correction: Abort current lift and decrease the load to where the lumbar curve can be maintained. At a lower weight, cue the athlete to "lift the chest" and do not relent Deadlift fault: shoulders rise without the hips. Bar travels around knees ✔✔corrections: Cue "push the knees back as your chest rises be sure the athlete is setup correctly and that the hips are not too low. Give aa tactile cue at the hips and shoulders so they rise in unison. Deadlift fault: hips do not move back to initiate the descent ✔✔corrections: Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees. Deadlift fault: shoulders behind bar in set-up ✔✔Corrections:
• raise hips to move the shoulders over, or slightly in front of, the bar. Deadlift fault: hips too high in setup ✔✔correction: lower the hips to move the shoulders over, or slightly in front of, the bar.

Deadlift Sequence ✔✔setup - hip width stance, hands just outside hips, full grip on bar and shoulders slightly in front of bar. Execution - lumbar curve maintained, hips and shoulders rise at the same rate until bar passes the knee, bar moves over the middle of the feet and heels down. Finish - complete a full hip and knee extension front squat points of performance ✔✔Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip Elbows high throughout the movement Front Squat Execution ✔✔1. Weight on heels

2. Lumbar curve
3. Chest up
4. Elbows high, upper arms parallel throughout
5. Butt travels back and down
6. Hip crease below knee

7. Knees track over feet
8. Return to full extension
9. Head Neutral front squat violations ✔✔air squat violations plus, bar not in contact with torso, elbows drop, chest falls forward Front Squat Fault: improper rack position where the bar is not in contact with torso ✔✔correction: ensure the athlete has an open grip and the bar is resting on the fingertips. Cue "elbows high" Manually adjust the rack position Front Squat Fault: elbows drop during squat ✔✔Corrections:

• cue "elbows up" and to lift chest deadlift unchanging elements ✔✔ Front squat unchanging elements ✔✔

overhead squat points of performance ✔✔Active shoulders throughout movement Bar stays overhead, in the frontal plane Overhead squat setup ✔✔shoulder width stance shoulders push up into the bar arms extended wide grip on the bar to perform a pass- through armpits face forward Overhead squat execution ✔✔Hips back and down knees in line with toes lumbar curve maintained hips lower than knees heels down bar moves over the middle of the foot

overhead squat fault: inactive overhead position due to flexed elbows and inactive shoulder ✔✔Correction: Cue "press the bar up" Use a tactile cue to push the elbows straight, shoulders up, and armpits forward. overhead squat fault: bar moves forward of the frontal plane. ✔✔Correction: cue athlete to press the bar up and pull it back over midfoot or slightly behind the frontal plane. Shoulder Press setup ✔✔hip-width stance elbows slightly in front of the bar hands just outside shoulders full grip on the bar bar rests on torso Shoulder press execution ✔✔spine neutral and legs extended heels down bar moves over the middle of the foot shoulders push up into the bar

Shoulder press fault: Overextending the spine with the ribs sticking out. ✔✔Correction: tighten the abdominals by pulling the rib cage down. Have athlete use a slightly wider grip if needed, until flexibility improves. Snatch teaching progression ✔✔1. Deadlift to mid-thigh

2. Deadlift-shrug
3. Muscle snatch
4. Overhead squat
5. hang snatch
6. snatch The snatch fault: lack of hip extension ✔✔Corrections:

• cue "jump higher"
• place your hand at the 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.
• have the athlete perform two snatch deadlift-shrugs for every one snatch.

The snatch fault: Not moving the elbows high and outside or moving the bar around the body. ✔✔Corrections: Using a pvc, use a tactile cue to prevent him or her from swinging the bar out in front. Cue "elbows high and outside" Cue the athlete to brush his or her shirt with the pvc/barbell The snatch fault: shoulders rise without the hips ✔✔corrections: Cue "Push the knees back as your chest rises Be sure the athlete is set up correctly and the hips are not too low. Give a tactile cue at the hips and shoulders to have them lift in unison. The snatch fault: Hips rise without the shoulders. ✔✔corrections: Cue "keep the chest lifted as you straighten your legs Be sure the athlete is set up correctly and the hips are not too high. Give a tactile cue at the hips and shoulders to have them lift in unison What are the 6 unchanging elements? ✔✔1. Active shoulders (AS)

2. Core to extremity (CTE)

3. Frontal Plane (FP)

4. Midline Stabilisation (MS)
5. Posterior chain engagement (PCE)
6. Range of motion (ROM) Compound yet irreducible: ✔✔you cannot break down into individual movement and get the same benefit Work capacity definition ✔✔the ability to perform real physical work as measured by force x distance / time (which is average power). Intensity ✔✔Doing work faster. Power: force multiplied by distance, then divided by time. Active shoulders ✔✔To allow the shoulder to move in the direction the arms are moving, such as shrugging during an overhead press Core to Extremity ✔✔midline stabilization that you maintain while you move. Think about using your hips vs using your arms

posterior chain ✔✔refers to the series of muscles that include the low back, the glutes, the hamstrings, and groin muscles Lower half of your body. frontal plane ✔✔Divides the body into front and back portions. Straight in line Midline stabilization ✔✔Refers to the capacity to maintain neutral spine under load through full range of motion. Create a stable platform. Think core strength. Lock your spine into neutral position by engaging your abs, obliques and erectors. range of motion ✔✔The range through which a joint can be moved What are the 3 major movement modalities ✔✔1. Monostructural Metabolic Conditioning or Cardio (M)

2. Gymnastics or bodyweight (G)
3. weightlifting (W) What is crossfit's first fitness model? ✔✔The 10 General physical skills

What are the 10 general physical skills? ✔✔ 1 - cardio & respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 - power 6 - speed 7 - coordination 8 - agility 9 - balance 10 - accuracy What is crossfit's second fitness model? ✔✔The hopper What is a hopper ✔✔The view that fitness is about performing well at any and every task imaginable. Picture a box loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the box. What is crossfit's third fitness model? ✔✔The Metabolic Pathways

metabolic pathways are ✔✔1. phosphagen or phosphocreatine

2. glycolytic or lactate
3. oxidative or aerobic What is the phosphagen pathway? ✔✔Dominates the highest-powered activities, those that last less than about 10 seconds. What is the glycolytic pathway? ✔✔Dominated moderate-powered activities, those that last up to several minutes. What is the Oxidative pathway? ✔✔Dominates low-powered activities, those that last in excess of several minutes. What is crossfit's fourth fitness model? ✔✔Sickness-Wellness-Fitness Continuum GHD ✔✔Glute-Ham Developer

GHD sit-up ✔✔Hip is free to move (infront of pad) Soft/bent Knee on extension down. Locked knee/explosiveness on pop up GHD back extension ✔✔The pad is adjusted such that it is under the pelvis. Surrender the lumbar curve thereby engaging in trunk flexion and extension. (only time you lose neutral spine) Extension/Flexion in "Shake like Motion" GHD hip extension ✔✔Articulate at hip only, maintaining the distance from xiphold process to Pubic bone. There is no shorting of the trunk. No trunk flexion, just hip extension and flexion while maintaining midline stabilization. The GHD is primarily used to develop the ✔✔musculature of the core (the abdominals, spinal erectors and hip flexors) and the posterior chain (largely the glutes, hamstrings and spinal erectors. What is the primary role of the abdominal ✔✔Midline stabilization, not trunk flexion; to stabilize the torso from overextension What are the primary muscles of the core ✔✔Abdominals

hip flexors hip extendors and erectors Define the identity of flexion and extension about a given joint ✔✔Flexion - Inward movement Extension - Outward movement How are the GHD movements similar dissimilar of the nine foundational movements ✔✔It trains the body to maintain midline stability under different capacities/range of motion What are the benefits of the GHD Foundation Exercises ✔✔Kinetics awareness Body control (flexion/extension Midline Communication "Train under no Load" What are the foundational GHD exercises ✔✔Hip extension Back extension Hip and back extension

hip and back extension ✔✔The pad is adjusted back to the setting used for hip extension. Starting from the bottom, extended in the spine, full flexion in the hip, the pelvis first lifts followed by a wave of contraction from lumbar all the way to the cervical, finishing with a rhomboid pull back at the top. The initial movement comes out of a powerful, dynamic glute- hamstring movement that extends the hip. Then the back extends sequentially along the spine from "south to north" How to scale hip extension ✔✔Scale is a static hold "Superman Hold" / Resist flexion/ show capacity at different height levels How to scale Back extension ✔✔Scale is static hold. Resist flexion/show capacity at different height levels How to scale GHD sit-ups ✔✔Scale is starting at parallel/spotter/different levels GHD points of performance ✔✔Support pad set so the hips are free Butt slightly hanging off legs slightly bent (hip flexors used) one hand or both touch the ground

shoulder below hip in full range of motion abdominals remain braced complete when both hands touch the foot pad The psoas comes off the ✔✔femur, runs through the pelvis (without attachment) and attaches to the lumbar spine rectus femoris ✔✔extends knee and flexes thigh at hip What does the rectus femoris do? ✔✔hip flexion, knee extension The rectus femoris attaches to what? ✔✔The pelvis What are the two sit-ups ✔✔GHD and AbMat The muscle up combines what two movements ✔✔pull-up and the dip Muscle up common faults ✔✔losing false grip

keeping the body too vertical in the pull so that the rings will not be in a position for an efficient transition. letting the elbows flare during the pull or transition not pulling the rings low enough before beginning the transition world's fastest lift ✔✔The snatch Snatch set-up ✔✔Hip width stance hands wide enough that bar rests in crease of hips when knees and hips are extended hook grip on the bar shoulders slightly in front of the bar eyes on the horizon Snatch execution ✔✔Lumbar curve maintained hips and shoulders rise at the same rate hips then extend rapidly heels down until hips and knees extend shoulders shrug, followed by a pull under with the arms