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Crossfit Level 1 Trainer Test
Define CrossFit constantly varied functional movement executed at high intensity. Characteristics of Functional Movements:
- Natural
- UMRP: Universal motor recruitment pattern. (found everywhere)
- Essential: for quality of life, living independently, to do everyday things.
- Safe
- Compound yet irreducible (mutiple joints)
- Core to extremity. Brainpower Read More Define and Calculate Work: The ability to perform real physical work as measured by; force x distance Define and Calculate Power: The time rate of doing work; intensity; force x distance./time Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time Intensity Power; is the independent variable most commonly associated with maximizing the rate or return. The greater/higher the intensity the better the results. Most important characteristic of functional movements Their capacity to move large loads over a long distances, quickly. Crossfit Methodology Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based" Constantly Varied: Exsposure to a program that is broad general and inclusive. Factors to vary:
- loads
- distance
- time 4 equipment. Being prepared for the unknown and unknowable. What is GPP and it's definition: General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you for the unknown. Failing at the margins of your experience relating to variance in CF Constant variance prepares you at your margins of experience to prevent failure at margins of experience Specialization vs CrossFit Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all activities. Crossfit definition of fitness and health and their relationship Fitness is work capacity across broad time and modal domains. and health is work capacity across broad time and modal.domains throughout your life. What are Crossfits Four -4- Models for evaluating and guiding fitness:
- The 10 General Physical Skills
- The Hopper
- The Metabolic Pathways
- Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness. Define The 10 Physical Skills You are as fit as you are competent in each of these 10 Skills:
- Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
- Stamina (process, deliver, store and utilize energy)
- Strength (muscular unit, apply force)
- Flexibility (maximize ROM of a joint)
- Power(applying maximum force in minimum time)
- Speed (minimize time cycle of a repeated movement)
- Coordination (combine several patterns into a singular movement)
- Agility (minimizing transition time)
- Balance (control the body center of gravity)
- Accuracy ( controlling movement in any direction at anytime) The Hopper Is loaded with as many skills and drills from many different sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations. Metabolic Pathways 3 Metabolic ways to provide energy to the body
- Phosphagen (quick)-- Anerobic(atp wothou oxygen)
- Glycolytic (quick but not fast)-- Anerobix
- Oxidative (long time)--aerobic(arp with oxygen) Sickness and Wellness The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the right side is fit. if all your numbers are on the right if you if you do get sick you have a better chance of getting well sooner. Which 10 Physical Skills improve by training (4), practice (4) and both (2)?
- Endurance
- Stamina
Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance Define Technique the movements or positions used to accomplish a task. How does technique affect work accomplished and energy expended: Technique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent. How does technique confers safety, efficacy and efficiency? safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. Explain the relationship of coordination, accuracy, agility, and balance to practice & technique these are the 4 physical skills that with practice you get better at and the do a nuerological change(caba) Explain the relationship of technique to optimizing results: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics Differentiate traditional definitions of strength from CrossFit's definition of strength traditional is around the muscular contractile force but in CF what matters is the productive application of force. Explain how technique is necessary to be strong/powerful Precision of movement increases strength Define threshold training and threshold speed: To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics. Explain how to use threshold training as a tool while maxing speed: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity. Know how to apply threshold training within a workout: If every rep has perfect technique, the athlete is not at their training threshold; increase intensity. if the technique is bordering injury, the athlete is past their training threshold; decrease intensity. if the athlete demonstrates approximately 85% proper technique, they are at the proper training threshold. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client: These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others. Articulate mechanics as a crossfit charter:
Mechanics refers to technique—your ability to move properly. Insisting on correct mechanics, then gradually increase load and volume, not only does this decrease risk for injury but it also sets athletes up for greater success. Articulate Consistency as a charter: Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary. Articulate intensity as a charter: Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Slow and gradual increase in intensity , after consistency of good mechanics, acclimates the body to perform at higher intensity and higher level of exercise. Define and differentiate safety, efficiency, and efficacy in relation to evaluating a fitness program and applying to clients: Safety - what are the risks involved Efficacy - what am I going to get out of it Efficiency - how long is it going to take Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy). Articulate the importance of diet for fitness health: Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness. Identify and give examples of the 3 macronutrients: protein - meat, eggs 30% carbs - veggies, fruit 40% fat - nuts, butter 30% Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon Protein mobilizes glucagon carbs store insulin fats neutralize the equation by slowing down the absorption of food. Define the role of the hormones: insulin and glucagon, for blood sugar control. Insulin is a storage hormone and reduces blood sugar, glucagon is a mobilization hormone that increases blood sugar. Highly refined and processed carbohydrates effect our health in what way? Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes. Define Hyperinsulinism: A medical condition caused by insulin resistance. The dangers of chronically elevated insulin levels? When the body can no longer regulate sugar into the blood stream as insulin no longer works.
abs erectors hip flexors Define flexion and extension about a given joint: Flexion- decrease angle of joint Extension- increase angle of joint Foundational GHD exercises and how to perform them: Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk. Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk. Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse back up; dynamic hip & trunk GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors Describe a progression for the GHD sit up: Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed Describe how to scale the foundational GHD exercise to any athlete: initialy just hold in superman position. Then lower few inches until comfortable and slowly increase ROM. The goal of Crossfit programming: To increase fitness & GPP by blending structure and flexibility. Define and give examples of the 3 major movement modalities: M = metabolic conditioning or "cardio" to build stamina; run, bike, swim,row, jump rope G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch Define and give examples of common workout formats:(scheme's and prioritoes) schemes- -single modality; rest is long and deliberate, focus is on improvement of the element not total metabolic effect -couplet modality; task is priority, elements are moderate to high intensity and work-rest management is critical. -triplet modality; time priority, challenge is repeating cycles not difficulty of individual elements. priority - task or time based How to measure an increase in power workouts:
an increase in power is measured by reducing the time to complete the task. time priority - AMRAP- moderate/high intensity; work/rest interval management is critical; an increase in power is measured by an increase in cycles. Identify the scope of movements used in programming;(functional movements)
- mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans Identify the factors that can be varied (most important), and how to variance to workouts: Variance in programming movements, load, and time are the most important. Variance can also be achieved by modifying rest, intensity, reps, duration, and rounds. Changing of modalities or workout structure applies variation to exercise programming. Understanding movement functions and redundancy-demonstrate- as the number of elements increases from one to two to three, the workout's effect is due less to the individual element selected and more to the effect of repeated efforts. Understanding the goal of scaling and how to scale workouts for all populations: CrossFit workouts are always scalable; by intensity, load, and/or exercise substitution. DIANE Original For time: Deadlift 225lbs - Handstand pushups 21-15-9 reps Modified For time: Deadlift 50lbs - Dumbbell shoulder press 10lbs 21-15-9 reps The purpose of rest day and when they should be programmed: With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off. Identify how one assess an effective program: By recording benchmark workouts an overall power output can be proven to increase. Can you call yourself "certified" with the CF-L1 Certificate? No, that is for Level Three Coaches and above. Define rhabdomyolis and it's most causes and common symptoms: Rhabdomyolysis is a medical condition that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. Common causes are high intensity exercise, victims of crushing accidents / electrocutions, severe bee sting allergies, and massive infections. Mygloben is a marker and does damage. Also creatine kinase is elevated.
- Lumbar curve maintained
- Knees in line with toes
- Below parallel
- Heels down
- Finish by standing; full hip and knee extension. Faults and Correction for Air squat:
- Flexion lumbar spine(rounded back)-- Cue to lift chest; athlete should raise the arms as they squat
- Weight on toes-- Cue to lift toes and push hips back and down 3.Not going below parallel-- Cue lower and place a target for the athlete to hit
- knees travel forward--cue to push hips back and down; stop the knees from going forward.
- Knees caving in--Cue to push knees out and spread the floor. What is squat therapy: When there is mutiple faults in the squat, athlete faces a wall or bar and squat maintaining all points of Performance. Points of Performance for Front Squat:
- Shoulder with stance.
- Loose fingertip grip on the bar
- Hands just outside shoulders.
- Elbows high and parallel to the ground.
- Hips back and down.
- Lumbat curve maintained
- Knees and toes same direction
- Below parallel. Heels down
- Finish with standing up, hip and knee extension. Faults of the front squat and corrections:
- Improoer rack position( not touching the torso, TJ)- Open grip(2 finger), elbows high, manually adjust.
- Elbows drop-cue elbows up and lift chest Points of performance for OHS
- Shoulder width stance.
- Shoulders push up into the bar.
- Arms extended.
- Wide grip on the bar (passthru)
- Armpits face forward(like bending the bar)
- Hips decend back and down.
- Knees and toes in line
- Below parallel
- Heels down.
- Bar moves over the middle of the foot.
- Stand straight to finish. Faults for OHS
- Arms are bent(flexed-inactive shoulders)- Cue athlete to press up, push elbow straight and arm pits forward.
- Bar is forward in frontal plane- Cue to press bar up and pull back behind the frontal plane.. Points of performance for Shoulder Press.
- Hips width stance.
- Front rack position(elbows do not have to be parallel)
- Hands just outside the shoulder.
- Full grip on the bar.
- Elbows in front of bar
- Spine nuetral and legs extended.
- Heels down.
- Bar moves over middle of the foot
- Shoulders push up into bar.
- Completed when standing and arms overhead. Common faults for shoulder press:
- Ribs stuck out( over extending spine)-cue to tighten core(abs), wide grip.
- Bar finishes in front plane-- cuet o press up on bar and then gently push bar back to correct position.
- Elbows bent-- Cue to press and lock out the elbows, pick shoulder ups.
- Bar goes our around the face--Cue to pull the head back, check elbows are not too low, block forward travel with PVC pipe. Points of Performance for Push Presh:
- Hip width stance.
- Elbows slightly in front of the bar.
- Hands just outside shoulders.
- Full grip on the bar.
- Bar rest on torso
- Torso remains verticle, hips and knees flex in the dip.
- Hips and legs extend then arms.
- Heels remain down until hips and knees extend.
- Bar moves over middle of foot.
- completed when hips, knees and arms extended. Steps in Push Press teaching progression:
- Dip and Hold
- Dip drive slow
- Dip drive fast
- Full push press Faults and Cues for Push Press
- Chest comes forward.-Cue to hold the dip and adjust to upright position, shorter dip, knees forward, stand in front and dip therapy (pvc pipe)
- Muted hips-- Cue to push hips back slightly
- Pressing before hips extends-- Do teaching progression (2 dip drives before press)-- cue athlete to only press when head hits target(hand) Push Jerk points of performance:
- Hip width stance
- Elbows slightly in front of bar
- Hands just outside shoulder
