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Flashcards in Crossfit L1 Deck (30)
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1

Crossfit

Constantly varied functional movements at high intensity

2

6 steps to functional movements

Natural
Universal motor recruitment patterns
Essential
Safe
Compound yet irreducible
Core to extremity movement pattern

3

Functional movement key point

The ability to move large load long distance quickly

4

Intensity

Power

5

What are things you can vary ?

Load
Reps
Movements
Time

6

Common themes of the 9 foundational movements

Midline stabilization
Posterior chain engagement
Full Rom
Core to extremity
Active shoulders

7

Points of performance ensure what

Orthopedic safety
Functionality
Efficiency

8

Air squat

Neutral spine
Weight in heels
Squat below parallel
Line of action
Knees track toes

9

Front squat

Frontal plane
Elbows toward sky
Neutral spine

10

Overhead squat

Overhead position
Active shoulders

11

Fitness

Work capacity across broad time and modal domains

12

Health

Work capacity across broad time and modal domains throughout life

13

4 ways to define fitness

1. 10 general skills
2.hopper
3.metoboloc pathways
4. Sickness-wellness-fitness

14

10 general physical skills

Cardio respiratory endurance
Stamina
Strength
Flexibility
Speed
Power
Coordination
Accuracy
Agility
Balance

Balance across physiological adaptations

15

Organic (training )

Cardio respiratory
Stamina
Strength
Flexibility

16

Training and practice

Speed
Power

17

Neurological (practice)

Coordination
Accuracy
Agility
Balance

18

Hopper model

Balance of skills and drills

19

Metoboloc pathways

Balance of bioenergetics

20

Sickness-wellness-fitness

Balance of lifestyle

21

Press

Neutral spine
Straight bar path
Full rom
Active shoulders
Weight on heels

22

Push press

Adds 30%
Positioning of torso
Timing of press
Speed and drive

23

Push jerk

30% increase
Hip extension/function
Recovering position

24

Technique

The movements or positions used to accomplish the task

We know technique is better when we get more work accomplished with less energy expenditure

25

Strength

Productive application of force

26

Virtuosity

Doing the common uncommonly well

27

In a workout program what three things are important

Safety
Efficacy
Efficiency

28

To Achieve safety efficacy efficiency what three steps can you take

Mechanics
Consistency
Intensity

29

What can we call ourselves after passing the test

Crossfit level 1 certificate holder

Crossfit level 1 trainer

30

RhabdomYolysis

Breakdown of muscle tissue and release the muscle cells content into the blood steam

Can damage kidneys