CF-L1

Question 1

What is the aim of crossfit?

Answer 1

To forge a broad, general, and inclusive fitness. Our specialty is not specializing.

CrossFit’s objective is to provide a broad-based fitness that provides maximal competency in all adaptive capacities

Question 2

What is the definition of CrossFit?

Answer 2

Constantly varied, high-intensity functional movement.

Question 3

What is functional movement

Answer 3

universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound (multi-joint). Natural, effective, and efficient locomotors of body and external objects.

Question 4

What qualifies functional movements for the production of high power?

Answer 4

Load, distance, speed

Question 5

How is intensity defined

Answer 5

Power, it’s the independent variable most commonly associated with maximizing the rate of return of favorable adaption to exercise

Question 6

How is intensity defined

Answer 6

Power, it’s the independent variable most commonly associated with maximizing the rate of return of favorable adaption to exercise

Question 7

What is the holy grail of performance improvement

Answer 7

increased work capacity

Question 8

what are the 10 fitness domains/physical adaptations

Answer 8

cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance,
and accuracy.

This model evaluates our efforts against a full range of general physical adaptations

Question 9

What is CrossFits definition of an athlete?

Answer 9

“a person who is trained or skilled in strength, power, balance and
agility, flexibility, and endurance.”

CrossFit holds “fitness,” “health,” and “athleticism” as strongly overlapping constructs. For most purposes, they can be seen as equivalents.

Question 10

What is a fringe athlete

Answer 10

An athlete whose fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges.

Question 11

Describe aerobic activity

Answer 11

Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Examples of aerobic activity include running on the treadmill for 20 minutes, swimming a mile, and watching TV

It warrants mention that in any activity all three energy systems are utilized
though one may dominate.

Question 12

Describe anaerobic activity

Answer 12

Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen. Properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle
wasting consistent with high-volume aerobic exercise! These activities are of less than two minutes in duration and involve moderate to high-power output or intensity. Examples of anaerobic activity include running a 100-meter sprint, squatting, and doing pull-ups.

It warrants mention that in any activity all three energy systems are utilized
though one may dominate.

Question 13

What are the two anaerobic systems?

Answer 13

There are two such anaerobic systems, the phosphagen (or phosphocreatine) system and the lactic acid (or glycolytic) system.

Question 14

What is Neuroendocrine adaptation

Answer 14

a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or
completely a result of a hormonal or neurological shift.

Heavy load weight training, short rest between sets, high heart rates, high-intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.

Question 15

How is power defined

Answer 15

Power is defined as the “time rate of doing work.” Power is, in simplest terms, “hard and fast.”

Question 16

What is cross-training

Answer 16

We view cross training as exceeding the normal parameters of the regular
demands of your sport or training. CrossFit recognizes functional, metabolic, and modal cross training. That is, we regularly train past the normal motions, metabolic pathways, and modes or sports common to the athlete’s sport or exercise regimen

Question 17

What are functional movements

Answer 17

There are movements that mimic motor recruitment patterns that are found in everyday life. Functional movements are mechanically sound and therefore safe, and they also elicit a high neuroendocrine response.

Question 18

What is the dietary prescription

Answer 18

• Protein should be lean and varied and account for about 30 percent of
  your total caloric load.
• Carbohydrates should be predominantly low-glycemic and account for
  about 40 percent of your total caloric load.
• Fat should be from whole food sources and account for about 30 percent
  of your total caloric load.

Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). T

Question 19

Foods to avoid

Answer 19

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High-glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.

Question 20

What is training and which of the 10 general physical skills come through training?

Answer 20

Training refers to activity
that improves performance through a measurable organic change in the body. endurance, stamina, strength, and flexibility

Question 21

What is practice and which of the 10 general physical skills come through practice?

Answer 21

Practice refers to activity that improves performance through changes in the nervous system.
Coordination, agility, balance, and accuracy come about through
practice.

Question 22

Which of the 10 general physical skills come through practice and training?

Answer 22

Power and speed

Question 23

What are the three metabolic pathways?

Answer 23

These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway, and the oxidative (or aerobic) pathway

Question 24

What is the essence of the hopper

Answer 24

To perform well at every and any task available. This models focus is on breadth and depth of performance;

Question 25

What is the phosphagen metabolic pathway

Answer 25

dominates the highest-powered activities, those that last less than about 10 seconds.

Question 26

What is the glycolitic metabolic pathway

Answer 26

dominates moderate-powered activities, those that last up to several minutes.

Question 27

What is the oxadative metabolic pathway

Answer 27

dominates low-powered activities, those that last in
excess of several minutes.

Question 28

What are the four fitness models of crossfit

Answer 28

the 10 general physical skills, the hopper, the four metabolic pathways, sickness-wellness-fitness continuum

Question 29

Which of the metabolic pathways are anaerobic?

Answer 29

Phosphagen and glycolytic. Efforts at moderate
to high power and lasting less than several minutes are predominantly anaerobic. Anaerobic conditioning allows us to exert tremendous forces over brief time intervals

Question 30

Which of the metabolic pathways are aerobic

Answer 30

oxidative. efforts at low power and lasting in excess of several minutes are predominantly aerobic

Question 31

What is the method by which we use anaerobic efforts to develop aerobic conditioning?

Answer 31

“interval training.”

Question 32

Which is the dominant pathway in intervals of 10–30 seconds of work followed by rest of 30–90 seconds (work:recovery 1:3) repeated 25–30 times.

Answer 32

phosphagen

Question 33

Which is the dominant pathway in intervals of 30–120 seconds of work followed by rest of 60–240 seconds (work:recovery 1:2) repeated 10–20 times.

Answer 33

glycolytic

Question 34

oxidative

Answer 34

Which is the dominant pathway in intervals of 120–300 seconds of
work followed by rest of 120–300 seconds (work:recovery 1:1) repeated 3–5 times.

Question 35

What are the three waves of adaptation to endurance training

Answer 35

The first wave is increased maximal oxygen consumption.
The second is increased lactate threshold. The third is increased efficiency.