Crossfit Level 1

Question 1

Crossfit is?

Answer 1

Constantly varied, high-intensity, functional movements

Question 2

What is a functional movement

Answer 2

Move large loads (force), across long distances, quickly (time)

Question 3

What type of program is crossfit?

Answer 3

Fitness program - Core and Conditioning

Question 4

What are the 10 physical skills?

Answer 4

Cardiovascular and respiratory, agility, balance, coordination, stamina, strength, flexibility, power, speed, accuracy

Question 5

Two anaerobic systems:

Answer 5

Phosphagen and glycolic system

Question 6

What is neuroendocrine adaption?

Answer 6

A change in the body that affects you either neurologically or hormonally

Question 7

Functional movements are important because…

Answer 7

• Mechanically sound

- High phosphagen response

Question 8

Diet makeup?

Answer 8

30% fat
30% protein
40% carb

Question 9

What is the problem with high-glycemic carbs?

Answer 9

Inordinate insulin response

Question 10

Four fitness models:

Answer 10

• 10 Physical movements
• The Hopper
• Metabolic pathways
• Sickness to wellness continuum

Question 11

Three Metabolic Pathways

Answer 11

Phosohagen, Glycolytic and oxidative

Question 12

Phosphocreatine

Answer 12

Anaerobic, short 10 seconds
10-30 seconds of work with 30-90 seconds rest
Load Recovery: 1:3

Question 13

Glycolytic

Answer 13

Anaerobic, 120 seconds
30-120 seconds of work with 60 -240 seconds of rest
Load Recovery: 1:2

Question 14

Oxidative

Answer 14

Aerobic, Long, greater than 120 seconds
120-300 seconds of work followed by 120 - 300 seconds of work
Load Recovery: 1:1

Question 15

The key to developing cardiovascular system without an unacceptable loss of strength

Answer 15

Interval training

Question 16

Functional Movement

Answer 16

• Natural
• Universal, Motor, Recruitment, Pattern
• Essential
• Safe
• Compound yet inductable
• Core to extremity

Question 17

Power

Answer 17

Defines intensity

-Intensity get results

Question 18

High intensity

Answer 18

Relative to physical, psychological

Question 19

Compound movement

Answer 19

Multi-joint

Question 20

Organic physical skills

Answer 20

To improve, training:

• Cardio
• Strength
• Stamina
• Flexibility

Question 21

Organic and neurological physical skill

Answer 21

Power, Speed

Question 22

Neurological physical skill

Answer 22

• Coordination
• Balance
• Agility
• Accuracy

Question 23

Sickness, Wellness, Fitness continuum

Answer 23

Sickness: 40% body fat + HR 100+ BPM
Wellness: 20-25% body fat + HR 70 BPM
Fitness: 10% body fat + 50 BPM

Question 24

4 models of fitness

Answer 24

• 10 Physical Skills
• Hopper
• Metabolic conditioning
• Sickness, Wellness, Fitness Continuum

Question 25

After 1 min of work

Answer 25

Aerobic

Question 26

Fitness

Answer 26

Work capacity (load) across broad times (differing lengths of time) and modal domains (different skills)

Question 27

Fitness is

Answer 27

Measurable, Observable, Repeatable

Question 28

Health

Answer 28

Work capacity across broad times and modal domains plus age

Question 29

Technique

Answer 29

Moves/ positions used to accomplish the task

Good= little energy for more work accomplished

Question 30

Threshold Training

Answer 30

Intensity and technique

-pushing to a speed where you make a small mistake, correct, then increase intensity

Question 31

Virtuosity

Answer 31

The common, uncommonly well

Question 32

Strength

Answer 32

The productive application of force

Question 33

Crossfit Safety Program

Answer 33

Safe (risk), Efficacy (desired adaption effect), Efficiency (how long to get the fitness)

Question 34

Crossfit Charter

Answer 34

Mechanics, Consistency, Intensity

Question 35

Rhabdomyolysis

Answer 35

Medical condition that is the breakdown of muscle tissue released into the blood stream

Question 36

Symptoms of Rhabdomyolysis

Answer 36

Severe muscle pain, nausea, vomiting, ab cramping dark cola urine.

Question 37

CRAMP

Answer 37

Core to extremity - Pelvis (hips back in squat)
Range of motion - Joint
Active Shoulder
Midline stability - Weight in heels
Posterior chain engagement - Neutral Spine

Question 38

Crossfit as a fitness program

Answer 38

Safety (risk), efficacy (desired adaptation), efficiency (how long it takes)

Question 39

Air squat

Answer 39

• Maintain arch in back
• Look straight ahead
• Keep weight in heels
• Reach full range of motion
• Keep chest high
• Keep midsection tight

Question 40

Shoulder press

Answer 40

-Dip, Drive, Press