Crossfit Level 1 - Foundations (Methodology)

Question 1

What are the 10 fitness domains in physical competence that Crossfit optimizes?

Answer 1

1. cardiovasucular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy

Question 2

Crossfit is a “_____ ______ and _______” program.

Answer 2

Core strength and conditioning,

Question 3

What is the crossfit definition of an athlete?

Answer 3

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

Question 4

Crossfit holds what 3 things as overlapping constructs?

Answer 4

1. Fitness
2. Health
3. Athleticism

Question 5

Where is energy derived from when aerobic?

Answer 5

Derived aerboically when oxygen is utilized to metabolize substrates derived from food and liberates energy.

Question 6

When is an activity termed aerobic?

Answer 6

When the majority of energy needed is derived aerobically.

Question 7

Aerobic activities are normally what duration and involve what kind of output/intensity?

Answer 7

Aerobic activities are greater than 90 secons in duration. Invovle low to moderate power output or intensity.

Question 8

What are some examples of aerobic activity?

Answer 8

-running on a treadmill for 20 minutes
-swimming a mile
-watching TV

Question 9

Where is energy derived from when anaerobic?

Answer 9

When energy is liberated from substrates in the absence of oxygen.

Question 10

Aneorobic activities are what duration and what power output/intensity?

Answer 10

Duration of less than 2 minutes. Involve moderate to high power output or intesity.

Question 11

What are the 2 anaerobic systems?

Answer 11

1. Phosphagen (or phosphocreatine)
2. Lactic acid (or glycotic) ssytem

Question 12

What are some examples of anaerobic activity?

Answer 12

-100 meter springg
-squatting
-doing pullups

Question 13

Mastery of the two Olympic lifts (the clean and jerk and the snatch) develops what 4 other movments?

Answer 13

-squat
-deadlift
-power clean
-split jerk

Question 14

Olympic lifts are the only lifts show to increase what (also the most important marker for cardiovascular fitness)?

Answer 14

maximum oxygen uptake

Question 15

Gymnastics is the ultimate approach to develop what 5 things?

Answer 15

1. Coordination
2. Balance
3. Agility
4. Accuracy
5. Flexibility

Question 16

The Crossfit ideal is to train for what?

Answer 16

Any contingency

Question 17

What is “Neuroendocrine adaptation”?

Answer 17

Is the change in the body that affects you either neurologically or hormonally.

Question 18

What is power defined as?

Answer 18

Time rate of doing work.

Question 19

What is crossfits dietary prescription specific to protien?

Answer 19

-protein should be lean and varied and account for 30 percent of your total caloric load

Question 20

what is crossfit dietary prescription specific to carbohydrates?

Answer 20

-carbohydrated should be predominantly low-glycemic and account for 40 percent of your total caloric load

Question 21

what is crossfits dietary prescription specific to fat?

Answer 21

-fat should be from whole food sources and accoutn for about 30 perecent of your total caloric load

Question 22

Total calories should be based on your protein needs, which should be set at what?

Answer 22

-between 0.7 and 1.0 grams of protein per pound of lean body mass (Depending on your acitivty level)
-0.7 is for moderate daily workout loads
-1.0 is for hardcore athlete

Question 23

what is the problem with high-glycemic carbohdyrates?

Answer 23

in excess they give an inordinate insulin response