Crossfit Level 1 - What is Fitness (Part 1) (Methodology)

Question 1

What are the first two sentences of “Word-Class Fitness in 100 words”?

Answer 1

Eat meat and vegetables, nuts and seeds, some fruit, little startch, and no sugar. Keep intake to levels that will support excercise but not body fat.

Question 2

What are the 10 recognized general physical skills?

Answer 2

1. Cardiovascular/respirtory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

Question 3

What are the 3 metabolic pathways (“metabolic engines”)?

Answer 3

1. Phosphagen (or phosphocreatine)
2. Glycotic (or lactate)
3. Oxidative (or aerobic)

Question 4

The PHOSOPHAGEN metabolic pathway dominates the higheest powere activities, those lasting less than what?

Answer 4

Less than 10 seconds

Question 5

The GLYCOTIC pathway dominates moderate powered activities, those lasting how long?

Answer 5

lasting several minutes

Question 6

The OXIDATIVE pathway dominates lower powered activites, those lasting how long?

Answer 6

lasting an excess of several minutes

Question 7

What is the first model of crossfit?

Answer 7

Evaluates our efforts agains a full range of general physical adaptations.

Question 8

What is the second model of crossfit?

Answer 8

Breadth and depth of performance.

Question 9

What is the third model of Crossfit?

Answer 9

The measure of time, power, and consequently energy systems.

Question 10

What is the fourth model of Crossfit?

Answer 10

Health markers.

Question 11

Crossfits specialty is what?

Answer 11

Crossfit specialty is not specialzing.

Question 12

What is the method that Crossfit uses anerobic effots to develop aerobic conditioning?

Answer 12

Interval Training.

Question 13

The PHOSPHAGEN pathway is the dominate pathwy way for intervals lasting how long?

Answer 13

10 to 30 seconds; (followed by rest of 20 to 90 seconds–work:recovery 1:3—repeated 25-30 times)

Question 14

The GLYCOTIC pathway is the dominant pathway in intervals of how long?

Answer 14

30 to 120 secons of work; (followed by 60-240 seconds of rest—work:recovery 1:2—repeated 10 to 20 times)

Question 15

What is the OXIDATIVE dominant pathway in interval of how long?

Answer 15

120-300 seconds of work; (followed by rest of 120-300 seconds—work:recovery 1:1—repeated 3-5 times)

Question 16

What is the tabata interval?

Answer 16

2o sectus of work folloed by 10 seconds of rest repeated 8 times

Question 17

What are the 3 waves of adaptation in endurance training?

Answer 17

1. Maximal Oxygen Consuption
2. Lactate Threshold
3. Increased Efficiency

Question 18

Olympic lifts are based on what 4 movements?

Answer 18

1. deadlift
2. clean
3. squat
4. jerk

Question 19

Why are olympic lifts based on the deadlift, clean, squat and jerk?

Answer 19

Because these movements elicit a profound neuroendocrine response (they alter you hormonally and neurologicall).

Question 20

Balanced macronutritent and healthy nutrient looks more like; what percentage of carbs, fat, protein?

Answer 20

40% carbohydrates
30% protein
30% fat

Question 21

Who created the ZONE DIET?

Answer 21

Dr. Barry Sears

Question 22

What is the theoretical hierarchy for the development of an athlete?

Answer 22

1. Nutrition
2. Metabolic Conditioning
3. Gymnastics
4. Weightlifting and Throwing
5. Sport