Foundations

Question 1

What are the 10 fitness domains?

Answer 1

Cardiovascular/respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Question 2

What is the Effective approach?

Answer 2

Cross Fit has replaced the ‘lateral raise’ with the push press, the ‘curl’ with the pull-up, and the ‘leg extension’ with the squat.

For every long-distance effort our athletes will do five or six at short distance. Why? Because functional movements and high intensity are radically more effective at elicitingnearly any desired fitness result.

Question 3

Is Cross Fit for everyone?

Answer 3

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind.

Question 4

In what senses is a “Core strength and conditioning” program?

Answer 4

CrossFit is a core strength and conditioning program in two distinct senses:

1. the fitness we develop is foundational to all other athletic needs.
2. in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion of the hips and torso or trunk.

Question 5

Can you enjoy optimal health without being an athlete?

Answer 5

No! Athletes experience a protection from the ravages of aging and disease that non-athletes never find.

Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes.

Question 6

What is the optimal session time for strength and conditioning?

Answer 6

It turns out that the intensity of training that optimizes physical conditioning is not sustainable past 45 minutes to an hour.

Question 7

What are “fringe” athletes?

Answer 7

CrossFit considers the sumo wrestler, triathlete, marathoner, and powerlifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. (All 10 domains)

Question 8

How many energy systems fuel all human activity?

Answer 8

3

1 Aerobic system
2 Anaerobic systems.

Question 9

How does the Aerobic system make energy?

Answer 9

Energy is made aerobically when oxygen is used to metabolize substrates made from food and releases energy.

Activities are usually longer then 90 seconds and involve low to moderate power output or intensity.

Question 10

How does the Anaerobic system make energy?

Answer 10

Energy is made anaerobically when energy is releases from substrates in the absence of oxygen.

In fact, 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!

Activities are of less than two minutes in duration and involve moderate to high-power output or intensity. (Eg, 100m, squatting or pull ups).

Question 11

What are the 2 Anaerobic systems?

Answer 11

1. The phosphagen (or phosphocreatine) system

2. The lactic acid (or glycolytic) system

Question 12

What are the 2 Olympic lifts called?

Answer 12

1. CLEAN AND JERK

2. THE SNATCH

Question 13

What does practising the Olympic lifts do to the body?

Answer 13

It teaches one to apply force to muscle groups in proper sequence; i.e., from the center of the body to its extremities (core to extremity).

In addition, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.

Question 14

What is the value of gymnastics?

Answer 14

It relies on the body’s own weight as the sole source of resistance.

This places a unique premium on the improvement of strength-to-weight ratio.

Question 15

What is “NEUROENDOCRINE ADAPTATION?”

Answer 15

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

Question 16

What are the Hormonal effects of exercise?

Answer 16

Exercise is proven to increase hormones such as:

• testosterone
• insulin-like growth factor
• human growth hormone.

These hormones mimic the hormonal changes sought in steroid use with none of the deleterious effects.

Question 17

Exercises that induce a high neuroendocrine response are?

Answer 17

Heavy load weight training
short rest between sets
high heart rates
high-intensity training
short rest intervals

Question 18

Define “Power.”

Answer 18

Work done or energy transferred per unit of time; The “time rate of doing work.”

So in Cross Fit - Hard and Fast! (Eg, jumping, punching, throwing and sprinting).

Question 19

What in terms of Cross Fit is “cross training?”

Answer 19

We view cross training as exceeding the normal parameters of the regular demands of your sport or
training.

Question 20

What are “functional movements?”

Answer 20

Movements that mimic motor recruitment patterns that are found in everyday life.

• Squatting is standing from a seated position
• deadlifting is picking any object off the ground.

They also elicit a high neuroendocrine response.

Question 21

What are examples of “Non functional movements?”

Answer 21

Leg extension and leg curl both have no equivalent in nature and are in turn non-functional movements.

Question 22

What are the typical diet percentages of protein, carbs and fats in your daily calorific load?

Answer 22

PROTEIN 30%
CARBS 40%
FAT 30%

Question 23

What should your total daily calories be based on?

Answer 23

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).

The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore athlete.

Question 24

What’s the 2 best nutritional diets?

Answer 24

THE CAVEMAN DIET

THE PALEO DIET

Question 25

What food should I avoid?

Answer 25

High-glycemic carbohydrates.

Eg, rice, bread, candy, potatoes, sweets, etc.

Question 26

What is the problem with high-glycemic carbs?

Answer 26

In excess they give an inordinate insulin response.

linked with:

obesity
elevated cholesterol levels
blood pressure, mood dysfunction
Pandora’s box of disease and disability.