Foundations

Question 1

What type of program is CrossFit?

Answer 1

Core strength and conditioning program

Question 2

What are the 10 Fitness domains?

Answer 2

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

Question 3

CrossFit’s program focusing on what?

Answer 3

Neuroendocrine response, developing power, cross training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies

Question 4

CrossFit focuses on what types of movements?

Answer 4

Compound movements and shorter high intensity cardiovascular sessions.

Question 5

How does good functional movements recruit muscle? (where does recruitment begin)

Answer 5

From core to the extremities

Question 6

What is the Merriam Webster’s Dictionary definition of an athlete?

Answer 6

“a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina”

Question 7

What is CrossFit’s definition of an athlete?

Answer 7

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

Question 8

Aerobic activites are of what duration? Examples?

Answer 8

Greater than 90 seconds.

-20 min of treadmill, swimming, watching TV

Question 9

Anaerobic activites are of what duration? Examples?

Answer 9

Less than 2 minutes and involve mdoerate to high power output or intensity.
-100 meter sprint, squatting, doing pull ups

Question 10

There are two types of anaerobic systems. What are they?

Answer 10

1. Phosphagen (phosphocreatine)

2. Lactic acide (glycolytic)

Question 11

What are the two Olympic lifts?

Answer 11

1. Clean and jerk

2. Snatch

Question 12

Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence. What is that sequence?

Answer 12

From the center of the body to it’s extremities (core to extremity)

Question 13

What is the most important marker for cardiovascular fitness?

Answer 13

Maximum oxygen uptake

Question 14

Gymnastics relies on what for resistance?

Answer 14

Body’s own weight.

Question 15

What is Neuroendocrine adaption?

Answer 15

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

Question 16

Define Power.

Define power in simple terms as well

Answer 16

“time rate of doing work”

-simple term, “hard and fast”

Question 17

Heavy load weight training, short rest between sets, high heart rates, high in tensity training and short rest intervals, are all associated with what kind of neuroendocrine response?

Answer 17

High

Question 18

Define intensity

Answer 18

Power

Question 19

What is the CrossFit dietary prescription?

Answer 19

30% protein: lean
40% carbs: low glycemic
30: fat: whole food sources

Question 20

Total calories should be based on protein needs, which should be set at between __ and __g of protein

Answer 20

.7 and 1 grams of protein per pound of lean body mass

Question 21

In plain english, what should I eat?

Answer 21

Base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch and no sugar

Question 22

High glycemic foods do what? Give examples

Answer 22

They raise blood sugar too rapidly. Examples: rice, bread, candy, potato, sweets, sods and most processed carbs

Question 23

What is the problem with high glycemic carbohydrates?

Answer 23

In excess, they give an excessive insulin response. Too much can lead to hyperinsulinism, what is linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and other diseases and disabilities.

Question 24

What are the 4 differet models that CrossFit uses for evaluting and guiding fitness?

Answer 24

1. The 10 General Physical Skills- evalutes effords against a full range of general physical adaptations
2. The Hopper: breadth and depth of performance
3. The Metabolic Pathways: time, power and consequently energy systems
4. Sickness-Wellness-Fitness Continuum: health markers

Question 25

What is the time duration for Phosphagen? Glycolytic? Oxidative? What is the work:recovery ratio?

Answer 25

Phosphagen: Short, less than 10-30s. 1:3 Glycolytic: Medium, less than 30-120s. 1:2 Oxidative: Long, greater than 120-300s. 1:1

Question 26

What is CrossFit's Second Fitness Model? Explain

Answer 26

The Hopper - Performing well at any given task - Requires you to have the ability to perform well at ALL tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations.

Question 27

What is CrossFit's Third Fitness Model? Explain

Answer 27

The Metabolic Pathways Phosphagen: Short, less than 10 sec Glycolytic: Medium, less than 120 sec Oxidative: Long, greater than 120sec

Question 28

What is CrosFit's Fourth Fitness Model? Explain

Answer 28

Sickness-Wellness-Fitness Continuum It's a measurable scale to determine ones health . The theory being that the way we live our lives determines where we sit on the graph. We can adjust our lives to move us further into the “fitness” zones and away from the “sickness” zones. We should all strive to live our lives in between “wellness” and “fitness”. The further into the “fitness” zone we are, the less likely we are to develop life altering, life limiting illnesses.

Question 29

The method by which we use anaerobic efforts to develop aerobic conditioning is called what?

Answer 29

Interval Training: It's the key to developing the cardivascular system without losing strength, speed and power

Question 30

What are the 3 waves of adaptation to endurance training?

Answer 30

1st: increased maximal oxygen consumption 2nd: increased lactate threshold 3rd: increased efficiency

Question 31

What two movements are the key to developing the muscle-up?

Answer 31

Pull ups and dips

Question 32

What is the L hold?

Answer 32

Holding your trunk straight while supported by locked arms with hands on a bench, the floor or parallel bars; the hips are kept at 90 deg with legs straight out in front of you.

Question 33

The Olympic lifts are based on what 4 movements?

Answer 33

deadlift, clean, squat and jerk

Question 34

Powerlifting is the sport of what 3 lifts?

Answer 34

Bench press, squat and deadlit

Question 35

A theoretical hierarchy exists for the development of an athlete. What makes up the hierarchy?

Answer 35

``` Top: Sport Weightlifting and Throwing Gymnastics Metabolic Condition Bottom: Nutrition ```

Question 36

Power is ____x ____/______

Answer 36

Force x distance (work) divided by time

Question 37

There are three meaningful components to analysis of a fitness program. What are they?

Answer 37

Safety: how many people end up at the finish line Efficacy: "what is the return?" Efficiency: the time rate of that adaption (efficacy). If a program advertises that it can delivery 50 pullups. What is the time frame? Big diffference between siz months and nine years.

Question 38

Where is insulin produced?

Answer 38

Pancreas

Question 39

For HDL cholesterol, what is a bad number? good?

Answer 39

Bad: 35mg/dL Nice: 50mg/dL Much better: 75 mg/dL

Question 40

____ + _____= Health

Answer 40

Fitness + Luck (bad) = Health

Question 41

How many grams of protein, carb and fat equal out to 1 block ? (zone diet)

Answer 41

7g of protein 9g of carbs 3g of fat

Question 42

What is a block in regards to the Zone Diet?

Answer 42

A block is a unit of meausre used to simplify the process of making balanced meals.

Question 43

What is the method to calcuate one's block prescription?

Answer 43

Zone block prescription = lean body mass (lb) x activity level (g/lb of lean body mass) / 7 (g protein/block)

Question 44

For the zone block prescription, the activity level ranges on a scale of what?

Answer 44

0-1. For those that work out seveal days a week and do not have a labor intensive job, the activity level should be .7 (most crossfit athletes)

Question 45

What does fish oil provide?

Answer 45

Provides omega 3 fatty acids, which are a type of polyunsaturated fat.

Question 46

The two types of polyunsaturated fats found most frequently in foods are what?

Answer 46

Omega 3 and omega 6 fats

Question 47

Omega 3 fats are known as what kind of fats?

Answer 47

Anti inflammatory

Question 48

Omega 6 fats are known as what kind of fats?

Answer 48

Pro inflammatory

Question 49

What are the 3 types of fatty acids?

Answer 49

Saturated (most stable. Coconut oil, butter) and Monounsaturdated (less stable. Olive oil, avocado) Polyunsaturated (least stable)

Question 50

Current diets tend to have too many omega 6 fats. What is the current ratio between omega 6 and 3?

Answer 50

20:1. Meaning we consume more omege 6 which is pro-inflammatory

Question 51

Fish oil provides two types of omega 3 fatty acids. What are they?

Answer 51

EPA :eicosaphentaenoic acid | DHA: docosahexaenoic acid

Question 52

The template macro view (work day/rest day ratio) it based on the rotation of 3 distinct modalities. What are they?

Answer 52

Metabolic conditioning, gymnastics and weightlifting

Question 53

For the 2 day element, the structure is typically what?

Answer 53

A couplet of exercises performed alternately until repeated for a total of 3-5 rounds performed for time. "task priority)

Question 54

For the 3 day element, the structure is typically what?

Answer 54

A triplet of exercises, this time repeated for a specified number of minutes and scored by number of rotations or repetitions completed. "time priority"

Question 55

CrossFit's charter for creating the most optimal balance of safety, efficacy, and efficiency is what?

Answer 55

Mechanics, consistency, then and only then intensity

Question 56

When scaling workouts, the main principle to follow is?

Answer 56

"Preserve the stimulus"

Question 57

Two factors need to be scaled for every beginner. What are they?

Answer 57

Intensity and volume. It's common to reduce intensity and/or volume by half for at least two weeks

Question 58

How can intensity be modified?

Answer 58

Load, speed and/or power

Question 59

Volume can be lowered by reducing what?

Answer 59

Time, reps/rounds and/or distance

Question 60

When determining movement substitutions, what needs to be considered? (4 items)

Answer 60

1. Whether the movement is driven by lower or upper body 2. The movement function: push vs pull 3. The ROM 4. The plane of movement