General

Question 1

Crossfits 9 Foundational Movements

Answer 1

Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift
Sumo Deadlift highpull
Medicine ball clean

Question 2

What is Crossfit

Answer 2

Constantly varied, high intensity functional movements

Question 3

Define functional movements

Answer 3

Functional movements are universal motor recruitment patterns that are performed in a wave of contraction from core to extremity AND they are compoundinf movements (multi-joint)

Question 4

Define Intensity

Answer 4

Intensity is Power which is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to excercise.

Question 5

What are the most important and interdependent facets to evaluating a fitness program.

Answer 5

Safety, efficacy and efficiency which is supported by measurable, observable and repeatable data.

Question 6

Define Virtuosity in gymnastics

Answer 6

Performing the common uncommonly well.

Question 7

Define Goal

Answer 7

A specifically desired end state, expressed in the posititive tense, which provides motivation and direction on the path to achievement.

Question 8

At what ages does bone mineral content deposition reach a maximal point?

Answer 8

Approx 12-14 years of age

Question 9

What is Crossfit’s teaching strategy?

Answer 9

Tell, Show, Do, Check

Question 10

What are the 8 movement themes across Functional Movements

Answer 10

Midline Stabilization
Posterior chain engagement
Full range of motion
Sound hip function
Effective stance and grip
Active shoulders
Core to extremity movement
Balance of frontal plane

Question 11

6 Points to effective coaching

Answer 11

Teaching
Seeing
Correcting
Demonstration
Presence & attitude
Group management

Question 12

What are the the 10 recognized general physical skills?

Answer 12

1. Cardio/respiratory endurance
2. Stamina
3. Strength
4. Flexibility,
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accurancy

Question 13

What are the three metablolic pathways to create energy to exercise?

Answer 13

Phosphagen pathoway
Glycolytic pathway
Oxidative pathway

Question 14

What is IWCABTAMD

Answer 14

Increased work capacity across broad time and modual domains

Question 15

What are the three phases of healing tissue? and what are the general time frames of each?

Answer 15

Inflammation: 0-36 hours
Proliferative phase: 2 days- 2 weeks
Remodeling phase: 2 -6 weeks

Question 16

During what phase, do healing tendions lay down new tissue (scar tissue)?

Answer 16

Proliferative phase

Question 17

During what phase of healing are tendons being reshaped?

Answer 17

Remodeling Phase

Question 18

What is IWCABTAMD?

Answer 18

Increased Work Capacity Across Broad Time And Modal Domains

Question 19

What is the method by which we use anaerobic efforts to develop aerobic conditioning?

Answer 19

Interval Training

Question 20

What are the 3 Metabolic pathways that provide energy for all human action?

Answer 20

Phosphagen (Phosphocreatine)
Glycolytic (Lactate)
Oxidative

Question 21

Which metabolic pathway dominates the highest powered activities (those that last less than 10 seconds)

Answer 21

Phosphagen

Question 22

Which metablolic pathway dominates moderate powered activities?

Answer 22

Glycolytic (lactate)

Question 23

Which metabolic pathway dominates low powered activities?

Answer 23

Oxidative

Question 24

Which metabolic pathways are anaerobic?

Answer 24

Phosphagen and Glycolytic

Question 25

Which metabolic pathways are aerobic?

Answer 25

Just Oxidative

Question 26

What are three waves of adaptation to endurance training?

Answer 26

1. Increased maximal oxygen consumption
2. Increased lactate threshold
3. Increased efficiency