Level 1 Study Guide

Question 1

What is the definition of CrossFit

Answer 1

Constantly varied, high-intensity, functional movements

Question 2

What are functional movements?

Answer 2

Universal motor recruitment patterns that are performed in a wave of contraction from core to extremity and are compound movements.

Question 3

What are compound movements?

Answer 3

Include multiple joints

Question 4

What is the most important component of functional movements?

Answer 4

The ability to move large loads over long distances quickly

Question 5

Define Intensity

Answer 5

Power

Question 6

Calculate Power

Answer 6

Force x distance/ time

Question 7

What are the 3 components of Crossfit’s methodology?

Answer 7

Safety, Efficacy, and efficiency (3 most important variables to evaluate any fitness program)

Question 8

What is evidence Based Fitness

Answer 8

Supported by measurable, observable, and repeatable data

Question 9

What is fitness

Answer 9

Increasing work capacity across broad time and modal domains.

Question 10

What are the 10 fitness domains

Answer 10

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

Question 11

Who benefits from CrossFit?

Answer 11

Anyone can benefit when scaled appropriately

Question 12

What is a core strength and conditioning program mean?

Answer 12

Core curriculum is the stuff that everyone needs, to develop and athlete from the inside out (core to extremity).

Question 13

What is an athlete?

Answer 13

A person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.

CrossFit’s Definition: a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.

Question 14

How is health measured-

Answer 14

A range from wellness to sickness measures health; these measures include blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength.

Question 15

What are the 3 main energy Systems?

Answer 15

Aerobic

Anaerobic

Question 16

Aerobic

Answer 16

Energy is derived this way when oxygen is utilized to metabolize substrates derived from food and liberates energy. i tis determined to be Aerobic when the majority of the energy is derived this way and they are greater than 90 seconds- which can include running for 20 minutes on a tredmill.

Question 17

Anaerobic Energy

Answer 17

When it is received in the absence of oxygen, these are less than 2 minutes in duration and involve a moderate to high power output or intensity.

Question 18

Two anaerobic systems

Answer 18

Phosphagen

Lactic acid

Question 19

Benefits of Gymnastics

Answer 19

As important as the capacity of this modality is for strength development, it is without a doubt the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. Through the use of numerous presses, handstands, scales,
and other floor work, the gymnast’s training greatly enhances kinesthetic sense.

Question 20

Neuroendocrine Adaptation

Answer 20

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

Question 21

Definition of power

Answer 21

“time rate of doing work.
Power is,
in simplest terms, “hard and fast.” Jumping, punching, throwing, and sprinting are all measures of power. Increasing your
ability to produce power is necessary and nearly sufficient to elite athleticism. Additionally, power is the definition of intensity

Question 22

CrossFit Diet

Answer 22

Protein should be lean and varied and account for about 30 percent of
your total caloric load.
• Carbohydrates should be predominantly low-glycemic and account for
about 40 percent of your total caloric load.
• Fat should be from whole food sources and account for about 30 percent
of your total caloric load.

Question 23

What should I eat?

Answer 23

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

Question 24

Paleo Diet

Answer 24

Clean eating, free from sugar, alcohol, and processed foods

Question 25

What foods to avoid

Answer 25

Excessive consumption of high-glycemic carbohydrates is the primary culprit in
nutritionally caused health problems.

Question 26

What are High-glycemic carbohydrates

Answer 26

those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Question 27

What is the hopper model

Answer 27

The implication here is that fitness requires an ability to perform well at all tasks,
even unfamiliar tasks and tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods,
reps, exercises, order of exercises, routines, periodization, etc.

Question 28

What are the 3 metabolic pathways?

Answer 28

1. Phosphagen
2. Glycolytic (lactate)
3. Oxidative (Aerobic)

Question 29

Phosphagen Pathway

Answer 29

Dominates the highest powered acivities-less than 10 seconds

Question 30

Glycolytic

Answer 30

Moderate powered activities- last up to several minutes

Question 31

Oxidative

Answer 31

Lower powered activities- last in exess of several minutes

Question 32

Sickness to wellness continuum

Answer 32

Measure of health from sickness to wellness to fitness

Question 33

What is metabolic Conditioning

Answer 33

Training your cardiovascular capacity- running, rowing, swimming, biking…

Question 34

What is considered a gymnastics movement

Answer 34

Bodyweight movements without a load

Question 35

What is weightlifting?

Answer 35

Develops strength, speed, and power and includes olympic lifts (snatch and clean and jerk)

Question 36

what is considered a balanced macro nutrient content?

Answer 36

40% carbs
30% protein
30% fats

Question 37

Benefits of the zone diet?

Answer 37

Jointly manages issues of blood glucose control, body composition, disease prevention, athletic performance, and proper macronutrient distribution.

Question 38

What is the recommended frequency of working out?

Answer 38

3 days on

1 day off

Question 39

What are the three models?

Answer 39

1. physiological model
2. Statistical model based on training modality
3. Utilizes the 3 metobolic pathways- these are the 3 engines that produce ATP
4. Fitness/sickness continuum

Question 40

what is technique

Answer 40

method to success for completion of a movement- includes the body posture and head posture and mechanics.