Methodology - Foundations

Question 1

CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 fitness domains. They are:

Answer 1

• Cardiovascular/Respiratory Endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy

Question 2

Your needs and the Olympic athlete’s differ by d________ not k________.

Answer 2

Degree not kind.

Question 3

The primacy of core strength and conditioning is supported by the simple observation that powerful ________ _________ alone is necessary and nearly sufficient for elite athletic performance.

Answer 3

Hip extension.

Question 4

________ experience a protection from the ravages of aging and disease that non-________ never find.

Answer 4

Athletes.

Question 5

The CrossFit definition of an athlete is:

Answer 5

A person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.

Question 6

The three main energy systems that fuel all human activity are:

Answer 6

Aerobic
Anaerobic
*phosphagen (or phosphocreatine) system
*lactic acidosis (or glycolitic) system

Question 7

Aerobic activities are usually (greater/less) than ________________ in duration and involve ____________ to _________ power output or intensity.

Answer 7

Greater than 90 seconds.

Low to moderate.

Question 8

Examples of aerobic activity:

Answer 8

Running on the treadmill for 20 minutes
Swimming a mile
Watching TV

Question 9

Energy is derived aerobically when ________ is used to metabolize substates derived from food and liberates energy.

Answer 9

Oxygen

Question 10

Energy is derived anaerobically when energy is liberated in the ________ ___ ________.

Answer 10

Absence of oxygen.

Question 11

Anaerobic activities are (greater/less) than __________________ in duration and involve _________ to _________ power output or intensity.

Answer 11

Less than two minutes.

Moderate to high.

Question 12

Examples of anaerobic activity are:

Answer 12

Running a 100m sprint
Squatting
Pull ups

Question 13

How many energy systems are utilized in any activity?

Answer 13

All three though one may dominate.

Question 14

How many Olympic lifts are there and what are they?

Answer 14

Two

Clean and Jerk and the Snatch.

Question 15

Practicing Olympic lifts teaches one to apply ________ to muscle groups in proper sequence. From c______ to e________.

Answer 15

Force

Core to extremity.

Question 16

__________ lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training.

Answer 16

Olympic

Question 17

The extraordinary value of __________ as a training modality lies in its reliance on the body’s own weight as the sole source of resistance.

Answer 17

Gymnastics

Question 18

Any __________, no matter how complete, contains within its omissions the parameters for which there will be no adaptation.

Answer 18

Routine

Question 19

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

Answer 19

Neuroendocrine adaptation.

Question 20

Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high __________ _________.

Answer 20

Neuroendocrine response

Question 21

The time rate of doing work.

Answer 21

Power

Question 22

At CrossFit, ________ is the undisputed king of performance.

Answer 22

Power

Question 23

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

Answer 23

Functional movements

Question 24

__________ should be lean and varied and account for about 30% of your total caloric load.

Answer 24

Protein

Question 25

__________ should be predominantly low-glycemic and account for about 40% of your total caloric load.

Answer 25

Carbohydrates

Question 26

________ should be from whole food sources and account for about 30% of your total caloric load.

Answer 26

Fat

Question 27

Total calories should be based on __________ needs, which should be set at between ______ and ______ grams per pound of lean body mass, depending on your activity level.

Answer 27

Protein | 0.7 to 1.0

Question 28

In simple terms, your diet should include:

Answer 28

Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Question 29

What is the primary culprit in nutritionally caused health problems?

Answer 29

Excessive consumption of high-glycemic carbohydrates.