Methodology- Foundations

Question 1

What type of Program is CrossFit?

Answer 1

Core Strength and Conditioning

Question 2

What are the 10 Fitness Domains?

Answer 2

Accuracy
Agility
Balance
Cardio (CVRE)
Coordination
Flexibility
Stamina
Strength
Speed
Power

Question 3

How is CrossFit unique?

Answer 3

it focuses on maximizing Neuroendocrine Response, Developing Power, Cross Training (Multiple modalities), Constant Training, Practice and Diet

Question 4

Define Static

Answer 4

Not moving

Question 5

Define Dynamic

Answer 5

Moving

Question 6

How do each athlete’s individual needs differ?

Answer 6

By degree, not kind

Question 7

Define Flexion

Answer 7

The closing of an angle

Question 8

Define Extention

Answer 8

The opening of an angle

Question 9

How does CrossFit develop athletes?

Answer 9

From Core to Extremity

Question 10

CrossFit’s definition of an athlete

Answer 10

A person who is trained/skilled in Agility, Balance, Cardio/ Endurance, Flexibility, Strength, Power

Question 11

At what point is the Intensity of Training that Optimizes Physical Conditioning not sustainable?

Answer 11

45-60 min

Question 12

What are the 3 main energy systems?

Answer 12

Glycolytic
Oxidative
Phosphagen

Question 13

Define Aerobic Activity

Answer 13

Uses Oxygen (Oxidative)
Greater than 90 seconds
Low to Moderate Intensity
*running on treadmill 20 min

Question 14

Define Anaerobic Activity

Answer 14

The Absence of Oxygen

Phosphagen - Short (10 sec)
Max Intensity
*100m Dash

Glycolytic -Medium (120 sec)
Moderate Intensity
*400 Sprint

Question 15

Which 2 Energy Systems are Anaerobic?

Answer 15

Glycolytic

Phosphagen

Question 16

Which sport activates more Muscle Fibers more Rapidly than any other sport?

Answer 16

Olympic Lifting

Question 17

Which sport activity uses the reliance of the body’s own weight as the sole source of resistance?

Answer 17

Gymnastics

Question 18

Which 5 of the 10 Fitness Domains does Gymnastics improve?

Answer 18

Agility
Accuracy
Balance
Coordination
Flexibility

Question 19

Which 4 of the 10 Fitness Domains does Olympic Lifting improve?

Answer 19

Strength
Power
Speed
Coordination

Question 20

What is Neuroendocrine Adaptation?

Answer 20

a change in the body that affects you either Neurologically or Hormonally

Question 21

What Hormonal Response is vital to athletic development?

Answer 21

Increase in Testosterone, Insulin-like Growth Factor and Human Growth Hormone

Question 22

What are two adaptive responses to exercises capable of producing significance Neuroendocrine Response?

Answer 22

Muscle Mass and Bone Density

Question 23

What are some components associated with high Neuroendocrine Response?

Answer 23

Heavy Load Weight Training
High Heart Rates
High Intensity Training
Short Rest Between Sets
Short Rest Intervals

Question 24

Define Power

Answer 24

Time Rate of Doing Work

Intensity

Question 25

Power =

Answer 25

Power = Force * Distance / Time

Question 26

Define Intensity

Answer 26

Power

Question 27

Define Cross Training

Answer 27

Training outside of athletes normal demands

Question 28

Natural Movements typically involves the movement of ___________________ for every activity.

Answer 28

Multiple joints (Compound Movements)

Question 29

Isolation Movements (Leg extensions, Bicep Curls) are Functional Movements, True or False?

Answer 29

False. They are NON-Functional movements and do NOT involve multiple joints

Question 30

What is the CrossFit Dietary Perscription?

Answer 30

Protein 30% - lean and varied
Carbs 40% - primarily low glycemic
Fats - 30% - whole food sources

Question 31

What is the Paleolithic Model

Answer 31

Eat vegetables, meats, nuts/seeds, some fruit, little starch and no sugar.

Question 32

A diet high in Refined or Processed Carbs are linked to cancer, obesity, heart disease and diabetes, True or False

Answer 32

True

Question 33

What raises your blood sugar too rapidly?

Answer 33

High Glycemic Carbs

rice, bread, candy, soda

Question 34

What is the problem with High Glycemic Carbs?

Answer 34

In excess they give Inordinate Insulin Response. Chronic levels of Insulin lead to Obesity, High Cholesterol, Blood Pressure