Notes

Question 1

CrossFit is:

Answer 1

Constantly varied, functional movements, performed at a high intensity.

Question 2

Movements that mimic motor recruitment patterns that are found in every day life

Answer 2

Functional movements

Question 3

Six characteristics of functional movement.

Answer 3

• Natural
• Universal Motor Recruitment Patterns
• Essential
• Safe
• Compound, yet irreducible
• Core to extremity

Question 4

Universal motor recruitment patterns transfer to

Answer 4

Movements we do in life.

Question 5

Three phases of core to extremity movements.

Answer 5

High force - low velocity
Medium force - medium velocity
Low force - high velocity

Question 6

Power is the ability to

Answer 6

Move large loads, long distances, quickly.

Question 7

(Force)(distance)
———————— = ____________
Time

Answer 7

Power

The way we can measure power.

Question 8

__________ is defined as power.

Answer 8

Intensity

Question 9

Intensity leads to

Answer 9

Results

Question 10

Intensity is relative to each individual’s ________ and ________ ________.

Answer 10

Physical and psychological tolerances.

Question 11

CrossFit’s program is b________, g________, and i________.

Answer 11

Broad, general, and inclusive.

Question 12

CrossFit is constantly varied, high intensity, functional fitness. Things that we can vary in workouts are:

Answer 12

Load
Reps/distance 
Time
Movements
Equipment

Question 13

True fitness is a c_________. We specialize in ____ ___________.

Answer 13

Compromise

Not specializing

Question 14

The Nine Foundational Movements are:

Answer 14

Air squat, front squat, OHS
Shoulder press, push press, push jerk
Dead lift, SDHP, Med ball clean

Question 15

The acronym CRAMP stands for:

Answer 15

Core to extremity
Range of motion
Active shoulders
Midline stability
Posterior chain engagement

Question 16

The four models of fitness are:

Answer 16

The 10 General Skills
The Hopper
The Metabolic Pathways
Sickness-Wellness-Fitness Continuum

Question 17

The 10 General Skills are:

Answer 17

Cardiovascular/respiratory endurance
Stamina
Strength
Flexibility

Power
Speed

Coordination
Agility
Balance
Accuracy

Question 18

Activity that improves performance through a measurable organic change in the body.

Answer 18

Training

Question 19

Activity that improves performance through changes in the nervous system.

Answer 19

Practice

Question 20

The four organic skills are:

Answer 20

Endurance, stamina, strength, and flexibility.

Question 21

The four neurological skills are:

Answer 21

Coordination, agility, balance, and accuracy.

Question 22

The two skills that are both organic and neurological are:

Answer 22

Power and speed

Question 23

Balance of physiological adaptations.

Answer 23

Summary of the 10 General Skills

Question 24

The essence of this model is the view that fitness is about performing well at any and every task imaginable.

Answer 24

The Hopper

Question 25

Skills/Drills

Answer 25

Summary of The Hopper.

Question 26

What are the three metabolic pathways?

Answer 26

Phosphagen/Phosphocreatine
Glycolitic/lactate
Aerobic/oxidative

Question 27

Metabolic pathway that drops off after about 10 seconds with a max output of about 100%.

Answer 27

Phosphagen/phosphocreatine

Question 28

Metabolic pathway that drops after 1 to 2 minutes with a max power output of about 70%.

Answer 28

Glycolitic/lactate

Question 29

Metabolic pathway that falls off after more than two minutes with a max power output of about 40%.

Answer 29

Aerobic/oxidative

Question 30

Bioenergetic transfer of energy.

Answer 30

Summary of the metabolic pathways.

Question 31

The model of fitness that is a measure of one’s health markers.

Answer 31

Sickness-Wellness and Fitness continuum.

Question 32

Lifestyle

Answer 32

Summary of Sickness-Wellness-Fitness continuum.

Question 33

CrossFit’s definition of fitness.

Answer 33

Work capacity across broad time and modal domains.

Question 34

CrossFit definition of health:

Answer 34

Work capacity across broad time and modal domains throughout your life.

Question 35

CrossFit definition of technique.

Answer 35

Movement or positions used to accomplish a task.

Question 36

Good technique uses

Answer 36

Maximum work with minimal energy.

Question 37

CrossFit definition of strength:

Answer 37

The productive application of force.

Coordination, accuracy, agility, balance

Question 38

Performing skills with quality and speed at high intensity.

Answer 38

Threshold Training

Question 39

Threshold training with quality and speed =

Answer 39

Virtuosity

Question 40

The three meaningful components to analysis of a fitness program:

Answer 40

Safety, efficacy, and efficiency.

Question 41

The question for the safety of a program is

Answer 41

What is the risk?

Question 42

The question for the efficacy of a program is

Answer 42

What are the results? Or return?

Question 43

The question for the efficiency of a program is

Answer 43

How long will it take?

Question 44

Mechanics leads to ____________ which leads to __________.

Answer 44

Consistency

Intensity