Crossfit Level 1 exam review
Define CrossFit
A core strengthing program made up of constantly varied high intensity functional movements
Articulate Characteristics of functional movements: Natural
They are natural, effective, & efficient locomotor of body & external objects; most important they
move large loads over long distances quickly;
Articulate Characteristics of functional movements: Universal Motor Recruitment Patterns
universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
Articulate Characteristics of functional movements: Essential
universal motor recruitment patterns:
essential because the soundness & efficacy of functional movements are so profound that exercising
without them is by comparison a colossal waste of time
Safe
Functional movements are safe because they are mechanically sound
Compound yet Irreducible
Compound/multi-joint movements are functional
High-Power Producing
Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density
all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of
Crossfit workout
Identify the most important characteristic of functional movements
most important characteristic of functional movements is that they move large loads over long
distances quickly
Define & calculate work
ability to perform real physical work
ForceXDistance/time = power
Define & calculate power
ability of a muscular unit to apply max force in minimum time; time rate of doing work; force x
distance =time; time rate of doing work;
Understand how relative changes in force, distance & timing change power output
Describe intensity & how it is related to power
,Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density
all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of
Crossfit workout
Articulate the difference between specialization & CrossFit
Capacity culled from the intersection of all sports demands would quite logically lend itself well to all
sport. In sum, our specialty is not specializing.
What is fitness: Articulate CrossFit's definition of fitness & health & explain their relationship
CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
fitness, wellness, and pathology (sickness) are measures of the same entity: your health.
Define the 4 supporting models of CrossFit's definition of: General physical skills
General physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power,
speed, coordination, agility, balance, & accuracy
Define the 4 supporting models of CrossFit's definition of: The hopper
The hopper is performing well at any & all imaginable task
Define the 4 supporting models of CrossFit's definition of: Metabolic pathways
Metabolic pathways are pathways that provide energy for all human action
Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum
Sickness-Wellness-Fitness Continuum is every measurable value of health
Identify how each model could be used to assess fitness & to determine the fittest individual: General
physical skills
you are as fit as you are competent in each of the 10 general physical skills
Identify how each model could be used to assess fitness & to determine the fittest individual: The
hopper
by your capacity to perform well at fitness tasks compared to other people
Identify how each model could be used to assess fitness & to determine the fittest individual:
Metabolic pathways
requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway
Identify how each model could be used to assess fitness & to determine the fittest individual:
Sickness-Wellness-Fitness Continuum
Fitness is super-wellness
Identify & define the 10 general physics skills
1. cardiovascular & respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7.
coordination 8. agility 9. balance 10. accuracy
, Identify & define the 10 general physics skills: 1. cardiovascular & respiratory endurance
1. cardiovascular & respiratory endurance - the ability of body systems to gather, process, & deliver
oxygen
Identify & define the 10 general physics skills: 2. stamina
2. stamina - ability of body systems to process, deliver, store & utilize energy
Identify & define the 10 general physics skills: 3. strength
3. strength - the ability of a muscular unit or combo of muscular units to apply force
Identify & define the 10 general physics skills: 4. flexibility
4. flexibility - the ability to maximize the range of motion at a given joint
Identify & define the 10 general physics skills: 5. power
5. power - the ability of a muscular unit or combo of muscular units to apply maximum force in
minimum time
Identify & define the 10 general physics skills: 6. speed
6. speed - the ability to minimize the time cycle of a repeated movement
Identify & define the 10 general physics skills: 7. coordination
7. coordination - the ability to combine several distinct movement patterns into a singular distinct
movement
Identify & define the 10 general physics skills: 8. agility
8. agility - the ability to minimize transition time from one movement pattern to another
Identify & define the 10 general physics skills: 9. balance
9. balance - the ability to control the placement of the body center of gravity in relation to its support
base
:Identify & define the 10 general physics skills: 10. accuracy
10. accuracy - the ability to control movement in a given direction or at a given intensity
Differentiate training from practice and explain the adaptations developed beer both
training refers to an activity that improves performance thru a measurable organic change in the
body;
practice refers to an activity that improves performance thru changes in the nervous system - power
& speed are adaptions of both
Identify & articulate the time domains of the three metabolic pathways
1. phosphagen - short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
Define CrossFit
A core strengthing program made up of constantly varied high intensity functional movements
Articulate Characteristics of functional movements: Natural
They are natural, effective, & efficient locomotor of body & external objects; most important they
move large loads over long distances quickly;
Articulate Characteristics of functional movements: Universal Motor Recruitment Patterns
universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
Articulate Characteristics of functional movements: Essential
universal motor recruitment patterns:
essential because the soundness & efficacy of functional movements are so profound that exercising
without them is by comparison a colossal waste of time
Safe
Functional movements are safe because they are mechanically sound
Compound yet Irreducible
Compound/multi-joint movements are functional
High-Power Producing
Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density
all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of
Crossfit workout
Identify the most important characteristic of functional movements
most important characteristic of functional movements is that they move large loads over long
distances quickly
Define & calculate work
ability to perform real physical work
ForceXDistance/time = power
Define & calculate power
ability of a muscular unit to apply max force in minimum time; time rate of doing work; force x
distance =time; time rate of doing work;
Understand how relative changes in force, distance & timing change power output
Describe intensity & how it is related to power
,Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density
all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of
Crossfit workout
Articulate the difference between specialization & CrossFit
Capacity culled from the intersection of all sports demands would quite logically lend itself well to all
sport. In sum, our specialty is not specializing.
What is fitness: Articulate CrossFit's definition of fitness & health & explain their relationship
CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
fitness, wellness, and pathology (sickness) are measures of the same entity: your health.
Define the 4 supporting models of CrossFit's definition of: General physical skills
General physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power,
speed, coordination, agility, balance, & accuracy
Define the 4 supporting models of CrossFit's definition of: The hopper
The hopper is performing well at any & all imaginable task
Define the 4 supporting models of CrossFit's definition of: Metabolic pathways
Metabolic pathways are pathways that provide energy for all human action
Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum
Sickness-Wellness-Fitness Continuum is every measurable value of health
Identify how each model could be used to assess fitness & to determine the fittest individual: General
physical skills
you are as fit as you are competent in each of the 10 general physical skills
Identify how each model could be used to assess fitness & to determine the fittest individual: The
hopper
by your capacity to perform well at fitness tasks compared to other people
Identify how each model could be used to assess fitness & to determine the fittest individual:
Metabolic pathways
requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway
Identify how each model could be used to assess fitness & to determine the fittest individual:
Sickness-Wellness-Fitness Continuum
Fitness is super-wellness
Identify & define the 10 general physics skills
1. cardiovascular & respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7.
coordination 8. agility 9. balance 10. accuracy
, Identify & define the 10 general physics skills: 1. cardiovascular & respiratory endurance
1. cardiovascular & respiratory endurance - the ability of body systems to gather, process, & deliver
oxygen
Identify & define the 10 general physics skills: 2. stamina
2. stamina - ability of body systems to process, deliver, store & utilize energy
Identify & define the 10 general physics skills: 3. strength
3. strength - the ability of a muscular unit or combo of muscular units to apply force
Identify & define the 10 general physics skills: 4. flexibility
4. flexibility - the ability to maximize the range of motion at a given joint
Identify & define the 10 general physics skills: 5. power
5. power - the ability of a muscular unit or combo of muscular units to apply maximum force in
minimum time
Identify & define the 10 general physics skills: 6. speed
6. speed - the ability to minimize the time cycle of a repeated movement
Identify & define the 10 general physics skills: 7. coordination
7. coordination - the ability to combine several distinct movement patterns into a singular distinct
movement
Identify & define the 10 general physics skills: 8. agility
8. agility - the ability to minimize transition time from one movement pattern to another
Identify & define the 10 general physics skills: 9. balance
9. balance - the ability to control the placement of the body center of gravity in relation to its support
base
:Identify & define the 10 general physics skills: 10. accuracy
10. accuracy - the ability to control movement in a given direction or at a given intensity
Differentiate training from practice and explain the adaptations developed beer both
training refers to an activity that improves performance thru a measurable organic change in the
body;
practice refers to an activity that improves performance thru changes in the nervous system - power
& speed are adaptions of both
Identify & articulate the time domains of the three metabolic pathways
1. phosphagen - short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
