Crossfit Level 1 Handbook | 100% Correct
Answers | Verified | Latest 2024 Version
What is crossfit - ✔✔Constantly varied functional movements executed at high intensity
Constantly varied - ✔✔General physical preparedness (GPP)
What is General Physical Preparedness - ✔✔Term used to describe the generalised base qualities of an
athlete
What's the aim of GPP - ✔✔To establish a board foundational fitness level that can then be converted
and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical challenge
What is functional movement - ✔✔Natural seen in nature, universal motor recruitment patterns,
essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - ✔✔Universal motor recruitment patterns
Name the CrossFit models - ✔✔
1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ✔✔
1 - cardio & respiratory endurance
2 - stamina
3 - strength
,4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - ✔✔CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice - ✔✔Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice - ✔✔Power
Speed
What's the aim of the Hopper? - ✔✔Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks in
relation to other individuals.
,Name the 3 metabolic pathways? - ✔✔1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ✔✔Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ✔✔Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ✔✔Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ✔✔Sickness, well, fit continuum model
Define the 4th model - ✔✔Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
, Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ✔✔Work capacity across a broad time and model domains
What are the major lifts involved CF? - ✔✔Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ✔✔Meat, vegetables, nuts & seeds, some fruit, little
starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - ✔✔Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
Answers | Verified | Latest 2024 Version
What is crossfit - ✔✔Constantly varied functional movements executed at high intensity
Constantly varied - ✔✔General physical preparedness (GPP)
What is General Physical Preparedness - ✔✔Term used to describe the generalised base qualities of an
athlete
What's the aim of GPP - ✔✔To establish a board foundational fitness level that can then be converted
and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical challenge
What is functional movement - ✔✔Natural seen in nature, universal motor recruitment patterns,
essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - ✔✔Universal motor recruitment patterns
Name the CrossFit models - ✔✔
1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ✔✔
1 - cardio & respiratory endurance
2 - stamina
3 - strength
,4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - ✔✔CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice - ✔✔Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice - ✔✔Power
Speed
What's the aim of the Hopper? - ✔✔Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks in
relation to other individuals.
,Name the 3 metabolic pathways? - ✔✔1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ✔✔Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ✔✔Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ✔✔Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ✔✔Sickness, well, fit continuum model
Define the 4th model - ✔✔Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
, Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ✔✔Work capacity across a broad time and model domains
What are the major lifts involved CF? - ✔✔Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ✔✔Meat, vegetables, nuts & seeds, some fruit, little
starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - ✔✔Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
