Crossfit Level 1 Trainer Test Study Guide Solutions

Crossfit Level 1 Trainer Test Study Guide Solutions Define CrossFit - Ans:-constantly varied functional movement executed at high intensity. Characteristics of Functional Movements: - Ans:-1. Natural 2. UMRP: Universal motor recruitment pattern. (found everywhere) 3. Essential: for quality of life, living independently, to do everyday things. 4. Safe 5. Compound yet irreducible (mutiple joints) 6. Core to extremity. Define and Calculate Work: - Ans:-The ability to perform real physical work as measured by; force x distance Define and Calculate Power: - Ans:-The time rate of doing work; intensity; force x distance./time ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 2/41 Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time Intensity - Ans:-Power; is the independent variable most commonly associated with maximizing the rate or return . The greater/higher the intensity the better the results. Most important characteristic of functional movements - Ans:-Their capacity to move large loads over a long distances, quickly. Crossfit Methodology - Ans:-Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based" Constantly Varied: - Ans:-Exsposure to a program that is broad general and inclusive. Factors to vary: 1. loads 2. distance 3. time ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 3/41 4 equipment. Being prepared for the unknown and unknowable. What is GPP and it's definition: - Ans:-General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift. Ex: broad, general and inclusive and variance creates this general condition which prepares you for the unknown. Failing at the margins of your experience relating to variance in CF - Ans:-Constant variance prepares you at your margins of experience to prevent failure at margins of experience Specialization vs CrossFit - Ans:-Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all activities. Crossfit definition of fitness and health and their relationship - Ans:-Fitness is work capacity across broad time and modal domains. and health is work capacity across broad time and ns throughout your life. What are Crossfits Four -4- Models for evaluating and guiding fitness: - Ans:-1. The 10 General Physical Skills 2. The Hopper 3. The Metabolic Pathways ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 4/41 4. Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness. Define The 10 Physical Skills - Ans:-You are as fit as you are competent in each of these 10 Skills: 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen) 2. Stamina (process, deliver, store and utilize energy) 3. Strength (muscular unit, apply force) 4. Flexibility (maximize ROM of a joint) 5. Power(applying maximum force in minimum time) 6. Speed (minimize time cycle of a repeated movement) 7. Coordination (combine several patterns into a singular movement) 8. Agility (minimizing transition time) 9. Balance (control the body center of gravity) 10. Accuracy ( controlling movement in any direction at anytime) ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 5/41 The Hopper - Ans:-Is loaded with as many skills and drills from many different sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations. Metabolic Pathways - Ans:-3 Metabolic ways to provide energy to the body 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen) 2. Glycolytic (quick but not fast)-- Anerobix 3. Oxidative (long time)--aerobic(arp with oxygen) Sickness and Wellness - Ans:-The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the right side is fit. if all your numbers are on the right if you if you do get sick you have a better chance of getting well sooner. Which 10 Physical Skills improve by training (4), practice (4) and both (2)? - Ans:-1. Endurance 2. Stamina 3. Strength 4. Flexibility 1. Coordination ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 6/41 2. Agility 3. Balance 4. Accuracy 1. Power 2. Speed Identify and Explain the 3 Metabolic Pathways - Ans:-Anaerobic: Moderate to high power lasting less than several minutes (interval training) 1. Phosphagen 2. Glycolytic Aerobic: Low power lasting longer than several minutes 3. Oxidative Interval Training is key for: - Ans:-developing cardiov