1
Crossfit Level 1 Trainer Test
Define CrossFit
constantly varied functional movement executed at high intensity.
ER
H
Characteristics of Functional Movements:
1. Natural
IG
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
H
4. Safe
G
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
IN
Y
Define and Calculate Work:
L
The ability to perform real physical work as measured by; force x distance
F
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
, 2
large loads-- force
long distances-- distance(or reps)
quickly--time
Intensity
ER
H
Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
IG
H
Most important characteristic of functional movements
G
Their capacity to move large loads over a long distances, quickly.
IN
Crossfit Methodology
Y
Safety, efficacy and efficiency most important facets to elevate fitness can be
L
supported by measurable, observable and repeatable data. "Evidence based"
F
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
, 3
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
ER
H
What is GPP and it's definition:
General Physical Preparedness: Being prepared to run and weightlift better than
G
someone who only runs or only weightlift.
I
Ex: broad, general and inclusive and variance creates this general condition
H
which prepares you for the unknown.
NG
Failing at the margins of your experience relating to variance in CF
I
Constant variance prepares you at your margins of experience to prevent failure
Y
at margins of experience
FL
Specialization vs CrossFit
Specialization in one sport and being great in one activity only vs Crossfit that
will make you good in all activities.
, 4
Crossfit definition of fitness and health and their relationship
Fitness is work capacity across broad time and modal domains. and health is
work capacity across broad time and modal.domains throughout your life.
ER
What are Crossfits Four -4- Models for evaluating and guiding fitness:
H
1. The 10 General Physical Skills
2. The Hopper
G
3. The Metabolic Pathways
I
4. Sickness and Wellness Continuum
GH
And to be considered fit is to be good at all 4 modals of fitness.
IN
Define The 10 Physical Skills
Y
You are as fit as you are competent in each of these 10 Skills:
L
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
F
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)
Crossfit Level 1 Trainer Test
Define CrossFit
constantly varied functional movement executed at high intensity.
ER
H
Characteristics of Functional Movements:
1. Natural
IG
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
H
4. Safe
G
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
IN
Y
Define and Calculate Work:
L
The ability to perform real physical work as measured by; force x distance
F
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
, 2
large loads-- force
long distances-- distance(or reps)
quickly--time
Intensity
ER
H
Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
IG
H
Most important characteristic of functional movements
G
Their capacity to move large loads over a long distances, quickly.
IN
Crossfit Methodology
Y
Safety, efficacy and efficiency most important facets to elevate fitness can be
L
supported by measurable, observable and repeatable data. "Evidence based"
F
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
, 3
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
ER
H
What is GPP and it's definition:
General Physical Preparedness: Being prepared to run and weightlift better than
G
someone who only runs or only weightlift.
I
Ex: broad, general and inclusive and variance creates this general condition
H
which prepares you for the unknown.
NG
Failing at the margins of your experience relating to variance in CF
I
Constant variance prepares you at your margins of experience to prevent failure
Y
at margins of experience
FL
Specialization vs CrossFit
Specialization in one sport and being great in one activity only vs Crossfit that
will make you good in all activities.
, 4
Crossfit definition of fitness and health and their relationship
Fitness is work capacity across broad time and modal domains. and health is
work capacity across broad time and modal.domains throughout your life.
ER
What are Crossfits Four -4- Models for evaluating and guiding fitness:
H
1. The 10 General Physical Skills
2. The Hopper
G
3. The Metabolic Pathways
I
4. Sickness and Wellness Continuum
GH
And to be considered fit is to be good at all 4 modals of fitness.
IN
Define The 10 Physical Skills
Y
You are as fit as you are competent in each of these 10 Skills:
L
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
F
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)
