Crossfit Level 1
Study online at https://quizlet.com/_1ewqoa
1. Aim of Crossfit: broad, general and inclusive fitness
2. Prescription: constantly varied, high intensity, functional movement
3. Functional movement: load, distance and speed
4. Diet: lays the molecular foundations for fitness and health.
5. Metabolic Conditioning: builds capacity in each of three metabolic pathways,
beginning with aerobic, then lactic acid, and then phosphocreatine pathways
6. Gymnastics: establishes functional capacity for body control and range of mo-
tion.
7. Weightlifting and throwing: develop ability to control external objects and pro-
duce power.
8. Sport: applies fitness in competitive atmosphere with more randomized move-
ments and skill mastery
9. two anaerobic systems: the phosphagen system and the lactic acid system
10. two Olympic lifts: the clean and jerk and the snatch
11. olympic lifts train athletes to...: effectively activate more muscle fibers more
rapidly than through any other modality of training apply force to muscle groups in
proper sequence, i.e., from the center of the body to its extremities condition the
body to receive such forces from another moving body both safely and effectively
(develop an athletes' explosive power, control of external objects, and mastery of
critical motor recruitment patterns)
12. studies have demonstrated the Olympic lifts
unique capacity to...: develop strength, muscle, power, speed, coordination, verti-
cal leap, muscular endurance, bone strength, and the physical capacity to withstand
stress
13. extraordinary value of gymnastics as a training
modality lies in...: its reliance on the body's own weight as the sole source of
resistance. This places a unique premium on the improvement of strength to weight
ratio
14. Gymnastics develops what movements?: pull-ups, squats, lunges, jumping,
push-ups, and numerous presses to handstand, scales, and holds.
15. Gymnastics is...: the ultimate approach to improving coordination, balance,
agility, accuracy, and flexibility.
16. CrossFit program embraces...: short, middle, and long distance metabolic
conditioning, low, moderate, and heavy load assignment. We encourage creative
and continuously varied compositions
17. Among the hormonal responses vital to athletic
development are...: substantial increases in testosterone, insulin-like growth factor,
and human growth hormone
, Crossfit Level 1
Study online at https://quizlet.com/_1ewqoa
18. Neuroendocrine adaptation: a change in the body that affects you either
neurologically or hormonally. Most important adaptations to exercise are in part
or completely a result of a hormonal or neurological shift
19. Power: time rate of doing work
20. what is associated with a high neuroendocrine response?: Heavy load
weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals
21. Cross training: exceeding the normal parameters of the regular demands of
your sport or training
22. types of cross training: functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete's
sport or exercise regimen
23. The four defining themes of the Crossfit program: neuroendocrine response,
power, cross training, functional movement
24. Functional Movements: movements that mimic motor recruitment patterns that
are found in everyday life.
The bulk of isolation movements are non-functional movements. By contrast the
compound or multi-joint movements are functional.
mechanically sound and therefore safe, and secondly they are the movements that
elicit a high neuroendocrine response.
25. CrossFit dietary prescription is as follows:: Protein should be lean and varied
and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40%
of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your
total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
26. What is t he problem with high-glycemic carbohydrates?: they give an
inordinate insulin response.
27. the three most important and interdependent facets of any fitness pro-
gram: safety, efficacy, and efficiency. They can be supported only by measurable,
observable, repeatable facts, i.e., data. We call this approach "evidence-based
fitness".
Study online at https://quizlet.com/_1ewqoa
1. Aim of Crossfit: broad, general and inclusive fitness
2. Prescription: constantly varied, high intensity, functional movement
3. Functional movement: load, distance and speed
4. Diet: lays the molecular foundations for fitness and health.
5. Metabolic Conditioning: builds capacity in each of three metabolic pathways,
beginning with aerobic, then lactic acid, and then phosphocreatine pathways
6. Gymnastics: establishes functional capacity for body control and range of mo-
tion.
7. Weightlifting and throwing: develop ability to control external objects and pro-
duce power.
8. Sport: applies fitness in competitive atmosphere with more randomized move-
ments and skill mastery
9. two anaerobic systems: the phosphagen system and the lactic acid system
10. two Olympic lifts: the clean and jerk and the snatch
11. olympic lifts train athletes to...: effectively activate more muscle fibers more
rapidly than through any other modality of training apply force to muscle groups in
proper sequence, i.e., from the center of the body to its extremities condition the
body to receive such forces from another moving body both safely and effectively
(develop an athletes' explosive power, control of external objects, and mastery of
critical motor recruitment patterns)
12. studies have demonstrated the Olympic lifts
unique capacity to...: develop strength, muscle, power, speed, coordination, verti-
cal leap, muscular endurance, bone strength, and the physical capacity to withstand
stress
13. extraordinary value of gymnastics as a training
modality lies in...: its reliance on the body's own weight as the sole source of
resistance. This places a unique premium on the improvement of strength to weight
ratio
14. Gymnastics develops what movements?: pull-ups, squats, lunges, jumping,
push-ups, and numerous presses to handstand, scales, and holds.
15. Gymnastics is...: the ultimate approach to improving coordination, balance,
agility, accuracy, and flexibility.
16. CrossFit program embraces...: short, middle, and long distance metabolic
conditioning, low, moderate, and heavy load assignment. We encourage creative
and continuously varied compositions
17. Among the hormonal responses vital to athletic
development are...: substantial increases in testosterone, insulin-like growth factor,
and human growth hormone
, Crossfit Level 1
Study online at https://quizlet.com/_1ewqoa
18. Neuroendocrine adaptation: a change in the body that affects you either
neurologically or hormonally. Most important adaptations to exercise are in part
or completely a result of a hormonal or neurological shift
19. Power: time rate of doing work
20. what is associated with a high neuroendocrine response?: Heavy load
weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals
21. Cross training: exceeding the normal parameters of the regular demands of
your sport or training
22. types of cross training: functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete's
sport or exercise regimen
23. The four defining themes of the Crossfit program: neuroendocrine response,
power, cross training, functional movement
24. Functional Movements: movements that mimic motor recruitment patterns that
are found in everyday life.
The bulk of isolation movements are non-functional movements. By contrast the
compound or multi-joint movements are functional.
mechanically sound and therefore safe, and secondly they are the movements that
elicit a high neuroendocrine response.
25. CrossFit dietary prescription is as follows:: Protein should be lean and varied
and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40%
of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your
total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
26. What is t he problem with high-glycemic carbohydrates?: they give an
inordinate insulin response.
27. the three most important and interdependent facets of any fitness pro-
gram: safety, efficacy, and efficiency. They can be supported only by measurable,
observable, repeatable facts, i.e., data. We call this approach "evidence-based
fitness".
