Crossfit level 1 participant handbook
Study online at https://quizlet.com/_hbklel
1. Define Crossfit: A core strengthing program made up of constantly varied high
intensity functional movements
2. Articulate the 7 characteristics of Functional Movements: Natural
Universal Motor Recruitment Patterns
Essential
Safe
compound yet Irreducible
Core to Extremity
High Power Producing
3. Functional Movement Characteristic: Natural: involve multiple joint move-
ments
4. Functional Movement Characteristic: Universal Motor Recruitment Pat-
terns: Found in every day life
5. Functional Movement Characteristic: Essential: to independent living and
quality of life and inhibits increpitude
6. Functional Movement Characteristic: Safe: mechanically sound and therefore
safe
7. Functional Movement Characteristic: Compound yet Irrducible: you can't
breakdown into individaul movements and get the same benefit
8. Functional Movement Characteristic: Core to Extemity: Midline stablization
9. Functional Movement Characteristic: High-Power Producing: Load, Dis-
tance, Speed
10. What is the most important characteristic: to move a large load a long
distance and to do it quickly
11. Define and Calculate Work: ability to perform real physical work
force x distance
12. Define and Calculate Power: time rate of doing work(force) x distance/time
13. Understand how relative changes in force, distance, and time change
power output.: 100 pounds moved 20ft in 1 min= 2000ft/min
100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 ft/min
14. Describe intensity and how it is related to power: power=intensity Intensity
is power
intensity is the independent variable commonly associated with max favourable
adaption to exercise
15. Articulate the relationship between intensity and results: intensity bring
results
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_hbklel
16. Explain the concept of 'failing at the margins of you experience' and how
it relates to variance in crossfit: constant variance prepares you at your margins
of experience to prevent failure at margins of experience
17. Define Variance: prep for random physical challenges, and unknown and un-
knowable
18. Define General Physical Preparedness GPP/ and identify the relationship
of variance to GPP: GPP is broad, general, and inclusive and variance creates this
general condition
19. Expalin the concept of "failing at the margins of your experience" and how
it relates to variance in CF: constant variance prepares you at your margins of
experience to prevent failure at margins of expereince
20. Articulate the difference between specialization and CF: speicalization is
focusing on specific skills and CF is variance...specialty is not specialization
21. Articulate Crossfit's definition of fitness: increased work capacit over broad
time and modal domains
22. What are the 4 supporting models: 10 general physial skills
the hopper
metabolic pathways
Sickness-wellness-fitness continumm
23. Define 10 general physical skills: balance of physiological adaptation
24. Define Hopper: is statistical and is a measure of an athlete performing relatively
well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
25. Define Metabolic Pathways: These pathways provide the energy for all human
action
fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways or
engines
Balance of bioenergetics
26. Define Sickness-Wellness-Fitness continuum: balance of wellness with fit-
ness a hedge agaisnt sickness protected by wellness: Graph in trainers guide
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_hbklel
Balance of lifestyle
27. What are the 10 General Physical Skills: 1. Cardio Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
28. Define Cardio Respiratory Endurance: The ability of body systems to gather,
process, and deliver oxygen
29. Define Stamina: The ability of body systems to process, deliver, store and utilize
energy
30. Define Strength: The ability of a muscular unit, or combination of muscular
units, to apply force
31. Define Flexibility: The ability to maximize the range of motion at a given joint
32. Define Power: The ability of a muscular unit, or combination of muscular units,
to apply maximum force in a minimum time
33. Define Speed: The ability to minimize the time cycle of a repeated movement
34. Define Coordination: The ability to combine several distinct movement patterns
into a singular distinct movement
35. Define Agility: The ability to minimize transition time from one movement pat-
tern to another
36. Define Balance: The ability to control the placement of the body's center of
gravity in relation to its base
37. Define Accueracy: The ability to control movement in a given direction or at a
given intensity
38. Differentiate training from practice and the adaptations developed under
both: training is organic builds an increse in physical skills involving organic changes
through the productive application of force
practice builds the neurological skills of technique of coordination, accuracy, agility,
and balance
39. Articulate Phosphogen: Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
Study online at https://quizlet.com/_hbklel
1. Define Crossfit: A core strengthing program made up of constantly varied high
intensity functional movements
2. Articulate the 7 characteristics of Functional Movements: Natural
Universal Motor Recruitment Patterns
Essential
Safe
compound yet Irreducible
Core to Extremity
High Power Producing
3. Functional Movement Characteristic: Natural: involve multiple joint move-
ments
4. Functional Movement Characteristic: Universal Motor Recruitment Pat-
terns: Found in every day life
5. Functional Movement Characteristic: Essential: to independent living and
quality of life and inhibits increpitude
6. Functional Movement Characteristic: Safe: mechanically sound and therefore
safe
7. Functional Movement Characteristic: Compound yet Irrducible: you can't
breakdown into individaul movements and get the same benefit
8. Functional Movement Characteristic: Core to Extemity: Midline stablization
9. Functional Movement Characteristic: High-Power Producing: Load, Dis-
tance, Speed
10. What is the most important characteristic: to move a large load a long
distance and to do it quickly
11. Define and Calculate Work: ability to perform real physical work
force x distance
12. Define and Calculate Power: time rate of doing work(force) x distance/time
13. Understand how relative changes in force, distance, and time change
power output.: 100 pounds moved 20ft in 1 min= 2000ft/min
100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 ft/min
14. Describe intensity and how it is related to power: power=intensity Intensity
is power
intensity is the independent variable commonly associated with max favourable
adaption to exercise
15. Articulate the relationship between intensity and results: intensity bring
results
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_hbklel
16. Explain the concept of 'failing at the margins of you experience' and how
it relates to variance in crossfit: constant variance prepares you at your margins
of experience to prevent failure at margins of experience
17. Define Variance: prep for random physical challenges, and unknown and un-
knowable
18. Define General Physical Preparedness GPP/ and identify the relationship
of variance to GPP: GPP is broad, general, and inclusive and variance creates this
general condition
19. Expalin the concept of "failing at the margins of your experience" and how
it relates to variance in CF: constant variance prepares you at your margins of
experience to prevent failure at margins of expereince
20. Articulate the difference between specialization and CF: speicalization is
focusing on specific skills and CF is variance...specialty is not specialization
21. Articulate Crossfit's definition of fitness: increased work capacit over broad
time and modal domains
22. What are the 4 supporting models: 10 general physial skills
the hopper
metabolic pathways
Sickness-wellness-fitness continumm
23. Define 10 general physical skills: balance of physiological adaptation
24. Define Hopper: is statistical and is a measure of an athlete performing relatively
well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
25. Define Metabolic Pathways: These pathways provide the energy for all human
action
fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways or
engines
Balance of bioenergetics
26. Define Sickness-Wellness-Fitness continuum: balance of wellness with fit-
ness a hedge agaisnt sickness protected by wellness: Graph in trainers guide
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_hbklel
Balance of lifestyle
27. What are the 10 General Physical Skills: 1. Cardio Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
28. Define Cardio Respiratory Endurance: The ability of body systems to gather,
process, and deliver oxygen
29. Define Stamina: The ability of body systems to process, deliver, store and utilize
energy
30. Define Strength: The ability of a muscular unit, or combination of muscular
units, to apply force
31. Define Flexibility: The ability to maximize the range of motion at a given joint
32. Define Power: The ability of a muscular unit, or combination of muscular units,
to apply maximum force in a minimum time
33. Define Speed: The ability to minimize the time cycle of a repeated movement
34. Define Coordination: The ability to combine several distinct movement patterns
into a singular distinct movement
35. Define Agility: The ability to minimize transition time from one movement pat-
tern to another
36. Define Balance: The ability to control the placement of the body's center of
gravity in relation to its base
37. Define Accueracy: The ability to control movement in a given direction or at a
given intensity
38. Differentiate training from practice and the adaptations developed under
both: training is organic builds an increse in physical skills involving organic changes
through the productive application of force
practice builds the neurological skills of technique of coordination, accuracy, agility,
and balance
39. Articulate Phosphogen: Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
