Crossfit level 1 certification
Study online at https://quizlet.com/_2hi72u
1. Definition of Crossfit: constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
2. What is functional movement: load, distance, and speed for production of high
power
3. Define intensity: power
(intensity is the independent variable)
4. Crossfit methodology:: safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program,
can be supported only by measurable, observable, repeatable data)
5. 10 fitness domains of Crossfit:: cardiovascular/respiratory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, and accuracy
6. Define athlete: a person who is trained or skilled in exercises, sports, or games
requiring physical strength, agility, or stamina
7. Define Crossfit athlete: a person who is skilled or trained in strength, power,
balance, and agility, flexibility, and endurance
8. How is energy derived?: aerobically when O2 is utilized to metabolize substrates
derived from food and liberates energy
9. Aerobic activity:: are usually greater than 90 seconds in duration and involve low
to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
10. Anaerobic activity:: energy is liberated from substances in the absence of O2;
these activities are of less than 2 min in duration and involve moderate to high power
output intensity
Ex: 100 m sprint, squatting, pull ups
11. Anaerobic systems:: phosphagen and glycolytic (lactic acid)
12. 2 Olympic lifts:: clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through
any other modality of training; develop an athletes explosive power, control of
external objects, and mastery of critical motor recruitment patterns)
13. Hormonal responses vital to athletic development:: increased in testos-
terone, insulin-like growth factor, and human growth hormone
14. Adaptive responses to exercises capable of producing a significant neu-
roendocrine response:: mass and bone density
15. Power: time rate of doing work; also the definition of intensity
16. What is associated with high neuroendocrine response?: heavy load weight
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
, Crossfit level 1 certification
Study online at https://quizlet.com/_2hi72u
17. Cross training vs Crossfit: cross training is participating in several sports and
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
18. Functional movement:: are mechanically sound and therefor safe, and second-
ly they are the movements that elicit a high neuroendocrine response
19. Crossfit diet:: protein 30%; carbohydrates 40%; fat 30%
20. Protein:: total calories based on protein needs which should be between 0.7
and 1.0 grams of protein per pound of lean body mass
21. High glycemic carbohydrates:: raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
22. Crossfits 10 general physical skills:: cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accu-
racy
23. Training refers to:: activity that improves performance through a measurable
organic change in the body
24. Practice refers to:: activity improves performance through changes in the ner-
vous system: power and speed and adaptations of both training and practice
25. Define accuracy: the ability to control movement in a given direction or at a
given intensity
26. Define balance: the ability to control placement of the bodys center of gravity in
relation to its support base
27. Define agility: the ability to minimize transition time from one movement pattern
to another
28. Define coordination: the ability to combine several distinct movement patterns
into a singular distinct movement
29. Define speed: the ability to minimize the time cycle of a repeated movement
30. Define power: the ability of a muscular unit, or combo of muscle units, to apply
maximum force in minimum time
31. Phosphocreatine:: short, anaerobic, max intensity, located in cytosol of muscle
cells
Ex: 100 m dash
32. Glycolytic (lactate):: medium, anaerobic, medium to high intensity, cytosol of
all cells
Ex: 400 m sprint
33. Oxidative:: long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
34. 4 fitness models of Crossfit:: the 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
Study online at https://quizlet.com/_2hi72u
1. Definition of Crossfit: constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
2. What is functional movement: load, distance, and speed for production of high
power
3. Define intensity: power
(intensity is the independent variable)
4. Crossfit methodology:: safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program,
can be supported only by measurable, observable, repeatable data)
5. 10 fitness domains of Crossfit:: cardiovascular/respiratory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, and accuracy
6. Define athlete: a person who is trained or skilled in exercises, sports, or games
requiring physical strength, agility, or stamina
7. Define Crossfit athlete: a person who is skilled or trained in strength, power,
balance, and agility, flexibility, and endurance
8. How is energy derived?: aerobically when O2 is utilized to metabolize substrates
derived from food and liberates energy
9. Aerobic activity:: are usually greater than 90 seconds in duration and involve low
to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
10. Anaerobic activity:: energy is liberated from substances in the absence of O2;
these activities are of less than 2 min in duration and involve moderate to high power
output intensity
Ex: 100 m sprint, squatting, pull ups
11. Anaerobic systems:: phosphagen and glycolytic (lactic acid)
12. 2 Olympic lifts:: clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through
any other modality of training; develop an athletes explosive power, control of
external objects, and mastery of critical motor recruitment patterns)
13. Hormonal responses vital to athletic development:: increased in testos-
terone, insulin-like growth factor, and human growth hormone
14. Adaptive responses to exercises capable of producing a significant neu-
roendocrine response:: mass and bone density
15. Power: time rate of doing work; also the definition of intensity
16. What is associated with high neuroendocrine response?: heavy load weight
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
, Crossfit level 1 certification
Study online at https://quizlet.com/_2hi72u
17. Cross training vs Crossfit: cross training is participating in several sports and
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
18. Functional movement:: are mechanically sound and therefor safe, and second-
ly they are the movements that elicit a high neuroendocrine response
19. Crossfit diet:: protein 30%; carbohydrates 40%; fat 30%
20. Protein:: total calories based on protein needs which should be between 0.7
and 1.0 grams of protein per pound of lean body mass
21. High glycemic carbohydrates:: raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
22. Crossfits 10 general physical skills:: cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accu-
racy
23. Training refers to:: activity that improves performance through a measurable
organic change in the body
24. Practice refers to:: activity improves performance through changes in the ner-
vous system: power and speed and adaptations of both training and practice
25. Define accuracy: the ability to control movement in a given direction or at a
given intensity
26. Define balance: the ability to control placement of the bodys center of gravity in
relation to its support base
27. Define agility: the ability to minimize transition time from one movement pattern
to another
28. Define coordination: the ability to combine several distinct movement patterns
into a singular distinct movement
29. Define speed: the ability to minimize the time cycle of a repeated movement
30. Define power: the ability of a muscular unit, or combo of muscle units, to apply
maximum force in minimum time
31. Phosphocreatine:: short, anaerobic, max intensity, located in cytosol of muscle
cells
Ex: 100 m dash
32. Glycolytic (lactate):: medium, anaerobic, medium to high intensity, cytosol of
all cells
Ex: 400 m sprint
33. Oxidative:: long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
34. 4 fitness models of Crossfit:: the 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
