Crossfit Level 1 Trainer Test
Study online at https://quizlet.com/_5127ef
1. Define CrossFit: constantly varied functional movement executed at high inten-
sity.
2. Characteristics of Functional Movements:: 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.
3. Define and Calculate Work:: The ability to perform real physical work as mea-
sured by; force x distance
4. Define and Calculate Power:: The time rate of doing work; intensity; force x
distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity: Power; is the independent variable most commonly associated with
maximizing the rate or return . The greater/higher the intensity the better the results.
6. Most important characteristic of functional movements: Their capacity to
move large loads over a long distances, quickly.
7. Crossfit Methodology: Safety, efficacy and efficiency most important facets to
elevate fitness can be supported by measurable, observable and repeatable data.
"Evidence based"
8. Constantly Varied:: Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and it's definition:: General Physical Preparedness: Being pre-
pared 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.
10. Failing at the margins of your experience relating to variance in CF: Con-
stant variance prepares you at your margins of experience to prevent failure at
margins of experience
, Crossfit Level 1 Trainer Test
Study online at https://quizlet.com/_5127ef
11. Specialization vs CrossFit: Specialization in one sport and being great in one
activity only vs Crossfit that will make you good in all activities.
12. 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.
13. What are Crossfits Four -4- Models for evaluating and guiding fitness:: 1.
The 10 General Physical Skills
2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
14. Define The 10 Physical Skills: 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)
15. The Hopper: 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.
16. Metabolic Pathways: 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)
17. Sickness and Wellness: 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.
18. Which 10 Physical Skills improve by training (4), practice (4) and both
(2)?: 1. Endurance
2. Stamina
3. Strength
4. Flexibility
, Crossfit Level 1 Trainer Test
Study online at https://quizlet.com/_5127ef
1. Coordination
2. Agility
3. Balance
4. Accuracy
1. Power
2. Speed
19. Identify and Explain the 3 Metabolic Pathways: 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
20. Interval Training is key for:: developing cardiovascular system without the loss
of speed, strength, and power.
21. What is the Theoretically Hierarchy of the Development of an Athlete?: Nu-
trition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the
pyramid)
22. Describe Sickness and Wellness Continuum: Nearly every measurable value
of health can be placed on a continuum that ranges from sickness to wellness to
fitness. I.E. -
high blood pressure -sickness(pathological)
normal blood pressure- Wellness(normal or healthy)
above normal- fitness( athlete)
23. How does the Sickness and Wellness relates to heath to fitness?: Fitness
is and should be "super-wellness." Sickness, wellness, and fitness are measures of
the same entity. Health is sustained fitness and wellness is not being sick
24. Identify and interpret the power curve:: Fitness can be graphed in two-dimen-
sions with duration of effort on the x-axis and power on the y-axis. By graphing your
average power capacity across a variety of domains (skills & drills) you create a
power curve that represents your 'fitness'. By adding age as the z-axis, the power
curve takes three dimensional shape and defines your health or sustained fitness.
25. How is work capacity illustrated by the power curve?: Duration of effort is
graphed on the x-axis and power is graphed on the y-axis (power/time)
26. The goal of Crossfit relation to the power curve?: CrossFit can accurately
predict improvements in work capacity, expanding the individuals power curve. This
is a mathematical representation of increased 'fitness
Study online at https://quizlet.com/_5127ef
1. Define CrossFit: constantly varied functional movement executed at high inten-
sity.
2. Characteristics of Functional Movements:: 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.
3. Define and Calculate Work:: The ability to perform real physical work as mea-
sured by; force x distance
4. Define and Calculate Power:: The time rate of doing work; intensity; force x
distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity: Power; is the independent variable most commonly associated with
maximizing the rate or return . The greater/higher the intensity the better the results.
6. Most important characteristic of functional movements: Their capacity to
move large loads over a long distances, quickly.
7. Crossfit Methodology: Safety, efficacy and efficiency most important facets to
elevate fitness can be supported by measurable, observable and repeatable data.
"Evidence based"
8. Constantly Varied:: Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and it's definition:: General Physical Preparedness: Being pre-
pared 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.
10. Failing at the margins of your experience relating to variance in CF: Con-
stant variance prepares you at your margins of experience to prevent failure at
margins of experience
, Crossfit Level 1 Trainer Test
Study online at https://quizlet.com/_5127ef
11. Specialization vs CrossFit: Specialization in one sport and being great in one
activity only vs Crossfit that will make you good in all activities.
12. 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.
13. What are Crossfits Four -4- Models for evaluating and guiding fitness:: 1.
The 10 General Physical Skills
2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
14. Define The 10 Physical Skills: 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)
15. The Hopper: 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.
16. Metabolic Pathways: 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)
17. Sickness and Wellness: 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.
18. Which 10 Physical Skills improve by training (4), practice (4) and both
(2)?: 1. Endurance
2. Stamina
3. Strength
4. Flexibility
, Crossfit Level 1 Trainer Test
Study online at https://quizlet.com/_5127ef
1. Coordination
2. Agility
3. Balance
4. Accuracy
1. Power
2. Speed
19. Identify and Explain the 3 Metabolic Pathways: 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
20. Interval Training is key for:: developing cardiovascular system without the loss
of speed, strength, and power.
21. What is the Theoretically Hierarchy of the Development of an Athlete?: Nu-
trition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the
pyramid)
22. Describe Sickness and Wellness Continuum: Nearly every measurable value
of health can be placed on a continuum that ranges from sickness to wellness to
fitness. I.E. -
high blood pressure -sickness(pathological)
normal blood pressure- Wellness(normal or healthy)
above normal- fitness( athlete)
23. How does the Sickness and Wellness relates to heath to fitness?: Fitness
is and should be "super-wellness." Sickness, wellness, and fitness are measures of
the same entity. Health is sustained fitness and wellness is not being sick
24. Identify and interpret the power curve:: Fitness can be graphed in two-dimen-
sions with duration of effort on the x-axis and power on the y-axis. By graphing your
average power capacity across a variety of domains (skills & drills) you create a
power curve that represents your 'fitness'. By adding age as the z-axis, the power
curve takes three dimensional shape and defines your health or sustained fitness.
25. How is work capacity illustrated by the power curve?: Duration of effort is
graphed on the x-axis and power is graphed on the y-axis (power/time)
26. The goal of Crossfit relation to the power curve?: CrossFit can accurately
predict improvements in work capacity, expanding the individuals power curve. This
is a mathematical representation of increased 'fitness
