Crossfit Level 1 Trainer Test Exam 139
QUESTIONS WITH COMPLETE SOLUTIONS.
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
/ 19
,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
/ 19
,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
/ 19
, both (2)?: 1. Endurance
2. Stamina
3. Strength
4. Flexibility
/ 19
QUESTIONS WITH COMPLETE SOLUTIONS.
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
/ 19
,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
/ 19
,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
/ 19
, both (2)?: 1. Endurance
2. Stamina
3. Strength
4. Flexibility
/ 19
