Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
1. Summary of the 3 metabolic pathways: check picture
2. phosphagen pathway
duration?
power? high/low intensity?
fuel source?: 5-10 Seconds
High intensity / High power
Fuel source is ATP (adenosine triphosphate)
3. phosphagen: anaerobic or aerobic?: anaerobic
4. phosphagen pathway: power output: max intensity efforts (100%)
5. phosphagen pathway: other names: phosphocreatine
6. phosphagen pathway time domain: 5-10 seconds, short
7. location of phosphagen: cytosol of muscle cells
8. muscle fiber type of phosphagen: type IIb
9. phosphagen substrate: phosphocreatine
10. ATP mechanism of phosphagen: ADP creates ATP by a phosphate molecule
11. example of phosphagen activity: 100m ddash
1 RM DL
12. Glycolytic pathway: time domain: medium, ~120 sec
13. glycolytic pathway: A metabolic process in which glucose is broken down to produce energy anaerobically.
14. Glycolytic pathway:: anaerobic or aerobic?: anaerobic
15. Glycolytic pathway: power output: medium/high intensity (70%)
16. Glycolytic pathway: other names: lactate
17. Glycolytic pathway location: cytosol of all cells
18. Glycolytic pathway muscle fiber type: type IIa
19. Glycolytic pathway substrate: glucose from bloodstream, muscle, or glycerol
20. Glycolytic pathway ATP mechanism: glucose oxidized to pyruvate produces 2 ATP
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
21. Glycolytic pathway: example activities: 400m sprint
elite-level Fran
22. oxidative pathway: low-powered activities, those that last in excess of several minutes, 120-300 seconds
(distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30.
23. oxidative pathway time domain: long, > 120 sec
24. oxidative pathway: aerobic vs anaerobic?: aerobic
25. oxidative pathway relative power output: low intensity efforts (40%)
26. oxidative pathway other names: aerobic
27. oxidative pathway muscle fiber type: Type I
28. oxidative pathway substrate: pyruvate (from glycolysis) or acetate (derived from fat or protein)
29. oxidative pathway ATP mechanism: pyruvate oxidized to produce 34 ATP
30. oxidative pathway example activities: anything > 120 sec of sustained effort (long runs etc)
31. CrossFit's 4 models for evaluating and guiding fitness: 1. 10 general physical skills
2. performance of athletic tasks (Hopper)
3. energy systems that drive all human action (metabolic pathways)
4. health markers as a measure of fitness (health sickness wellness continuum)
32. the 10 general physical skills: 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
33. c. training: activity that improves performance through a measurable organic change in the body:
a. demonstration
b. practice
c. training
d. effort
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
34. improvements in coordination, agility, balance and accuracy come about
through: practice
35. c. practice: activity that improves performance through changes in the nervous system
a. training
b. progressive overload
c. practice
d. consistency
36. power and speed are adaptations of both: training and practice
37. crossfits second fitness model: Hopper
38. what is the hopper?: the hopper model suggests taht your fitness can be measured by your capacity to
perform well at all tasks in relation to other individuals
39. crossfits third fitness model: metabolic pathways
40. which metabolic pathway should you be proficient in, in crossfit?: all 3
41. crossfits fourth fitness model: Sickness-Wellness-Fitness Continuum.
42. sickness-wellness-fitness continuum: 4th model of fitness; measuring, BP, body fat, bone den-
sity, triglyceride, good and bad cholesterol, flexibility, muscle mass
43. first model evaluates: efforts against a full range of general physical adaptations
44. second fitness model focuses on what: breadth and depth of performance
45. third fitness model focuses on: time, power, energy
46. fourth fitness model focuses on: health markers
47. representative sickness-wellness-fitness values for selected parameters:
48. which system benefits cardio function and decreases body fat: aerobic and anaer-
obic
49. which is superior to fat loss: anaerobic or aerobic: anaerobic
50. the method by which we use anaerobic efforts to develop aerobic condition-
ing is known as: interval training
51. the phosphagen pathway is the dominant pathways of intervals of:
1:1
1:2
1:3: 10-30 sec of work w/ 30-90 sec of rest (1:3 ratio) repeated 25-30 min
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
52. the glycolytic pathway is the dominant pathway in intervals of:
1:1
1:2
1:3: 30-120 sec work followed w/ 60-240 sec rest (work rest 1:2) repeated 10-20 times
53. oxidative pathway is dominant pathway in intervals of:
1:1
1:2
1:3: 120-300 sec of work followed by 120-300 sec rest (1:1)
54. the bulk of metabolic training should be: interval training
55. 3 waves of adaptation to endurance training: 1. increased maximal oxygen consumption
2. increased lactate threshold
3. increased efficiency
56. L-hold: Hold trunk straight while supporting locked arms with hands on bench/floor/parallel bars, hips at 90
degrees with straight legs in front of you; shoot for 3 minutes
57. Weightlifting: Refers to the Olympic sport, which tests strength and power through two methods, the snatch
and the clean and jerk. Refers "generically" to the activity of lifting weights.
58. what are the olympic lifts: snatch and the clean and jerk
59. Powerlifting is the sport of three lifts:: bench press, squat, deadlift
60. Hoover-ball: throwing medicine ball over volleyball net and trying to knock over other team
61. What does a balanced macro and healthy diet look like: 40% carb, 30% protein, 30%
fat
62. Zone Diet: comprised of 40% carbohydrates; 30% fats & 30% proteins
63. Theoretical hierarchy of development: Starts with nutrition -
metabolic conditioning - gymnastics - weightlifting and throwing -
Sports
64. workout to rest pattern for maximum sustainability: 3 days on 1 day off
65. three models of fitness: - physiological adaptations. a person is as fit as he/she is develped in breadth
and depth in these 10 capacities
- statistical model based on training modality - think of a hopper. pick out a random task/workout to perform; the fittest
person will perform best consistently at these randomly assigned tasks, no matter what they are.
- using the 3 metabolic pathways
66. power is defined by: force x distance / time
Study online at https://quizlet.com/_hh04ff
1. Summary of the 3 metabolic pathways: check picture
2. phosphagen pathway
duration?
power? high/low intensity?
fuel source?: 5-10 Seconds
High intensity / High power
Fuel source is ATP (adenosine triphosphate)
3. phosphagen: anaerobic or aerobic?: anaerobic
4. phosphagen pathway: power output: max intensity efforts (100%)
5. phosphagen pathway: other names: phosphocreatine
6. phosphagen pathway time domain: 5-10 seconds, short
7. location of phosphagen: cytosol of muscle cells
8. muscle fiber type of phosphagen: type IIb
9. phosphagen substrate: phosphocreatine
10. ATP mechanism of phosphagen: ADP creates ATP by a phosphate molecule
11. example of phosphagen activity: 100m ddash
1 RM DL
12. Glycolytic pathway: time domain: medium, ~120 sec
13. glycolytic pathway: A metabolic process in which glucose is broken down to produce energy anaerobically.
14. Glycolytic pathway:: anaerobic or aerobic?: anaerobic
15. Glycolytic pathway: power output: medium/high intensity (70%)
16. Glycolytic pathway: other names: lactate
17. Glycolytic pathway location: cytosol of all cells
18. Glycolytic pathway muscle fiber type: type IIa
19. Glycolytic pathway substrate: glucose from bloodstream, muscle, or glycerol
20. Glycolytic pathway ATP mechanism: glucose oxidized to pyruvate produces 2 ATP
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
21. Glycolytic pathway: example activities: 400m sprint
elite-level Fran
22. oxidative pathway: low-powered activities, those that last in excess of several minutes, 120-300 seconds
(distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30.
23. oxidative pathway time domain: long, > 120 sec
24. oxidative pathway: aerobic vs anaerobic?: aerobic
25. oxidative pathway relative power output: low intensity efforts (40%)
26. oxidative pathway other names: aerobic
27. oxidative pathway muscle fiber type: Type I
28. oxidative pathway substrate: pyruvate (from glycolysis) or acetate (derived from fat or protein)
29. oxidative pathway ATP mechanism: pyruvate oxidized to produce 34 ATP
30. oxidative pathway example activities: anything > 120 sec of sustained effort (long runs etc)
31. CrossFit's 4 models for evaluating and guiding fitness: 1. 10 general physical skills
2. performance of athletic tasks (Hopper)
3. energy systems that drive all human action (metabolic pathways)
4. health markers as a measure of fitness (health sickness wellness continuum)
32. the 10 general physical skills: 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
33. c. training: activity that improves performance through a measurable organic change in the body:
a. demonstration
b. practice
c. training
d. effort
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
34. improvements in coordination, agility, balance and accuracy come about
through: practice
35. c. practice: activity that improves performance through changes in the nervous system
a. training
b. progressive overload
c. practice
d. consistency
36. power and speed are adaptations of both: training and practice
37. crossfits second fitness model: Hopper
38. what is the hopper?: the hopper model suggests taht your fitness can be measured by your capacity to
perform well at all tasks in relation to other individuals
39. crossfits third fitness model: metabolic pathways
40. which metabolic pathway should you be proficient in, in crossfit?: all 3
41. crossfits fourth fitness model: Sickness-Wellness-Fitness Continuum.
42. sickness-wellness-fitness continuum: 4th model of fitness; measuring, BP, body fat, bone den-
sity, triglyceride, good and bad cholesterol, flexibility, muscle mass
43. first model evaluates: efforts against a full range of general physical adaptations
44. second fitness model focuses on what: breadth and depth of performance
45. third fitness model focuses on: time, power, energy
46. fourth fitness model focuses on: health markers
47. representative sickness-wellness-fitness values for selected parameters:
48. which system benefits cardio function and decreases body fat: aerobic and anaer-
obic
49. which is superior to fat loss: anaerobic or aerobic: anaerobic
50. the method by which we use anaerobic efforts to develop aerobic condition-
ing is known as: interval training
51. the phosphagen pathway is the dominant pathways of intervals of:
1:1
1:2
1:3: 10-30 sec of work w/ 30-90 sec of rest (1:3 ratio) repeated 25-30 min
, Crossfit L1 Exam
Study online at https://quizlet.com/_hh04ff
52. the glycolytic pathway is the dominant pathway in intervals of:
1:1
1:2
1:3: 30-120 sec work followed w/ 60-240 sec rest (work rest 1:2) repeated 10-20 times
53. oxidative pathway is dominant pathway in intervals of:
1:1
1:2
1:3: 120-300 sec of work followed by 120-300 sec rest (1:1)
54. the bulk of metabolic training should be: interval training
55. 3 waves of adaptation to endurance training: 1. increased maximal oxygen consumption
2. increased lactate threshold
3. increased efficiency
56. L-hold: Hold trunk straight while supporting locked arms with hands on bench/floor/parallel bars, hips at 90
degrees with straight legs in front of you; shoot for 3 minutes
57. Weightlifting: Refers to the Olympic sport, which tests strength and power through two methods, the snatch
and the clean and jerk. Refers "generically" to the activity of lifting weights.
58. what are the olympic lifts: snatch and the clean and jerk
59. Powerlifting is the sport of three lifts:: bench press, squat, deadlift
60. Hoover-ball: throwing medicine ball over volleyball net and trying to knock over other team
61. What does a balanced macro and healthy diet look like: 40% carb, 30% protein, 30%
fat
62. Zone Diet: comprised of 40% carbohydrates; 30% fats & 30% proteins
63. Theoretical hierarchy of development: Starts with nutrition -
metabolic conditioning - gymnastics - weightlifting and throwing -
Sports
64. workout to rest pattern for maximum sustainability: 3 days on 1 day off
65. three models of fitness: - physiological adaptations. a person is as fit as he/she is develped in breadth
and depth in these 10 capacities
- statistical model based on training modality - think of a hopper. pick out a random task/workout to perform; the fittest
person will perform best consistently at these randomly assigned tasks, no matter what they are.
- using the 3 metabolic pathways
66. power is defined by: force x distance / time
