What is crossfit - ANSWER-Constantly varied functional movements executed at high
intensity
Constantly varied - ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - ANSWER-Term used to describe the
generalised base qualities of an athlete
What's the aim of GPP - ANSWER-To establish a board foundational fitness level that
can then be converted and applied throughout a wide range of tasks hoping to
consistently make gains in the 10 general physical skills of fitness which prepares you
for any physical challenge
What is functional movement - ANSWER-Natural seen in nature, universal motor
recruitment patterns, essential to quality of life, compound yet irreducible, core to
extremity = efficiency
What is UMRP - ANSWER-Universal motor recruitment patterns
Name the CrossFit models - ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ANSWER-1 - cardio & respiratory
endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
,10 - accuracy
Out of the 10 general physical skills which are organic and require training -
ANSWER-CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSWER-Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and
require training an practice - ANSWER-Power
Speed
What's the aim of the Hopper? - ANSWER-Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any
task imaginable.
This model suggests that your fitness can be measured by your capacity to perform
well at these tasks in relation to other individuals.
Name the 3 metabolic pathways? - ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ANSWER-Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ANSWER-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ANSWER-Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
,Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ANSWER-Sickness, well, fit continuum model
Define the 4th model - ANSWER-Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ANSWER-Work capacity across a broad time and model
domains
What are the major lifts involved CF? - ANSWER-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ANSWER-Meat, vegetables, nuts &
seeds, some fruit, little starch, no sugar.keep intake to levels that will support
exercise but not body fat.
What are the basic moves in the gymnastic section? - ANSWER-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - ANSWER-1) Weak glute/hamstring. The glutes and hams
are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to ve year odyssey for most
athletes.
, 3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
exion-the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop
as to its complexity.
Name 7 squat faults? - ANSWER-
What are the three movement series? - ANSWER-1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - ANSWER-1 -
Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - ANSWER-1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - ANSWER-1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
intensity
Constantly varied - ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - ANSWER-Term used to describe the
generalised base qualities of an athlete
What's the aim of GPP - ANSWER-To establish a board foundational fitness level that
can then be converted and applied throughout a wide range of tasks hoping to
consistently make gains in the 10 general physical skills of fitness which prepares you
for any physical challenge
What is functional movement - ANSWER-Natural seen in nature, universal motor
recruitment patterns, essential to quality of life, compound yet irreducible, core to
extremity = efficiency
What is UMRP - ANSWER-Universal motor recruitment patterns
Name the CrossFit models - ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ANSWER-1 - cardio & respiratory
endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
,10 - accuracy
Out of the 10 general physical skills which are organic and require training -
ANSWER-CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSWER-Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and
require training an practice - ANSWER-Power
Speed
What's the aim of the Hopper? - ANSWER-Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any
task imaginable.
This model suggests that your fitness can be measured by your capacity to perform
well at these tasks in relation to other individuals.
Name the 3 metabolic pathways? - ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ANSWER-Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ANSWER-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ANSWER-Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
,Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ANSWER-Sickness, well, fit continuum model
Define the 4th model - ANSWER-Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ANSWER-Work capacity across a broad time and model
domains
What are the major lifts involved CF? - ANSWER-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ANSWER-Meat, vegetables, nuts &
seeds, some fruit, little starch, no sugar.keep intake to levels that will support
exercise but not body fat.
What are the basic moves in the gymnastic section? - ANSWER-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - ANSWER-1) Weak glute/hamstring. The glutes and hams
are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to ve year odyssey for most
athletes.
, 3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
exion-the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop
as to its complexity.
Name 7 squat faults? - ANSWER-
What are the three movement series? - ANSWER-1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - ANSWER-1 -
Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - ANSWER-1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - ANSWER-1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
