CrossFit Level 1 – 130 Questions with complete solutions

CrossFit Level 1 – 130 Questions with complete solutionsDefine CrossFit Constantly varied high intensity functional movement Define Variance Preparation for random physical challenges unknown and knowable Define General Physical Preparedness (GPP) and identify the relationship of variance to GPP GPP is broad, general and inclusive and variance creates this general condition Explain the concept of falling at the margins of our experience and how it relates to GPP and variance Constant variance prepares you at your margins of experience to prevent failure at margins of experience Define the difference between specialization and GPP (CrossFit) CrossFit is random and broad, specialization is focusing on specific skills Articulate the relationship between intensity and results related to fitness goals Intensity brings results Describe how power is related to intensity Power is Intensity Define and calculate power Time rate of doing work or force x distance Define and calculate work Ability to perform real physical work as measured by force x distance Define Safe Mechanically sound and safe post 1 max rep Define compound yet irreducible You cannot breakdown into individual movements and get the same benefit Define core to extremity mid line stabilization Define high power producing Load, Distance, Speed Identify the definitive characteristics of functional movements Move large loads, over long distances, quickly Define intensity The independent variable commonly associated with max favorable adaption to exercise What are the 7 defining characteristics of Functional Movement Natural, Universal motor recruitment patters, essential, safe, compound yet irreducible, core to extremity, high power producing Define Natural Involve multiple joint movements Define Universal Motor Recruitment Patters Found in everyday life Define Essential To independent living and quality of life and inhibits increpitude Define Virtuosity Doing the common uncommonly well Articulate CrossFits definition of fitness Increased work capacity over broad time and modal domains What are the 4 supporting models 10 General Physical Skills, The hopper, Metabolic pathways, Sickness-Wellness-Fitness Continuum Identify the 10 General Physical Skills Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, Balance Define Sickness-Wellness-Fitness Continuum Balance of wellness and fitness a hedge against sickness. You need to go down past wellness before you get sick Define Metabolic Pathways Fittest is balanced across the 3 pathways. Phosphogen - high 5-10 secs, Glycolytic - med 60-120 secs, Oxidative - low 120 + secs Define The Hopper Statistical and is a measure of an athlete performing relatively well at any physical task thrown his way Define Cardio-vascular and cardio respiratory endurance Gather, process and deliver oxygen Define Stamina Process, deliver, store and utilise energy Define Strength Ability to apply force Define Flexibility Ability to max ROM at any given joint Define Power Ability to apply max force in min time Define Speed Ability to min time cycle of repeated movement Define Coordination Ability to combine several movements into a singular distinct movement Define Balance Ability to control centre of gravity Define Agility Ability to min transition time from one pattern to another Define Accuracy Ability to control movement in a given direction at a given intensity Articulate Phosphogen Duration of work in sec 10-30 Duration of recovery in sec 30-90 Load/Recovery Ratio 1:3 Repetitions 25-30 Articulate Glycolytic (Lactate) Duration of work sec 30-120 Duration of recovery in sec 60-240 Load/Recovery Ratio 1:2 Repetitions 10-20 Articulate Oxidative (Aerobic) Duration of work sec 120-300 Duration of recovery in sec 120-300 Load/Recovery Ratio 1:1 Repetitions 3-5 Define Aerobic training and pathways Aerobic means energy derived when oxygen is utilised to metabolize substrates from food and liberates energy. Greater than 90 sec in duration and involve low to moderate power or intensity - distance running Define Anaerobic training and pathways Anaerobic means energy is liberated from substrates in absence of oxygen. Activities less than 2 mins involve moderate to high power and intensity = 100m sprint Describe the Sickness-Wellness-Fitness Continuum Sickness, wellness and fitness are different measures of the quality health What is Fitness in the Sickness-Wellness-Fitness Continuum Fitness is super wellness Articulate how the Sickness-Wellness-Fitness Continuum model relates health to fitness Health is sustained fitness and wellness is not being sick Identify and interpret the power curve Fittest has greatest area under the power curve and the curve is the defining measure of health Describe the CrossFit Method Diet/metabolic conditioning/gymnastics/weightlifting and throwing/sports Which of the 10 General Physical skills are improved through training and practice Power Speed Which of the 10 General Physical Skills are organic and influenced by training Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility Which of the 10 General Physical Skills are neurological and improved through practice Coordination Accuracy Agility Balance Differentiate training from practice and the adaptations developed under both Training is organic builds an increase in physical skills involving organic changes through the productive application of force. It is cardio resp endurance, stamina, strength and flexibility. Practice builds the neurological skills of technique of coordination, accuracy, agility and balance. Identify the difference between absolute and relative intensity Absolute intensity is a number or result. Relative differs by degree not kind and is different for each individual and is based on the mental and physical ability of the athlete Articulate how technique can be assessed to determine effectiveness A technique is considered better if it improves work capacity across broad time and modal domains Define CrossFit Charter Mechanics / Consistency / Intensity Define and differentiate Safety, Efficiency and Efficacy in relation to evaluating a fitness program Safety - what are the risks Efficacy - what am I going to get out of it Efficiency - how long is it going to take Define threshold training and threshold speed To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics Define productive application of force Strength Explain how technique is necessary to be strong/powerful Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity Differentiate traditional definitions of strength from CrossFits definition of strength Traditional is around the muscular contractile force but in CF what matters is the ability to apply muscular force to do real physical work which cannot be independent Explain the relationship of practice to technique Practice improves the neuro skills which improves technique Identify the difference between absolute and relative intensity Absolute is a number or result, Relative differs by degree not kind. Different for each individual based on mental and physical ability of athlete Define technique The movements the athlete completes to accomplish the task Understand the difference between Randomization Vs Variance CF contantly varied but its programmimg is not rrandom Define Bias To specialize on a particular skill Identify the factors that can be varied and which are the most important factors Movements, Load, Time most important ALSO Rest, Intensity, Reps, Duration, Rounds Identify the scope of the movements used in CF programming Gymnastics Weightlifting Monostructual Define Task Priority workouts and identify how to measure an increase in power on these workouts Task Priority - set task varied tine Increased Power - measured by reducing time to complete task Define and gove examples of common formats of CF workouts Scheme - Single, Couplet, Triplet Priority - Task or Time Based Articulate the rationale for 3 on 1 off program Allows for relatively higher volume of high intensity work Understand the basic 3 on 1 off template 3 work days 1 rest day Days for single element 1,5,9 Days for two elements 2, 6, 10 Days for 3 elements 3, 7, 11 Define and give examples of types of movements most commonly used in CF programming Gymnastics - body weight - improve body control Weightlifting - olympic powerlifting to increase strength and power Monostructual - metabolic conditioning - build stamina - run, bike, swim, skip Articulate the benefits of working weaknesses Targeting weaknesses rounds out your GPP Define Targeting To target is to work on weaknesses within GPP Articulate strategy for optimizing GPP Variance Define GPP GPP is braod, general and inclusive Define and articulate the importance of core strength and midline stabilization Lack of movement around spine and pelvis while engaged in functional movement is core strength Midline is critical to engage when doing OH or core to extremity functional movement. Midline keeps it all together Define and identify extension about a given joint Extension - increasing angle of a joint Define and identify flexion about a goven joint Flexion - Decreasing angle of a joint Identify primary muscles of the core Abs Erectors Hip Flexors Articulate the goal of CF Programming To increase Fitnesd and GPP Define Term and Strategy of consistncy Consistancy has 2 parts 1 - Consistant in performing the mechanics of movement 2 - You are consistent in CF Workouts Define terms Strategy of Intensity Intensity - The independent variable most commonly associated with rate of return on favorable adaption. Simply put - Intensity brings out food results from working out. Also to realise intensity is relative to individual physical and mental tolerances. Explain relationship of Coordination, Accuracy, Agility, Balance to practice and technique These are all Nuero skills that technique will improve with practice Explain the relative demand on the neurological system as load increases Load Increases = greater load on nerulogical system How is technique necessary to be strong/powerful Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity Define threshold training and threshold speed To increase intensity to a point where mechanics fail. To then reduce intensity to improve on mechanics