Crossfit level 1 certification | 100% verified | latest 2023/24

Crossfit level 1 certification | 100% verified | latest 2023/24 Definition of Crossfit - constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - load, distance, and speed for production of high power Define intensity - power (intensity is the independent variable) Crossfit methodology: - safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete - a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete - a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? - aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: - are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Ex: running on treadmill for 20 min, swimming a mile, watching TV Anaerobic activity: - energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity Ex: 100 m sprint, squatting, pull ups Anaerobic systems: - phosphagen and glycolytic (lactic acid) 2 Olympic lifts: - clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns) Hormonal responses vital to athletic development: - increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: - mass and bone density Power - time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? - heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit - cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training Functional movement: - are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response Crossfit diet: - protein 30%; carbohydrates 40%; fat 30% Protein: - total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass High glycemic carbohydrates: - raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: - activity that improves performance through a measurable organic change in the body Practice refers to: - activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy - the ability to control movement in a given direction or at a given intensity Define balance - the ability to control placement of the bodys center of gravity in relation to its support base Define agility - the ability to minimize transition time from one movement pattern to another Define coordination - the ability to combine several distinct movement patterns into a singular distinct movement Define speed - the ability to minimize the time cycle of a repeated movement Define power - the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: - short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): - medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: - long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: - the 10 general physical skills, the Hopper, metabolic