CrossFit L1 TEST STUDY

CrossFit L1 TEST STUDY What is crossfit - Constantly varied functional movements executed at high intensity. The aims, prescription, methodology, implementation, and adaptations of CrossFit - to forge a broad general and inclusive fitness Prepare for the unknown and unknowable. Characteristics of functional movements - natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, power. Most Important characteristic of Functional Movements - their capacity to move large loads over long distances, and to do so quickly. Define and calculate work - ability to perform real physical work Force X Distance = Work Define and calculate power - Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Force X Distance / Time = Power Understand how relative changes in force, distance, and time change power output: - 100 pounds moved 20ft in 1 min= 2000ib ft/min 100 pounds moved 20ft in 10 min= 200ib ft/min 10pounds moved 20ft in 1 min=200ib ft/min Describe intensity and how it is related to power - power=intensity Intensity is power intensity is the independent variable commonly associated with max favourable adaption to exercise. Articulate the relationship between intensity and results - Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. Define variance - Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. Define General Physical Preparedness - GPP, the generalized base qualities of an athlete. the aim is to establish a broad 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 Explain failing at the margins of your experience and how it relates to variance - Constant variance prepares you at your margins of experience to prevent failure at margins of experience Articulate the difference between specialization and CrossFit - Specialization is focusing on 1 set of skills, CF is varied skills. Articulate CrossFit's definition of fitness and health, and their relationship - Fitness- Work Capacity across broad time and modal domains. Health- Fitness definition through out life. Identify the 4 supporting models of CrossFit - -10 general physical skills -The Hopper -Metabolic pathways Sickness-Wellness-Fitness -Fitness Continuum 10 general physical skills - (Organic) 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility (Both) 5. power 6. speed (Neurological) 7. coordination 8. agility 9. balance 10. accuracy Identify how each model could be used to assess fitness and to determine the fittest individual - - 10 general physical skills: Demonstrates the Facets of Fitness and degrees of adaptions needed for fitness (Work Capacity) - The Hopper: Demonstrates the skills and drills the "Fittest" can do. - The Metabolic Pathways: Demonstrates the Different Bio-mechanical adaptions of work capacity. - Sickness-Wellness-Fitness Continuum: Demonstrates the traits of the "Fittest" individual. define cardio-vascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. define stamina - The ability of body systems to process, deliver, store, and utilize energy define strength - The ability of a muscular unit, or combination of muscular units, to apply force. define flexibility - the ability to maximize the range of motion at a given joint. define power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. define speed - The ability to minimize the time cycle of a repeated movement. define coordination - The ability to combine several distinct movement patterns into a singular distinct movement. define agility - The ability to minimize transition time from one movement pattern to another. define balance - The ability to control the placement of the body's center of gravity in relation to its support base define accuracy - The ability to control movement in a given direction or at a given intensity Define and articulate the 3 metabolic pathways - - Photogenic: High Power, Fast Time (0-10sec/1 rep Max) - Glycolytic: Moderate Power, Moderate time (2min average/Fran) -Oxidative: Low Power, Long Time (5min..ect/Long distance workout) differentiate training from practice and explain the adaptations under both - - Training is organic and 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. Describe the Sickness-Wellness-Fitness Continuum - Sickness, wellness, and fitness continuum are a balance of lifestyle factors. Based on measurements of: Blood Pressure Body Fat Bone Density Triglycerides Good and Bad Cholesterol Flexibility