CROSSFIT ONLINE LEVEL 1 |153 QUESTIONS AND ANSWERS 2023.

CrossFit Definition Constantly varied functional movements executed at high intensity base of CrossFit program is functional movements on a regular basis CF defines its terms bc understanding them is the utilitiy for effective training giving clear definitions helps to dispel any myths or misconceptions about the program allows us to use the program to effectively train ourselves and others FUNCTIONAL MOVEMENTS ARE Natural Universal Motor Recruitment Pattern Essential Core to Extremity SAFE Universal Motor Recruitment Patters are sequence pattern common and lends itself well to other movements Universal Motor Recruitment Patterns are compound yet irreducible multi joint systemic effect cannot break down and expect the same effect Universal Motor Recruitment Patterns are essential to high quality of life independent living Core to Extremity universal highest force at core lock down spine power hips extremities = velocity describe why C2E movements are SAFE Crossover of muscles used (load across back, hips) Safe @ and below 1RM loading Safe compared to nonfunctional movement least safe = not practicing them at all better to practice with less than perfect technique than not at all What to do to get better get engaged with what you're doing. you cannot get better by thinking about it by hoping life demands that we perform FM, how do we know? It is built into our DNA Natural means that no formal instruction is needed to perform the movement Essental means rehab for the decrepitude U M R P Sequencing motor units SAFE Low risk at and below 1RM Compound yet irreducible mulitjoint movement that creates a response greater than the sum of it's parts C2E relay of contraction from larger to smaller movers of the body Power= Force x Distance divided by Time Repetition adds distance to our system Increased reps means more distance moved in workouts T= how long does t take how much can i get done in set time Force X Distance / Time = Average Power Work = Force X Distance Functional movements express POWER Measure- Observe and.... Repeat! Functional Movements Produce POWER Force, Distance and Time are easily recorded as: the load lifted, reps performed, and time taken to complete the task Large loads over long distances quickly = Force, Distance, Time Sig of definitive characteristics relative to descriptive characteristics is that they are measurable Intensity can be measured by How heavy How far How many reps How long did it take Intensity = POWER What is the independent variable to maximize return on adaptation to exercise? INTENSITY What is the 1 thing that drives fitness forward? INTENSITY What is the most critical factor in exercise to produce results? INTENSITY Intensity left unchecked with no qualifiers leaves the door open for TOO Much intensity Intensity is relative to which two tolerances? Physiological and Psychological Needs of grandparents and olympic athletes differ by degree not kind both need function. different levels don't change program- just how you scale it Intensity is OBJECTIVE Intensity drives RESULTS Individuals are workings near the limits of their capabilities is ones of the increased benefits from program High Intensity training benefits decreased Body fat Increased insulin sensitivity Increased bone density Constant Variance describes a fitness that is Broad General Inclusive goal is to develop capacity that is gpp that lends itself well to any and all constingencies Contant Variance prepares us for known unknown (emergencies) We fail at the margins of our experience If i do something that i have not previously experienced it is unlikely that i will excel I have to have done a similar skill set for it to bleed over