Crossift Level 1 2023 with 100% correct questions and answers

Aim of Crossfit broad, general and inclusive fitness Prescription constantly varied, high intensity, functional movement Functional movement load, distance and speed Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways Gymnastics establishes functional capacity for body control and range of motion. Weightlifting and throwing develop ability to control external objects and produce power. Sport applies fitness in competitive atmosphere with more randomized movements and skill mastery two anaerobic systems the phosphagen system and the lactic acid system two Olympic lifts the clean and jerk and the snatch olympic lifts train athletes to... effectively activate more muscle fibers more rapidly than through any other modality of training apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities condition the body to receive such forces from another moving body both safely and effectively (develop an athletes' explosive power, control of external objects, and mastery of critical motor recruitment patterns) studies have demonstrated the Olympic lifts unique capacity to... develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress extraordinary value of gymnastics as a training modality lies in... its reliance on the body's own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio Gymnastics develops what movements? pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. Gymnastics is... the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. CrossFit program embraces... short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions Among the hormonal responses vital to athletic development are... substantial increases in testosterone, insulin-like growth factor, and human growth hormone Neuroendocrine adaptation a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift Power time rate of doing work what is associated with a high neuroendocrine response? Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals Cross training exceeding the normal parameters of the regular demands of your sport or training types of cross training functional, metabolic, and modal. That is we regularly train past the normal motions, metabolic pathways, and modes or sports common to the athlete's sport or exercise regimen The four defining themes of the Crossfit program neuroendocrine response, power, cross training, functional movement Functional Movements movements that mimic motor recruitment patterns that are found in everyday life. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response. CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What is t he problem with high-glycemic carbohydrates? they give an inordinate insulin response. the three most important and interdependent facets of any fitness program safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach "evidence-based fitness". Crossfit is... The sport of fitness a core strength and conditioning program CrossFit increases... work capacity across broad time and modal domains. The ten recognized fitness domains. Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. What types of movements does Crossfit work with? with compound movements and shorter high intensity cardiovascular sessions CrossFit is a core strength and conditioning program in what two distinct senses the fitness we develop is foundational to all other athletic needs and our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. T Definition of an athlete a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance CrossFit modelholds what as strongly overlapping constructs. "fitness", "health", and "athleticism" What are measures of health fitness, wellness, and pathology (sickness) improvements in which of the ten recognized general physical skills come about through training. endurance, stamina, strength, and flexibility Training definition activity that improves performance through a measurable organic change in the body improvements in which of the ten recognized general physical skills come about through practice? coordination, agility, balance, and accuracy Practice activity that improves performance through changes in the nervous system improvements in which of the ten recognized general physical skills come about through practice and training? Power and speed What are the three metabolic pathways that provide the energy for all human action phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Crossfit works to balance these glycolytic pathway moderate-powered activities, those that last 30-120 seconds (mid-distance anaerobic) Duration of recovery: 60-240s, Load:Recovery Ratio 1:2, Repetitions 10-20 phosphagen pathway the highest-powered activities, those that last less than about ten seconds (sprint anaerobic). Duration of recovery: 30-90s, Load:Recovery Ratio 1:3, Repetitions 3-5 oxidative pathway low-powered activities, those that last in excess of several minutes, 120-300 seconds (distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30. sickness to wellness to fitness See graph Cardiovascular/respiratory endurance The ability of body systems to gather, process, and deliver oxygen. Stamina The ability of body systems to process, deliver, store, and utilize energy. Strength The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility the ability to maximize the range of motion at a given joint. Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed The ability to minimize the time cycle of a repeated movement. Coordination The ability to combine several distinct movement patterns into a singular distinct movement. Agility The ability to minimize transition time from one movement pattern to another. Balance The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy The ability to control movement in a given direction or at a given intensity. The bulk of metabolic training should be... interval training What are the three waves of adaptation to endurance training? The first wave is increased maximal oxygen consumption. The second is increased lactate threshold. The third is increased efficiency. CrossFit concept we are interested in maximizing first wave adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely third wave adaptations. The starting place for gymnastic competency lies with... the well-known calisthenic movements: pull-ups, push-ups, dips, and rope climb pirouette is lifting one arm and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until you've turned 180 degrees. What movements are the Olympic lifts are based on? deadlift, clean, squat, and jerk What is the theoretical hierarchy for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. Work capacity definition the ability to perform real physical work as measured by force x distance / time (which is average power). Physical output can be measured in terms of... footpounds/min Health can now be concisely and precisely defined as... increased work capacity across broad time, modal, and age domains sustained fitness Fitness can be graphed in two-dimensions with... duration of effort on the x-axis and power on the y-axis The knee joint connects what two part of the body It connects the tibia and femur The hip joint connects what two part of the body It connects the femur and pelvis The sacroiliac joint connects what two part of the body It connects the pelvis and the spine The leg is made up of what two parts of the body? It is made up of the tibia and femur The trunk is made up of what to parts of the body? It is made up of the hip and spine "flexion" is reducing the angle of a joint and that "extension" is increasing the angle of a joint. three tidbits of biomechanics Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc... • The dynamics of those movements comes from the hip - primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity. • Do not let the pelvis chase the femur instead of the spine. We've referred to this in the past as "muted hip function" (Jan '03:5). We also call it "frozen hip" because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend. Air Squat points of performance Lumbar curve maintained • Weight in heels • Depth below parallel • Knees track over feet Air Squat violations LAZY LUMBAR CURVE, OR LOSING IT (I.E., "BUTT WINK") WEIGHT SHIFTS FORWARD TO BALLS OF FEET NOT LOW ENOUGH. KNEES ROLL IN TRAIN WRECK SQUAT: INABILITY TO MAINTAIN LUMBAR CURVE, STAY ON HEELS, AND GET TO DEPTH ALL AT THE SAME TIME. IMMATURE SQUAT: LUMBAR CURVE IS MAINTAINED, DEPTH MIGHT BE THERE, AND HEELS ARE IN CONTACT WITH THE GROUND, BUT THE ATHLETE HAS TO CANTILEVER FORWARD EXCESSIVELY ONTO THE QUADS TO MAINTAIN BALANCE. front squat points of performance Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip Elbows high throughout the movement front squat violations ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT. ELBOWS DROP AND CHEST COMES FORWARD. overhead squat points of performance Active shoulders throughout movement Bar stays overhead, in the frontal plane overhead squat violations ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: LAZY ELBOWS AND SHOULDERS. BAR GOES FORWARD OF THE FRONTAL PLANE. shoulder press points of performance Good setup • Constant tightness in the midsection, ribs locked down • Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open • Bar travels straight up shoulder press violations FAULT - BAR FORWARD OF FRONTAL PLANE. FAULT - LEANING BACK, RIBS STICKING OUT. FAULT - PASSIVE SHOULDERS OR BENT ELBOWS. FAULT - BAR ARCS OUT AROUND THE FACE. push press points of performance Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip. • Aggressive turn around from the dip to the drive. push press violations FAULT - OUT OF SEQUENCE: PRESS BEGINS BEFORE HIP OPENS UP FAULT - COCKING: PAUSING IN THE DIP FAULT - FORWARD INCLINATION OF THE CHEST FAULT - MUTED HIP Push Jerk points of performance Full extension of the hip before reversing hip direction from upward to downward • Landing is in a partial squat with the bar locked out directly overhead • Fast and aggressive push jerk violations FAULT - MOVEMENT PATTERN OUT OF SEQUENCE. FAULT - HIP NEVER GETS TO FULL EXTENSION. FAULT - LANDING TOO WIDE. FAULT - LAZY LANDING: NOT LOCKED OUT OVERHEAD. FAULT - NOT STANDING ALL THE WAY UP WITH THE deadlift points of performance Lumbar curve maintained • Weight on heels • Shoulders slightly in front of bar on setup • Hips and shoulders rise at same rate • Bar stays in contact with legs throughout the movement • At the top the hip is completely open and knees are straight deadlift violation FAULT - LOSS OF LUMBAR CURVE FAULT - WEIGHT ON OR SHIFTING TO TOES. FAULT - SHOULDERS BEHIND BAR ON SETUP. FAULT - HIPS RISE BEFORE THE CHEST (STIFF-LEGGED DEADLIFT). FAULT - SHOULDERS RISE WITHOUT THE HIPS. BAR TRAVELS AROUND THE KNEES INSTEAD OF STRAIGHT UP. FAULT - BAR COLLIDES WITH KNEES ON THE DESCENT. FAULT - BAR LOSES CONTACT WITH LEGS. sumo deadlift highpull points of performance Hips open before shrug and arm bend • Bar is pulled up to just below the chin • Fast and aggressive • Elbows travel and finish high and outside; elbows are higher than the hands at all times during the movement sumo deadlift highpull violations ALL FAULTS AND FIXES FROM THE DEADLIFT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT - PULLING TOO EARLY WITH THE ARMS. HIP NOT COMPLETELY OPEN BEFORE SHRUG OR ARM PULL. FAULT - NO SHRUG. FAULT - ELBOWS LOW AND INSIDE. FAULT - INCORRECT DESCENT (HIPS BEFORE ARMS). FAULT - TOO SLOW. FAULT - SEGMENTING THE MOVEMENT. FAULT - LOSING CONTROL AND LEVELNESS OF BAR. FAULT - RUNNING INTO THE KNEES medicine ball clean points of performance • Hips reach full extension • Hip is extended and shrug is initiated before arms pull • The ball is caught in a low (below parallel) and tight (not collapsed) front squat position • Fast and aggressive throughout • Athlete stands all the way up with the ball in the rack position to finish medicine ball clean violations ALL FAULTS AND FIXES FROM THE DEADLIFT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT - HIP DOES NOT OPEN ALL THE WAY. FAULT - NO SHRUG. FAULT - PULLING EARLY WITH THE ARMS. FAULT - TOSSING THE MED BALL. FAULT - CURLING THE BALL. FAULT - COLLAPSING IN THE CATCH FAULT - UNABLE TO DROP UNDER THE BALL FULLY. What are the three standards that define the CrossFit view of fitness? The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks (performing well at any and every task imaginable), while the third is based on the energy systems that drive all human action (the three metabolic pathways) What are the four models that support this definition 10 general physical skills the hopper metabolic pathways lifestyle choices (sickness-wellness-fitness continuum) What is the goal of Crossfit programming? ... What are the four metabolic conditioning movements? Run Bike Row Jump Rope Which days are single modality workouts? Days 1, 5, and 9 Which days are two modality workouts? Days 2, 6, and 10 Which days are three modality workouts? Days 3, 7, and 11 If day one is metabolic conditioning, what are days 2, 5 and 9? 2: gymnastics and weightlifting 5 and 9: single - gymnastic or weightlifting what type of M, G and W workout would you do on a single modality day is single efforts of "cardio" at long distance improving high-skill more complex gymnastics movements single/low rep heavy weightlifting basics, respectively