Crossfit Level 1 Certification Questions and Answers

Crossfit Level 1 Certification Questions and Answers What is crossfit Constantly varied functional movements executed at high intensity Constantly varied General physical preparedness (GPP) What is General Physical Preparedness Term used to describe the generalised base qualities of an athlete What's the aim of GPP To establish a board 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 What is functional movement Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency What is UMRP Universal motor recruitment patterns Name the CrossFit models 1 - Ten general physical skills 2 - The Hopper 3 - Three metabolic pathways 4 - Sickness Wellness Fitness Continuum What are the 10 general physical skills? 1 - cardio & respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 - power 6 - speed 7 - coordination 8 - agility 9 - balance 10 - accuracy Out of the 10 general physical skills which are organic and require training CVRE Stamina Strength Flexibility Out of the 10 general physical skills which are neurological and requires practice Agility Balance Accuracy Coordination Out of the 10 general physical skills which are both organic and neurological and require training an practice Power Speed What's the aim of the Hopper? Physical challenge lottery Measurable tasks Quantifiable Balance of skills and drills The performance of athletic tasks, fitness is about being able to perform well at any task imaginable. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. Name the 3 metabolic pathways? 1 - Phosphagen 2 - glycolytic 3 - oxidative Define Phosphagen Pathway Typically anaerobic, 100% high power - low time activities 10 seconds or less Typically 100m sprint or shot put 1 rep max on deadlift Type 2b muscle fibres Define glycolytic pathway Mix of Anaerobic and aerobic No more then 2 mins work Typically 400m sprint 70% power/effort Type 2a muscles fibres Define oxidative pathway Aerobic Anything over 2 mins work capacity Low intensity efforts 40% Type 1 muscle fibres Marathon runners, triathlons etc. What is the 4th CrossFit model? Sickness, well, fit continuum model Define the 4th model Health makers measuring from sickness to fitness Parameters at mainly sickness, wellness and fitness Health makers measurements such as: Resting heart rate Blood pressure Deadlift weight Markers should move towards fitness Work capacity across a broad time and modal domains Add third axis being age for health So fitness can be defined as Work capacity across a broad time and model domains What are the major lifts involved CF? Deadlift Squat Clean Presses Clean & jerk Snatch Explain the general guide on macronutrients Meat, vegetables, nuts & seeds, some fruit, little starch, no intake to levels that will support exercise but not body fat