CrossFit L3/CCFT Study Guide Exam With Complete Solutions!!

Define CrossFit -ANSWER - constantly varied, high intensity, functional movement Characteristics of functional movement -ANSWER - natural universal motor recruitment patterns essential safe compound yet irreducible core to extremity high power producing Calculate Work and Plot Graph of work capacity -ANSWER - force x distance graph: vertical axis = power horizontal axis = time Define and calculate power -ANSWER - the time rate of doing work force X distance/time Define General Physical Preparedness -ANSWER - any training period devoted to the general development of (but not limited to) conditioning, power, strength, skill, flexibility, endurance, and the other 10 domains of fitness 10 Fitness Domains -ANSWER - Cardiovascular and Respiratory endurance Stamina Strength Flexibility Coordination Agility Balance Accuracy Power Speed Define technique -ANSWER - method to success for completion of a movement What are the nine foundational movements in CrossFit -ANSWER - air squat, front squat, overhead squat deadlift, sumo deadlift high pull, MB clean strict press, push press, push jerk Define functional movement -ANSWER - universal movement patterns; performed in a wave of contraction from core to extremity, compound movements; capacity to move large loads over long distance, quickly. Intensity -ANSWER - power independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Define Evidence Based Fitness -ANSWER - safety, efficiency and efficacy of a fitness program supported by measurable, observable and repeatable data CrossFit's Definition of Fitness -ANSWER - increased work capacity across broad time and modal domains CrossFit definition of an athlete -ANSWER - a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance Aerobic -ANSWER - Oxygen is utilized to metabolize substrates derived from food and liberates energy usually greater than 9 seconds in length @ low to moderate in power output/intensity occurs in mitochondria type 1 muscle fibers substrate = pyruvate or acetate pyruvate oxidized to produce 34 ATP Anaerobic -ANSWER - energy is liberated from substrates in the absense of oxygen less than two minutes in duration @ moderate to high power/intensity