Crossfit level 1 participant handbook Questions and solutions

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1. Define Crossfit:A core strengthing program made up of constantly varied high
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intensity functional movements
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2. Articulate the 7 characteristics of Functional Movements:Natural q, q, q, q, q, q, q,




Universal Motor Recruitment Patterns
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Essential
Safe
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compoundyetIrreducible q
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Core to Extremity
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High Power Producing
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3. Functional Movement Characteristic:Natural:involve multiplejoint move- q, q, ,q q
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ments
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4. Functional Movement Characteristic:Universal Motor Recruitment Pat- q, q, q
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terns: Found in every day life
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5. Functional Movement Characteristic:Essential: to independent living and q, q, q, q, q, q, q,




quality of life and inhibits increpitude
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6. Functional Movement Characteristic:Safe:mechanicallysound and therefore q, q, ,q q, q, q, q,




safe
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7. Functional Movement Characteristic:Compound yet Irrducible:you can't q, q, q
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breakdown into individaul movements and get the same benefit
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8. Functional Movement Characteristic: Core to Extemity: Midline stablization q, q, q, q, q, q, q,




9. Functional Movement Characteristic:High-Power Producing:Load, Dis- q, q, ,q q, ,q q,




tance, Speed
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10. What is the most important characteristic:to move a large load a long
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distance and to do it quickly
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11. Define and CalculateWork:ability to perform real physical work q, q, ,q q, q, q, q, q, q,




force x distance
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12. Define and Calculate Power:time rate of doing work(force) x distance/time q, q, q, q, q, q, q, q, q, q,




13. Understand how relative changes in force,distance,and time change q, q, q, q, q, q, q, q, q,




power output.: 100 pounds moved 20ft in 1 min= 2000ft/min
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100 pounds moved 20ft in 10 min= 200 ft/min
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10pounds moved 20ft in 1 min=200 ft/min
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14. Describe intensity and how it is related to power:power=intensity Intensity is q, q, q, q, q, q, q, q, q, q, q,




power
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intensity is the independent variable commonly associated with max favourable adaptio
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to exercise
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15. Articulate the relationship between intensity and results:intensity bring q, q, q, q, q, q, q, q,




results
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16. Explain the concept of 'failing at the margins of you experience' and how it q, q, q, q, q, q, q, q, q, q, q, q, q,




relates to variance in crossfit: constant variance prepares you at your margins of
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experience to prevent failure at margins of experience
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17. Define Variance: prep for random physical challenges, and unknown and un- ,q q
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knowable
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18. Define General Physical Preparedness GPP/ and identify the relationship of
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variance to GPP: GPP is broad, general, and inclusive and variance creates this general
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condition
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19. Expalintheconceptof"failingatthemarginsofyourexperience"andhow it q, q, q, q, q, q, q, q, q, q, q, q, q,




relates to variance in CF: constant variance prepares you at your margins of
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experience to prevent failure at margins of expereince
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20. Articulate the difference between specialization and CF:speicalization is q, q, q, q, q, q, q, q,




focusing on specific skills and CF is variance...specialty is not specialization
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21. Articulate Crossfit's definition of fitness:increased work capacit over broad q, q, q, q, q, q, q, q, q,




time and modal domains
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22. What are the 4 supporting models:10 general physial skills the
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hopper
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metabolic pathways q,




Sickness-wellness-fitness continumm q,




23. Define 10 general physical skills:balance of physiological adaptationq, q, q, q, q, q, q, q,




24. DefineHopper:isstatisticalandisameasureofanathleteperformingrelatively well
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at any physical task thrown his way
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Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
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combined in infinitely varying combinations
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Balance of skills and drills q, q, q, q,




25. DefineMetabolicPathways:Thesepathwaysprovidetheenergyforallhuman q, q, q
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action
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fittest is balanced across the 3 pathways:
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Phosphogen: 5-10secs q,




glycolytic(lactate)60-120secs
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oxidative(aerobic) 120secs+
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Fitness of CF requires competency and training in each of these three pathways or
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engines
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Balance of bioenergetics q, q,




26. Define Sickness-Wellness-Fitness continuum:balance of wellness with fit-
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ness a hedge agaisnt sickness protected by wellness: Graph in trainers guide
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Balance of lifestyle q, q,




27. What are the 10 General Physical Skills: 1.Cardio Respiratory Endurance
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2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
28. Define Cardio Respiratory Endurance:The ability of body systems to gather,
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process, and deliver oxygen
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29. DefineStamina: Theabilityofbodysystemstoprocess,deliver,storeandutilize
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energy
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30. Define Strength: The ability of a muscular unit, or combination of muscular
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units, to apply force
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31. Define Flexibility: The ability to maximize the range of motion at a given joint
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32. Define Power:The ability of a muscular unit, or combination of muscular units, to
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apply maximum force in a minimum time
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33. Define Speed: The ability to minimize the time cycle of a repeated movement
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34. DefineCoordination: Theabilitytocombineseveraldistinctmovementpatterns into
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a singular distinct movement
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35. Define Agility:The ability to minimize transition time from one movement pat- tern
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to another
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36. Define Balance: The ability to control the placement of the body's center of
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gravity in relation to its base
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37. Define Accueracy:The ability to control movement in a given direction or at a
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given intensity
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38. Differentiate training from practice and the adaptations developed under q, q, q, q, q, q, q, q,




both:trainingisorganicbuildsanincreseinphysicalskillsinvolvingorganicchanges
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through the productive application of force
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practice builds the neurological skillsof technique of coordination, accuracy, agility, and
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balance
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39. Articulate Phosphogen:Duration of in 10-30 secs q, q, q, q, q, q,




Duration of recovery in 30-90 secs
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Load/Recovery Ratio:1:3 q, q,




Repetitions:25-30 q,