Cossfit level 1 paticipant and book
1.Intensity: T e independent va iable commonly associated wit max favo able adaption to exe cise q, h q, q, r q, q, q, h q, q, r q, q, q, r
2.Define and a ticulate t e impo tance of co e st engt and midline stabiliza- tion: Lack of movement
q, q, r q, h q, r q, q, r q, r h q, q, q, q, q, q, q,
a ound t at line (pelvis to spine) w ile engaged in functional movement is co e stengt = midline stabilization.
q, r q, h q, q, q, q, q, h q, q, q, q, q, q, r q, r h q, q, q,
Midline c itical to engage w en doing ove ead o co e to ext emity functional movements. Midline is w at keeps
q, q, r q, q, q, h q, q, rh q, r q, r q, q, r q, q, q, q, q, h q,
it all toget e
q, q, q, h r
3.A ticulate t e goal of C ossFit p og amming: to inc ease fitness and GPP
r q, h q, q, q, r q, r r q, q, r q, q, q,
4.Define t e te ms and st ategy of consistency: Consistency as a two pa t application. 1. t at you a e
q, h q, r q, q, r q, q, q, q,h q, q, q, r q, q, q, h q, q, r
consistent in pe fo ming t e mec anics of t e movement; and 2. t at you a e consistent in c ossfit wo kouts
q, q, q, r r q, h q, h q, q, h q, q, q, q, h q, q, r q, q, q, r q, r
5.A ticulate t e quantity of eac mac o nut ient in a zone block: p otein 7g ca bs 9g
r q, h q, q, q, h q, r q, r q, q, q, q, q, r q, q, r q,
fat 1.5g q,
6.Explain t e elations ip of tec nique to optimizing esults: Pe fect tec nique and mec anics cannot beq, h q,r h q, q, h q, q, q,r q, r q, h q, q, h q, q,
sustained at maximum output. Maximum output cannot be ac ieved wit out good tec niques and mec anics
q, q, q, q, q, q, q, q, q, h q, h q, q, h q, q, h
7.Explain t e concept of 'failing at t e ma gins of you expe ience' and ow it elates to GPP and q, h q, q, q, q, q, h q, r q, q, q, r q, q,h q, q,r q, q, q,
va iance: constant va iance p epa es you at you ma gins of expe ience to p event failu e at ma gins of
q, r q, q, r q, r r q, q, q, r q, r q, q, r q, q, r q, r q, q, r q,
expe ience
q, r
8.Explain ow tec nique is necessa y to be st ong/powe ful: p ope tec nique is t e mec anism by w ic q,h q, h q, q, r q, q, q, r r q, r r q, h q, q, h q, h q, q, h
potential uman ene gy and stengt a e t anslated into eal wo k capacity
q, q,h q, r q, q, r h q, r q, r q, q,r q, r q,
9.Identify t e C ossFit ecommendation fo optimizing pe fo mance: T e Zone Diet q, h q, r q,r q, r q, q, r r q, h q, q,
10.A ticulate glycolytic (lactate): Du ation of wo k: 30-120 seconds Du ation of ecove y
r q, q, q, r q, q, r q, q, q, r q, q,r r
in seconds: 60-240
q, q, q,
Load/ ecove y atio: 1:2 R r q,R q,
epetitions: 10-20
R q,
11.W at is t e Zone Diet: A met od by w ic we can delive to ou bodies
h q, q, h q, q, q, q, h q, q, h h q, q, q, r q, q, r q,
t e accu ate blend of mac o nut ients to delive optimum ealt and pe fo mance benefits
h q, r q, q, q, r q, r q, q, r q, q,h h q, q, r r q,
12. Define compound yet i educible: you cannot b eakdown into individual move- ments and get t e q, q, q, rr q, q, q, r q, q, q, q, q, q, q, h
same benefit
q, q,
13.Define safe: mec anically sound and safe post 1 ep max q, q, h q, q, q, q, q, q,r q,
14.Define Unive sal moto ec uitment patte ns: found in eve yday life q, r q, r q,r r q, r q, q, q, r q,
15.Identify t e ecommended diet fo avoiding sickness: eat meats, veggies, nuts and seeds, little q, h q,r q, q, r q, q, q, q, q, q, q, q, q,
sta c and no efined suga
q, r h q, q, q,r q, r
1/7 q, q,
, Cossfit level 1 paticipant and book
16.Design p og amming t at mitigates t e isk of abdomyolysis: g adual int oduction to intensity q, r r q, h q, q, h q,r q, q,rh q, r q, r q, q,
17.Identify t e scope of t e movements used in C ossFit p og amming: gym- nastics q, h q, q, q, h q, q, q, q, r q, r r q, q,
weig tlifting monost uctu al h q, r r
18.W at a e t e 7 defining c a acte istics of Functional Movement: Natu al Unive sal Moto ec uitment
h q, r q, h q, q, q, h r r q, q, q, q, r q, r q, r q,R r
Patte ns
q, r
Essential Safe q,
Compound yet i educible Co e to q, q, rr q, r q,
Ext emity
q, r
ig Powe P oducing
H h q, r q, r
19.Identify and inte p et t e powe cu ve: Fittest as g eatest a ea unde t e powe cu ve and t e cu ve is t e q, q, r r q, h q, r q, r q, q,h q, r q, r q, r q, h q, r q, r q, q, h q, r q, q, h
defining measu e of ealt
q, q, r q, q,h h
20.Define t e ole of glucagon in blood suga egulation: glucagon is a mobi- lization o mone t at q, h q,r q, q, q, q, q, r q,r q, q, q, q, q, q,h r q, h
inc eases blood suga
q, r q, q, r
21.Diffe entiate t aditional definitions of st engt f om C ossFit's definition of st engt : t aditional is
r q, r q, q, q, r h q, r q, r q, q, q, r h q, r q,
a ound t e muscula cont actile fo ce but in CF w at matte s is t e ability to apply muscula fo ce to do eal p ysical
q, r q, h q, r q, r q, r q, q, q, q, h q, r q, q, h q, q, q, q, r q, r q, q, q,r q, h
wo k w ic cannot be independent
q, r q, h h q, q, q,
22.Identify t e p ima y ole of t e abdominal: stabilize to so f om undue exten- sion q, h q, r r q,r q, q, h q, q, q, r q, r q, q, q,
23.Define anae obic t aining and pat ways: Anae obic means ene gy is libe at- ed f om subst ates in q, r q, r q, q, h q, r q, q, r q, q, r q, q, r q, r q,
absence of oxygen. Activities less t an 2 min involve mode ate to ig powe and intensity= 100m sp int
q, q, q, q, q, q, h q, q, q, q, r q, q,h h q, r q, q, q, q, r
24.Identify t e diseases t at make up t e Deadly Qua tet: obesity glucose intole ance q, h q, q, h q, q, q, h q, q, r q, q, q, r
ig blood p essu e ig
h h q, q, r r q,h h
t iglyce ides
q, r r
25.Define metabolic pat way: fittest is balanced ac oss t e 3 pat ways, p osp o- gen o ig 5-10 secs, glycotic q, q, h q, q, q, q, r q, h q, q, h q, h h q, q, r q,h h q, q, q,
(lactate) med 60-120 secs and oxidative (ae obic) low 120+ secs
q, q, q, q, q, q, q, r q, q, q,
26.Desc ibe ow powe is elated to intensity: powe = intensity r q,h q, r q, q,r q, q, q, r q,
27.A ticulate oxidative (ae obic): Du ation of wo k: 120-300 Du ation of
r q, q, r q, r q, q, r q, q, r q,
ecove y in seconds: 120-300
q,r r q, q, q,
Load/ ecove y atio 1:1 epetitions: q,R r q,R q, q,R
3-5
q,
2/7 q, q,
1.Intensity: T e independent va iable commonly associated wit max favo able adaption to exe cise q, h q, q, r q, q, q, h q, q, r q, q, q, r
2.Define and a ticulate t e impo tance of co e st engt and midline stabiliza- tion: Lack of movement
q, q, r q, h q, r q, q, r q, r h q, q, q, q, q, q, q,
a ound t at line (pelvis to spine) w ile engaged in functional movement is co e stengt = midline stabilization.
q, r q, h q, q, q, q, q, h q, q, q, q, q, q, r q, r h q, q, q,
Midline c itical to engage w en doing ove ead o co e to ext emity functional movements. Midline is w at keeps
q, q, r q, q, q, h q, q, rh q, r q, r q, q, r q, q, q, q, q, h q,
it all toget e
q, q, q, h r
3.A ticulate t e goal of C ossFit p og amming: to inc ease fitness and GPP
r q, h q, q, q, r q, r r q, q, r q, q, q,
4.Define t e te ms and st ategy of consistency: Consistency as a two pa t application. 1. t at you a e
q, h q, r q, q, r q, q, q, q,h q, q, q, r q, q, q, h q, q, r
consistent in pe fo ming t e mec anics of t e movement; and 2. t at you a e consistent in c ossfit wo kouts
q, q, q, r r q, h q, h q, q, h q, q, q, q, h q, q, r q, q, q, r q, r
5.A ticulate t e quantity of eac mac o nut ient in a zone block: p otein 7g ca bs 9g
r q, h q, q, q, h q, r q, r q, q, q, q, q, r q, q, r q,
fat 1.5g q,
6.Explain t e elations ip of tec nique to optimizing esults: Pe fect tec nique and mec anics cannot beq, h q,r h q, q, h q, q, q,r q, r q, h q, q, h q, q,
sustained at maximum output. Maximum output cannot be ac ieved wit out good tec niques and mec anics
q, q, q, q, q, q, q, q, q, h q, h q, q, h q, q, h
7.Explain t e concept of 'failing at t e ma gins of you expe ience' and ow it elates to GPP and q, h q, q, q, q, q, h q, r q, q, q, r q, q,h q, q,r q, q, q,
va iance: constant va iance p epa es you at you ma gins of expe ience to p event failu e at ma gins of
q, r q, q, r q, r r q, q, q, r q, r q, q, r q, q, r q, r q, q, r q,
expe ience
q, r
8.Explain ow tec nique is necessa y to be st ong/powe ful: p ope tec nique is t e mec anism by w ic q,h q, h q, q, r q, q, q, r r q, r r q, h q, q, h q, h q, q, h
potential uman ene gy and stengt a e t anslated into eal wo k capacity
q, q,h q, r q, q, r h q, r q, r q, q,r q, r q,
9.Identify t e C ossFit ecommendation fo optimizing pe fo mance: T e Zone Diet q, h q, r q,r q, r q, q, r r q, h q, q,
10.A ticulate glycolytic (lactate): Du ation of wo k: 30-120 seconds Du ation of ecove y
r q, q, q, r q, q, r q, q, q, r q, q,r r
in seconds: 60-240
q, q, q,
Load/ ecove y atio: 1:2 R r q,R q,
epetitions: 10-20
R q,
11.W at is t e Zone Diet: A met od by w ic we can delive to ou bodies
h q, q, h q, q, q, q, h q, q, h h q, q, q, r q, q, r q,
t e accu ate blend of mac o nut ients to delive optimum ealt and pe fo mance benefits
h q, r q, q, q, r q, r q, q, r q, q,h h q, q, r r q,
12. Define compound yet i educible: you cannot b eakdown into individual move- ments and get t e q, q, q, rr q, q, q, r q, q, q, q, q, q, q, h
same benefit
q, q,
13.Define safe: mec anically sound and safe post 1 ep max q, q, h q, q, q, q, q, q,r q,
14.Define Unive sal moto ec uitment patte ns: found in eve yday life q, r q, r q,r r q, r q, q, q, r q,
15.Identify t e ecommended diet fo avoiding sickness: eat meats, veggies, nuts and seeds, little q, h q,r q, q, r q, q, q, q, q, q, q, q, q,
sta c and no efined suga
q, r h q, q, q,r q, r
1/7 q, q,
, Cossfit level 1 paticipant and book
16.Design p og amming t at mitigates t e isk of abdomyolysis: g adual int oduction to intensity q, r r q, h q, q, h q,r q, q,rh q, r q, r q, q,
17.Identify t e scope of t e movements used in C ossFit p og amming: gym- nastics q, h q, q, q, h q, q, q, q, r q, r r q, q,
weig tlifting monost uctu al h q, r r
18.W at a e t e 7 defining c a acte istics of Functional Movement: Natu al Unive sal Moto ec uitment
h q, r q, h q, q, q, h r r q, q, q, q, r q, r q, r q,R r
Patte ns
q, r
Essential Safe q,
Compound yet i educible Co e to q, q, rr q, r q,
Ext emity
q, r
ig Powe P oducing
H h q, r q, r
19.Identify and inte p et t e powe cu ve: Fittest as g eatest a ea unde t e powe cu ve and t e cu ve is t e q, q, r r q, h q, r q, r q, q,h q, r q, r q, r q, h q, r q, r q, q, h q, r q, q, h
defining measu e of ealt
q, q, r q, q,h h
20.Define t e ole of glucagon in blood suga egulation: glucagon is a mobi- lization o mone t at q, h q,r q, q, q, q, q, r q,r q, q, q, q, q, q,h r q, h
inc eases blood suga
q, r q, q, r
21.Diffe entiate t aditional definitions of st engt f om C ossFit's definition of st engt : t aditional is
r q, r q, q, q, r h q, r q, r q, q, q, r h q, r q,
a ound t e muscula cont actile fo ce but in CF w at matte s is t e ability to apply muscula fo ce to do eal p ysical
q, r q, h q, r q, r q, r q, q, q, q, h q, r q, q, h q, q, q, q, r q, r q, q, q,r q, h
wo k w ic cannot be independent
q, r q, h h q, q, q,
22.Identify t e p ima y ole of t e abdominal: stabilize to so f om undue exten- sion q, h q, r r q,r q, q, h q, q, q, r q, r q, q, q,
23.Define anae obic t aining and pat ways: Anae obic means ene gy is libe at- ed f om subst ates in q, r q, r q, q, h q, r q, q, r q, q, r q, q, r q, r q,
absence of oxygen. Activities less t an 2 min involve mode ate to ig powe and intensity= 100m sp int
q, q, q, q, q, q, h q, q, q, q, r q, q,h h q, r q, q, q, q, r
24.Identify t e diseases t at make up t e Deadly Qua tet: obesity glucose intole ance q, h q, q, h q, q, q, h q, q, r q, q, q, r
ig blood p essu e ig
h h q, q, r r q,h h
t iglyce ides
q, r r
25.Define metabolic pat way: fittest is balanced ac oss t e 3 pat ways, p osp o- gen o ig 5-10 secs, glycotic q, q, h q, q, q, q, r q, h q, q, h q, h h q, q, r q,h h q, q, q,
(lactate) med 60-120 secs and oxidative (ae obic) low 120+ secs
q, q, q, q, q, q, q, r q, q, q,
26.Desc ibe ow powe is elated to intensity: powe = intensity r q,h q, r q, q,r q, q, q, r q,
27.A ticulate oxidative (ae obic): Du ation of wo k: 120-300 Du ation of
r q, q, r q, r q, q, r q, q, r q,
ecove y in seconds: 120-300
q,r r q, q, q,
Load/ ecove y atio 1:1 epetitions: q,R r q,R q, q,R
3-5
q,
2/7 q, q,
