CROSSFIT L1 TEST STUDY GUIDE
CORRECT 100%
What is crossfit - ANSWER Constantly varied functional movements executed at high
intensity.
The aims, prescription, methodology, implementation, and adaptations of CrossFit -
ANSWER to forge a broad general and inclusive fitness Prepare for the unknown and
unknowable.
Characteristics of functional movements - ANSWER natural, universal motor
recruitment patterns, essential, safe, compound yet irreducible, core to extremity,
power.
Most Important characteristic of Functional Movements - ANSWER their capacity to
move large loads over long distances, and to do so quickly.
Define and calculate work - ANSWER ability to perform real physical work
Force X Distance = Work
Define and calculate power - ANSWER Intensity is defined exactly as power, and
intensity is the independent variable most commonly associated with maximizing the
rate of return of favorable adaptation to exercise. Force X Distance / Time = Power
Understand how relative changes in force, distance, and time change power output: -
ANSWER 100 pounds moved 20ft in 1 min= 2000ib ft/min
100 pounds moved 20ft in 10 min= 200ib ft/min
10pounds moved 20ft in 1 min=200ib ft/min
Describe intensity and how it is related to power - ANSWER power=intensity Intensity is
power
intensity is the independent variable commonly associated with max favourable
adaption to exercise.
Articulate the relationship between intensity and results - ANSWER Intensity is the
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise. Intensity and and functional movements are more
effective at creating results.
Define variance - ANSWER Variance means unknown and unknowable events. The
model we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
intensity, sets, and reps.
, Define General Physical Preparedness - ANSWER GPP, the generalized base qualities
of an athlete. the aim is to establish a broad 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
Explain failing at the margins of your experience and how it relates to variance -
ANSWER Constant variance prepares you at your margins of experience to prevent
failure at margins of experience
Articulate the difference between specialization and CrossFit - ANSWER Specialization
is focusing on 1 set of skills, CF is varied skills.
Articulate CrossFit's definition of fitness and health, and their relationship - ANSWER
Fitness- Work Capacity across broad time and modal domains.
Health- Fitness definition through out life.
Identify the 4 supporting models of CrossFit - ANSWER -10 general physical skills
-The Hopper
-Metabolic pathways Sickness-Wellness-Fitness
-Fitness Continuum
10 general physical skills - ANSWER (Organic)
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
(Both)
5. power
6. speed
(Neurological)
7. coordination
8. agility
9. balance
10. accuracy
Identify how each model could be used to assess fitness and to determine the fittest
individual - ANSWER - 10 general physical skills: Demonstrates the Facets of Fitness
and degrees of adaptions needed for fitness (Work Capacity)
- The Hopper: Demonstrates the skills and drills the "Fittest" can do.
- The Metabolic Pathways: Demonstrates the Different Bio-mechanical adaptions of
work capacity.
- Sickness-Wellness-Fitness Continuum: Demonstrates the traits of the "Fittest"
individual.
CORRECT 100%
What is crossfit - ANSWER Constantly varied functional movements executed at high
intensity.
The aims, prescription, methodology, implementation, and adaptations of CrossFit -
ANSWER to forge a broad general and inclusive fitness Prepare for the unknown and
unknowable.
Characteristics of functional movements - ANSWER natural, universal motor
recruitment patterns, essential, safe, compound yet irreducible, core to extremity,
power.
Most Important characteristic of Functional Movements - ANSWER their capacity to
move large loads over long distances, and to do so quickly.
Define and calculate work - ANSWER ability to perform real physical work
Force X Distance = Work
Define and calculate power - ANSWER Intensity is defined exactly as power, and
intensity is the independent variable most commonly associated with maximizing the
rate of return of favorable adaptation to exercise. Force X Distance / Time = Power
Understand how relative changes in force, distance, and time change power output: -
ANSWER 100 pounds moved 20ft in 1 min= 2000ib ft/min
100 pounds moved 20ft in 10 min= 200ib ft/min
10pounds moved 20ft in 1 min=200ib ft/min
Describe intensity and how it is related to power - ANSWER power=intensity Intensity is
power
intensity is the independent variable commonly associated with max favourable
adaption to exercise.
Articulate the relationship between intensity and results - ANSWER Intensity is the
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise. Intensity and and functional movements are more
effective at creating results.
Define variance - ANSWER Variance means unknown and unknowable events. The
model we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
intensity, sets, and reps.
, Define General Physical Preparedness - ANSWER GPP, the generalized base qualities
of an athlete. the aim is to establish a broad 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
Explain failing at the margins of your experience and how it relates to variance -
ANSWER Constant variance prepares you at your margins of experience to prevent
failure at margins of experience
Articulate the difference between specialization and CrossFit - ANSWER Specialization
is focusing on 1 set of skills, CF is varied skills.
Articulate CrossFit's definition of fitness and health, and their relationship - ANSWER
Fitness- Work Capacity across broad time and modal domains.
Health- Fitness definition through out life.
Identify the 4 supporting models of CrossFit - ANSWER -10 general physical skills
-The Hopper
-Metabolic pathways Sickness-Wellness-Fitness
-Fitness Continuum
10 general physical skills - ANSWER (Organic)
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
(Both)
5. power
6. speed
(Neurological)
7. coordination
8. agility
9. balance
10. accuracy
Identify how each model could be used to assess fitness and to determine the fittest
individual - ANSWER - 10 general physical skills: Demonstrates the Facets of Fitness
and degrees of adaptions needed for fitness (Work Capacity)
- The Hopper: Demonstrates the skills and drills the "Fittest" can do.
- The Metabolic Pathways: Demonstrates the Different Bio-mechanical adaptions of
work capacity.
- Sickness-Wellness-Fitness Continuum: Demonstrates the traits of the "Fittest"
individual.
