l
l
q, q, q, q,
l
l
1. WhatisCrossfit?:constantlyvaried,high-intensity,functionalmovement l l
l q, l q, l q, l q, l q, l q, l q,
2. What is power?: the time rate of doing work l q, l q, l q, l q, l q, l q, l q, l q, l
3. What is the most important characteristic of functional movement l q, l q, l q, l q, l q, l q, l q, l q,
Capac- ity l q, l q, l
to move large loads over long distance (high power producing)
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
4. What are the characteristics of functional movement?: natural, univers l q, l q, l q, l q, l q, l q, l q, l q,
mo- tor l q, l q, l
recruitment patterns, essential, safe, compound yet irreducible, core to extremit
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
high power producing.
l q, l q, l q, l
5. Describe intensity: Intensity is defined exactly as power. l q, l q, l q, l q, l q, l q, l q,
High intensity allows for q, l q, l q, l q, l
shorter, high cardio sessions.
q, l q, l q, l q, l
6. What is the relationship between intensity and results?: Intensity is th l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
inde- l q, l
pendent variable most commonly associated with maximizing the rate of return o
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
favorable adaptation to exercise. Intensity and and functional movements are mor
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
effective at creating results.
q, l q, l q, l q, l
7. What is variance?: Variance means unknown and unknowable events. Th l q, l q, l q, l q, l q, l q, l q, l q, l q,
mod- el l q, l q, l
we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
intensity, sets, and reps.
q, l q, l q, l q, l
8. What are the four supporting models of Crossfit's definition of fitness l q, l q, l q, l q, l q, l q, l q, l q, l
q, q, l
The 10 l l q, l
general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wel
q, l q, l q, l q, l q, l q, l q, l q, l
q,
nessFitness Continuum.
l q, l q, l
9. What are the 10 general physical skills? Why is this model important in l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
defining fitness.: stamina, balance, coordination, flexibility, strength, speed
q, l q, l q, l q, l q, l q, l q, l q,
power,
l q, l
agility, cardiovascular respiratory endurance, and accuracy. You are as fit as yo
q, l q, l q, l q, l q, l q, l q, l q, q, l l q, q, l q, l
are
l q, l
competent in each of these skills.
q, l q, l q, l q, l q, l q, l
10. What is The Hopper Model? Why is this model important in defining fi l q, q, l lq, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
l
,l
l
q, q, q, q,
l
q, ness?: Random tasks to accomplish; The implication here is that fitness requires a
l q, l q, l q, l q, l q, q, l
q, l l q, l q, q, l q, l l q,
l
ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinite
q, l q, l q, l q, l q, l q, l q, l q, q, l q, l q, l q, l q, l q, l
varying combinations.
l q, l q, l
11. What are the Metabolic Pathways? Why is this model important l q, l q, l q, l q, q, l l q, l q, l q, l q, q,
defining l q, l
fitness?: They provide energy; They are Phosphocreatine, Glycolytic, and Oxida
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
tive. A fit person should be competent in all pathways.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
12. Describe the Phosphocreatine Pathway.: Anaerobic (absence of oxygen); 1 l q, l q, l q, l q, l q, l q, l q, l q,
l
second intervals; 100 meter dash.
q, l q, l q, l q, l q, l
13. Describe the Glycolytic Pathway.: Anaerobic (absence of oxygen); 12 l q, l q, l q, l q, l q, l q, l q, q, l
second l q, l
intervals; 400 meter sprint.
q, l q, l q, l q, l
14. Describe the Oxidative Pathway.: Aerobic (uses oxygen); more than 120 se l q, l q, l q, l q, l q, l q, l q, l q, l q, lq,
l
onds; mile run.
q, l q, l q, l
15. What is the sickness-wellness-fitness continuum? Why is this model im l q, l q, l q, l q, l q, l q, l q, l q, l q,
portant in defining fitness?: Every measurable value of health will fa
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
somewhere
l q, l
on this continuum. Fitness (crossfit) provides protection against the ravages of tim
l q, l q, l q, l q, l q, l q, l q, l q, l q, q, l l q,
and disease.
l q, l q, l
16. What's the difference between training and practice?: Training refers to l q, l q, l q, l q, l q, l q, l q, l q, l q, l
improving the 10 general physical skills (I think) whereas practice refers to spo
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
specific skills.
l q, l q, l
17. How does the sickness-wellness-fitness continuum relate to health?: sick q, l q, l l q, l q, l q, q, l q, l l q,
ness, wellness, and fitness are different measures of a single quality: health.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
18. Define the power curve.: The area under which is your work capacity acros l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
broad time and modal domains (your "fitness").
q, l q, l q, l q, l q, l q, l q, l
19. What is work capacity? How is work capacity illustrated in the power l q, l q, l q, l q, l q, l
q, l q, l q, l q, l q, l q, l
curve?: One's fitness at a certain time in one's life. (I think) I think it's illustrate
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
by
l q, l
time, age, and power.
q, l q, l q, l q, l
20. What is technique?: Proper technique is the mechanism by which potential l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
human energy and strength are translated into real work capacity.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
l
l
,l
l
q, q, q, q,
l
21. What are the three macronutrients in our diet? Give an example of each l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
: Protein - meat l l q, l q, l q, l
Carbohydrates - broccoli
q, l q, l q,
Fat - Butter
l q, l q, l q, l
22. What's crossfit's definition of health?: health is defined as work capacity l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
across broad time and modal domains throughout life. sustained fitness.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
23. Describe the roles of hormones, like insulin and glucagon, for bloo l q, l q, l q, l q, q, l lq, l q, l q, q, l l q,
sugar l q, l
control: Insulin regulates the sugar in our blood.
q, l q, l q, l q, l q, l q, l q, l q, l
24. Articulate the effects a highly refined and processed carbohydrate die l q, l q, l q, l q, l
q, l q, l q, l q, q, l
can l l
have on health: It can lead to increased insulin levels.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
25. Define hyperinsulinemia: Hyperinsulinemia is the chronic and acute elevatio l q, l q, l q, l q, l q, l q, l q, l q,
of l q, l
insulin as a result of habitual consumption of excess carbohydrate.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
26. Articulate the dangers of chronically elevated insulin levels.: Elevated in l q, l q, l q, l q, l q, l q, l q, l q, l q,
sulin levels can lead to coronary disease, cancer, and Alzheimers
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
27. Identify the diseases that make up the "Deadly Quartet" and the bigges l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
risk factor for developing those conditions: (obesity, glucose intolerance, high
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
blood pressure, high triglycerides), and coronary heart disease, he claims, are
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
avoidable through dietary means.
q, l q, l q, l q, l
28. Identify the recommended diet for avoiding sickness: Stay away from l q, l q, l q, l q, l q, l q, l q, l q, l q, l
processed foods which increase insulin production. Zone Diet.
q, l q, l q, l q, l q, l q, l q, l q, l
29. Identify the CrossFit recommendation for optimizing performance: The l q, l q, l q, l q, l q, l q, l q, l
Zone Diet is what takes optimizes performance.
q, l q, l q, l q, l q, l q, l q, l
30. Articulate the benefits of eating high quality foods and a "Paleo" diet- l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
: Modern diets (processed foods) are ill suited for our genetic makeup. Lack o
l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
processed foods decreases your chances for diseases such as coronary hea
l l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
disease,
l q, l
diabetes, cancer, osteoporosis, obesity, and psychological dysfunction
q, l q, l q, l q, l q, l q, l q, l
31. Articulate the benefits of weighing and measuring foods: concluded that l q, l q, l q, l q, l q, l q, l q, l q, l q,
natural variances in caloric intake and macronutrient composition without measure
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
q, ment are greater than the resolution required to turn good performance to grea
l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l have to measure.
q, l q, l q, l
l
l
l
q, q, q, q,
l
l
1. WhatisCrossfit?:constantlyvaried,high-intensity,functionalmovement l l
l q, l q, l q, l q, l q, l q, l q,
2. What is power?: the time rate of doing work l q, l q, l q, l q, l q, l q, l q, l q, l
3. What is the most important characteristic of functional movement l q, l q, l q, l q, l q, l q, l q, l q,
Capac- ity l q, l q, l
to move large loads over long distance (high power producing)
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
4. What are the characteristics of functional movement?: natural, univers l q, l q, l q, l q, l q, l q, l q, l q,
mo- tor l q, l q, l
recruitment patterns, essential, safe, compound yet irreducible, core to extremit
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
high power producing.
l q, l q, l q, l
5. Describe intensity: Intensity is defined exactly as power. l q, l q, l q, l q, l q, l q, l q,
High intensity allows for q, l q, l q, l q, l
shorter, high cardio sessions.
q, l q, l q, l q, l
6. What is the relationship between intensity and results?: Intensity is th l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
inde- l q, l
pendent variable most commonly associated with maximizing the rate of return o
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
favorable adaptation to exercise. Intensity and and functional movements are mor
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
effective at creating results.
q, l q, l q, l q, l
7. What is variance?: Variance means unknown and unknowable events. Th l q, l q, l q, l q, l q, l q, l q, l q, l q,
mod- el l q, l q, l
we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
intensity, sets, and reps.
q, l q, l q, l q, l
8. What are the four supporting models of Crossfit's definition of fitness l q, l q, l q, l q, l q, l q, l q, l q, l
q, q, l
The 10 l l q, l
general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wel
q, l q, l q, l q, l q, l q, l q, l q, l
q,
nessFitness Continuum.
l q, l q, l
9. What are the 10 general physical skills? Why is this model important in l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
defining fitness.: stamina, balance, coordination, flexibility, strength, speed
q, l q, l q, l q, l q, l q, l q, l q,
power,
l q, l
agility, cardiovascular respiratory endurance, and accuracy. You are as fit as yo
q, l q, l q, l q, l q, l q, l q, l q, q, l l q, q, l q, l
are
l q, l
competent in each of these skills.
q, l q, l q, l q, l q, l q, l
10. What is The Hopper Model? Why is this model important in defining fi l q, q, l lq, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
l
,l
l
q, q, q, q,
l
q, ness?: Random tasks to accomplish; The implication here is that fitness requires a
l q, l q, l q, l q, l q, q, l
q, l l q, l q, q, l q, l l q,
l
ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinite
q, l q, l q, l q, l q, l q, l q, l q, q, l q, l q, l q, l q, l q, l
varying combinations.
l q, l q, l
11. What are the Metabolic Pathways? Why is this model important l q, l q, l q, l q, q, l l q, l q, l q, l q, q,
defining l q, l
fitness?: They provide energy; They are Phosphocreatine, Glycolytic, and Oxida
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
tive. A fit person should be competent in all pathways.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
12. Describe the Phosphocreatine Pathway.: Anaerobic (absence of oxygen); 1 l q, l q, l q, l q, l q, l q, l q, l q,
l
second intervals; 100 meter dash.
q, l q, l q, l q, l q, l
13. Describe the Glycolytic Pathway.: Anaerobic (absence of oxygen); 12 l q, l q, l q, l q, l q, l q, l q, q, l
second l q, l
intervals; 400 meter sprint.
q, l q, l q, l q, l
14. Describe the Oxidative Pathway.: Aerobic (uses oxygen); more than 120 se l q, l q, l q, l q, l q, l q, l q, l q, l q, lq,
l
onds; mile run.
q, l q, l q, l
15. What is the sickness-wellness-fitness continuum? Why is this model im l q, l q, l q, l q, l q, l q, l q, l q, l q,
portant in defining fitness?: Every measurable value of health will fa
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
somewhere
l q, l
on this continuum. Fitness (crossfit) provides protection against the ravages of tim
l q, l q, l q, l q, l q, l q, l q, l q, l q, q, l l q,
and disease.
l q, l q, l
16. What's the difference between training and practice?: Training refers to l q, l q, l q, l q, l q, l q, l q, l q, l q, l
improving the 10 general physical skills (I think) whereas practice refers to spo
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
specific skills.
l q, l q, l
17. How does the sickness-wellness-fitness continuum relate to health?: sick q, l q, l l q, l q, l q, q, l q, l l q,
ness, wellness, and fitness are different measures of a single quality: health.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
18. Define the power curve.: The area under which is your work capacity acros l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
broad time and modal domains (your "fitness").
q, l q, l q, l q, l q, l q, l q, l
19. What is work capacity? How is work capacity illustrated in the power l q, l q, l q, l q, l q, l
q, l q, l q, l q, l q, l q, l
curve?: One's fitness at a certain time in one's life. (I think) I think it's illustrate
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
by
l q, l
time, age, and power.
q, l q, l q, l q, l
20. What is technique?: Proper technique is the mechanism by which potential l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
human energy and strength are translated into real work capacity.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
l
l
,l
l
q, q, q, q,
l
21. What are the three macronutrients in our diet? Give an example of each l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
: Protein - meat l l q, l q, l q, l
Carbohydrates - broccoli
q, l q, l q,
Fat - Butter
l q, l q, l q, l
22. What's crossfit's definition of health?: health is defined as work capacity l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
across broad time and modal domains throughout life. sustained fitness.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
23. Describe the roles of hormones, like insulin and glucagon, for bloo l q, l q, l q, l q, q, l lq, l q, l q, q, l l q,
sugar l q, l
control: Insulin regulates the sugar in our blood.
q, l q, l q, l q, l q, l q, l q, l q, l
24. Articulate the effects a highly refined and processed carbohydrate die l q, l q, l q, l q, l
q, l q, l q, l q, q, l
can l l
have on health: It can lead to increased insulin levels.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
25. Define hyperinsulinemia: Hyperinsulinemia is the chronic and acute elevatio l q, l q, l q, l q, l q, l q, l q, l q,
of l q, l
insulin as a result of habitual consumption of excess carbohydrate.
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
26. Articulate the dangers of chronically elevated insulin levels.: Elevated in l q, l q, l q, l q, l q, l q, l q, l q, l q,
sulin levels can lead to coronary disease, cancer, and Alzheimers
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
27. Identify the diseases that make up the "Deadly Quartet" and the bigges l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
risk factor for developing those conditions: (obesity, glucose intolerance, high
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
blood pressure, high triglycerides), and coronary heart disease, he claims, are
q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
avoidable through dietary means.
q, l q, l q, l q, l
28. Identify the recommended diet for avoiding sickness: Stay away from l q, l q, l q, l q, l q, l q, l q, l q, l q, l
processed foods which increase insulin production. Zone Diet.
q, l q, l q, l q, l q, l q, l q, l q, l
29. Identify the CrossFit recommendation for optimizing performance: The l q, l q, l q, l q, l q, l q, l q, l
Zone Diet is what takes optimizes performance.
q, l q, l q, l q, l q, l q, l q, l
30. Articulate the benefits of eating high quality foods and a "Paleo" diet- l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l
: Modern diets (processed foods) are ill suited for our genetic makeup. Lack o
l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
processed foods decreases your chances for diseases such as coronary hea
l l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
disease,
l q, l
diabetes, cancer, osteoporosis, obesity, and psychological dysfunction
q, l q, l q, l q, l q, l q, l q, l
31. Articulate the benefits of weighing and measuring foods: concluded that l q, l q, l q, l q, l q, l q, l q, l q, l q,
natural variances in caloric intake and macronutrient composition without measure
q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l
q, ment are greater than the resolution required to turn good performance to grea
l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q, l q,
l have to measure.
q, l q, l q, l
l
l
