CROSSFIT LEVEL 1 PARTICIPANT
HANDBOOK CORRECT 100%
Define Crossfit - ANSWER A core strengthing program made up of constantly varied
high intensity functional movements
Articulate the 7 characteristics of Functional Movements - ANSWER Natural
Universal Motor Recruitment Patterns
Essential
Safe
compound yet Irreducible
Core to Extremity
High Power Producing
Functional Movement Characteristic: Natural - ANSWER involve multiple joint
movements
Functional Movement Characteristic: Universal Motor Recruitment Patterns - ANSWER
Found in every day life
Functional Movement Characteristic: Essential - ANSWER to independent living and
quality of life and inhibits increpitude
Functional Movement Characteristic: Safe - ANSWER mechanically sound and
therefore safe
Functional Movement Characteristic: Compound yet Irrducible - ANSWER you can't
breakdown into individaul movements and get the same benefit
Functional Movement Characteristic: Core to Extemity - ANSWER Midline stablization
Functional Movement Characteristic: High-Power Producing - ANSWER Load,
Distance, Speed
What is the most important characteristic - ANSWER to move a large load a long
distance and to do it quickly
Define and Calculate Work - ANSWER ability to perform real physical work
force x distance
Define and Calculate Power - ANSWER time rate of doing work(force) x distance/time
Understand how relative changes in force, distance, and time change power output. -
ANSWER 100 pounds moved 20ft in 1 min= 2000ft/min
,100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 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 bring
results
Explain the concept of 'failing at the margins of you experience' and how it relates to
variance in crossfit - ANSWER constant variance prepares you at your margins of
experience to prevent failure at margins of experience
Define Variance - ANSWER prep for random physical challenges, and unknown and
unknowable
Define General Physical Preparedness GPP/ and identify the relationship of variance to
GPP - ANSWER GPP is broad, general, and inclusive and variance creates this general
condition
Expalin the concept of "failing at the margins of your experience" and how it relates to
variance in CF - ANSWER constant variance prepares you at your margins of
experience to prevent failure at margins of expereince
Articulate the difference between specialization and CF - ANSWER speicalization is
focusing on specific skills and CF is variance...specialty is not specialization
Articulate Crossfit's definition of fitness - ANSWER increased work capacit over broad
time and modal domains
What are the 4 supporting models - ANSWER 10 general physial skills
the hopper
metabolic pathways
Sickness-wellness-fitness continumm
Define 10 general physical skills - ANSWER balance of physiological adaptation
Define Hopper - ANSWER is statistical and is a measure of an athlete performing
relatively well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
,Define Metabolic Pathways - ANSWER These pathways provide the energy for all
human action
fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways or
engines
Balance of bioenergetics
Define Sickness-Wellness-Fitness continuum - ANSWER balance of wellness with
fitness a hedge agaisnt sickness protected by wellness: Graph in trainers guide
Balance of lifestyle
What are the 10 General Physical Skills - ANSWER 1. Cardio Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
Define Cardio Respiratory Endurance - ANSWER The ability of body systems to gather,
process, and deliver oxygen
Define Stamina - ANSWER The ability of body systems to process, deliver, store and
utilize energy
Define Strength - ANSWER The ability of a muscular unit, or combination of muscular
units, to apply force
Define Flexibility - ANSWER The ability to maximize the range of motion at a given joint
Define Power - ANSWER The ability of a muscular unit, or combination of muscular
units, to apply maximum force in a minimum time
Define Speed - ANSWER The ability to minimize the time cycle of a repeated
movement
Define Coordination - ANSWER The ability to combine several distinct movement
patterns into a singular distinct movement
, Define Agility - ANSWER The ability to minimize transition time from one movement
pattern to another
Define Balance - ANSWER The ability to control the placement of the body's center of
gravity in relation to its base
Define Accueracy - ANSWER The ability to control movement in a given direction or at
a given intensity
Differentiate training from practice and the adaptations developed under both -
ANSWER training is organic builds an increse in physical skills involving organic
changes through the productive application of force
practice builds the neurological skills of technique of coordination, accuracy, agility, and
balance
Articulate Phosphogen - ANSWER Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
Anaerobic
example: 100m dash, 1 rep max deadlift
Articulate Glycolytic (lactate) - ANSWER Duration in 30-120 secs
Duration of recovery in 60-240 secs
Load/Recovery Ratio:1:2
Repetitions: 10-20
Anaerobic
example: 400m sprint, elite level Fran
Articulate Oxidative - ANSWER Duration in 120-300 secs
Duration of recovery in 120-300 secs
Load/Recovery Ratio: 1:1
Repetitions: 3-5
Aerobic
example: anything greater than 120 secs of sutained effort..one mile swim
Define Aerobic Training and Pathways - ANSWER Means energy is derived when
oxygen is utilized to metabolize substrates from food and liberates energy.
Greater than 90 secs in duration and involve low to moderate power or
intensity...distance running
Define Anaerobic Training and Pathways - ANSWER Means energy is liberated from
substrates in absence of oxygen.
Activities less than 2 mins involve modrate to high power and intensity...100m sprint
HANDBOOK CORRECT 100%
Define Crossfit - ANSWER A core strengthing program made up of constantly varied
high intensity functional movements
Articulate the 7 characteristics of Functional Movements - ANSWER Natural
Universal Motor Recruitment Patterns
Essential
Safe
compound yet Irreducible
Core to Extremity
High Power Producing
Functional Movement Characteristic: Natural - ANSWER involve multiple joint
movements
Functional Movement Characteristic: Universal Motor Recruitment Patterns - ANSWER
Found in every day life
Functional Movement Characteristic: Essential - ANSWER to independent living and
quality of life and inhibits increpitude
Functional Movement Characteristic: Safe - ANSWER mechanically sound and
therefore safe
Functional Movement Characteristic: Compound yet Irrducible - ANSWER you can't
breakdown into individaul movements and get the same benefit
Functional Movement Characteristic: Core to Extemity - ANSWER Midline stablization
Functional Movement Characteristic: High-Power Producing - ANSWER Load,
Distance, Speed
What is the most important characteristic - ANSWER to move a large load a long
distance and to do it quickly
Define and Calculate Work - ANSWER ability to perform real physical work
force x distance
Define and Calculate Power - ANSWER time rate of doing work(force) x distance/time
Understand how relative changes in force, distance, and time change power output. -
ANSWER 100 pounds moved 20ft in 1 min= 2000ft/min
,100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 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 bring
results
Explain the concept of 'failing at the margins of you experience' and how it relates to
variance in crossfit - ANSWER constant variance prepares you at your margins of
experience to prevent failure at margins of experience
Define Variance - ANSWER prep for random physical challenges, and unknown and
unknowable
Define General Physical Preparedness GPP/ and identify the relationship of variance to
GPP - ANSWER GPP is broad, general, and inclusive and variance creates this general
condition
Expalin the concept of "failing at the margins of your experience" and how it relates to
variance in CF - ANSWER constant variance prepares you at your margins of
experience to prevent failure at margins of expereince
Articulate the difference between specialization and CF - ANSWER speicalization is
focusing on specific skills and CF is variance...specialty is not specialization
Articulate Crossfit's definition of fitness - ANSWER increased work capacit over broad
time and modal domains
What are the 4 supporting models - ANSWER 10 general physial skills
the hopper
metabolic pathways
Sickness-wellness-fitness continumm
Define 10 general physical skills - ANSWER balance of physiological adaptation
Define Hopper - ANSWER is statistical and is a measure of an athlete performing
relatively well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
,Define Metabolic Pathways - ANSWER These pathways provide the energy for all
human action
fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways or
engines
Balance of bioenergetics
Define Sickness-Wellness-Fitness continuum - ANSWER balance of wellness with
fitness a hedge agaisnt sickness protected by wellness: Graph in trainers guide
Balance of lifestyle
What are the 10 General Physical Skills - ANSWER 1. Cardio Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
Define Cardio Respiratory Endurance - ANSWER The ability of body systems to gather,
process, and deliver oxygen
Define Stamina - ANSWER The ability of body systems to process, deliver, store and
utilize energy
Define Strength - ANSWER The ability of a muscular unit, or combination of muscular
units, to apply force
Define Flexibility - ANSWER The ability to maximize the range of motion at a given joint
Define Power - ANSWER The ability of a muscular unit, or combination of muscular
units, to apply maximum force in a minimum time
Define Speed - ANSWER The ability to minimize the time cycle of a repeated
movement
Define Coordination - ANSWER The ability to combine several distinct movement
patterns into a singular distinct movement
, Define Agility - ANSWER The ability to minimize transition time from one movement
pattern to another
Define Balance - ANSWER The ability to control the placement of the body's center of
gravity in relation to its base
Define Accueracy - ANSWER The ability to control movement in a given direction or at
a given intensity
Differentiate training from practice and the adaptations developed under both -
ANSWER training is organic builds an increse in physical skills involving organic
changes through the productive application of force
practice builds the neurological skills of technique of coordination, accuracy, agility, and
balance
Articulate Phosphogen - ANSWER Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
Anaerobic
example: 100m dash, 1 rep max deadlift
Articulate Glycolytic (lactate) - ANSWER Duration in 30-120 secs
Duration of recovery in 60-240 secs
Load/Recovery Ratio:1:2
Repetitions: 10-20
Anaerobic
example: 400m sprint, elite level Fran
Articulate Oxidative - ANSWER Duration in 120-300 secs
Duration of recovery in 120-300 secs
Load/Recovery Ratio: 1:1
Repetitions: 3-5
Aerobic
example: anything greater than 120 secs of sutained effort..one mile swim
Define Aerobic Training and Pathways - ANSWER Means energy is derived when
oxygen is utilized to metabolize substrates from food and liberates energy.
Greater than 90 secs in duration and involve low to moderate power or
intensity...distance running
Define Anaerobic Training and Pathways - ANSWER Means energy is liberated from
substrates in absence of oxygen.
Activities less than 2 mins involve modrate to high power and intensity...100m sprint
