Crossfit Ultimate Level 2\\\CrossFit
Ultimate Level 2 Certification 2025 –
Complete Study Guide & Coaching Prep
2025
the subjects in the cross-fit study were on which diet?
Paleolithic
what journal was this article published in?
Journal of Strength and Conditioning Research Publish Ahead of Print
high intensity power training (HIPT)
-new variation of HIIT
-incorporates high intensity resistance training using varied, multiple joint movements
-also offers improvement of aerobic fitness with minimal time commitment compared to traditional
aerobic training
-many unsubstantiated claims
how does HIPT differ from traditional HIIT?
-includes a lack of prescribed rest period
-focuses on sustained high power output
-uses multiple joint movements
HIPT training session
often includes a random selection of multiple joint exercises and train participants to complete these
movements at high resistance as quickly as possible
can HIPT offer the same benefits as HIIT like improved body composition and VO2 max in healthy
adults?
not clear
hypothesis
-10 week HIPT regimen would improve VO2 max and body composition in healthy adults
,-improvements of VO2 max and body composition would be found across all levels of initial aerobic
fitness and body composition
body composition measurement methods
using air displacement plethysmography (Bod Pod) and maximal aerobic capacity using treadmill graded
exercise test
air displacement plethysmography
using air or water displacement to determine body volume
-in exercise science it usually refers to underwater weighing or the "Bod Pod" for assessing body
composition
subjects
43 (23 males and 20 females)
-began with 54
-Paleolithic diet
-participants of all levels of aerobic fitness and body composition
-trained at a Crossfit affiliate
dependent variables
body composition and VO2 max
paleolithic
paleo: ancient
litho: stone
paleolithic: stone age
paleolithic diet
"caveman diet"
-modern nutritional plan based on the presumed ancient diet of wild plants and animals that various
hominid species habitually consumed during the Paleolithic era
-centered on commonly available modern foods
-consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts
-excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils
Paleolithic era
, period of about 2.5 million years which ended around 10,000 years ago with the development of
agriculture
methods
training program:
-crossfit based HIPT program using basic gymnastic skills (handstands, ring, and bar exercises) and
traditional multiple joint, functional, resistance exercises (squat, press, deadlift, Olympic lifts)
-performed as quickly as possible at high intensity
-supervised by FACSM and physiologist
graded exercise testing:
-performed maximal treadmill exercise test before and after training program using Bruce protocol to
determine VO2 max
Olympic lifts
-snatch
-clean and jerk
Bruce protocol
most commonly used treadmill protocol
was initial level of aerobic fitness a predictor of improvement?
all levels increased
results
all positively changed
discussion
-results confirm hypothesis that 10wk crossfit HIPT significantly improves maximal aerobic capacity and
body composition in individuals of all fitness levels and genders
-indiciate positive role of HIPT in reducing body fat & in both genders across all levels of initial fitness
-impossible to ascribe the entirety of improvement bc of diet
was this the first investigation showing that similar benefits of HIIT can be obtained using HIPT?
yes
what was the major concern mentioned by the authors regarding this type of training?
risk of overuse injury
Ultimate Level 2 Certification 2025 –
Complete Study Guide & Coaching Prep
2025
the subjects in the cross-fit study were on which diet?
Paleolithic
what journal was this article published in?
Journal of Strength and Conditioning Research Publish Ahead of Print
high intensity power training (HIPT)
-new variation of HIIT
-incorporates high intensity resistance training using varied, multiple joint movements
-also offers improvement of aerobic fitness with minimal time commitment compared to traditional
aerobic training
-many unsubstantiated claims
how does HIPT differ from traditional HIIT?
-includes a lack of prescribed rest period
-focuses on sustained high power output
-uses multiple joint movements
HIPT training session
often includes a random selection of multiple joint exercises and train participants to complete these
movements at high resistance as quickly as possible
can HIPT offer the same benefits as HIIT like improved body composition and VO2 max in healthy
adults?
not clear
hypothesis
-10 week HIPT regimen would improve VO2 max and body composition in healthy adults
,-improvements of VO2 max and body composition would be found across all levels of initial aerobic
fitness and body composition
body composition measurement methods
using air displacement plethysmography (Bod Pod) and maximal aerobic capacity using treadmill graded
exercise test
air displacement plethysmography
using air or water displacement to determine body volume
-in exercise science it usually refers to underwater weighing or the "Bod Pod" for assessing body
composition
subjects
43 (23 males and 20 females)
-began with 54
-Paleolithic diet
-participants of all levels of aerobic fitness and body composition
-trained at a Crossfit affiliate
dependent variables
body composition and VO2 max
paleolithic
paleo: ancient
litho: stone
paleolithic: stone age
paleolithic diet
"caveman diet"
-modern nutritional plan based on the presumed ancient diet of wild plants and animals that various
hominid species habitually consumed during the Paleolithic era
-centered on commonly available modern foods
-consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts
-excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils
Paleolithic era
, period of about 2.5 million years which ended around 10,000 years ago with the development of
agriculture
methods
training program:
-crossfit based HIPT program using basic gymnastic skills (handstands, ring, and bar exercises) and
traditional multiple joint, functional, resistance exercises (squat, press, deadlift, Olympic lifts)
-performed as quickly as possible at high intensity
-supervised by FACSM and physiologist
graded exercise testing:
-performed maximal treadmill exercise test before and after training program using Bruce protocol to
determine VO2 max
Olympic lifts
-snatch
-clean and jerk
Bruce protocol
most commonly used treadmill protocol
was initial level of aerobic fitness a predictor of improvement?
all levels increased
results
all positively changed
discussion
-results confirm hypothesis that 10wk crossfit HIPT significantly improves maximal aerobic capacity and
body composition in individuals of all fitness levels and genders
-indiciate positive role of HIPT in reducing body fat & in both genders across all levels of initial fitness
-impossible to ascribe the entirety of improvement bc of diet
was this the first investigation showing that similar benefits of HIIT can be obtained using HIPT?
yes
what was the major concern mentioned by the authors regarding this type of training?
risk of overuse injury
