Crossfit level 1 certification
of Crossfit - constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement - load, distance, and speed for production of high power
Define intensity - power
(intensity is the independent variable)
Crossfit methodology: - safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be supported
only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - cardiovascular/respiratory endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, and accuracy
Define athlete - a person who is trained or skilled in exercises, sports, or games requiring physical
strength, agility, or stamina
Define Crossfit athlete - a person who is skilled or trained in strength, power, balance, and agility,
flexibility, and endurance
How is energy derived? - aerobically when O2 is utilized to metabolize substrates derived from food
and liberates energy
Aerobic activity: - are usually greater than 90 seconds in duration and involve low to moderate power
output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
, Anaerobic activity: - energy is liberated from substances in the absence of O2; these activities are of
less than 2 min in duration and involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other modality
of training; develop an athletes explosive power, control of external objects, and mastery of critical
motor recruitment patterns)
Hormonal responses vital to athletic development: - increased in testosterone, insulin-like growth
factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: - mass
and bone density
Power - time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - heavy load weight lifting, short rest between
sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - cross training is participating in several sports and Crossfit views cross
training as exceeding the normal parameters of the regular demands of your sport training
Functional movement: - are mechanically sound and therefor safe, and secondly they are the
movements that elicit a high neuroendocrine response
Crossfit diet: - protein 30%; carbohydrates 40%; fat 30%
of Crossfit - constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement - load, distance, and speed for production of high power
Define intensity - power
(intensity is the independent variable)
Crossfit methodology: - safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be supported
only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - cardiovascular/respiratory endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, and accuracy
Define athlete - a person who is trained or skilled in exercises, sports, or games requiring physical
strength, agility, or stamina
Define Crossfit athlete - a person who is skilled or trained in strength, power, balance, and agility,
flexibility, and endurance
How is energy derived? - aerobically when O2 is utilized to metabolize substrates derived from food
and liberates energy
Aerobic activity: - are usually greater than 90 seconds in duration and involve low to moderate power
output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
, Anaerobic activity: - energy is liberated from substances in the absence of O2; these activities are of
less than 2 min in duration and involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other modality
of training; develop an athletes explosive power, control of external objects, and mastery of critical
motor recruitment patterns)
Hormonal responses vital to athletic development: - increased in testosterone, insulin-like growth
factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: - mass
and bone density
Power - time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - heavy load weight lifting, short rest between
sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - cross training is participating in several sports and Crossfit views cross
training as exceeding the normal parameters of the regular demands of your sport training
Functional movement: - are mechanically sound and therefor safe, and secondly they are the
movements that elicit a high neuroendocrine response
Crossfit diet: - protein 30%; carbohydrates 40%; fat 30%
