CROSSFIT LEVEL 1| 47 QUESTIONS AND ANSWERS.

Cardiovascular/respiratory endurance The ability of the body to gather, process & deliver oxygen Stamina The ability of the body to process, deliver, store, & utilize energy. Strength The ability of a muscular unit, or combination of muscular units to apply force. Flexibility The ability to maximize the range of motion at a given joint. Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed The ability to minimize the time cycle of a repeated movement. Coordination The ability to combine several distinct movement patterns into a singular distinct movement. 4 defining themes of the CrossFit program 1) neuroendocrine adaptation 2) power 3) cross training 4) functional movement. Functional movement Universal motor recruitment patterns; preformed in a wave of contraction from core to extremity; compound movements. CrossFit aim To forge a broad, general, & inclusive fitness. Prepare them not only for the unknown but for the unknowable. Prescription Constantly varied, high-intensity, functional movements. Interval training Mixes bouts of work & rest in timed intervals. The key to developing the cardio system w/o an unacceptable loss of strength, speed or power. Accuracy The ability to control movement in a given direction or at a given intensity. Agility The ability to minimize transition time from one movement pattern to another Time priority Need to go for a set time. "AMRAP" Task priority Need to complete a certain number of rounds. "For Time" Rhabdo treatment Generous amounts of IV fluids to dilute & flush the myoglobin through the kidneys. Symptoms of Rhabdo Severe generalized muscle pain, nausea, vomiting, abdominal cramping & in significant cases dark red "coca cola" urine. 10 recognized fitness domains. 1) cardiovascular/respiratory endurance 2) stamina 3) strength 4) flexibility 5) power 6) speed 7) coordination 8) agility 9) balance 10) accuracy What does weightlifting modality comprise of? The most important weight training basics, Olympic lifts & power lifting. Where the aim is to increase strength power in the hip/leg capacity. Primary purpose of gymnastics modal? Improve body controllably improving neurological components like coordination, balance, agility, & accuracy and to improve functional upper body capacity and trunk strength. Gymnastics modality comprises of what? Body weight exercises/elements or calisthenics. Metabolic conditioning Commonly referred to as "cardio", the purpose of which is primarily to improve cardio respiratory capacity & stamina. Aerobic -with oxygen -more than 90 sec -low to moderate power output or intensity. Eg; running on treadmill for 20 mins, watching tv, swimming. Anaerobic -without oxygen -less than 2 mins Moderate to high power output or intensity. Protein Should be lean & varied and account for about 30% of your total caloric load Fat Should be predominantly mono saturated & account for about 30% of you total caloric load. Carbs Should be low-glycemic and account for about 40% or you total caloric needs. Rhabdomyolysis A breakdown of muscle cell contents that results in the release of muscle fiber contents into the bloodstream. What is a block? A block is a unit of measure used to simplify the process of making balanced meals. Glycemic index A measure of a foods propensity to raise blood sugar. What is health? Increased work capacity across broad time, modal, and age. Work capacity The ability to perform real physical work as measured by force x distance/time (which is average power). What is fitness? Your ability to move large loads, long distances, quickly in the broadest variety of domains. What can anaerobic activity do that aerobic activity can't? Develop high levels of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise. Olympic lifts teaches one to... Apply force to muscle groups in proper sequence. What is neuroendocrine adaptation? A change in the body that affects you either neurologically or hormonally. Power is defined as.... Time rate of doing work. CrossFit objective Providing a broad based fitness that provides maximal competency in all adaptive capacities, cross training, or training outside of the athletes normal or regular demands. What are functional movements Movements that mimc motor recruitment patterns that are found in everyday life. Amount of protein per pound of lean body mass. .7-1.0 grams of protein depending on activity level. .7 is for moderate daily loads and 1.0 is for hardcore athlete.