CROSSFIT, CROSSFIT LEVEL 1 CERTIFICATION WITH 100% CORRECT ANSWERS.

What is Crossfit? constantly varied, high-intensity, functional movement What is power? the time rate of doing work What is the most important characteristic of functional movement? Capacity to move large loads over long distance (high power producing) What are the characteristics of functional movement? natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing. Describe intensity Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions. What is the relationship between intensity and results? Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. What is variance? Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. What are the four supporting models of Crossfit's definition of fitness. The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness Continuum. What are the 10 general physical skills? Why is this model important in defining fitness. stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory endurance, and accuracy. You are as fit as you are competent in each of these skills. What is The Hopper Model? Why is this model important in defining fitness? Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. What are the Metabolic Pathways? Why is this model important in defining fitness? They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be competent in all pathways. Describe the Phosphocreatine Pathway. Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash. Describe the Glycolytic Pathway. Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint. Describe the Oxidative Pathway. Aerobic (uses oxygen); more than 120 seconds; mile run. What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness? Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides protection against the ravages of time and disease. What's the difference between training and practice? Training refers to improving the 10 general physical skills (I think) whereas practice refers to sport specific skills. How does the sickness-wellness-fitness continuum relate to health? sickness, wellness, and fitness are different measures of a single quality: health. Define the power curve. The area under which is your work capacity across broad time and modal domains (your "fitness"). What is work capacity? How is work capacity illustrated in the power curve? One's fitness at a certain time in one's life. (I think) I think it's illustrated by time, age, and power. What is technique? Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity. What are the three macronutrients in our diet? Give an example of each. Protein - meat Carbohydrates - broccoli Fat - Butter What's crossfit's definition of health? health is defined as work capacity across broad time and modal domains throughout life. sustained fitness. Describe the roles of hormones, like insulin and glucagon, for blood sugar control Insulin regulates the sugar in our blood. Articulate the effects a highly refined and processed carbohydrate diet can have on health It can lead to increased insulin levels. Define hyperinsulinemia Hyperinsulinemia is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate. Articulate the dangers of chronically elevated insulin levels. Elevated insulin levels can lead to coronary disease, cancer, and Alzheimers Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing those conditions (obesity, glucose intolerance, high blood pressure, high triglycerides), and coronary heart disease, he claims, are avoidable through dietary means. Identify the recommended diet for avoiding sickness Stay away from processed foods which increase insulin production. Zone Diet. Identify the CrossFit recommendation for optimizing performance The Zone Diet is what takes optimizes performance. Articulate the benefits of eating high quality foods and a "Paleo" diet Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods decreases your chances for diseases such as coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction Articulate the benefits of weighing and measuring foods concluded that natural variances in caloric intake and macronutrient composition without measurement are greater than the resolution required to turn good performance to great. have to measure. Articulate the primary benefit of fish oil supplementation research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues Definition 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 { Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible { Core to Extremity { High-Power Producing Crossfit diet: protein 30%; carbohydrates 40%; fat 30% Protein: total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass