Crossfit L1 Review Questions with Correct
Answers
Virtuosity
Doing the common uncommonly well
Qualities of effective trainer
Teaching
Seeing
Correcting
Group/gym management
Presence and attitude
Demonstration
GPP
General Physical Preparedness
10 General Physical Skills (Fitness Domains)
Cardio endurance
Agility
Balance
Accuracy
Flexibility
Coordination
Speed
Strength
,Stamina
Power
Crossfits Aim
Forge a broad, general, and inclusive fitness
Functional movement
* Natural
* Universal Motor Recruitment Patterns)
* Essential
* Safe
* Compound yet irreducible
* Core to Extremity
* High-Power Producing
Crossfit is
* Constantly varied, high intensity, functional movement
* Increases capacity across broad time and modal domains
* Core Strength and Conditioning Program
*"Sport of Fitness"
Functional movements most important factor
Capacity to Move large loads, long distance, quickly
Intensity
Defined exactly as power
Evidence based Fitness
,Measurable, Observable, Repeatable
Three most important facets of a fitness program
Safety, Efficacy, Efficency
When is Energy Derived aerobically
When oxygen is utilized to metabolize substrates from blood from food and liberates energy
When is Energy derived anaerobically
When energy is liberated from substrates in the absence of oxygen
What are the two anaerobic systems
Phosphagen (phospocreatine) and glycolytic (lactic acid) systems
Neuroendocrine Adaptation
Change in the body that affects you either neurologically or hormonally.
Power (Definition)
time rate of doing work
Importance of functional movements
Mechanically sound
elicit a high neuroendocrine response
Crossfit Dietary Prescription
Protein (Lean) - 30%
Carbs (Low glycemic) - 40%
Fat (whole food) - 30%
, Calories based on protein needs (.7 - 1.0 g per pound of lean body mass)
How to eat
Meats and Veggies
Nuts and Seeds
Some Fruit
Little Starch
No Sugar
Four models for evaluating and guiding fitness
1. 10 General Physical Skills
2. Performance of Athletic Tasks
3. Energy Systems
4. Sickness-Wellness-Fitness Continuum
Training
Activity that improves performance through changes through a measurable change in the
body
Practice
activity that improves performance through changes in the nervous system
Aerobic
* Cardio Function
* Decreases Body Fat
* Low Power
Answers
Virtuosity
Doing the common uncommonly well
Qualities of effective trainer
Teaching
Seeing
Correcting
Group/gym management
Presence and attitude
Demonstration
GPP
General Physical Preparedness
10 General Physical Skills (Fitness Domains)
Cardio endurance
Agility
Balance
Accuracy
Flexibility
Coordination
Speed
Strength
,Stamina
Power
Crossfits Aim
Forge a broad, general, and inclusive fitness
Functional movement
* Natural
* Universal Motor Recruitment Patterns)
* Essential
* Safe
* Compound yet irreducible
* Core to Extremity
* High-Power Producing
Crossfit is
* Constantly varied, high intensity, functional movement
* Increases capacity across broad time and modal domains
* Core Strength and Conditioning Program
*"Sport of Fitness"
Functional movements most important factor
Capacity to Move large loads, long distance, quickly
Intensity
Defined exactly as power
Evidence based Fitness
,Measurable, Observable, Repeatable
Three most important facets of a fitness program
Safety, Efficacy, Efficency
When is Energy Derived aerobically
When oxygen is utilized to metabolize substrates from blood from food and liberates energy
When is Energy derived anaerobically
When energy is liberated from substrates in the absence of oxygen
What are the two anaerobic systems
Phosphagen (phospocreatine) and glycolytic (lactic acid) systems
Neuroendocrine Adaptation
Change in the body that affects you either neurologically or hormonally.
Power (Definition)
time rate of doing work
Importance of functional movements
Mechanically sound
elicit a high neuroendocrine response
Crossfit Dietary Prescription
Protein (Lean) - 30%
Carbs (Low glycemic) - 40%
Fat (whole food) - 30%
, Calories based on protein needs (.7 - 1.0 g per pound of lean body mass)
How to eat
Meats and Veggies
Nuts and Seeds
Some Fruit
Little Starch
No Sugar
Four models for evaluating and guiding fitness
1. 10 General Physical Skills
2. Performance of Athletic Tasks
3. Energy Systems
4. Sickness-Wellness-Fitness Continuum
Training
Activity that improves performance through changes through a measurable change in the
body
Practice
activity that improves performance through changes in the nervous system
Aerobic
* Cardio Function
* Decreases Body Fat
* Low Power
