Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
1. Define Crossfit A core strengthing program made up of constantly varied high intensity functional
movements
2. Articulate the 7 Natural
characteristics of Universal Motor Recruitment Patterns
Functional Move- Essential
ments Safe
compound yet Irreducible
Core to Extremity
High Power Producing
3. Functional Move- involve multiple joint movements
ment Character-
istic: Natural
4. Functional Move- Found in every day life
ment Character-
istic: Universal
Motor Recruit-
ment Patterns
5. Functional Move- to independent living and quality of life and inhibits increpitude
ment Character-
istic: Essential
6. Functional Move- mechanically sound and therefore safe
ment Character-
istic: Safe
7. Functional Move- you can't breakdown into individaul movements and get the same benefit
ment Character-
istic: Compound
yet Irrducible
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
8. Functional Move- Midline stablization
ment Character-
istic: Core to Ex-
temity
9. Functional Move- Load, Distance, Speed
ment Character-
istic: High-Power
Producing
10. What is the most to move a large load a long distance and to do it quickly
important char-
acteristic
11. Define and Calcu- ability to perform real physical work
late Work force x distance
12. Define and Calcu- time rate of doing work(force) x distance/time
late Power
13. Understand how 100 pounds moved 20ft in 1 min= 2000ft/min
relative changes 100 pounds moved 20ft in 10 min= 200 ft/min
in force, distance, 10pounds moved 20ft in 1 min=200 ft/min
and time change
power output.
14. Describe intensi- power=intensity Intensity is power
ty and how it is intensity is the independent variable commonly associated with max favourable
related to power adaption to exercise
15. Articulate the re- intensity bring results
lationship be-
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
tween intensity
and results
16. Explain the con- constant variance prepares you at your margins of experience to prevent failure
cept of 'failing at at margins of experience
the margins of
you experience'
and how it re-
lates to variance
in crossfit
17. Define Variance prep for random physical challenges, and unknown and unknowable
18. Define Gener- GPP is broad, general, and inclusive and variance creates this general condition
al Physical Pre-
paredness GPP/
and identify the
relationship of
variance to GPP
19. Expalin the con- constant variance prepares you at your margins of experience to prevent failure
cept of "failing at at margins of expereince
the margins of
your experience"
and how it relates
to variance in CF
20. Articulate the speicalization is focusing on specific skills and CF is variance...specialty is not
difference be- specialization
tween specializa-
tion and CF
21. increased work capacit over broad time and modal domains
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
Articulate Cross-
fit's definition of
fitness
22. What are the 4 10 general physial skills
supporting mod- the hopper
els metabolic pathways
Sickness-wellness-fitness continumm
23. Define 10 gener- balance of physiological adaptation
al physical skills
24. Define Hopper is statistical and is a measure of an athlete performing relatively well at any
physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
25. Define Metabolic These pathways provide the energy for all human action
Pathways fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways
or engines
Balance of bioenergetics
26. Define balance of wellness with fitness a hedge agaisnt sickness protected by wellness:
Sickness-Well- Graph in trainers guide
ness-Fitness
continuum Balance of lifestyle
Study online at https://quizlet.com/_74g91d
1. Define Crossfit A core strengthing program made up of constantly varied high intensity functional
movements
2. Articulate the 7 Natural
characteristics of Universal Motor Recruitment Patterns
Functional Move- Essential
ments Safe
compound yet Irreducible
Core to Extremity
High Power Producing
3. Functional Move- involve multiple joint movements
ment Character-
istic: Natural
4. Functional Move- Found in every day life
ment Character-
istic: Universal
Motor Recruit-
ment Patterns
5. Functional Move- to independent living and quality of life and inhibits increpitude
ment Character-
istic: Essential
6. Functional Move- mechanically sound and therefore safe
ment Character-
istic: Safe
7. Functional Move- you can't breakdown into individaul movements and get the same benefit
ment Character-
istic: Compound
yet Irrducible
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
8. Functional Move- Midline stablization
ment Character-
istic: Core to Ex-
temity
9. Functional Move- Load, Distance, Speed
ment Character-
istic: High-Power
Producing
10. What is the most to move a large load a long distance and to do it quickly
important char-
acteristic
11. Define and Calcu- ability to perform real physical work
late Work force x distance
12. Define and Calcu- time rate of doing work(force) x distance/time
late Power
13. Understand how 100 pounds moved 20ft in 1 min= 2000ft/min
relative changes 100 pounds moved 20ft in 10 min= 200 ft/min
in force, distance, 10pounds moved 20ft in 1 min=200 ft/min
and time change
power output.
14. Describe intensi- power=intensity Intensity is power
ty and how it is intensity is the independent variable commonly associated with max favourable
related to power adaption to exercise
15. Articulate the re- intensity bring results
lationship be-
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
tween intensity
and results
16. Explain the con- constant variance prepares you at your margins of experience to prevent failure
cept of 'failing at at margins of experience
the margins of
you experience'
and how it re-
lates to variance
in crossfit
17. Define Variance prep for random physical challenges, and unknown and unknowable
18. Define Gener- GPP is broad, general, and inclusive and variance creates this general condition
al Physical Pre-
paredness GPP/
and identify the
relationship of
variance to GPP
19. Expalin the con- constant variance prepares you at your margins of experience to prevent failure
cept of "failing at at margins of expereince
the margins of
your experience"
and how it relates
to variance in CF
20. Articulate the speicalization is focusing on specific skills and CF is variance...specialty is not
difference be- specialization
tween specializa-
tion and CF
21. increased work capacit over broad time and modal domains
, Crossfit level 1 participant handbook
Study online at https://quizlet.com/_74g91d
Articulate Cross-
fit's definition of
fitness
22. What are the 4 10 general physial skills
supporting mod- the hopper
els metabolic pathways
Sickness-wellness-fitness continumm
23. Define 10 gener- balance of physiological adaptation
al physical skills
24. Define Hopper is statistical and is a measure of an athlete performing relatively well at any
physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations
Balance of skills and drills
25. Define Metabolic These pathways provide the energy for all human action
Pathways fittest is balanced across the 3 pathways:
Phosphogen: 5-10secs
glycolytic(lactate) 60-120 secs
oxidative(aerobic) 120secs+
Fitness of CF requires competency and training in each of these three pathways
or engines
Balance of bioenergetics
26. Define balance of wellness with fitness a hedge agaisnt sickness protected by wellness:
Sickness-Well- Graph in trainers guide
ness-Fitness
continuum Balance of lifestyle
