Crossfit Level 1 Test 2023 (solved)

(T/F) While there is a single definition for CrossFit, a conversational explanation may work best prior to an athlete's first exposure. - Answer- True Clearly defining CrossFit as constantly varied functional movement executed at high intensity allows us to: - Answer- 1)dispel any myths or misconceptions about the program. 2)use the program to effectively train ourselves. 3)use the program to effectively train others. The foundation of any fitness program is: - Answer- the movements it includes on a regular basis. KEY POINTS: DESCRIBING FUNCTIONAL MOVEMENTS - Answer- 1)Functional movements are natural. They follow universal motor recruitment patterns that create a wave of contraction from core to extremity. 2) Functional movements are compound yet irreducible. 3) Functional movements are essential to independent living and a high quality of life. 4) Functional movements are safe relative to their non-functional counterparts. Functional movements are considered natural human movement patterns based on which of the following? - Answer- Life demands we perform them. They are built into our DNA. Functional movements are based on ___________ yet irreducible movement patterns. - Answer- compound Natural - Answer- No formal instruction is needed to perform the movement Essential - Answer- Rehabilitation for decrepitude Universal motor recruitment patterns - Answer- A universal sequencing of motor units Safe - Answer- Relatively low-risk at and above 1-repetition-maximum loads Compound yet irreducible - Answer- A multi-joint movement that creates a response greater than the sum of its parts Core to extremity - Answer- A relay of contraction from large to small movers of the body KEY POINTS: DEFINING FUNCTIONAL MOVEMENTS - Answer- 1 The defining characteristic of functional movements is their ability to move large loads over long distances, quickly. 2 "Large loads over long distances, quickly" contains the variables used in the power formula: force x distance / time = average power. 3 Functional movements are therefore unique in their ability to produce power. 4 Force, distance, and time are easily recorded as the load lifted, repetitions performed, and time taken to complete the task. The phrase "large loads over longs distances, quickly" represents three variables: __________ , distance, and time. - Answer- force (t/f) The significance of definitive characteristics, relative to descriptive characteristics, is that they are measurable. - Answer- True Relative to their non-functional counterparts, functional movements are able to produce __________ power. - Answer- significantly more KEY POINTS: INTENSITY - Answer- 1)Power and intensity are exactly equal to each other. Intensity is therefore objective and measurable using force, distance, and time. 2 Intensity is NOT a high heart rate, VO2 max, yelling, or sweating; these are correlates of intensity. 3 Intensity is the independent variable most commonly associated with maximizing the rate of return for favorable adaptation. Intensity drives results. 4 Intensity needs to be relative to the individual's physical and psychological tolerances. 5 As long as individuals are working near the limits of their capacity, they will find increased benefits from the program. The benefits of training at high intensity are (check all that apply): - Answer- decreased body fat, increased insulin sensitivity, increased bone density As long as individuals are working _______________________, they will find benefits from the program. - Answer- near the limits of their capacity Heart rate, VO2 max, yelling, and sweating are all _____________ of intensity. - Answer- correlates