Crossfit Level 1 Certificate Questions with complete solutions

Crossfit Level 1 Certificate Questions with complete solutions What is the aim of CrossFit? to forge a broad, general, and inclusive fitness CrossFit (definition) constantly varied, high-intensity, functional movement What are functional movements? 1. universal motor recruitment patterns 2. performed from core to extremity 3. compound movements What are the three attributes of functional movement? load, distance, and speed What are the three most important and interdependent facets by which to evaluate any fitness program? safety, efficacy, and efficiency What are the ten fitness domains? 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy Why was CrossFit developed? to enhance an individual's competency at all physical tasks What is the CrossFit definition of an athlete? a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance aerobic activity (definition) majority of energy is derived with oxygen anaerobic activity (definition) majority of energy is derived without oxygen Olympic Lifts (definition) clean and jerk and snatch Reasoning for training the olympic lifts to teach athletes to apply force from core to extremities Neuroendocrine adaptation (definition) a change in the body that affects you either neurologically or hormonally Gymnastics (definition) rely on body weight as the sole source of resistance Cross training (definition) exceeding the normal parameters of the regular demands of your sport or training Why are functional movements important? functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response CrossFit dietary prescription • Protein should be lean and varied and account for about 30% of your total caloric load. • Carbohydrates should be predominantly low- glycemic and account for about 40% of your total caloric load. • Fat should be from whole food sources and account for about 30% of your total caloric load Caloric intake prescription Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What should I eat? Base your diet on garden vegetables, especially greens, meats, nuts and seeds, some fruit, little starch, and no sugar World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports CrossFit's first fitness model (description) the 10 physical skills cardiovascular/respiratory endurance ability of body systems to gather, process, and deliver oxygen. stamina ability of body systems to process, deliver, store, and utilize energy strength ability of a muscular unit, or combination of muscular units, to apply force flexibility ability to maximize the range of motion at a given joint power ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time speed ability to minimize the time cycle of a repeated movement coordination ability to combine several distinct movement patterns into a singular distinct movement agility ability to minimize transition time from one movement pattern to another balance ability to control the placement of the body's center of gravity in relation to its support base accuracy ability to control movement in a given direction or at a given intensity Training (definition) activity that improves performance through a measurable organic change in the body. Improvements in endurance, stamina, strength, and flexibility come about through training. Practice (definition) activity that improves performance through changes in the nervous system. Improvements in coordination, agility, balance, and accuracy come about through practice. Adaptations of both training and practice power and speed CrossFit's second fitness model the Hopper The Hopper Model (description) This model suggests that your fitness can be measured by your capacity to perform well at given tasks in relation to other individuals. CrossFit's third fitness model The metabolic pathways phosphagen (phosphocreatine) pathway 10 seconds or less anaerobic maximum effort glycolytic (lactate) pathway Up to about 2 minutes anaerobic medium to high intensity oxidative (aerobic) pathway 2+ minutes aerobic low intensity CrossFit's fourth fitness model Sickness-wellness-fitness-continuum Interval Training (definition) mixes bouts of work and rest in timed intervals Tabata Interval 20 seconds of work followed by 10 seconds of rest repeated eight times Three waves of adaptation to endurance training 1. increased maximal oxygen consumption 2. increased lactate threshold 3. increased efficiency Zone Diet CrossFit's preferred nutrition program CrossFit Workout Patterning Three days on, one off warm up 3-5 sets and 3-5 reps of a fundamental lift 10 minute gymnastics circuit 2-10 minute metcon Scalability and Applicability The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. We scale load and intensity; we do not change programs. Fitness (definition) work capacity across broad time and modal domains efficacy What is the return? efficiency How long does the return take? safety How many people end up at the finish line? Four common terms for qualification of movement mechanics, technique, form, and style Technique maximizes work completed for energy expended threshold training letting the scope of errors broaden then reducing them without reducing the speed the "deadly quartet" upper-body obesity, hypertension, glucose intolerance, hypertriglyceridemia kinetic theory of heath The singular focus on kinematics—increasing work capacity, increasing your fitness—is how to avoid chronic disease block (Zone diet) 7 grams of protein OR 9 grams of carbs OR 3 grams of fat fish oil supplementation improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body M monostructural metabolic conditioning G gymnastics W weightlifting MGW three training modalities: monostructural, gymnastics, weightlifting monostructural (M) "cardio", repetitive, cyclical movements that can be sustained for long periods of time weightlifting (W) comprises the most important weight-training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. This category includes any exercise with the addition of an external load. Single Modality Workouts (3 day model) Days 1, 5, and 9 Two Modality Workouts (3 day model) Days 2, 6, and 10 Three Modality Workouts (3 day model) Days 3,7, and 11 single-element days the focus on days 1, 5, and 9 is single efforts of "cardio" at long distance, improving high-skill more complex gymnastics movements, and single/low-rep heavy weightlifting two-element days structure is typically a couplet of exercises performed alternately until repeated for a total of 3-5 rounds and performed for time. We say these days are "task priority" because the task is set and the time varies. three-element days the structure is typically a triplet of exercises, this time repeated for a specified number of minutes and scored by number of rotations or repetitions completed. We say these workouts are "time priority" because the athlete is kept moving for a specified time and the goal is to complete as many cycles as possible. Squat This exercise is essential in development of hip extension. It elicits a potent neuroendocrine response Common squat faults surrendering of the lumbar curve at the bottom, not breaking the parallel plane with the hips, slouching in the chest and shoulders, lifting the heels, and not fully extending the hip at the top. Causes of a bad squat 1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar flexion-the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat, the more awareness you develop as to its complexity. Squat Therapies bottom to bottoms, box squats, bar holds, focus, overhead squats Front Squat Bar rests on chest and shoulders with loose grip-"racked" The mechanics are otherwise like the air squat The hardest part of this squat may be the rack position. Practice until you can get the bar and hands in the proper position. Handstands help. This one will force shoulder and wrist flexibility. Overhead squat ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. Shoulder press SET-UP: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately hip width. PRESS: Press the bar to a position directly overhead. Head must accommodate the bar Push Press SET-UP: The set-up is the same as the shoulder press. DIP: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be only a couple of inches. DRIVE: With no pause at the bottom of the dip, the hips and legs are forcefully extended. PRESS: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Push Jerk SET-UP: The set-up is the same as for the shoulder press and push press. DIP: The dip is identical to the push press DRIVE: The drive is identical to the push press PRESS UNDER: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead. FINISH: Stand to fully erect with bar directly overhead, identical to terminal position in push press and shoulder press. Deadlift • Look straight ahead • Keep the back arched • Arms do not pull, they are just straps • Bar travels along legs • Push through the heels Sumo Deadlift High Pull • Start on ground • Wide, "sumo" stance • Take narrow grip on bar • Look straight ahead • Keep back arched • Pull with hips and legs only until both are at full extension • Aggressively open hip fully • Powerfully shrug • Immediately pull with arms continuing the upward travel of the bar • Keep the elbows as far above your hands as possible • Bring the bar right up under the chin briefly • Lower to hang • Lower to ground Medicine ball clean Strategy for learning full clean; pop the hip and drop-catch it in a squat core strength (definition) midline stabilization Midline stabilization the ability to maintain rigidity,stability and a lack of deflection about that line that trisects the spine and bisects the pelvis. This translates to improved efficiency and performance and greater power output. It is critical to the deadlift, to the laden squat, to the shoulder press and to any sport.