Crossfit Level 1 Trainer Test | 2023/24 with complete solution

Crossfit Level 1 Trainer Test | 2023/24 with complete solution Define CrossFit constantly varied functional movement executed at high intensity. Characteristics of Functional Movements: 1. Natural 2. UMRP: Universal motor recruitment pattern. (found everywhere) 3. Essential: for quality of life, living independently, to do everyday things. 4. Safe 5. Compound yet irreducible (mutiple joints) 6. Core to extremity. Define and Calculate Work: The ability to perform real physical work as measured by; force x distance Define and Calculate Power: The time rate of doing work; intensity; force x distance./time Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time Intensity Power; is the independent variable most commonly associated with maximizing the rate or return . The greater/higher the intensity the better the results. Most important characteristic of functional movements Their capacity to move large loads over a long distances, quickly. Crossfit Methodology Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based" Constantly Varied: Exsposure to a program that is broad general and inclusive. Factors to vary: 1. loads 2. distance 3. time 4 equipment. Being prepared for the unknown and unknowable. What is GPP and it's definition: General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift. Ex: broad, general and inclusive and variance creates this general condition which prepares you for the unknown. Failing at the margins of your experience relating to variance in CF Constant variance prepares you at your margins of experience to prevent failure at margins of experience Specialization vs CrossFit Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all activities. Crossfit definition of fitness and health and their relationship Fitness is work capacity across broad time and modal domains. and health is work capacity across broad time and ns throughout your life. What are Crossfits Four -4- Models for evaluating and guiding fitness: 1. The 10 General Physical Skills 2. The Hopper 3. The Metabolic Pathways 4. Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness. Define The 10 Physical Skills You are as fit as you are competent in each of these 10 Skills: 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen) 2. Stamina (process, deliver, store and utilize energy) 3. Strength (muscular unit, apply force) 4. Flexibility (maximize ROM of a joint) 5. Power(applying maximum force in minimum time) 6. Speed (minimize time cycle of a repeated movement) 7. Coordination (combine several patterns into a singular movement) 8. Agility (minimizing transition time) 9. Balance (control the body center of gravity) 10. Accuracy ( controlling movement in any direction at anytime) The Hopper Is loaded with as many skills and drills from many different sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations. Metabolic Pathways 3 Metabolic ways to provide energy to the body 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen) 2. Glycolytic (quick but not fast)-- Anerobix 3. Oxidative (long time)--aerobic(arp with oxygen) Sickness and Wellness The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the right side is fit. if all your numbers are on the right if you if you do get sick you have a better chance of getting well sooner. Which 10 Physical Skills improve by training (4), practice (4) and both (2)? 1. Endurance 2. Stamina 3. Strength 4. Flexibility 1. Coordination 2. Agility 3. Balance 4. Accuracy 1. Power 2. Speed Identify and Explain the 3 Metabolic Pathways Anaerobic: Moderate to high power lasting less than several minutes (interval training) 1. Phosphagen 2. Glycolytic Aerobic: Low power lasting longer than several minutes 3. Oxidative Interval Training is key for: developing cardiovascular system without the loss of speed, strength, and power. What is the Theoretically Hierarchy of the Development of an Athlete? Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the pyramid) Describe Sickness and Wellness Continuum Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. - high blood pressure -sickness(pathological) normal blood pressure- Wellness(normal or healthy) above normal- fitness( athlete) How does the Sickness and Wellness relates to heath to fitness? Fitness is and should be "super-wellness." Sickness, wellness, and fitness are measures of the same entity. Health is sustained fitness and wellness is not being sick Identify and interpret the power curve: Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. By graphing your average power capacity across a variety of domains (skills & drills) you create a power curve that represents your 'fitness'. By adding age as the z-axis, the power curve takes three dimensional shape and defines your health or sustained fitness. How is work capacity illustrated by the power curve? Duration of effort is graphed on the x-axis and power is graphed on the y-axis (power/time) The goal of Crossfit relation to the power curve? CrossFit can accurately predict improvements in work capacity, expanding the individuals power curve. This is a mathematical representation of increased 'fitness How does CF definition of fitness and health differ from conventional definitions? Concepts of measurable, observable and repeatable and lend them self to CF being evidence based: Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance Define Technique the movements or positions used to accomplish a task. How does technique affect work accomplished and energy expended: Technique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent. How does technique confers safety, efficacy and efficiency? safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. Explain the relationship of coordination, accuracy, agility, and balance to practice & technique these are the 4 physical skills that with practice you get better at and the do a nuerological change(caba) Explain the relationship of technique to optimizing results: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics Differentiate traditional definitions of strength from CrossFit's definition of strength traditional is around the muscular contractile force but in CF what matters is the productive application of force. Explain how technique is necessary to be strong/powerful Precision of movement increases strength Define threshold training and threshold speed: To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics. Explain how to use threshold training as a tool while maxing speed: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity. Know how to apply threshold training within a workout: If every rep has perfect technique, the athlete is not at their training threshold; increase intensity. if the technique is bordering injury, the athlete is past their training threshold; decrease intensity. if the athlete demonstrates approximately 85% proper technique, they are at the proper training threshold. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client: These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others. Articulate mechanics as a crossfit charter: Mechanics refers to technique—your ability to move properly. Insisting on correct mechanics, then gradually increase load and volume, not only does this decrease risk for injury but it also sets athletes up for greater success.