Crossfit Level 1 Trainer Test
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 modal.domains 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
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 modal.domains 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
