Crossfit L1 Exam QUESTIONS AND ANWERS 2024

Summary of the 3 metabolic pathways - ANSWERS check picture phosphagen pathway duration? power? high/low intensity? fuel source? - ANSWERS 5-10 Seconds High intensity / High power Fuel source is ATP (adenosine triphosphate) phosphagen: anaerobic or aerobic? - ANSWERS anaerobic phosphagen pathway: power output - ANSWERS max intensity efforts (100%) phosphagen pathway: other names - ANSWERS phosphocreatine phosphagen pathway time domain - ANSWERS 5-10 seconds, short location of phosphagen - ANSWERS cytosol of muscle cells muscle fiber type of phosphagen - ANSWERS type IIb phosphagen substrate - ANSWERS phosphocreatine ATP mechanism of phosphagen - ANSWERS ADP creates ATP by a phosphate molecule example of phosphagen activity - ANSWERS 100m ddash 1 RM DL Glycolytic pathway: time domain - ANSWERS medium, ~120 sec glycolytic pathway - ANSWERS A metabolic process in which glucose is broken down to produce energy anaerobically. Glycolytic pathway:: anaerobic or aerobic? - ANSWERS anaerobic Glycolytic pathway: power output - ANSWERS medium/high intensity (70%) Glycolytic pathway: other names - ANSWERS lactate Glycolytic pathway location - ANSWERS cytosol of all cells Glycolytic pathway muscle fiber type - ANSWERS type IIa Glycolytic pathway substrate - ANSWERS glucose from bloodstream, muscle, or glycerol Glycolytic pathway ATP mechanism - ANSWERS glucose oxidized to pyruvate produces 2 ATP Glycolytic pathway: example activities - ANSWERS 400m sprint elite-level Fran oxidative pathway - ANSWERS low-powered activities, those that last in excess of several minutes, 120-300 seconds (distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30. oxidative pathway time domain - ANSWERS long, 120 sec oxidative pathway: aerobic vs anaerobic? - ANSWERS aerobic oxidative pathway relative power output - ANSWERS low intensity efforts (40%) oxidative pathway other names - ANSWERS aerobic oxidative pathway muscle fiber type - ANSWERS Type I oxidative pathway substrate - ANSWERS pyruvate (from glycolysis) or acetate (derived from fat or protein) oxidative pathway ATP mechanism - ANSWERS pyruvate oxidized to produce 34 ATP oxidative pathway example activities - ANSWERS anything 120 sec of sustained effort (long runs etc) CrossFit's 4 models for evaluating and guiding fitness - ANSWERS 1. 10 general physical skills 2. performance of athletic tasks (Hopper) 3. energy systems that drive all human action (metabolic pathways) 4. health markers as a measure of fitness (health sickness wellness continuum) the 10 general physical skills - ANSWERS 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy c. training - ANSWERS activity that improves performance through a measurable organic change in the body: a. demonstration b. practice c. training d. effort improvements in coordination, agility, balance and accuracy come about through - ANSWERS practice c. practice - ANSWERS activity that improves performance through changes in the nervous system a. training b. progressive overload c. practice d. consistency power and speed are adaptations of both - ANSWERS training and practice crossfits second fitness model - ANSWERS Hopper what is the hopper? - ANSWERS the hopper model suggests taht your fitness can be measured by your capacity to perform well at all tasks in relation to other individuals crossfits third fitness model - ANSWERS metabolic pathways which metabolic pathway should you be proficient in, in crossfit? - ANSWERS all 3 crossfits fourth fitness model - ANSWERS Sickness-Wellness-Fitness Continuum. sickness-wellness-fitness continuum - ANSWERS 4th model of fitness; measuring, BP, body fat, bone density, triglyceride, good and bad cholesterol, flexibility, muscle mass first model evaluates - ANSWERS efforts against a full range of general physical adaptations second fitness model focuses on what - ANSWERS breadth and depth of performance third fitness model focuses on - ANSWERS time, power, energy