Crossfit L1&2 Exam QUESTIONS AND ANSWERS: UPDATED EXAM GRADED A+

Virtuosity - ANSWERS Doing the common uncommonly well Qualities of effective trainer - ANSWERS Teaching, Seeing, Correcting, Group/gym management, Presence and attitude, Demonstration GPP - ANSWERS General Physical Preparedness 10 General Physical Skills (Fitness Domains) - ANSWERS Cardio endurance, Agility, Balance, Accuracy, Flexibility, Coordination, Speed, Strength, Stamina, Power Crossfits Aim - ANSWERS Forge a broad, general, and inclusive fitness Functional movement - ANSWERS Natural, Universal Motor Recruitment Patterns, Essential, Safe, Compound yet irreducible Crossfit - ANSWERS Constantly varied, high intensity, functional movement; Increases capacity across broad time and modal domains; Core Strength and Conditioning Program; 'Sport of Fitness' Intensity - ANSWERS Defined exactly as power Evidence based Fitness - ANSWERS Measurable, Observable, Repeatable Three most important facets of a fitness program - ANSWERS Safety, Efficacy, Efficiency Energy Derived aerobically - ANSWERS When oxygen is utilized to metabolize substrates from blood from food and liberates energy Energy derived anaerobically - ANSWERS When energy is liberated from substrates in the absence of oxygen Neuroendocrine Adaptation - ANSWERS Change in the body that affects you either neurologically or hormonally Power (Definition) - ANSWERS Time rate of doing work Crossfit Dietary Prescription - ANSWERS Protein (Lean) - 30%, Carbs (Low glycemic) - 40%, Fat (whole food) - 30% How to eat - ANSWERS Meats and Veggies, Nuts and Seeds, Some Fruit, Little Starch, No Sugar Four models for evaluating and guiding fitness - ANSWERS 10 General Physical Skills, Performance of Athletic Tasks, Energy Systems, Sickness-Wellness-Fitness Continuum Training - ANSWERS Activity that improves performance through changes in the body Practice - ANSWERS Activity that improves performance through changes in the nervous system Aerobic - ANSWERS Cardio Function, Decreases Body Fat, Low Power Power (Formula) - ANSWERS (Force*Distance)/Time Anaerobic - ANSWERS Cardio Function, Decreases Body Fat, Improves Power, Speed, Strength, and Muscle Mass, Doesn't adversely affect aerobic capacity (can be used to develop high level of aerobic capacity) Interval Training - ANSWERS Develops Cardio System, No loss to Speed, Strength, Power, Mixes work and rest, Controls Metabolic Pathway used Fitness - ANSWERS Increased Work Capacity across broad time and modal domains Health - ANSWERS Work Capacity across broad time and modal domains throughout life Hyperinsulinemia - ANSWERS Mechanism by which excess carbohydrates causes disease states, Chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrates Glycemic Index - ANSWERS Measure of a food's propensity to raise blood sugar Goal of Crossfit Programming - ANSWERS Bridge the gap between an understanding of Crossfit philosophy and the workouts Three movement modalities - ANSWERS Metabolic Conditioning - Improve Cardiorespiratory capacity and stamina, Gymnastics - Improve Body control by improving neurological components, Weightlifting - Increase Strength, Power, Hip/Leg capacity Examples of the three movement modalities - ANSWERS M - Run, Bike, Row, Jump Rope; G - AS, Pull-up, Push-up, Dip; W - DL, Cleans, Presses, Snatch, C&J Common workout formats - ANSWERS Day 1,5,9 - Single Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift); Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical); Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal) 3 on 1 off - ANSWERS Allows for High Volume of High-intensity work. Athlete can work at or near highest intensities Goal of scaling - ANSWERS Preserve the stimulus relative to the individual's physical and psychological tolerances Knee - ANSWERS Connects Tibia and Femur (Leg) Hip - ANSWERS Connects Femur to the pelvis Sacroiliac Joint (SI) - ANSWERS Connects Pelvis to Spine (Trunk) Flexion - ANSWERS Reducing the angle of a joint Extension - ANSWERS Increasing the angle of a joint Muted Hip - ANSWERS When the pelvis chases the femur instead of the spine Common Faults on AS - ANSWERS Not breaking parallel, Rolling knees inside feet, Dropping Head, Losing Lumbar extension, Dropping shoulders, Heels off ground, Not Completing hip extension OHS Obstacles - ANSWERS Scarcity of skilled instruction, Weak Squat, Too much weight Frontal Plane - ANSWERS Divides the athlete's front half and back half Teaching - ANSWERS Ability to effectively articulate and instruct the mechanics of each movement, Focus on major points of performance before the more subtle/nuanced ones, Change instruction based on athlete's needs and capacity Seeing - ANSWERS Ability to discern good from poor movement mechanics, Identify both gross and subtle faults whether the athlete is in motion or static Correcting - ANSWERS Ability to facilitate better mechanics for an athlete using visual, verbal, and/or tactile cues, Ability to triage faults in order of importance, includes understanding how multiple faults are related Group Mgt/Gym Mgt - ANSWERS Ability to organize and manage, both at a micro (class) and macro (gym) level, Managing time, organization of space, equipment, and participants for optimal flow