CROSSFIT LEVEL 1 CERTIFICATE COMBINED SET EXAM QUESTIONS WITH ALL CORRECT ANSWERS

CROSSFIT LEVEL 1 CERTIFICATE COMBINED SET EXAM QUESTIONS WITH ALL CORRECT ANSWERS Why are functional movements important? - Answer-functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response CrossFit dietary prescription - Answer-• 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 - Answer-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? - Answer-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 - Answer-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) - Answer-the 10 physical skills cardiovascular/respiratory endurance - Answer-ability of body systems to gather, process, and deliver oxygen. stamina - Answer-ability of body systems to process, deliver, store, and utilize energy strength - Answer-ability of a muscular unit, or combination of muscular units, to apply force flexibility - Answer-ability to maximize the range of motion at a given joint power - Answer-ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time speed - Answer-ability to minimize the time cycle of a repeated movement coordination - Answer-ability to combine several distinct movement patterns into a singular distinct movement agility - Answer-ability to minimize transition time from one movement pattern to another balance - Answer-ability to control the placement of the body's center of gravity in relation to its support base accuracy - Answer-ability to control movement in a given direction or at a given intensity Training (definition) - Answer-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) - Answer-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 - Answer-power and speed CrossFit's second fitness model - Answer-the Hopper The Hopper Model (description) - Answer-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 - Answer-The metabolic pathways phosphagen (phosphocreatine) pathway - Answer-10 seconds or less anaerobic maximum effort glycolytic (lactate) pathway - Answer-Up to about 2 minutes anaerobic medium to high intensity oxidative (aerobic) pathway - Answer-2+ minutes aerobic low intensity CrossFit's fourth fitness model - Answer-Sickness-wellness-fitness-continuum Interval Training (definition) - Answer-mixes bouts of work and rest in timed intervals Tabata Interval - Answer-20 seconds of work followed by 10 seconds of rest repeated eight times Three waves of adaptation to endurance training - Answer-1. increased maximal oxygen consumption 2. increased lactate threshold 3. increased efficiency Zone Diet - Answer-CrossFit's preferred nutrition program CrossFit Workout Patterning - Answer-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 - Answer-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.