CrossFit Level 1 Participant Handbook Learning Objectives Questions and solutions

CrossFitLevel 1Participant Handbook Learning Objectives q, q, q, q, q, q,




1. DefineCrossfit: Acorestrengtheningprogrammadeupofconstantlyvariedhigh
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intensity functional movements
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2. Articulate the 7 characteristics of Functional Movements:Natural q, q, q, q, q, q, q,




Universal Motor Recruitment Patterns
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Essential
Safe
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CompoundyetIrreducible q
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Core to Extremity
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High Power Producing
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3. Functional Movement Characteristic:Natural:involve multiplejoint move- q, q, ,q q
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ments
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4. Functional Movement Characteristic:Universal Motor Recruitment Pat- q, q, q
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terns: Found in every day life
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5. Functional Movement Characteristic:Essential: to independent living and q, q, q, q, q, q, q,




quality of life and inhibits decrepitude
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6. Functional Movement Characteristic:Safe:mechanicallysound and therefore q, q, ,q q, q, q, q,




safe
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7. Functional Movement Characteristic:Compound yet Irreducible:you can't q, q, q, q, q, q, q,




breakdown into individual movements and get the same benefit
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8. FunctionalMovementCharacteristic:CoretoExtremity: Mid-linestabilization q, q, ,q q, q, q, q,




9. Functional Movement Characteristic:High-Power Producing:Load, Dis- q, q, ,q q, ,q q,




tance, Speed
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10. Whatisthemostimportantcharacteristic:Toquicklymovealargeloadalong
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distance
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11. Define and CalculateWork:ability to perform real physical work
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force x distance
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12. Define and Calculate Power:time rate of doing work(force) x distance/time
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13. Describe intensity and how it is related to power:power=intensity Intensity is q, q, q, q, q, q, q, q, q, q, q,




power
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intensity is the independent variable commonly associated with max favorable adaption
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to exercise
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14. Articulate the relationship between intensity and results:intensity bring q, q, q, q, q, q, q, q,




results
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15. DefineVariance:prepfor random physical challenges, and unknown and un-
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knowable
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16. Define General Physical Preparedness GPP/ and identify the relationship of
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variance to GPP: GPP is broad, general, and inclusive and variance creates this general
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condition
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, CrossFitLevel 1Participant Handbook Learning Objectives q, q, q, q, q, q,




17. Explaintheconceptof"failingatthemarginsofyourexperience"andhow it q, q, q, q, q, q, q, q, q, q, q, q, q,




relates to variance in CF: constant variance prepares you at your margins of
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experience to prevent failure at margins of experience
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18. Articulate the difference between specialization and CF:specialization is q, q, q, q, q, q, q, q,




focusing on specific skills and CF is variance...specialty is not specialization
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19. ArticulateCrossFit'sdefinitionoffitness: increasedworkcapacityoverbroad q, q, q, q, q, q, q, q, q,




time and modal domains
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20. What are the 4 supporting models:10 general physical skills the
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hopper
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metabolic pathways q,




Sickness-wellness-fitness continuum q,




21. Define 10 general physical skills:balance of physiological adaptation q, q, q, q, q, q, q, q,




22. DefineHopper:isstatisticalandisameasureofanathleteperformingrelatively well ,q q
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at any physical task thrown his way
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Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
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combined in infinitely varying combinations
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Balance of skills and drills q, q, q, q,




23. DefineMetabolicPathways:Thesepathwaysprovidetheenergyforallhuman q, q, q
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action
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fittest is balanced across the 3 pathways:
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Phosphogen: 5-10secs q,




glycolytic (lactate)60-120 secs
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oxidative (aerobic) 120secs+
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Fitness of CF requires competency and training in each of these three pathways or
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engines
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Balance of bioenergetics q, q,




24. Define Sickness-Wellness-Fitness continuum:balance of wellness with fit- q, q, q
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ness a hedge against sickness protected by wellness: Graph in trainers guide
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Balance of lifestyle q, q,




25. What are the 10 General Physical Skills: 1.Cardio Respiratory Endurance
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2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination