Crossfit level 1 participant handbook questions and solutions

Crossfitlevel1participanthandbook q, q, q, q,




1. Intensity:The independent variable commonly associated with max favorable q
, q, q, q, q, q, q, q,




adaption to exercise
q, q, q,




2. Define and articulate the importance of core strength and midline stabiliza-
q, q, q, q, q, q, q, q, q, q,




tion: Lackofmovementaroundthatline(pelvistospine)whileengagedinfunctional
q, q, q, q, q, q, q, q, q, q, q, q, q, q,




movement is core strength = midline stabilization. Midline critical to engage when
q, q, q, q, q, q, q, q, q, q, q, q,




doing overhead or core to extremity functional movements.Midline is what keeps it all
q, q, q, q, q, q, q, q, q
, q, q, q, q, q,




together
q,




3. Articulate the goal of CrossFit programming: to increase fitness and GPP q, q, q, q, q, q, q, q, q, q,




4. Define the terms and strategy of consistency: Consistency has a two part
q, q, q, q, q, q, q, q, q, q, q,




application.1.thatyouareconsistentinperformingthemechanicsofthemovement; and
q, q
, q
, q
, q
, q
, q
, q
, q
, q
, q
, q
, q
, q,




2. that you are consistent in crossfit workouts
q, q, q, q, q, q, q, q,




5. Articulate the quantity of each macro nutrient in a zone block:protein 7g q, q, q, q, q, q, q, q, q, q, q, q,




carbs 9g
q, q,




fat 1.5g q,




6. Explaintherelationshipoftechniquetooptimizingresults:Perfecttechnique and ,q q
, q
, q
, ,q q
, q
, q
, q
, q,




mechanics cannot be sustained at maximum output. Maximum output cannot be
q, q, q, q, q, q, q, q, q, q, q,




achieved without good techniques and mechanics
q, q, q, q, q, q,




7. Explain the concept of 'failing at the margins of you experience' and how it q, q, q, q, q, q, q, q, q, q, q, q, q,




relates to GPP and variance: constant variance prepares you at your margins of
q, q, q, q, q, q, q, q, q, q, q, q, q,




experience to prevent failure at margins of experience
q, q, q, q, q, q, q, q,




8. Explain how technique is necessary to be strong/powerful: proper technique is q, q, q, q, q, q, q, q, q, q,




the mechanism by which potential human energy and strength are translated into real
q, q, q, q, q, q, q, q, q, q, q, q, q,




work capacity
q, q,




9. IdentifytheCrossFitrecommendationforoptimizingperformance: TheZone q, q, q, q, q, q, q, q,




Diet
q,




10. Articulate glycolytic (lactate):Duration of work:30-120 seconds q, q, q, q, q, q
, q,




Duration of recovery in seconds: 60-240
q, q, q, q, q, q,




Load/Recovery Ratio:1:2 q, q,




Repetitions:10-20 q,




11. What is the Zone Diet:A method by which we can deliver to our bodies
q, q, q, q, q, q, q, q, q, q, q, q, q, q,




the accurate blend of macro nutrients to deliver optimum health and performance benef
q, q, q, q, q, q, q, q, q, q, q, q,




12. Definecompoundyetirreducible: youcannotbreakdownintoindividualmove- q
, q
, q
, q, q
, q
, q
, q
, q
,




ments and get the same benefit
q, q, q, q, q, q,




13. Define safe:mechanically sound and safe post 1 rep max q, q, q, q, q, q, q, q, q,




14. Define Universal motor recruitment patterns:found in everyday life q, q, q, q, q, q, q, q,




15. Identify the recommended diet for avoiding sickness:eat meats, veggies, q, q, q, q, q, q, q
, q, q,




nuts and seeds, little starch and no refined sugar
q, q, q, q, q, q, q, q, q,

, Crossfitlevel1participanthandbook q, q, q, q,




16. Design programming that mitigates the risk of rhabdomyolysis:gradual q, q, q, q, q, q, q, q
,




introduction to intensity
q, q, q,




17. Identify the scope of the movements used in CrossFit programming:gym- q, q, q, q, q, q, q, q, q, q,




nastics
q,




weightlifting
monostructural
q,




18. What are the 7 defining characteristics of Functional Movement:Natural
q, q, q, q, q, q, q, q, q,




Universal Motor Recruitment Patterns
q, q, q, q,




Essential
Safe
q,




Compoundyetirreducible q
, q
,




Core to Extremity
q, q, q,




High Power Producingq, q,




19. Identify and interpret the power curve: Fittest has greatest area under the q, q, q, q, q, q, q, q, q, q, q,




power curve and the curve is the defining measure of health
q, q, q, q, q, q, q, q, q, q, q,




20. Define the role of glucagon in blood sugar regulation: glucagon is a mobi- q, q, q, q, q, q, q, q, q, q, q, q,




lization hormone that increases blood sugar
q, q, q, q, q, q,




21. Differentiate traditional definitions of strength from CrossFit's definition of q, q, q, q, q, q, q, q,




strength:traditionalisaroundthemuscularcontractileforcebutinCFwhatmatters is the
q, q, q, q, q, q, q, q, q, q, q, q, q, q, q,




ability to apply muscular force to do real physical work which cannot be independent
q, q, q, q, q, q, q, q, q, q, q, q, q, q,




22. Identify the primary role of the abdominal:stabilize torso from undue exten- sion q, q, q, q, q, q, q, q, q, q, q, q,




23. Define anaerobic training and pathways: Anaerobic means energy is liberat- ed q, q, q, q, q, q, q, q, q, q,




from substrates in absence of oxygen. Activities less than 2 min involve moderate to high
q
, q, q, q, q, q, q
, q, q, q, q, q, q, q, q,




power and intensity= 100m sprint
q, q, q, q, q,




24. Identify the diseases that make up the Deadly Quartet:obesity q, q, q, q, q, q, q, q, q,




glucose intolerance
q, q,




highbloodpressure high
q
, q
, q,




triglycerides
q,




25. Definemetabolicpathway: fittestisbalancedacrossthe3pathways,phospho- gen q, q, q, q, q, q, q, q, q, q, q,




or high 5-10 secs, glycotic (lactate) med 60-120 secs and oxidative (aerobic) low
q, q, q, q, q, q, q, q, q, q, q, q, q,




120+ secs
q, q,




26. Describe how power is related to intensity: power= intensity q, q, q, q, q, q, q, q,




27. Articulate oxidative (aerobic):Duration of work:120-300 q, q, q, q, q, q
,




Duration of recovery in seconds: 120-300
q, q, q, q, q, q,




Load/RecoveryRatio1:1 q, q, q,




Repetitions: 3-5
q, q,