Crossfitlevel1participanthandbook q
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1. Define Crossfit: A core strengthing program made up of constantly varied high
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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 q,
compound yet q,
Irreducible
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Core to Extremity
q, q, q,
High Power Producing
q, q,
3. Functional Movement Characteristic: Natural: involve multiple joint move- ment q, q, q, q, q, q, q, q,
4. Functional Movement Characteristic: Universal Motor Recruitment Pat- q, q, q, q, q, q,
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 increpitude
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6. Functional Movement Characteristic: Safe: mechanically sound and therefo q, q, q, q, q, q, q,
safe
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7. Functional Movement Characteristic: Compound yet Irrducible: you can't q, q, q, q, q, q, q,
breakdown into individaul movements and get the same benefit
q, q, q, q, q, q, q, q, q,
8. Functional Movement Characteristic: Core to Extemity: Midline stablization q, q, q, q, q, q, q,
Functional Movement Characteristic: High-Power Producing: Load, Dis- tanc q, q, q, q, q, q, q,
Speed
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10. What is the most important characteristic: to move a large load a long
q, q, q, q, q, q, q, q, q, q, q, q,
distance and to do it quickly
q, q, q, q, q, q,
11. Define and Calculate Work: ability to perform real physical workq, q, q, q, q, q, q, q, q,
force x distance
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12. Define and Calculate Power: time rate of doing work(force) x distance/time 1
q, q, q, q, q, q, q, q, q, q,
Understand how relative changes in force, distance, and time change q, q, q, q, q, q, q, q, q,
power output.: 100 pounds moved 20ft in 1 min= 2000ft/min
q, q, q, q, q, q, q, q, q, q,
100 pounds moved 20ft in 10 min= 200 ft/min
q, q, q, q, q, q, q, q,
10pounds moved 20ft in 1 min=200 ft/min
q, q, q, q, q, q, q,
, Crossfitlevel1participanthandbook q
,
q
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q
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14. Describe intensity and how it is related to power: power=intensity Intensity q, q, q, q, q, q, q, q, q, q,
power intensity is the independent variable commonly associated with ma
q, q, q, q, q, q, q, q, q,
favourable adaption to exercise
q, q, q, q,
15. Articulate the relationship between intensity and results: intensity bring result q, q, q, q, q, q, q, q, q,
16. 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 variance in crossfit: 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,
17. Define Variance: prep for random physical challenges, and q, q, q, q, q, q, q,
unknown and un- knowable q, q, q, q,
18. Define General Physical Preparedness GPP/ and identify the relationship of
q, q, q, q, q, q, q, q, q,
variance to GPP: GPP is broad, general, and inclusive and variance creates th
q, q, q, q, q, q, q, q, q, q, q, q, q,
general condition
q, q,
19. Expalin the concept of "failing at the margins of your experience" and how 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
q, q, q, q, q, q, q, q, q, q, q, q, q,
experience to prevent failure at margins of expereince
q, q, q, q, q, q, q, q,
20. Articulate the difference between specialization and CF: speicalization is q, q, q, q, q, q, q, q,
focusing on specific skills and CF is variance...specialty is not specialization
q, q, q, q, q, q, q, q, q, q, q,
21. Articulate Crossfit's definition of fitness: increased work capacit over broad q, q, q, q, q, q, q, q, q,
time and modal domains
q, q, q, q,
22. What are the 4 supporting models: 10 general physial skills the hopper
q, q, q, q, q, q, q, q, q, q, q,
metabolic pathways q,
Sickness-wellness-fitness continumm q,
23. Define 10 general physical skills: balance of physiological adaptation
q, q, q, q, q, q, q, q,
24. Define Hopper: is statistical and is a measure of an athleteperforming relative
q, q, q, q, q, q, q, q, q, q, q,q,
well q,
at any physical task thrown his way
q, q, q, q, q, q, q,
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
q, q, q, q, q, q, q, q, q, q, q, q, q,
combined in infinitely varying combinations
q, q, q, q, q,
Balance of skills and drills q, q, q, q,
25. Define Metabolic Pathways: These pathways provide the energy for all huma
q, q, q, q, q, q, q, q, q, q,
action fittest is balanced across the 3 pathways:
q, q, q, q, q, q, q,
Phosphogen: 5-10secs q,
, Crossfitlevel1participanthandbook q
,
q
,
q
,
q
,
glycolytic(lactate)
q, 60-120 secs q, q,
oxidative(aerobic) 120secs+
q, q,
Fitness of CF requires competency and training in each of these three pathways
q, q, q, q, q, q, q, q, q, q, q, q, q
engines
q,
Balance of bioenergetics q, q,
26. Define Sickness-Wellness-Fitness continuum: balance of wellness with fit- nes
q, q, q, q, q, q, q, q,
a hedge agaisnt sickness protected by wellness: Graph in trainers guide Balance
q, q, q, q, q, q, q, q, q, q, q,
lifestyle
q,
27. What are the 10 General Physical Skills: 1. Cardio Respiratory Endurance
q, q, q, q, q, q, q, q, q, q,
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
28. Define Cardio Respiratory Endurance: The ability of body systems to gather,
q, q, q, q, q, q, q, q, q, q,
process, and deliver oxygen
q, q, q, q,
29. Define Stamina: The ability of body systems to process, deliver, store and utiliz
q, q, q, q, q, q, q, q, q, q, q, q,
energyq,
30. Define Strength: The ability of a muscular unit, or combination of muscular
q, q, q, q, q, q, q, q, q, q, q,
units, to apply force
q, q, q, q,
31. Define Flexibility: The ability to maximize the range of motion at a given joint 3
q, q, q, q, q, q, q, q, q, q, q, q, q,
Define Power: The ability of a muscular unit, or combination of muscular units, to
q, q, q, q, q, q, q, q, q, q, q, q, q,
apply maximum force in a minimum time
q, q, q, q, q, q, q,
33. Define Speed: The ability to minimize the time cycle of a repeated movement
q, q, q, q, q, q, q, q, q, q, q, q,
34. Define Coordination: The ability to combine several distinct movement pattern
q, q, q, q, q, q, q, q, q,
into q,
a singular distinct movement
q, q, q, q,
35. Define Agility: The ability to minimize transition time from one movement pat- te
q, q, q, q, q, q, q, q, q, q, q, q,
to another
q, q,
, Crossfitlevel1participanthandbook q
,
q
,
q
,
q
,
36. Define Balance: The ability to control the placement of the body's center of
q, q, q, q, q, q, q, q, q, q, q, q,
gravity in relation to its base
q, q, q, q, q, q,
37. Define Accueracy: The ability to control movement in a given direction or at a give
q, q, q, q, q, q, q, q, q, q, q, q, q, q,
intensity q,
38. Differentiate training from practice and the adaptations developed under q, q, q, q, q, q, q, q,
q, both: training is organic builds an increse in physical skills involving organic changes
q, q, q, q, q, q, q, q, q, q, q, q,
through the productive application of force
q, q, q, q, q, q,
practice builds the neurological skills of technique of coordination, accuracy, agility, an
q, q, q, q, q, q, q, q, q, q, q,
balanceq,
39. Articulate Phosphogen: Duration of in 10-30 secs q, q, q, q, q, q,
Duration of recovery in 30-90 secs
q, q, q, q, q, q,
Load/Recovery Ratio: 1:3 q, q,
Repetitions: 25-30 q,
Anaerobic
example: 100m dash, 1 rep max deadlift q, q, q, q, q, q,
40. Articulate Glycolytic (lactate): Duration in 30-120 secs Duration of recovery in 6 q, q, q, q, q, q, q, q, q, q, q,
240 secs Load/Recovery Ratio:1:2 Repetitions: 10-20 Anaerobic
q, q, q, q, q,
example: 400m sprint, elite level Fran q, q, q, q, q,
41. Articulate Oxidative: Duration in 120-300 secs q, q, q, q, q,
Duration of recovery in 120-300 secs Load/Recovery Ratio:
q, q, q, q, q, q, q, q,
1:1 q,
Repetitions: 3-5 Aerobic example: anything greater than 120 secs of q, q, q, q, q, q, q, q,
sutained effort..one mile swim
q, q, q, q,
42. Define Aerobic Training and Pathways: Means energy is derived when oxygen i
q, q, q, q, q, q, q, q, q, q, q,
utilized to metabolize substrates from food and liberates energy.
q, q, q, q, q, q, q, q, q,
Greater than 90 secs in duration and involve low tomoderate
q, power q, q, q, q, q, q, q, q, q, q, q
intensity...dis- tance running
q, q, q,
43. Define Anaerobic Training and Pathways: Means energy is liberated from
q, q, q, q, q, q, q, q, q,
substrates in absence of oxygen.
q, q, q, q, q,
Activities less than 2 mins involve modrate to high power and intensity...100m sprint
q, q, q, q, q, q, q, q, q, q, q, q,
44. Describe the Sickness-Wellness-Fitness Continuum: Sickness, wellness, q, q, q, q, q,
and fitness are different measures of the quality health
q, q, q, q, q, q, q, q, q,
Bsed on measurements of: Blood Pressure Body
q, q, q, q, q,
Fat q,
,
q
,
q
,
q
,
1. Define Crossfit: A core strengthing program made up of constantly varied high
q, q, q, q, q, q, q, q, q, q, q,
intensity functional movements
q, q, q,
2. Articulate the 7 characteristics of Functional Movements: Natural q, q, q, q, q, q, q,
Universal Motor Recruitment Patterns
q, q, q, q,
Essential Safe q,
compound yet q,
Irreducible
q,
Core to Extremity
q, q, q,
High Power Producing
q, q,
3. Functional Movement Characteristic: Natural: involve multiple joint move- ment q, q, q, q, q, q, q, q,
4. Functional Movement Characteristic: Universal Motor Recruitment Pat- q, q, q, q, q, q,
terns: Found in every day life
q, q, q, q, q, q,
5. Functional Movement Characteristic: Essential: to independent living and q, q, q, q, q, q, q,
quality of life and inhibits increpitude
q, q, q, q, q, q,
6. Functional Movement Characteristic: Safe: mechanically sound and therefo q, q, q, q, q, q, q,
safe
q,
7. Functional Movement Characteristic: Compound yet Irrducible: you can't q, q, q, q, q, q, q,
breakdown into individaul movements and get the same benefit
q, q, q, q, q, q, q, q, q,
8. Functional Movement Characteristic: Core to Extemity: Midline stablization q, q, q, q, q, q, q,
Functional Movement Characteristic: High-Power Producing: Load, Dis- tanc q, q, q, q, q, q, q,
Speed
q,
10. What is the most important characteristic: to move a large load a long
q, q, q, q, q, q, q, q, q, q, q, q,
distance and to do it quickly
q, q, q, q, q, q,
11. Define and Calculate Work: ability to perform real physical workq, q, q, q, q, q, q, q, q,
force x distance
q, q, q,
12. Define and Calculate Power: time rate of doing work(force) x distance/time 1
q, q, q, q, q, q, q, q, q, q,
Understand how relative changes in force, distance, and time change q, q, q, q, q, q, q, q, q,
power output.: 100 pounds moved 20ft in 1 min= 2000ft/min
q, q, q, q, q, q, q, q, q, q,
100 pounds moved 20ft in 10 min= 200 ft/min
q, q, q, q, q, q, q, q,
10pounds moved 20ft in 1 min=200 ft/min
q, q, q, q, q, q, q,
, Crossfitlevel1participanthandbook q
,
q
,
q
,
q
,
14. Describe intensity and how it is related to power: power=intensity Intensity q, q, q, q, q, q, q, q, q, q,
power intensity is the independent variable commonly associated with ma
q, q, q, q, q, q, q, q, q,
favourable adaption to exercise
q, q, q, q,
15. Articulate the relationship between intensity and results: intensity bring result q, q, q, q, q, q, q, q, q,
16. 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 variance in crossfit: 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,
17. Define Variance: prep for random physical challenges, and q, q, q, q, q, q, q,
unknown and un- knowable q, q, q, q,
18. Define General Physical Preparedness GPP/ and identify the relationship of
q, q, q, q, q, q, q, q, q,
variance to GPP: GPP is broad, general, and inclusive and variance creates th
q, q, q, q, q, q, q, q, q, q, q, q, q,
general condition
q, q,
19. Expalin the concept of "failing at the margins of your experience" and how 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
q, q, q, q, q, q, q, q, q, q, q, q, q,
experience to prevent failure at margins of expereince
q, q, q, q, q, q, q, q,
20. Articulate the difference between specialization and CF: speicalization is q, q, q, q, q, q, q, q,
focusing on specific skills and CF is variance...specialty is not specialization
q, q, q, q, q, q, q, q, q, q, q,
21. Articulate Crossfit's definition of fitness: increased work capacit over broad q, q, q, q, q, q, q, q, q,
time and modal domains
q, q, q, q,
22. What are the 4 supporting models: 10 general physial skills the hopper
q, q, q, q, q, q, q, q, q, q, q,
metabolic pathways q,
Sickness-wellness-fitness continumm q,
23. Define 10 general physical skills: balance of physiological adaptation
q, q, q, q, q, q, q, q,
24. Define Hopper: is statistical and is a measure of an athleteperforming relative
q, q, q, q, q, q, q, q, q, q, q,q,
well q,
at any physical task thrown his way
q, q, q, q, q, q, q,
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks
q, q, q, q, q, q, q, q, q, q, q, q, q,
combined in infinitely varying combinations
q, q, q, q, q,
Balance of skills and drills q, q, q, q,
25. Define Metabolic Pathways: These pathways provide the energy for all huma
q, q, q, q, q, q, q, q, q, q,
action fittest is balanced across the 3 pathways:
q, q, q, q, q, q, q,
Phosphogen: 5-10secs q,
, Crossfitlevel1participanthandbook q
,
q
,
q
,
q
,
glycolytic(lactate)
q, 60-120 secs q, q,
oxidative(aerobic) 120secs+
q, q,
Fitness of CF requires competency and training in each of these three pathways
q, q, q, q, q, q, q, q, q, q, q, q, q
engines
q,
Balance of bioenergetics q, q,
26. Define Sickness-Wellness-Fitness continuum: balance of wellness with fit- nes
q, q, q, q, q, q, q, q,
a hedge agaisnt sickness protected by wellness: Graph in trainers guide Balance
q, q, q, q, q, q, q, q, q, q, q,
lifestyle
q,
27. What are the 10 General Physical Skills: 1. Cardio Respiratory Endurance
q, q, q, q, q, q, q, q, q, q,
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance
28. Define Cardio Respiratory Endurance: The ability of body systems to gather,
q, q, q, q, q, q, q, q, q, q,
process, and deliver oxygen
q, q, q, q,
29. Define Stamina: The ability of body systems to process, deliver, store and utiliz
q, q, q, q, q, q, q, q, q, q, q, q,
energyq,
30. Define Strength: The ability of a muscular unit, or combination of muscular
q, q, q, q, q, q, q, q, q, q, q,
units, to apply force
q, q, q, q,
31. Define Flexibility: The ability to maximize the range of motion at a given joint 3
q, q, q, q, q, q, q, q, q, q, q, q, q,
Define Power: The ability of a muscular unit, or combination of muscular units, to
q, q, q, q, q, q, q, q, q, q, q, q, q,
apply maximum force in a minimum time
q, q, q, q, q, q, q,
33. Define Speed: The ability to minimize the time cycle of a repeated movement
q, q, q, q, q, q, q, q, q, q, q, q,
34. Define Coordination: The ability to combine several distinct movement pattern
q, q, q, q, q, q, q, q, q,
into q,
a singular distinct movement
q, q, q, q,
35. Define Agility: The ability to minimize transition time from one movement pat- te
q, q, q, q, q, q, q, q, q, q, q, q,
to another
q, q,
, Crossfitlevel1participanthandbook q
,
q
,
q
,
q
,
36. Define Balance: The ability to control the placement of the body's center of
q, q, q, q, q, q, q, q, q, q, q, q,
gravity in relation to its base
q, q, q, q, q, q,
37. Define Accueracy: The ability to control movement in a given direction or at a give
q, q, q, q, q, q, q, q, q, q, q, q, q, q,
intensity q,
38. Differentiate training from practice and the adaptations developed under q, q, q, q, q, q, q, q,
q, both: training is organic builds an increse in physical skills involving organic changes
q, q, q, q, q, q, q, q, q, q, q, q,
through the productive application of force
q, q, q, q, q, q,
practice builds the neurological skills of technique of coordination, accuracy, agility, an
q, q, q, q, q, q, q, q, q, q, q,
balanceq,
39. Articulate Phosphogen: Duration of in 10-30 secs q, q, q, q, q, q,
Duration of recovery in 30-90 secs
q, q, q, q, q, q,
Load/Recovery Ratio: 1:3 q, q,
Repetitions: 25-30 q,
Anaerobic
example: 100m dash, 1 rep max deadlift q, q, q, q, q, q,
40. Articulate Glycolytic (lactate): Duration in 30-120 secs Duration of recovery in 6 q, q, q, q, q, q, q, q, q, q, q,
240 secs Load/Recovery Ratio:1:2 Repetitions: 10-20 Anaerobic
q, q, q, q, q,
example: 400m sprint, elite level Fran q, q, q, q, q,
41. Articulate Oxidative: Duration in 120-300 secs q, q, q, q, q,
Duration of recovery in 120-300 secs Load/Recovery Ratio:
q, q, q, q, q, q, q, q,
1:1 q,
Repetitions: 3-5 Aerobic example: anything greater than 120 secs of q, q, q, q, q, q, q, q,
sutained effort..one mile swim
q, q, q, q,
42. Define Aerobic Training and Pathways: Means energy is derived when oxygen i
q, q, q, q, q, q, q, q, q, q, q,
utilized to metabolize substrates from food and liberates energy.
q, q, q, q, q, q, q, q, q,
Greater than 90 secs in duration and involve low tomoderate
q, power q, q, q, q, q, q, q, q, q, q, q
intensity...dis- tance running
q, q, q,
43. Define Anaerobic Training and Pathways: Means energy is liberated from
q, q, q, q, q, q, q, q, q,
substrates in absence of oxygen.
q, q, q, q, q,
Activities less than 2 mins involve modrate to high power and intensity...100m sprint
q, q, q, q, q, q, q, q, q, q, q, q,
44. Describe the Sickness-Wellness-Fitness Continuum: Sickness, wellness, q, q, q, q, q,
and fitness are different measures of the quality health
q, q, q, q, q, q, q, q, q,
Bsed on measurements of: Blood Pressure Body
q, q, q, q, q,
Fat q,
