Crossfit Level 1 Trainer Test
Define CrossFit
continuously numerous functional movement executed at excessive depth.
Characteristics of Functional Movements:
1. Natural
2. UMRP: Universal motor recruitment sample. (determined anywhere)
3. Essential: for pleasant of existence, living independently, to do ordinary matters.
4. Safe
5. Compound but irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work:
The ability to perform real bodily work as measured by way of; pressure x distance
Define and Calculate Power:
The time fee of doing paintings; intensity; pressure x distance./time
Functional Movements;
big loads-- pressure
long distances-- distance(or reps)
quick--time
Intensity
The impartial variable most often related to maximizing the fee or return is strength. The
greater/higher the depth the better the results.
Most vital feature of purposeful movements
Their ability to move big hundreds over a protracted distances, quickly.
Crossfit Methodology
Safety, efficacy and performance maximum essential aspects to raise fitness may be supported
via measurable, observable and repeatable facts. "Evidence primarily based"
Constantly Varied:
Access to a software that is inclusive and trendy in scope. Factors to vary:
1. Masses
2. Distance
three. Time
4 device.
Being prepared for the unknown and unknowable.
What is GPP and it's definition:
General Physical Preparedness: Being prepared to run and weightlift better than a person who
simplest runs or best weightlift.
Ex: vast, standard and inclusive and variance creates this fashionable circumstance which
prepares you for the unknown.
Failing on the margins of your enjoy regarding variance in CF
, Constant variance prepares you at your margins of revel in to save you failure at margins of
experience
Specialization vs CrossFit
Specialization in one sport and being splendid in one interest best vs Crossfit as a way to make
you properly in all activities.
Crossfit definition of health and fitness and their relationship
Fitness is paintings potential across wide time and modal domain names. And fitness is
paintings capacity across wide time and modal.Domain names at some stage in your life.
What are Crossfits Four -4- Models for evaluating and guiding health:
1. The 10 General Physical Skills
2. The Hopper
three. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered in shape is to be good at all four modals of health.
Define The 10 Physical Skills
You are as healthy as you are competent in every of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (accumulate, system and deliver oxygen)
2. Stamina (process, deliver, shop and utilize strength)
three. Strength (muscular unit, practice force)
4. Flexibility (maximize ROM of a joint)
five. Power(making use of most force in minimal time)
6. Speed (limit time cycle of a repeated movement)
7. Coordination (combine several patterns into a unique motion)
eight. Agility (minimizing transition time)
nine. Balance (manage the frame center of gravity)
10. Control of movement in any course at any time: accuracy The Hopper
Is loaded with as many abilities and drills from many exclusive sports. And the implication is
that health requires an capability to perform properly at all drills, even strange duties combined
in infinitely combinations.
Metabolic Pathways
three Metabolic ways to offer power to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (short however no longer speedy)-- Anerobix
three. Oxidative (long term)--aerobic(arp with oxygen)
Sickness and Wellness
The ill, properly, and match continuum may be plotted. There is a unwell side, well is inside the
center, and the right aspect is match. If all your numbers are on the right in case you in case you
do get ill you have got a higher danger of having properly sooner.
Which 10 Physical Skills improve by schooling (4), practice (4) and each (2)?
1. Endurance
2. Stamina
3. Strength
four. Flexibility
1. Coordination
, 2. Agility
three. Balance
four. Accuracy
1. Power
2. Speed
Identify and Explain the three Metabolic Pathways
Anaerobic: Moderate to high strength lasting much less than numerous mins (c program
languageperiod education)
1. Phosphagen
2. Glycolytic
Aerobic: Low energy lasting longer than numerous minutes
three. Oxidative
Interval Training is fundamental for:
developing cardiovascular device with out the loss of speed, energy, and power.
What is the theoretical hierarchy of an athlete's development? Nutrition, Metabolic Conditioning,
Gymnastics, Weightlifting & Throwing, Sport. (The pyramid is it) Describe Sickness and
Wellness Continuum
Nearly each measurable fee of fitness can be located on a continuum that ranges from
sickness to wellness to health. I.E. -
excessive blood pressure -illness(pathological)
ordinary blood stress- Wellness(normal or wholesome)
above-common health (an athlete) How does the Sickness and Wellness pertains to heath to
health?
Fitness is and should be "superb-well-being." The terms "health," "fitness," and "sickness" all
check with the identical component. Health is continued health and wellbeing isn't being sick
Recognize and realise the power curve: Fitness may be graphed in two-dimensions with length
of attempt on the x-axis and power at the y-axis. By graphing your common energy ability
across a lot of domain names (talents & drills) you create a power curve that represents your
'health'. By adding age because the z-axis, the energy curve takes 3 dimensional shape and
defines your health or sustained fitness.
The energy curve affords an example of labor potential. Power is plotted on the y-axis
(strength/time) at the same time as effort period is plotted on the x-axis. The intention of Crossfit
relation to the energy curve?
CrossFit can accurately expect improvements in work capability, increasing the individuals
electricity curve. This is a mathematical representation of multiplied 'fitness
How does CF definition of health and fitness vary from conventional definitions?
Concepts of measurable, observable and repeatable and lend them self to CF being evidence
based totally:
Science is set dimension and prediction. Without measurable, observable and repeatable
information concerning the essential physical gadgets of kinematics(load, distance and time ot
MKS) there is no technology of human performance
Define Technique
the actions or positions used to perform a task.
How does method affect work done and energy expended:
Define CrossFit
continuously numerous functional movement executed at excessive depth.
Characteristics of Functional Movements:
1. Natural
2. UMRP: Universal motor recruitment sample. (determined anywhere)
3. Essential: for pleasant of existence, living independently, to do ordinary matters.
4. Safe
5. Compound but irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work:
The ability to perform real bodily work as measured by way of; pressure x distance
Define and Calculate Power:
The time fee of doing paintings; intensity; pressure x distance./time
Functional Movements;
big loads-- pressure
long distances-- distance(or reps)
quick--time
Intensity
The impartial variable most often related to maximizing the fee or return is strength. The
greater/higher the depth the better the results.
Most vital feature of purposeful movements
Their ability to move big hundreds over a protracted distances, quickly.
Crossfit Methodology
Safety, efficacy and performance maximum essential aspects to raise fitness may be supported
via measurable, observable and repeatable facts. "Evidence primarily based"
Constantly Varied:
Access to a software that is inclusive and trendy in scope. Factors to vary:
1. Masses
2. Distance
three. Time
4 device.
Being prepared for the unknown and unknowable.
What is GPP and it's definition:
General Physical Preparedness: Being prepared to run and weightlift better than a person who
simplest runs or best weightlift.
Ex: vast, standard and inclusive and variance creates this fashionable circumstance which
prepares you for the unknown.
Failing on the margins of your enjoy regarding variance in CF
, Constant variance prepares you at your margins of revel in to save you failure at margins of
experience
Specialization vs CrossFit
Specialization in one sport and being splendid in one interest best vs Crossfit as a way to make
you properly in all activities.
Crossfit definition of health and fitness and their relationship
Fitness is paintings potential across wide time and modal domain names. And fitness is
paintings capacity across wide time and modal.Domain names at some stage in your life.
What are Crossfits Four -4- Models for evaluating and guiding health:
1. The 10 General Physical Skills
2. The Hopper
three. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered in shape is to be good at all four modals of health.
Define The 10 Physical Skills
You are as healthy as you are competent in every of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (accumulate, system and deliver oxygen)
2. Stamina (process, deliver, shop and utilize strength)
three. Strength (muscular unit, practice force)
4. Flexibility (maximize ROM of a joint)
five. Power(making use of most force in minimal time)
6. Speed (limit time cycle of a repeated movement)
7. Coordination (combine several patterns into a unique motion)
eight. Agility (minimizing transition time)
nine. Balance (manage the frame center of gravity)
10. Control of movement in any course at any time: accuracy The Hopper
Is loaded with as many abilities and drills from many exclusive sports. And the implication is
that health requires an capability to perform properly at all drills, even strange duties combined
in infinitely combinations.
Metabolic Pathways
three Metabolic ways to offer power to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (short however no longer speedy)-- Anerobix
three. Oxidative (long term)--aerobic(arp with oxygen)
Sickness and Wellness
The ill, properly, and match continuum may be plotted. There is a unwell side, well is inside the
center, and the right aspect is match. If all your numbers are on the right in case you in case you
do get ill you have got a higher danger of having properly sooner.
Which 10 Physical Skills improve by schooling (4), practice (4) and each (2)?
1. Endurance
2. Stamina
3. Strength
four. Flexibility
1. Coordination
, 2. Agility
three. Balance
four. Accuracy
1. Power
2. Speed
Identify and Explain the three Metabolic Pathways
Anaerobic: Moderate to high strength lasting much less than numerous mins (c program
languageperiod education)
1. Phosphagen
2. Glycolytic
Aerobic: Low energy lasting longer than numerous minutes
three. Oxidative
Interval Training is fundamental for:
developing cardiovascular device with out the loss of speed, energy, and power.
What is the theoretical hierarchy of an athlete's development? Nutrition, Metabolic Conditioning,
Gymnastics, Weightlifting & Throwing, Sport. (The pyramid is it) Describe Sickness and
Wellness Continuum
Nearly each measurable fee of fitness can be located on a continuum that ranges from
sickness to wellness to health. I.E. -
excessive blood pressure -illness(pathological)
ordinary blood stress- Wellness(normal or wholesome)
above-common health (an athlete) How does the Sickness and Wellness pertains to heath to
health?
Fitness is and should be "superb-well-being." The terms "health," "fitness," and "sickness" all
check with the identical component. Health is continued health and wellbeing isn't being sick
Recognize and realise the power curve: Fitness may be graphed in two-dimensions with length
of attempt on the x-axis and power at the y-axis. By graphing your common energy ability
across a lot of domain names (talents & drills) you create a power curve that represents your
'health'. By adding age because the z-axis, the energy curve takes 3 dimensional shape and
defines your health or sustained fitness.
The energy curve affords an example of labor potential. Power is plotted on the y-axis
(strength/time) at the same time as effort period is plotted on the x-axis. The intention of Crossfit
relation to the energy curve?
CrossFit can accurately expect improvements in work capability, increasing the individuals
electricity curve. This is a mathematical representation of multiplied 'fitness
How does CF definition of health and fitness vary from conventional definitions?
Concepts of measurable, observable and repeatable and lend them self to CF being evidence
based totally:
Science is set dimension and prediction. Without measurable, observable and repeatable
information concerning the essential physical gadgets of kinematics(load, distance and time ot
MKS) there is no technology of human performance
Define Technique
the actions or positions used to perform a task.
How does method affect work done and energy expended:
