Crossfit Level 1 Certification Exam Study Guide - High-Score Study Material

Crossfit Level 1 Certification Exam Study Guide - High-Score Study Material Definition of Crossfit - answer - constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - answer - load, distance, and speed for production of high power Define intensity - answer - power (intensity is the independent variable) Crossfit methodology: - answer - safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: - answer - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete - answer - a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete - answer - a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? - answer - aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: - answer - are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Ex: running on treadmill for 20 min, swimming a mile, watching TV Anaerobic activity: - answer - energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity Ex: 100 m sprint, squatting, pull ups Anaerobic systems: - answer - phosphagen and glycolytic (lactic acid) 2 Olympic lifts: - answer - clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns) Hormonal responses vital to athletic development: - answer - increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: - answer - mass and bone density Power - answer - time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? - answer - heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit - answer - cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training Functional movement: - answer - are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response Crossfit diet: - answer - protein 30%; carbohydrates 40%; fat 30% Protein: - answer - total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass High glycemic carbohydrates: - answer - raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: - answer - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: - answer - activity that improves performance through a measurable organic change in the body Practice refers to: - answer - activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy - answer - the ability to control movement in a given direction or at a given intensity Define balance - answer - the ability to control placement of the bodys center of gravity in relation to its support base Define agility - answer - the ability to minimize transition time from one movement pattern to another Define coordination - answer