Crossfit Level 1 Trainer Test Already
Passed
Define CrossFit
constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements:
1. Natural
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work:
The ability to perform real physical work as measured by; force x distance
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
,Intensity
Power; is the independent variable most commonly associated with maximizing the rate or return
. The greater/higher the intensity the better the results.
Most important characteristic of functional movements
Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology
Safety, efficacy and efficiency most important facets to elevate fitness can be supported by
measurable, observable and repeatable data. "Evidence based"
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
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 someone who
only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you
for the unknown.
,Failing at the margins of your experience relating to variance in CF
Constant variance prepares you at your margins of experience to prevent failure at margins of
experience
Specialization vs CrossFit
Specialization in one sport and being great in one activity only vs Crossfit that will make you
good in all activities.
Crossfit definition of fitness and health and their relationship
Fitness is work capacity across broad time and modal domains. and health is work capacity
across broad time and modal.domains throughout your life.
What are Crossfits Four -4- Models for evaluating and guiding fitness:
1. The 10 General Physical Skills
2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
Define The 10 Physical Skills
You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
, 4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
The Hopper
Is loaded with as many skills and drills from many different sports. and the implication is that
fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in
infinitely combinations.
Metabolic Pathways
3 Metabolic ways to provide energy to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
Sickness and Wellness
The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and
the right side is fit. if all your numbers are on the right if you if you do get sick you have a better
chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice (4) and both (2)?
Passed
Define CrossFit
constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements:
1. Natural
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work:
The ability to perform real physical work as measured by; force x distance
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
,Intensity
Power; is the independent variable most commonly associated with maximizing the rate or return
. The greater/higher the intensity the better the results.
Most important characteristic of functional movements
Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology
Safety, efficacy and efficiency most important facets to elevate fitness can be supported by
measurable, observable and repeatable data. "Evidence based"
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
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 someone who
only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you
for the unknown.
,Failing at the margins of your experience relating to variance in CF
Constant variance prepares you at your margins of experience to prevent failure at margins of
experience
Specialization vs CrossFit
Specialization in one sport and being great in one activity only vs Crossfit that will make you
good in all activities.
Crossfit definition of fitness and health and their relationship
Fitness is work capacity across broad time and modal domains. and health is work capacity
across broad time and modal.domains throughout your life.
What are Crossfits Four -4- Models for evaluating and guiding fitness:
1. The 10 General Physical Skills
2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
Define The 10 Physical Skills
You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
, 4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
The Hopper
Is loaded with as many skills and drills from many different sports. and the implication is that
fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in
infinitely combinations.
Metabolic Pathways
3 Metabolic ways to provide energy to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
Sickness and Wellness
The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and
the right side is fit. if all your numbers are on the right if you if you do get sick you have a better
chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice (4) and both (2)?
