CROSSFIT LEVEL1 CERTIFICATION (with Complete Solutions) 2023 LATEST UPDATE

CROSSFIT LEVEL1 CERTIFICATION (with Complete Solutions) 2023 LATEST UPDATE What is crossfit correct answers Constantly varied functional movements executed at high intensity Constantly varied correct answers General physical preparedness (GPP) What is General Physical Preparedness correct answers Term used to describe the generalised base qualities of an athlete What's the aim of GPP correct answers To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any physical challenge What is functional movement correct answers Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency What is UMRP correct answers Universal motor recruitment patterns Name the CrossFit models correct answers 1 - Ten general physical skills 2 - The Hopper 3 - Three metabolic pathways 4 - Sickness Wellness Fitness Continuum What are the 10 general physical skills? correct answers 1 - cardio & respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 - power 6 - speed 7 - coordination 8 - agility 9 - balance 10 - accuracy Out of the 10 general physical skills which are organic and require training correct answers CVRE Stamina Strength Flexibility Out of the 10 general physical skills which are neurological and requires practice correct answers Agility Balance Accuracy Coordination Out of the 10 general physical skills which are both organic and neurological and require training an practice correct answers Power Speed What's the aim of the Hopper? correct answers Physical challenge lottery Measurable tasks Quantifiable Balance of skills and drills The performance of athletic tasks, fitness is about being able to perform well at any task imaginable. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. Name the 3 metabolic pathways? correct answers 1 - Phosphagen 2 - glycolytic 3 - oxidative Define Phosphagen Pathway correct answers Typically anaerobic, 100% high power - low time activities 10 seconds or less Typically 100m sprint or shot put 1 rep max on deadlift Type 2b muscle fibres Define glycolytic pathway correct answers Mix of Anaerobic and aerobic No more then 2 mins work Typically 400m sprint 70% power/effort Type 2a muscles fibres Define oxidative pathway correct answers Aerobic Anything over 2 mins work capacity Low intensity efforts 40% Type 1 muscle fibres Marathon runners, triathlons etc. What is the 4th CrossFit model? correct answers Sickness, well, fit continuum model Define the 4th model correct answers Health makers measuring from sickness to fitness Parameters at mainly sickness, wellness and fitness Health makers measurements such as: Resting heart rate Blood pressure Deadlift weight Markers should move towards fitness Work capacity across a broad time and modal domains Add third axis being age for health So fitness can be defined as correct answers Work capacity across a broad time and model domains What are the major lifts involved CF? correct answers Deadlift Squat Clean Presses Clean & jerk Snatch Explain the general guide on macronutrients correct answers Meat, vegetables, nuts & seeds, some fruit, little starch, no intake to levels that will support exercise but not body fat. What are the basic moves in the gymnastic section? correct answers Pull ups Dips Rope climbs Push ups Presses to handstand Pirouettes Flips Splits Holds 5 causes of a bad squat? correct answers 1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to ve year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity. Name 7 squat faults? correct answers What are the three movement series? correct answers 1 - Squat 2 - Press 3 - Deadlift Name the 9 foundational movements from the 3 movements series: correct answers 1 - Air Squat 2 - Front Squat 3 - Overhead Squat 4 - Press 5 - Push Press 6 - Push Jerk 7 - Deadlift 8 - Sumo Deadlift High Pull 9 - Medball Clean Give 5 reasons for the 3 movement series correct answers 1- MLS midline stabilisation 2- AS active shoulders (retraction/elevation of scapula) 3- Posterior Chain Engagement (heels down and balance in frontal chain) 4- ROM range of movement (specific to each exercise) 5- Core to Extremity (stars at centre and radiates out) Explain the The Air Squat sequence? correct answers 1-set up: shoulder-width stance 2-hips descend back and down, - lumber curve maintained - knees in line with toes - hips descend lower then knees - heels down 3- finish: complete at full hip & knee extension Air squat fault - Loss of a neutral spine, by flexing the lumber curve? correct answers Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat Air squat fault: weight in, or shifting, to toes correct answers Corrections: - exaggerate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down Air squat fault: not low enough correct answers Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. correct answers Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. correct answers Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the athlete to reach. Air squat fault: multiple-fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time correct answers Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. Air squat fault: immature squat - - lumber curve is maintained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance correct answers Corrections: 'Squat therapy' Explain the Front Squat sequence? correct answers 1- Set Up: - shoulder width stance - hands just outside of shoulders - loose, finger trip grip on the bar - elbows high (upper arm parallel to the ground) 2- Execution: - hips descend back and down - lumber curve maintained - knees in line with toes - hips descend lower than knees - heels down 3- finish: - complete at full hip and knee extension Front Squat Fault: elbows drop during squat correct answers Corrections: - cue "elbows up" and to lift chest Explain the overhead Squat sequence? correct answers 1- set up: - stance shoulder wide - wide grip on the bar (enough spacing to perform a pass-through). - shoulders push up into the bar Armpits face forward 2- execution: - hips descend back and down - knees in line with toes - lumber curve maintained - hips descend lower than knees - heels down - bar moves over the middle of the foot 3- finish: - complete a full hip and knee extension Front Squat Fault: improper rack position where the bar is not in contact with torso correct answers Corrections: - cue "elbows high" and "rest the bar on the fingertips". - manually adjust the rack position Explain the Shoulder Press sequence? correct answers 1- Set Up: - hip. Width stance - elbows slightly in front of the bar - hands just outside the shoulders - full grip on the bar 2- execution: - bar moves over the middle of the foot - torso and legs static - heels down - shoulders push up into bar 3- finish: - complete at full arm extension Shoulder press fault: - leaning back with the ribs sticking out correct answers Corrections: - have the athlete tighten the abdominal by pulling the rib cage down (check the overhead position again) Shoulder press fault: - bar finishes forward of frontal plane correct answers Corrections: - press up and pull back on the bar as it travels to overhead Shoulder press fault: - bar arcs out around the face in an improper bar path correct answers Corrections: - pull head back out of the way of the bar. - check that elbows are not too low in the set-up. - block the forward travel of the object (e.g. With another PVC) Shoulder press fault: - shoulder are not active or bent elbows correct answers Corrections: - cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up Explain the push press sequence? correct answers 1- set up: - hip-with stance - elbows slightly in front of bar - hands just outside of shoulders - full grip on the bar - bar rests on torso 2- execution: - torso dips straight down - hips an legs extend then press - heels down until hips and legs extend - bar moves over middle of foot 3- finish: - complete at full hip, knee and arm extension Push press fault: Forward inclination of the chest correct answers Corrections: - have the athlete hold in the dip position and then manually adjust them to an upright torso. - cue a shallower dip - cue knees forward - stand in front of the athlete to prevent the chest from coming forward. Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in contact with the target. Push press fault: - muted hips correct answers Corrections: - use a tactile cue to help the athlete create flexion of the hip in the dip. - cue "push the hips back slightly". Push press fault: - pressing early: press begins before the hip extends. correct answers Corrections: - take the athlete back in the 'teaching progression' performing two dip-drives before adding the press. Use a tactile cue instructing the athlete to hit the hand before pressing. Explain the 4 step push press 'teaching progression' correct answers 1- set up: dip and hold. 2- dip-drive, slow. 3- dip-drive, fast. 4- full push press Explain the push jerk sequence? correct answers 1- set up: - hip width stance - elbows slightly forward - Hands outside the shoulders - full grip on the bar 2- execution: - torso dips - heels stay down until hips and legs extend. - hips and legs extend rapidly then press under - receive the bar in a partial overhead squat - bar moves over middle of the foot 3- finish: - complete at full hip, knee and arm extension Push jerk fault: - lack of full hip extension correct answers - cue jump higher - place your hand at top of the athletes head when fully standing keep it at that height and then ask the athlete to hit your hand during the drive. - take the athlete back to steps 1-3 of the teaching progression and focus on the hip extension element. correct answers Push jerk fault: - poor active overhead position (particularly when receiving the bar) correct answers Corrections: - cue the athlete to press up on the bar while in the receiving position. Push jerk fault: - lowering the bar before standing all the way up. correct answers Corrections: - cue the athlete to keep the bar overhead until the legs are straight. - use a tactile cue instructing the athlete to hit the hand before lowering the bar. Push jerk fault: - landing to wide correct answers Corrections: - exaggerate the correction and cue the athlete to do the movement without the feet moving. - "block" the feet with tape or chalk on the floor so they cannot go too wide. The 4 step push jerk teaching progression? correct answers Step 1: - jump and land with hands at sides. Stick the landing before standing. Step 2: - jump and land with hands at shoulders throughout the move. Stick the landing before standing. Step 3: - jump with hands at shoulders and extent them overhead after the hips opens and just before landing. Stick the landing before standing with arms overhead. Step 4: - with the dowel/PVC in hands, compete the full push jerk. Explain the deadlift sequence? correct answers 1- set up: - hip width stance - hands just outside of hips - full grip on the bar - shoulders slightly in front of bar. 2- execution: - lumber curve maintained - hips and shoulders rise at the same rate until the bar passes the knee. - bar moves over the middle of the feet. - heels down 3 - finish: - complete at full hip and knee extension. Deadlift fault: - loss of lumber curve by flexing the spine. correct answers Corrections: - abort current lift and decrease the load to where the lumbar curve can be maintained. - at a lower weight, cue to the athlete to " lift the chest" and do not relent. Deadlift fault: - weight on, or shifting to toes correct answers Corrections: - have athlete settle into the heels and pull hips back. Have them focus on driving through heels. Deadlift fault: - shoulders behind bar on set-up? correct answers Corrections: - raise hips to move the shoulders over, or slightly in front of, the bar. Deadlift fault: - bar collides with knees on the descent. correct answers Corrections: - cue the athlete to initiate the return by pushing the hips back and delaying the knee bend. Deadlift fault: - bar loses contact with legs. correct answers Corrections: - cue "pull the bar in to your legs the whole time". - use a tactile cue to help engage the upper back. Deadlift fault: - hips rise before the chest (stiff-legged deadlift) correct answers Corrections: - cue "lift your chest more aggressively". - give a tactile cue at their hips and shoulders to have them lift in unison. Deadlift fault: - shoulder rise without the hips. Bar travels around the knees instead of straight up. correct answers Corrections: - cue "push the knees back as your chest rises". - be sure the athlete is set up correctly and that the hips are not too low. - give a tactile cue at their hips and shoulders to have them lift in unison. Explain the Sumo deadlift high pull sequence? correct answers 1-set up: - slightly wider than shoulder-width stance. - hands inside legs with full grip on the bar. - knees in line with toes. - shoulders slightly in front of the bar at set-up. 2- execution: - lumber curve maintained. - hips and shoulders rise at the same rate until the bar passes the knee. - hips then extend rapidly. - Heels down until hips and legs extend. - Shoulders then shrug, followed by a pull of the arms. - Elbows move high and outside. - bar moves over the middle of the foot. 3- finish: - complete at full hip and knee extension with the bar pulled under the chin. Sumo DL high pull fault: - pulling early: the hips are not completely open before the shrug or arms bend. correct answers Corrections: - take the athlete back to teaching progressions to work the deadlift-shrug at a speed where the timing is correct. Once the deadlift-shrug is correct at speed, try two deadlift-shrugs for every one full sumo deadlift high pull. - use a tactile cue instructing the athlete to hit the hands before pulling with arms. Sumo DL high pull fault: - athlete pulls with the elbows low and inside. correct answers Corrections: - cue "elbows high" - use a tactile cue as targets for where the elbows should finish. Sumo DL high pull fault: - incorrect descent (hips flex before the arms release) correct answers Corrections: - slow down the movement practicing the return in a segmented fashion with a brief pause at the hip before reintroducing speed Sumo DL high pull fault: - shoulders rolling forward during the pull. correct answers Corrections: - correct the position in the setup or at the top of the pull. - widen the grip and/or reduce the range of motion to where the shoulders remain in the proper position. Name the 4 step Sumo DL high pull teaching progression? correct answers Step 1: Sumo deadlift Step 2: Sumo deadlift shrug, slow. Step 3: Sumo deadlift shrug, fast. Step 4: Full sumo deadlift high pull. The medicine ball clean sequence? correct answers 1- set up: - shoulder-width stance. - ball between the feet with palms on the ball. - knees in line with toes. - shoulders over the ball at set up. 2- execution: - lumber curve maintained. - hips extend rapidly. - then shoulders shrug. - then arms pull under to the bottom of the squat. - heels down until hips and legs extend. - ball moves over the middle of the foot. 3- finish: - complete at full hip and knee extension with ball at the rack position. Med ball clean fault: - lack of full hop extension. correct answers Corrections: - take athlete back to the teaching progression and practice two Deadlift-shrugs for every one Medball clean. - use a tactile cue instructing the athlete to hit the hand before pulling under the object. Med ball clean fault: - curling the ball correct answers Corrections: - stand in front of the athlete to block them from curling (can also use a wall) - cue "elbows high and outside" - require the athlete to have the laces/marking of the ball remain facing out for the entire movement. Medball Clean fault: - collapsing in the receiving position. correct answers Corrections: - take the athlete back to the teaching progression- practicing the pull-under with sound front squat mechanics. - cue the athlete to lift the chest in the front squat. Medball clean fault: - receiving too high. correct answers Corrections - hold the ball at the peak of the shrug and let the athlete practice the pull-under without moving the ball higher. - take athlete back to the teaching progression practicing the pull-under and have them do two pull unders for every one medicine-ball clean. Medball clean fault: - no pull-under, by tossing, or flicking the Medball up. correct answers Corrections - have the athlete hold the ball without their finger, using palms or fists only. - hold ball at the peak shrug and let athlete practice the pull-under to feel the rotation of the hands. Medball ball clean fault: - not standing up before lowering the weight. correct answers Corrections: - cue the athlete to keep the ball at the chest until they hit the target. What is the 5 step teaching progression for the Medball clean? correct answers Step 1: deadlift Step 2: deadlift shrug fast Step 3: front squat Step 4: pull-under Step 5: full Medball clean Explain the pull up sequence? correct answers 1- set up: - hands just outside shoulder width - start hanging with arms extended 2- execution: - initiate Kip swing with shoulders. - chest stays up with eyes forward. - pull until chin is higher than the bar. - return to full extension to begin the next rep. Pull up fault: - initiating the kip swing with legs. correct answers Corrections: Have the athlete go back in the progression to the kip swing, initiating the movement from the shoulders. Pull up fault: - does not push away after clearing the bar correct answers Corrections: - have the athlete pause at the top of the pull up, of using on pushing away from the top. - have the athlete perform two kip swings in between each pull up. - give the athlete a target at their back to encourage them to push away. Pull up fault: - losing midline stabilisation or kip swing positioning. correct answers Corrections: - Have the athlete work on the kip swing with a straighter body position. - have the athlete put a towel between their feet to encourage a tight body position. Explain the 5 step pull up teaching progression? correct answers Step 1- kip swing. Step 2- two kip swing and a kip. Step 3- kip swings and a pull up. Step 4- two kip swings, a pull up and two swings. Step 5- multiple pull ups without additional swings. Explain the thruster sequence? correct answers 1- set up: - elbows in front of the bar. - bar rest on front rack. - Hands just outside shoulders. - full grip on the bar. - shoulders-width stance. 2- execution: - hips descend back and down. - hips descend lower than knees. - Lumber curve maintained. - knees in line with toes. - elbows stay off knees. - hips and legs extend rapidly, then press. - heels down until hips and legs extend. - bar moves over middle of foot. 3- finish: - complete at full hips, knee and arm extension. Thruster fault: - pressing the bar before extending the hips. correct answers Corrections: - use a tactile cue instructing the athlete to hit the hand before pressing. Thruster fault: - Descending into the squat before the bar is in the rack position. correct answers Corrections: - take the athlete back in the teaching progression, having the pause at the rack position before squatting. Explain the 4 step thruster teaching progression? correct answers Step 1: front squat Step 2: push press Step 3: thruster (pausing at rest) Step 4: multiple thrusters (no pausing) Explain the muscle up sequence? correct answers 1- set up: - rings set approx shoulder-width apart. - false grip on the rings. - start hanging with arms extended. 2- execution: - pull rings to sternum as torso leans back. - move the chest over the rings, hands and elbows stay close to body. 3- finish: - complete at full extension at support position. Muscle up fault: - losing the false grip correct answers Corrections: - ensure the false grip is set before beginning a rep. - allow the athlete to use bent arms as they continue to develop the strength to hold the false grip with extended arms. Muscle up fault: - keeping the body too vertical in the pull. correct answers Corrections: - Lean back so the rings can be pulled to the chest Muscle up fault: - Letting the elbows flare during the pull or transition. correct answers Corrections: - have the athlete keep their elbows close to their rib cage throughout the movement. Muscle up fault: - Not pulling the rings low enough before beginning the transition. correct answers Corrections: - Cue the athlete to lean back and pull the rings to sternum. - have the athlete go back in the progression to the kneeling muscle-up drill, selecting a height of the rings that is challenging. Explain the five step teaching progression for the muscle up? correct answers Step 1: ring support Step 2: ring dip Step 3: false grip Step 4: kneeling muscle ups. Raise the rings or move the feet further in front of the athlete to increase the challenge. Step 5: muscle up. Explain the Snatch sequence? correct answers Set up: - Hip width stance - Hands wide enough that bar rests in crease of hips when legs and hips are extended. - hook grip on the bar. - shoulders slightly in front of the bar at set-up. Execution: - lumber curve maintained. - hips and shoulders rise at the same rate. - then hips extend rapidly. - heels down until hips and legs extend. - shoulders shrug, followed by pull under with the arms. - bar is received at the bottom of an overhead squat. Finish: - squat complete at full hip, knee and arm extension with bar over the middle of the foot. Snatch fault: - lack of hip extension correct answers Corrections: - cue "jump higher" - place your hand at the top of the athletes head when fully standing keep it at that height and then ask the athlete to hit your hand during the drive. - have the athlete perform two snatch deadlift-shrugs for every one snatch. correct answers Snatch fault: - not moving the elbows high and outside or moving the bar around the body. correct answers Corrections: - if the athlete is using a pvc, use a tactile cue to prevent them from swinging the bar out in front of them. - cue "elbows high and outside" - cue the athlete to brush their shirt with the pvc/barbell. Snatch fault: - shoulder rise without the hips correct answers Corrections: - cue "push the knees back s your chest rises". - be sure the athlete is set up correctly and that the hips are not too low. - give a tactile cue to at their hips and shoulders to have them lift in unison. Name the 10 step teaching progression for the snatch? correct answers 1- stance and grip 2- dip-drive 3- dip-shrug 4- high pull 5- muscle snatch 6- overhead squat 7- high hand snatch 8- hang snatch 9- snatch deadlift and hand snatch 10- snatch Outline the CF nutritional recommendations: correct answers Eat meat and vegetables, nuts and seeds, some fruit, little starch no sugar. Which diet model is the closest model to these principles? correct answers Barry Sears Zone Diet What percentage breakdown is each macronutrient on the block diet? correct answers 40% carbs 30% protein 30% fats What weight is 1 block of protein? correct answers 7 grams What is the weight of one carbohydrate block? correct answers 9 grams What is the weight of one block of fat? correct answers 3 grams Describe the fat intake increasing method? correct answers If the athlete is becoming too lean an losing performance as well, fat intake will need to be increased and the macronutrients will be breakdown as follows: Protein: 23% Carbs: 31% Fat: 46% What type of fat is omega 3? correct answers It's a type of polyunsaturated fat. Name the three fatty acids that are the back bone of a glycerol? correct answers 1- saturated 2- monounsaturated 3- polyunsaturated What are the two Polyunsaturated fats most frequently in food stamps? correct answers Omega 3 and omega 6. What is a alpha-linolenic acid (ALA)? correct answers Omega 3 What is the linolenic acid? (LA) correct answers Omega 6 Define an alpha-linolenic acid (ALA)? correct answers - omega 3 - anti inflammatory - found in flax seed, fish, algae, grass-fed/pasture-raised meat and eggs. - eicosapentaeonic acid (EPA) - docosahexaenoic acid (DHA) Is a AMRAP (as many reps as poss) in a set time a task or time priority? correct answers Time Is a 21, 15, 9 and filthy 50 a task or time priority? correct answers Task Name the symptoms of Rhabdomyolisis? correct answers Muscle pain, nausea & vomiting, abdominal cramping and in some cases cause dark Coca Cola like urine. What molecule is toxic to which organ and potentially cause death in cases of what? correct answers The molecule is: myoglobin It's toxic to the: kidneys This is in cases of: Rhabdomyolisis Research has indicated that supplementing omega 3 can improve: correct answers 1- insulin sensitivity 2- cardiovascular function 3- nervous system function 4- immune health 5- memory 6- mood issues 7- thin blood (military personnel should avoid on deployment) 8- generally helps combat inflammation and helps recovery Name what modality cardio is? Name some exercise examples? Explain primary purpose? correct answers Metabolic conditioning - run, bike, row and jump rope - to improve cardio respiratory capacity and stamina Name what modality bodyweight is? Name exercise examples? Explain its primary improvements? correct answers Gymnastics - air squat, pull up, jumps etc. - improve body control by improving the neurological components such as coordination, balance, agility, and accuracy. Improve functional upper body capacity and truck strength. Name what weightlifting is? Name exercise examples? Explain its primary improvement Since? correct answers Olympic lifts - clean, jerk & snatch Power lifts - squat, deadlift, bench press, power clean, power snatch etc. Increase strength, power and hip/leg capacity - any exercise with addition of an external load with kettle bells, Medball, atlas stones etc. What's the reason the modality exercises are selected? correct answers They're selected for their functionality, neuroendocrine response, overall capacity to dramatically and broadly impact the human body What are the key characteristics to a single-elements days? correct answers Element Priority for example concentrate and focus on one element to clearly improve that element whether it be M, G or W. Metabolic Single Effort - long, slow distance Gymnastics single skill - single skill - high skill Weightlifting Single lift - single lift - heavy Recovery not a limiting factor and deliberate. Four day gap I.e. 1, 5, 9 What are the key characteristics to a two-elements days? correct answers Task priority Couplet (two exercises) of either metabolic, gymnastics or weightlifting Performed repeatability 3-5 times for time It's a task priority because the task is set an the time varies Scored by the time taken to complete the task Two moderately that are challenging elements for example highly intense pace, load, reps or some combination Work/rest interval management critical Four day gap 2, 6, 10 What are the key characteristics to a three-elements days? correct answers Time priority Triplet repeated for 20 minutes for rotations Three lightly to moderately challenging elements Scored by the number of rotations/reps completed The aim is to keep moving for a specified time covering as many cycles as possible. Work/rest interval marginal factor 4 days gap (3, 7, 11) Define core strength? correct answers Midline stabilisation - improves efficiency and performance and greater output. Explain the stages of each movement in the GHD? correct answers 1- hip extension, no truck flexion whilst maintaining midline stabilisation. The erectors are static, glutes & hamstrings are prime movers. Clients femur is on pad and hip free. 2- back extension, pad positioned under the pelvis, truck flexion and extension, the erectors are now worked, dynamically with glutes and hamstrings worked statically. 3- hip & back extension, hip flexion, hip extension, trunk flexion, trunk extension, in combo like a snake movement, these muscles worked together are essential for midline stabilisation an working posterior. 4- Ghd sit up, ensure capacity in the hip extension, back extension and hip-and-back extension first. Initially GHD sit up in shorted ROM, trainer spotting on Decending phase. The full GHD sit up should have knee flexion on decent and rapid knee extension on accent, this is due to a very powerful complement due to the rectus femoris attachment to the pelvis. Name some responsible training methods? correct answers 1- prevent Rhabdomyolisis 2- maintenance & layout of equipment 3- education on spotting and bailing safely. 4- regular cleaning to reduce infection especially with blood. 5- monitoring athletes for conditions that may need medical attention, for example dehydration in humid/hot conditions. 6- hydration (over drinking causing hyponatremia (EAH) 7- special population/ medical clearance. 8- legal use of Crossfit level 1 trainer credentials. What are the credentials and how long is a level 1 certificate held for? correct answers Crossfit level 1 trainer or CF-L1 is held for 5 years What is EAH? correct answers Hyponatremia, caused through excessive drinking (water/isotonic) diluting of the bodies serum sodium contraction. What is Rhabdomyolisis? correct answers It's a medical condition where breakdown of muscle tissue occurs and releases the muscle cell contents into the bloodstream. The process can damage the kidneys and may lead to renal failure/death. What molecule is raised and measured from the bloodstream instead of myoglobin to identify Rhabdomyolisis? correct answers CK or CPK (creatine kinase) Name 5 ways to protect athletes from Rhabdomyolisis? correct answers 1- follow the charter of mechanics, consistency, intensity. 2- know the movements with a higher rate of Rhabdomyolisis I.e. Prolong eccentric contraction. 3- scale workouts appropriately. 4- avoid progressive scaling. 5- educate clients on the symptoms. Explain the term Virtuosity? correct answers "Doing the common uncommonly well" Description of technique being displayed near perfect with even high loads and speed. Considered the mastery crossfit participants aim to achieve. Always seek to improve. As a coach, balance 6 Qualities of an effective trainer. Name 6 qualities of a trainer for developing virtuosity in coaching? correct answers 1- Teaching 2- seeing 3- correcting 4- group/gym management 5- presence & attitude 6- demonstration What is the aim of crossfit? correct answers The aim of crossfit has been to forge a board, general, and inclusive fitness program. What is the crossfit prescriptions? correct answers Constantly varied, high intensity, functional movements Explain neuroendocrine adaptions? correct answers A change in the body that affects you either neurologically or hormonally. Vital to athletic development Mimics elevated hormones changes south I exogenous hormonal therapy (steroid use) Increased muscle mass and bone density. High intensity, heavy loads weight training, short rest high heart rates are all associated. Define power? correct answers "Time rate of doing work" In crossfit power is the king of performance Simple terms 'hard and fast' Power in the definition of intensity What foods should be avoided? And why? correct answers High glycemic foods, such as refined carbs, they cause health issues due to elevating blood sugar levels. Chronic elevation of insulin levels, this is linked to health issues such as hyperinsulism, obesity, high BP and cholesterol levels plus much more. What is the figure based on protein needs for moderate and hardcore athletes? correct answers 0.7 grams for moderate and 1.0 grams for hardcore, based on per pound of lean body mass. Explain the crossfit 'World class fitness in 100 words'? correct answers Eat Meat, vegetables, nuts & seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J and snatch. Similarly, master basics of gymnastics: pull ups, dips, rope climbs, push ups, sit ups, presses to handstand, pirouettes, flips, splits & holds. Bike, run, swim, row, etc. Hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routines is the enemy, keep workouts short and intense. Regularly learn and play new spots. Explain the following for guidelines for interval training for Phosphagen energy system: Duration of work Duration of recovery Load:recovery ratio (interval rest) Interval repetition correct answers Duration 10-30 secs Duration of recovery: 30-90 secs Recovery ratio: 1:3 Interval repetitions: 25-30 Explain the following for guidelines for interval training for glycolytic energy system: Duration of work Duration of recovery Load:recovery ratio (interval rest) Interval repetition correct answers Duration 30-120 secs Duration of recovery: 60-240 secs Recovery ratio: 1:2 Interval repetitions: 10-20 Explain the following for guidelines for interval training for oxidative energy system: Duration of work Duration of recovery Load:recovery ratio (interval rest) Interval repetition correct answers Duration 120-300 secs Duration of recovery: 120-300secs Recovery ratio: 1:1 Interval repetitions: 5-10 Explain the theoretical hierarchy of development correct answers Pyramid starting from bottom is nutrition - metabolic conditioning - gymnastics - weightlifting & throwing - sport What is the calculation of power? correct answers (Force X Distance) divided by Time = Power Explain the calculation for the Zone Block prescription, use example of: - male - active 0.7 - weight 160lbs - fat % 16 correct answers 1- Find body weight and fat percentage first with calipers. Say this is 160lbs and 16%. 2- Calculate Bodyweight by Bodyfat, then deduct this figure from the body weight, for example: 160 X 0.16 = 25.6 then 160 - 25.6 = 134.4, this figure is lean body mass in Lbs. 3- one Block prescription = lean body mass (lbs) X activity level (0.7/1.0) Divided by 7g (1 block of protein) Example 80kgs 5 days per week crossfit male: 134.4 X 0.7 / 7 = 14 blocks per day What are the two distinctive sense of a crossfit core strength and conditioning program correct answers 1). The fitness develop are foundational to all other athletic needs. 2). Center of something - Much of our work focuses on the major functional axis of the human body, the extension and flexion of the hips and torso or trunk. Aerobic correct answers Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. anaerobic correct answers Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen What are the two Olympic lifts? correct answers Clean + Jerk and Snatch what is neuroendocrine activation correct answers a change in the body that affects you either neurologically or hormonally. Defined power correct answers time rate of doing work what are functional movement correct answers There are movements that mimic motor recruitment patterns that are found in everyday life. What is the crossfit dietary prescription correct answers - Carbs - 40% total caloric load ( lowglycemic) - Protein - 30% of total caloric load - Fat - 30% of total caloric load What should I eat correct answers Meats ( lean ) and garden vegetables ( especially greens ), nuts and seeds, some fruit, little starch, no sugar Why deadlift, clean, squat, and jerk? correct answers these movements elicit a profound neuroendo- crine response. Theoretical Hierarchy of Development correct answers Starts with nutrition - metabolic conditioning - gymnastics - weightlifting and throwing - and Sports The logical flow of theoretical correct answers from molecular founda- tions to cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. evidence-based fitness correct answers Measurable, observable, repeatable data used to analyze and assess a fitness program Three components to analyze of a fitness program: correct answers Safety, efficacy, efficiency Four qualification of movements correct answers mechanics, technique, style and form What are the ten fitness domains? correct answers 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy What are the three most important and interdependent facets by which to evaluate any fitness program? correct answers safety, efficacy, and efficiency Reasoning for training the olympic lifts correct answers to teach athletes to apply force from core to extremities Crosstraining ( define ) correct answers exceeding the normal parameters of the regular demands of your sport or training gymnastics ( define ) correct answers rely on body weight as the sole source of resistance stamina correct answers ability of body systems to process, deliver, store, and utilize energy cardiovascular/respiratory endurance correct answers The ability of body systems to gather, process, and deliver oxygen. strength correct answers The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility correct answers the ability to maximize the range of motion at a given joint. power correct answers ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time speed correct answers ability to minimize the time cycle of a repeated movement Coordination correct answers The ability to combine several distinct movement patterns into a singular distinct movement. Agility correct answers The ability to minimize transition time from one movement pattern to another. balance correct answers ability to control the placement of the body's center of gravity in relation to its support base accuracy correct answers The ability to control movement in a given direction or at a given intensity. Interval Training (definition) correct answers mixes bouts of work and rest in timed intervals Zone Diet correct answers CrossFit's preferred nutrition program Scalability and Applicability correct answers The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. We scale load and intensity we do not change programs. correct answers CrossFit Workout Patterning correct answers Three days on, one off warm up 3-5 sets and 3-5 reps of a fundamental lift 10 minute gymnastics circuit 2-10 minute metcon threshold training correct answers letting the scope of errors broaden then reducing them without reducing the speed fish oil supplementation correct answers improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body M correct answers monostructural metabolic conditioning G correct answers gymnastics W correct answers Weightlifting MGW correct answers three training modalities: monostructural, gymnastics, weightlifting monostructural (M) correct answers "cardio", repetitive, cyclical movements that can be sustained for long periods of time weightlifting (w) correct answers comprises the most important weight-training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. This category includes any exercise with the addition of an external load. Squat Therapies correct answers bottom to bottoms, box squats, bar holds, focus, overhead squats Front Squat correct answers Bar rests on chest and shoulders with loose grip-"racked" The mechanics are otherwise like the air squat The hardest part of this squat may be the rack position. Practice until you can get the bar and hands in the proper position. Handstands help. This one will force shoulder and wrist flexibility. Squat correct answers This exercise is essential in development of hip extension. It elicits a potent neuroendocrine response common squat faults correct answers -surrendering of the lumbar curve at the bottom, not breaking the parallel plane with the hips, slouching in the chest and shoulders, lifting the heels, and not fully extending the hip at the top. Causes of a bad squat correct answers 1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar flexion-the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat, the more awareness you develop as to its complexity. Overhead squat correct answers ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. Shoulder press correct answers SET-UP: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately hip width. PRESS: Press the bar to a position directly overhead. Head must accommodate the bar Push press correct answers SET-UP: The set-up is the same as the shoulder press. DIP: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be only a couple of inches. DRIVE: With no pause at the bottom of the dip, the hips and legs are forcefully extended. PRESS: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Push Jerk correct answers SET-UP: The set-up is the same as for the shoulder press and push press. DIP: The dip is identical to the push press DRIVE: The drive is identical to the push press PRESS UNDER: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead. FINISH: Stand to fully erect with bar directly overhead, identical to terminal position in push press and shoulder press. deadlift correct answers • Look straight ahead • Keep the back arched • Arms do not pull, they are just straps • Bar travels along legs • Push through the heels Sumo Deadlift High Pull correct answers • Start on ground • Wide, "sumo" stance • Take narrow grip on bar • Look straight ahead • Keep back arched • Pull with hips and legs only until both are at full extension • Aggressively open hip fully • Powerfully shrug • Immediately pull with arms continuing the upward travel of the bar • Keep the elbows as far above your hands as possible • Bring the bar right up under the chin briefly • Lower to hang • Lower to ground medicine ball clean correct answers Strategy for learning full clean pop the hip and drop-catch it in a squat correct answers core strength (definition) correct answers midline stabilization Midline stabilization correct answers the ability to maintain rigidity,stability and a lack of deflection about that line that trisects the spine and bisects the pelvis. This translates to improved efficiency and performance and greater power output. It is critical to the deadlift, to the laden squat, to the shoulder press and to any sport. hip extension correct answers articulate at the hip only, maintaining this distance from xiphoid process to pubic bone. There is no shortening of the trunk. The erectors are being used statically, and the primary movers here are glutes and hamstrings working concentrically and eccentrically. back extension correct answers the athlete deliberately surrenders the lumbar curve, thereby engaging in trunk flexion and extension. The erectors are now working dynamically, with the glute and hamstring working statically or isometrically. hip-and-back extension correct answers The pad is adjusted back to the setting used for hip extension. Starting from the bottom, extended in the spine, full flexion in the hip, the pelvis first lifts followed by a wave of contraction from lumbar all the way to the cervical, finishing with a rhomboid pull back at the top. The initial movement comes out of a powerful, dynamic glutehamstring movement that extends the hip. Then the back extends sequentially along the spine from "south to north" GHD sit-up correct answers the pad is set that the pelvis is free, and the athlete descends back to touch the ground and then comes back to seated. qualities of an effective trainer correct answers Teaching. • Seeing. • Correcting. • Group and/or gym management. • Presence and attitude. • Demonstration. teaching correct answers The ability to effectively articulate and instruct the mechanics of each movement. This includes the ability to focus on major points of performance before more subtle or nuanced ones, and the ability to change instruction based on the athlete's needs and capacity. seeing correct answers The ability to discern good from poor movement mechanics and to identify both gross and subtle faults whether the athlete is in motion or static correcting correct answers The ability to facilitate better mechanics for an athlete using visual, verbal and/or tactile cues. This includes the ability to triage (prioritize) faults in order of importance, which includes an understanding of how multiple faults are related. group management correct answers The ability to organize and manage, both at a micro level (within each class) and at the macro gym level. This includes managing time well organization of the space, equipment and participants for optimal flow and experience correct answers planning ahead correct answers etc. correct answers presence and attitude correct answers The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport. demonstration correct answers extends beyond moving well in a single class demonstration also means a trainer leads by example, adhering to the same range-of-motion standards as his or her clients, following his or her own programming or nutrition advice, or putting forth the positive and supportive attitude he or she wants to see in clients. correct answers Principles of Coaching correct answers 1) Master the fundamentals. 2) Limit the scope. 3) "Know what you don't know." Nine foundational movements correct answers • The Air Squat • The Front Squat • The Overhead Squat • The Shoulder Press • The Push Press • The Push Jerk • The Deadlift • The Sumo Deadlift High Pull • The Medicine-Ball Clean pirouette correct answers is lifting one arm and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until you've turned 180 degrees. Physical output can be measured in terms of... correct answers footpounds/min "extension" is correct answers increases the angle of a joint "flexion" is correct answers reduces the angle of the joint The trunk is made up of what to parts of the body? correct answers It is made up of the hip and spine The leg is made up of what two parts of the body? correct answers It is made up of the tibia and femur The sacroiliac joint connects what two part of the body correct answers It connects the pelvis and the spine The hip joint connects what two part of the body correct answers It connects the femur and pelvis The knee joint connects what two part of the body correct answers It connects the tibia and femur Fitness can be graphed in two-dimensions with... correct answers duration of effort on the x-axis and power on the y-axis block ( define ) "diet term" correct answers is a unit of measure used to simplify the process of making balanced meals. what is the method to calculate one's block prescription in the "enter the zone diet" ? correct answers Zone block prescription = lean body mass (lb.) x activity level (g/lb. of lean body mass) / 7 (g protein/block) Are omega-3 - Anti or Pro inflammatory? correct answers anit-inflammatory Are omega-6 - Anti or Pro inflammatory? correct answers pro-inflammatory what two types of omega-3 fatty acids does fish oil provide? correct answers eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Does the warm-up correct answers Increase the body's core temperature? • Prepare the athletes to handle the intensity of the workout? • Allow the coach to correct movement mechanics needed in the workout? • Allow the coach to assess capacity for scaling modifications? • Offer skill development and refinement (potentially including elements not in the workout, time permitting)? Does the workout..... correct answers * Include a description of range-of-motion standards? • Include scaling options that are appropriate for all athletes in the class? • Allow athletes to reach their relative level of high intensity? • Challenge the athlete's current level of fitness? • Include corrections of movement mechanics under high intensity? Does the cool-down correct answers Allow the heart and respiratory rate to slow and the athlete to regain mental acuity? • Allow the athlete to record workout performance to track progress? • Prepare the gym for the following class? • Take advantage of remaining time for recovery practices, additional skill refinement, and/or education? The introductory period serves two purpose: correct answers 1) it develops competency of movements used in CrossFit and 2) it appropriately exposes the athlete to gradual increases in intensity and volume. correct answers Single-Element Days (1,5,&9) correct answers Priority - element Structure ( set structure ) - M: Single Effort, G: Single Skill, W: Single Lift Intensity - M: Long, slow distance, G: High Skill, W: Heavy Work Recovery Character - recovery not a limiting factor Two-Element Days correct answers Priority - Task priority Structure - couplet repeated 3-5 for time Intensity - two moderately to intensely challenging elements Work recovery character - Work/rest interval management critical Three-Element Days correct answers Priority - time priority Structure - triplet repeated for 20 minutes for rotations intensity - three lightly to moderately challenging elements Work Recovery Character - work/rest interval marginal factor. two factors need to be scaled for every beginner correct answers 1). intensity 2). Volume intensity refers to correct answers the amount of power an athlete generates intensity may be modified in three ways: correct answers 1). Load 2). speed 3). volume What percentage of the load ( Rx) should dropped for the new athletes ? correct answers 50% Volume correct answers is the total amount of work accomplished by the athlete. Depending on the workout, volume can be lowered by reducing: correct answers 1) time 2) reps/rounds 3) distance. When determining movement substitutions consider: correct answers 1) Whether the movement is primarily driven by the lower body or upper body. 2) The movement function (e.g., push versus pull). 3) The range of motion used by the movement (specifically of the hips, knees, and ankles). 4) The plane of movement. Athletes and their trainers should focus on movement proficiency before adding: correct answers speed and load. ANGIE ORIGINAL For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats - what is the scaled ( variation ) version? correct answers For time: 25 ring rows 25 push-ups off the knees 25 sit-ups 25 squats BARBARA ORIGINAL 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats 3 minutes of rest between rounds - what is the scaled ( variation ) version? correct answers 3 rounds for time of: 20 ring rows 30 push-ups off the knees 40 sit-ups 50 squats 3 minutes of rest between rounds CHELSEA ORIGINAL 5 pull-ups 10 push-ups 15 squats Each minute on the minute for 30 minutes -what is the scaled ( variation ) version? correct answers 5 ring rows 10 push-ups off the knees 15 squats Each minute on the minute for 20 minutes correct answers DIANE ORIGINAL 21-15-9 repetitions (reps) for time of: deadlift 225 lb. handstand push-ups -what is the scaled ( variation ) version? correct answers 21- 15-9 reps for time of: deadlift 50 lb. dumbbell shoulder press 10 lb. The knee joint is connecting the correct answers tibia and femur the hip is the joint that connects the correct answers femur to the pelvis the sacroiliac joint (SI Joint ) - which connects correct answers the pelvis to the spine three tidbits of bio-mechanics correct answers - Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small-range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc. - The dynamics of those movements comes from the hip-primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity. - Do not let the pelvis chase the femur instead of the spine. We refer to this as "muted hip function": the pelvis chases the femur. The hip angle remains open and is consequently powerless to extend Part One - How to squat ( valuable cues ) correct answers 1. Start with the feet about shoulder width apart and slightly toed out. 2. Keep your head up, looking slightly above parallel. 3. Do not look down at all ground is in the peripheral vision only. 4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs. 5. Keep the midsection very tight. correct answers Part Two - How to Squat ( valuable cues ) correct answers 6. Send your butt back and down. 7. Your knees track over the line of the foot. 8. Do not let the knees roll inside the foot. Keep as much pressure on the heels as possible. 9. Stay off the balls of the feet. 10. Delaytheknees'forwardtravelasmuchas possible. 11. Lift your arms out and up as you descend. 12. Keepyourtorsoelongated. 13. Send your hands as far away from your butt as possible. Part Three - How to Squat ( valuable cues ) correct answers 14. Inprofile,theeardoesnotmoveforward during the squat it travels straight down. 15. Donotletthesquatjustsink,butpullyourself down with your hip flexors. 16. Donotletthelumbarcurvesurrenderasyou settle into the bottom. 17. Stop when the fold of the hip is below the knees-break parallel with the thigh. 18. Squeezetheglutesandhamstringsandrise without any leaning forward or shifting of balance. 19. Return on the exact same path as you descended. correct answers Part Four - How to Squat ( valuable cues ) correct answers 20. Useeverybitofmusculatureyoucan thereis no part of the body uninvolved. 21. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you. 22. At the top of the stroke, stand as tall as you possibly can. correct answers Not going to parallel ( not deep enough ) correct answers Causes - weak hip extensors, laziness, quad dominance Therapy - Bottom to bottoms, bar holds, box squatting What is the main goal of Crossfit? correct answers To increase an individual's competency and abilities at all physical tasks What are the 10 fitness domains Crossfit can improve? What are their definitions? correct answers - Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen - Stamina: Ability of body processes to process, deliver, store, and utilize energy systems - Strength: Ability of a muscle joint, or multiple muscular units, to apply force - Flexibility: Ability to maximize ROM at a given joint - Power: Ability of a muscle unit, or multiple muscular units, to apply force over time - Speed: The ability to minimize the time cycle of a repeated movement - Coordination: Ability to combine several movement patterns into a distinct movement - Agility: ability to minimze transition time from one movement pattern to another - Balance: Ability to place center of gravity in relation to base of support - Accuracy: Ability to control movement in a given direction at a given intensity How is Crossfit different from typical training approaches? correct answers Crossfit utilizes high-intensity compound movements and workouts that are geared to increase overall athletic performance. More holistic than specialized isolated exercise What are the main exercises and training practices at Crossfit? correct answers Metabolic conditioning, gymnastic movements, olympic lifts, some isometric movements, and sports activities What does "Core Strength and Conditioning Program" Mean? correct answers 2 senses of the word Core: 1. The workouts and exercises of crossfit are the core backbone of any athletic endeavor 2. It's literally exercising for your core (abs) and the functional axis of the body In Crossfit's view, why is there so much disease? correct answers They believe that fitness and health are about the same thing. There are 3 types of ways your health can be: Sick, normal, or above normal. If your athletics are above normal, your amount of health will be above normal and your chance of sickness and disease will be low What is the optimal training frequency and duration in Crossfit? correct answers Anywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't necessary if your training is highintensity. More training and practice per day could be spent on specific skills for sports Is aerobic vs anaerobic exercise more important? correct answers Both are important. The main distinction is in the client's goals What is adaption's role in Crossfit? correct answers Crossfit is constantly varying the workouts to include the 10 fitness domains, meaning the athlete is constantly adapting What affect does Crossfit have on neuroendocrine response? correct answers Crossfit produces an enormous response in testosterone and growth factor hormones, simply by utilizing compound movements with large weights at high intensity. The importance of this for athletes and those looking to get in shape is incredible. What is Cross-training and does Crossfit utilize it? correct answers Cross-training is participating and practicing for multiple sports. Crossfit often combines small amounts of cross-training into their client's programs. Practicing these moves will specifically help athletes learn new skills and improve old ones. How does Crossfit use functional movement? correct answers All movements in crossfit are multi-joint and compound, which are found in natural movements more often than isometric movements. Functional movements are not only safe but elicit the highest training response. What diet does Crossfit recommend? correct answers The zone diet, which typically recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher protein is recommended for more elite athletes. What do Crossfit's Fitness models measure? correct answers They are used to systematically measure and understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person is. What is Crossfit's 1st model to measure fitness? correct answers How experienced the athlete is in the 10 General Physical skills What's Crossfit's 2nd model to measure fitness? correct answers The hopper. This model suggests that if a workout was given to you completely at random with varying reps, sets, rest periods, exercises, order of exercises, routines, periodization, etc. on different days, you would be able to complete the routine. What's Crossfit's 3rd model to measure fitness? correct answers The metabolic pathways model. This suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system. What's Crossfit's 4th model to measure fitness? correct answers Sickness-Wellness-Fitness Continuum. In this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, BF %, Bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories. What's the difference between training vs practice? correct answers - Training: Activity that improves performance through a change in the body (strength, stamina, endurance, flexibility). - Practice: Activity that improves performance through a change in the nervous system (balance, coordination, agility, accuracy). Power and speed are improved with both Whats the key to developing cardio without losing strength, speed, or power? correct answers Interval training What is the Theoretical Hierarchy of Development for an athlete? correct answers If you have a deficiency at any level along the hierarchy, all levels below will suffer What are the roles of safety, efficacy and efficiency? correct answers All 3 of these should be working with eachother, if you specialize in one or 2, it could negatively impact another. Here are what they mean: - Safety: The amount of people that end up at the finish line without any injuries - Efficacy: What will the client recieve? In Crossfit, we increase work capacity across time and modal domains - Efficiency: How quickly the client can expect to achieve their results What is the progression that crossfit athletes should take? corre