Crossfit Level 1 Exam VERIFIED 100% SOLUTIONS

Crossfit Level 1 Exam VERIFIED 100% SOLUTIONS What is the main goal of Crossfit? - ANSWER 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? - ANSWER - 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? - ANSWER 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? - ANSWER Metabolic conditioning, gymnastic movements, olympic lifts, some isometric movements, and sports activities What does "Core Strength and Conditioning Program" Mean? - ANSWER 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? - ANSWER 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? - ANSWER Anywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't necessary if your training is high-intensity. More training and practice per day could be spent on specific skills for sports Is aerobic vs anaerobic exercise more important? - ANSWER Both are important. The main distinction is in the client's goals What is adaption's role in Crossfit? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER How experienced the athlete is in the 10 General Physical skills What's Crossfit's 2nd model to measure fitness? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER - 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 impr