Crossfit L1 Review exam 100% questions and answers

Crossfit L1 Review exam 100% questions a nd answers Virtuosity - ANSWERS Doing the common uncommonly well Qualities of effective trainer - ANSWERS Teaching Seeing Correcting Group/gym management Presence and attitude Demonstration GPP - ANSWERS General Physical Preparedness 10 General Physical Skills (Fitness Domains) - ANSWERS Cardio endurance Agility Balance Accuracy Flexibility Coordination Speed Strength Stamina Power Crossfits Aim - ANSWERS Forge a broad, general, and inclusive fitness Functional movement - ANSWERS * Natural * Universal Motor Recruitment Patterns) * Essential * Safe * Compound yet irreducible * Core to Extremity * High -Power Producing Crossfit is - ANSWERS * Constantly varied, high intensity, functional movement * Increases capacity across broad time and modal domains * Core Strength and Conditioning Program *"Sport of Fitness" Functional movements most important factor - ANSWERS Capacity to Move large loads, long distance, quickly Intensity - ANSWERS Defined exactly as power Evidence based Fitness - ANSWERS Measurable, Observable, Repeatable Three most important facets of a fitness program - ANSWERS Safety, Efficacy, Efficency When is Energy Derived aerobically - ANSWERS When oxygen is utilized to metabolize substrates from blood from food and liberates energy When is Energy derived anaerobically - ANSWERS When energy is liberated from substrates in the absence of oxygen What are the two anaerobic systems - ANSWERS Phosphagen (phospocreatine) and glycolytic (lactic acid) systems Neuroendocrine Adaptation - ANSWERS Change in the body that affects you either neurologically or hormonally. Power (Definition) - ANSWERS time rate of doing work Importance of functional movements - ANSWERS Mechanically sound elicit a high neuroendocrine response Crossfit Dietary Prescription - ANSWERS Protein (Lean) - 30% Carbs (Low glycemic) - 40% Fat (whole food) - 30% Calories based on protein needs (.7 - 1.0 g per pound of lean body mass) How to eat - ANSWERS Meats and Veggies Nuts and Seeds Some Fruit Little Starch No Sugar Four models for evaluating and guiding fitness - ANSWERS 1. 10 General Physical Skills 2. Performance of Athletic Tasks 3. Energy Systems 4. Sickness -Wellness -Fitness Continuum Training - ANSWERS Activity that improves performance through changes through a measurable change in the body Practice - ANSWERS activity that improves performance through changes in the nervous system Aerobic - ANSWERS * Cardio Function * Decreases Body Fat * Low Power Power (Formula) - ANSWERS (Force*Distance)/Time Anaerobic - ANSWERS * Cardio Function * Decreases Body Fat * Improves Power, Speed, Strength, and Muscle Mass * Doesn't adversely affect aerobic capacity (can be used to develop high level of aerobic capacity) Interval Training - ANSWERS * Develops Cardio System * No loss to Speed, Strength, Power * Mixes work and rest * Controls Metabolic Pathway used Fitness - ANSWERS Increased Work Capacity across broad time and modal domains Health - ANSWERS Work Capacity across broad time and modal domains throughout life Hyperinsulinemia - ANSWERS * Mechanism by which excess carbohydrates causes disease states. * Chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrates Glycemic Index - ANSWERS Measure of a food's propensity to raise blood sugar Goal of Crossfit Programming - ANSWERS Bridge the gap between an understanding of Crossfit philosophy and the workouts Define three movement modalities - ANSWERS * Metabolic Conditioning - Improve Cardiorespiratory capacity and stamina * Gymnastics - Improve Body control by improving neurological components * Weightlifting - Increase Strength, Power, Hip/Leg capacity Examples of the three movement modalities - ANSWERS M - Run, Bike, Row, Jump Rope G - AS, Pull -up, Push -up, Dip W - DL, Cleans, Presses, Snatch, C&J