CROSSFIT LEVEL 1 – 130| 133 QUESTIONS AND ANSWERS.

Define CrossFit Constantly varied high intensity functional movement Define Variance Preparation for random physical challenges unknown and knowable Define General Physical Preparedness (GPP) and identify the relationship of variance to GPP GPP is broad, general and inclusive and variance creates this general condition Explain the concept of falling at the margins of our experience and how it relates to GPP and variance Constant variance prepares you at your margins of experience to prevent failure at margins of experience Define the difference between specialization and GPP (CrossFit) CrossFit is random and broad, specialization is focusing on specific skills Articulate the relationship between intensity and results related to fitness goals Intensity brings results Describe how power is related to intensity Power is Intensity Define and calculate power Time rate of doing work or force x distance Define and calculate work Ability to perform real physical work as measured by force x distance Define Safe Mechanically sound and safe post 1 max rep Define compound yet irreducible You cannot breakdown into individual movements and get the same benefit Define core to extremity mid line stabilization Define high power producing Load, Distance, Speed Identify the definitive characteristics of functional movements Move large loads, over long distances, quickly Define intensity The independent variable commonly associated with max favorable adaption to exercise What are the 7 defining characteristics of Functional Movement Natural, Universal motor recruitment patters, essential, safe, compound yet irreducible, core to extremity, high power producing Define Natural Involve multiple joint movements Define Universal Motor Recruitment Patters Found in everyday life Define Essential To independent living and quality of life and inhibits increpitude Define Virtuosity Doing the common uncommonly well Articulate CrossFits definition of fitness Increased work capacity over broad time and modal domains What are the 4 supporting models 10 General Physical Skills, The hopper, Metabolic pathways, Sickness-Wellness-Fitness Continuum Identify the 10 General Physical Skills Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, Balance Define Sickness-Wellness-Fitness Continuum Balance of wellness and fitness a hedge against sickness. You need to go down past wellness before you get sick Define Metabolic Pathways Fittest is balanced across the 3 pathways. Phosphogen - high 5-10 secs, Glycolytic - med 60-120 secs, Oxidative - low 120 + secs Define The Hopper Statistical and is a measure of an athlete performing relatively well at any physical task thrown his way Define Cardio-vascular and cardio respiratory endurance Gather, process and deliver oxygen Define Stamina Process, deliver, store and utilise energy Define Strength Ability to apply force Define Flexibility Ability to max ROM at any given joint Define Power Ability to apply max force in min time Define Speed Ability to min time cycle of repeated movement Define Coordination Ability to combine several movements into a singular distinct movement Define Balance Ability to control centre of gravity Define Agility Ability to min transition time from one pattern to another Define Accuracy Ability to control movement in a given direction at a given intensity Articulate Phosphogen Duration of work in sec 10-30 Duration of recovery in sec 30-90 Load/Recovery Ratio 1:3 Repetitions 25-30 Articulate Glycolytic (Lactate) Duration of work sec 30-120 Duration of recovery in sec 60-240 Load/Recovery Ratio 1:2 Repetitions 10-20 Articulate Oxidative (Aerobic) Duration of work sec 120-300 Duration of recovery in sec 120-300 Load/Recovery Ratio 1:1 Repetitions 3-5 Define Aerobic training and pathways Aerobic means energy derived when oxygen is utilised to metabolize substrates from food and liberates energy. Greater than 90 sec in duration and involve low to moderate power or intensity - distance running Define Anaerobic training and pathways Anaerobic means energy is liberated from substrates in absence of oxygen. Activities less than 2 mins involve moderate to high power and intensity = 100m sprint Describe the Sickness-Wellness-Fitness Continuum Sickness, wellness and fitness are different measures of the quality health What is Fitness in the Sickness-Wellness-Fitness Continuum Fitness is super wellness Articulate how the Sickness-Wellness-Fitness Continuum model relates health to fitness Health is sustained fitness and wellness is not being sick Identify and interpret the power curve Fittest has greatest area under the power curve and the curve is the defining measure of health Describe the CrossFit Method Diet/metabolic conditioning/gymnastics/weightlifting and throwing/sports Which of the 10 General Physical skills are improved through training and practice Power Speed Which of the 10 General Physical Skills are organic and influenced by training Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility Which of the 10 General Physical Skills are neurological and improved through practice Coordination Accuracy Agility Balance Differentiate training from practice and the adaptations developed under both Training is organic builds an increase in physical skills involving organic changes through the productive application of force. It is cardio resp endurance, stamina, strength and flexibility. Practice builds the neurological skills of technique of coordination, accuracy, agility and balance. Identify the difference between absolute and relative intensity Absolute intensity is a number or result. Relative differs by degree not kind and is different for each individual and is based on the mental and physical ability of the athlete