CROSSIFT LEVEL 1 |162 QUESTIONS AND ANSWERS 2023.

Aim of Crossfit broad, general and inclusive fitness Prescription constantly varied, high intensity, functional movement Functional movement load, distance and speed Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways Gymnastics establishes functional capacity for body control and range of motion. Weightlifting and throwing develop ability to control external objects and produce power. Sport applies fitness in competitive atmosphere with more randomized movements and skill mastery two anaerobic systems the phosphagen system and the lactic acid system two Olympic lifts the clean and jerk and the snatch olympic lifts train athletes to... effectively activate more muscle fibers more rapidly than through any other modality of training apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities condition the body to receive such forces from another moving body both safely and effectively (develop an athletes' explosive power, control of external objects, and mastery of critical motor recruitment patterns) studies have demonstrated the Olympic lifts unique capacity to... develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress extraordinary value of gymnastics as a training modality lies in... its reliance on the body's own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio Gymnastics develops what movements? pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. Gymnastics is... the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. CrossFit program embraces... short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions Among the hormonal responses vital to athletic development are... substantial increases in testosterone, insulin-like growth factor, and human growth hormone Neuroendocrine adaptation a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift Power time rate of doing work what is associated with a high neuroendocrine response? Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals Cross training exceeding the normal parameters of the regular demands of your sport or training types of cross training functional, metabolic, and modal. That is we regularly train past the normal motions, metabolic pathways, and modes or sports common to the athlete's sport or exercise regimen The four defining themes of the Crossfit program neuroendocrine response, power, cross training, functional movement Functional Movements movements that mimic motor recruitment patterns that are found in everyday life. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response. CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What is t he problem with high-glycemic carbohydrates? they give an inordinate insulin response. the three most important and interdependent facets of any fitness program safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach "evidence-based fitness". Crossfit is... The sport of fitness a core strength and conditioning program CrossFit increases... work capacity across broad time and modal domains. The ten recognized fitness domains. Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. What types of movements does Crossfit work with? with compound movements and shorter high intensity cardiovascular sessions CrossFit is a core strength and conditioning program in what two distinct senses the fitness we develop is foundational to all other athletic needs and our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. T Definition of an athlete a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance CrossFit modelholds what as strongly overlapping constructs. "fitness", "health", and "athleticism" What are measures of health fitness, wellness, and pathology (sickness) improvements in which of the ten recognized general physical skills come about through training. endurance, stamina, strength, and flexibility Training definition activity that improves performance through a measurable organic change in the body improvements in which of the ten recognized general physical skills come about through practice? coordination, agility, balance, and accuracy Practice activity that improves performance through changes in the nervous system improvements in which of the ten recognized general physical skills come about through practice and training? Power and speed What are the three metabolic pathways that provide the energy for all human action phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Crossfit works to balance these glycolytic pathway moderate-powered activities, those that last 30-120 seconds (mid-distance anaerobic) Duration of recovery: 60-240s, Load:Recovery Ratio 1:2, Repetitions 10-20 phosphagen pathway the highest-powered activities, those that last less than about ten seconds (sprint anaerobic). Duration of recovery: 30-90s, Load:Recovery Ratio 1:3, Repetitions 3-5 oxidative pathway low-powered activities, those that last in excess of several minutes, 120-300 seconds (distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30.