CROSSFIT LEVEL 1 SET A |103 QUESTIONS AND ANSWERS.

Define CrossFit? Constantly varied, high-intensity, functional movement Characteristics of Functional Movements Natural Universal Recruitment patterns Essential Safe Compound yet irreducible Core to extremity High power producing What is the most important characteristic of functional movements? Capacity to move large loads over long distances, and to do so quickly. (Load, distance, and speed) What is Neuroendocrine Adaptation? a change in the body that affects you either neurologically or hormonally. (rate coding/firing rate, etc. and release of Test/HGH/IGF-1) Define Work? using a force to move an object a distance. Application of Force Equation for Work w = f x d; work = force x distance Define Power? The time rate of doing work. Equation of Power Power= work/time or Power = (Force x Distance)/Time Define Intensity? Intensity is defined exactly as power. (Intensity and Power are proportionately related) What is the relationship between intensity and results? Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. (Intensity brings results) Define Variance? Variance = unknown and unknowable. The CrossFit model offers a wide variance of mode, exercise, metabolic pathways, rest, intensity, sets, and reps. Define GPP A broad foundation of fitness that can be converted and applied throughout a wide range of task (10 physical skills of fitness Articulate the difference between specialization and CrossFit Specialization is getting good at one thing. CrossFit is the opposite of specialization it is being well rounded. Falling at the margins of your experience and variance in CrossFit If you only are good at what you experience (if you do a lot of strength work you will be good at strength). Variance in CrossFit will expand your "experience" to make you well rounded (Strength, power, endurance, etc.) CrossFit's Definition of Fitness Work capacity across broad time and modal domains (ability to perform various physical tasks at different durations and intensities.) Crossfit's Definition of Health (pg 38 graph)The ability to sustain fitness. (Holding your work capacity for as long as you can...age wise) It is the 3D graph of Power on Y axis, duration of X axis, and age on Z axis Explain the relationship between fitness and health. Health and fitness are interrelated. In order to be healthy you need to be fit. Being too physically fit will make you unhealthy and being not fit enough will make you unhealthy as well. It is a parabola relationship. What are the four supporting models of CrossFit's definition of fitness. The 10 General Physical Skills; The Hopper; Metabolic Pathways; Sickness-Wellness-Fitness Continuum What are the 10 General Physical Skills? Why is this model important in defining fitness? Stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory, endurance, and accuracy. You are as fit as you are competent in each of these skills. Cardiovascular respiratory endurance ability of body systems to gather, process, and deliver oxygen. Stamina ability of body systems to process, deliver, store, and utilize energy Strength ability of a muscular unit, or combination of muscular units, to apply force Flexibility ability to maximize the (passive) range of motion at a given joint Power ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time Speed ability to minimize the time cycle of a repeated movement Coordination ability to combine several distinct movement patterns into a singular distinct movement Agility ability to minimize transition time from one movement pattern to another Balance ability to control the placement of the body's center of gravity in relation to its base of support Accuracy ability to control movement in a given direction or at a given intensity. Define Training Refers to activity that improves performance through a measurable organic change in the body. (endurance, stamina, strength, flexibility, power and speed) Define Practice Refers to activity that improves performance through changes in the nervous system. (coordination, agility, balance, accuracy, power and speed) What is the Hopper Model? Why is this model important in defining fitness? The idea behind the hopper model is keeping stimuli broad and constantly varied. Fitness can be measured by your capacity to perform well at any and all tasks in relation to other individuals. What are the metabolic pathways? Whis is this model important in defining fitness? Energy providing pathways. Fitness includes competency in all 3 pathways. Phosphagen (Phospho-creatine) alactic (absence of oxygen), Short-Maximum Intensity.(~100%) ~10 seconds Glycolytic Pathway Lactate (absence of oxygen), medium, Medium/High Intensity (~70%) ~120 seconds Oxidative Aerobic (uses oxygen), Long, low intensity (~40%), >120 seconds Describe the Sickness-Wellness-Fitness Continuum. Why is this model important in defining fitness? The SWF continuum measures a person's health. This states that on either sides of the spectrum (fitness, sickness) get you further from wellness. Ex: an elite endurance runner might be fit but most are very unhealthy. How do the 10 general physical skills relate to health and fitness. Evaluates efforts against a full range of general physical skills. How does the hopper relate to health and fitness? Focuses on the breadth and depth of performance (anything and everything) How does the metaboilc pathways relate to fitness? Measures time, power, and consequently energy systems How does SWF continuum relate to health and fitness? measures the heathl markers (blood pressure, body fat, Bone density HDL, Muscle mass, etc) Fitness is a hedge against sickness, with wellness as an intermediate value. Aerobic Training/Pathways Aerobic uses Oxygen to create energy. lower efforts lasting several minutes or longer. (krebs cycle). Increases aerobic capactiy, but is detrimental to power, strength, speed, etc. Can reduce body fat. Anaerobic training/pathway Creates energy in the absence of oxygen. high power and lasts less than several minutes. increases power, strength, speed, muscle mass, and even aerobic capacity. Can decrease fat mass. Interval training How does CrossFit's definition of fitness and health differ from conventional definitions? CrossFit's quantities are measurable (conventional is not). Secondly, it is almost never about exercise. What is the Power Curve? Mathematically graphing work capacity across broad time and modal domains (your Fitness). (ex - perform work at :30,:120,:600, 1 hour, and graph the power output) Work Capacity and how is it illustrated by the power curve. (pg 37 graph)one's ability/level of power production over time. ones ability to do work. Work Capacity will decrease as time goes on. (think of it as power production over time. the longer time the less power we are able to generate.) What is the goal of CrossFit in relation to the power curve? CrossFit's goal is to increase work capacity across broad time and modal domains (increase fitness), which means increase the power curve. Concepts of measurable, observable, and repeatable and how they lend themselves to CrossFit being an evidence-based fitness program. CrossFit defined Fitness (and health) in terms of measurable, observable, and repeatable. They are the first to do so. We can plot this work capacity (power curve) and accurately, precisly and validly measure an individual's fitness and health.