Crossfit L1 Review- Questions and Answers 100% Solved
When is Energy Derived aerobically Correct Ans-When oxygen is utilized to metabolize
substrates from blood from food and liberates energy
When is Energy derived anaerobically Correct Ans-When energy is liberated from
substrates in the absence of oxygen
What are the two anaerobic systems Correct Ans-Phosphagen (phospocreatine) and
glycolytic (lactic acid) systems
Neuroendocrine Adaptation Correct Ans-Change in the body that affects you either
neurologically or hormonally.
Power (Definition) Correct Ans-time rate of doing work
Importance of functional movements Correct Ans-Mechanically sound
elicit a high neuroendocrine response
Crossfit Dietary Prescription Correct Ans-Protein (Lean) - 30%
Carbs (Low glycemic) - 40%
Fat (whole food) - 30%
,Crossfit L1 Review- Questions and Answers 100% Solved
Calories based on protein needs (.7 - 1.0 g per pound of lean body mass)
How to eat Correct Ans-Meats and Veggies
Nuts and Seeds
Some Fruit
Little Starch
No Sugar
Four models for evaluating and guiding fitness Correct Ans-1. 10 General Physical Skills
2. Performance of Athletic Tasks
3. Energy Systems
4. Sickness-Wellness-Fitness Continuum
Training Correct Ans-Activity that improves performance through changes through a
measurable change in the body
Practice Correct Ans-activity that improves performance through changes in the nervous
system
Aerobic Correct Ans-* Cardio Function
* Decreases Body Fat
* Low Power
,Crossfit L1 Review- Questions and Answers 100% Solved
Power (Formula) Correct Ans-(Force*Distance)/Time
Anaerobic Correct Ans-* 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 Correct Ans-* Develops Cardio System
* No loss to Speed, Strength, Power
* Mixes work and rest
* Controls Metabolic Pathway used
Fitness Correct Ans-Increased Work Capacity across broad time and modal domains
Health Correct Ans-Work Capacity across broad time and modal domains throughout life
Hyperinsulinemia Correct Ans-* Mechanism by which excess carbohydrates causes disease
states.
* Chronic and acute elevation of insulin as a result of habitual consumption of excess
carbohydrates
, Crossfit L1 Review- Questions and Answers 100% Solved
Glycemic Index Correct Ans-Measure of a food's propensity to raise blood sugar
Goal of Crossfit Programming Correct Ans-Bridge the gap between an understanding of
Crossfit philosophy and the workouts
Define three movement modalities Correct Ans-* 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 Correct Ans-M - Run, Bike, Row, Jump Rope
G - AS, Pull-up, Push-up, Dip
W - DL, Cleans, Presses, Snatch, C&J
Define and give example of common workout formats Correct Ans-Day 1,5,9 - Single
Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on Effort,
Recovery not a limiting factor
Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal)
Why 3 on 1 off Correct Ans-Allows for High Volume of High-intensity work. Athlete can
work at or near highest intesities
When is Energy Derived aerobically Correct Ans-When oxygen is utilized to metabolize
substrates from blood from food and liberates energy
When is Energy derived anaerobically Correct Ans-When energy is liberated from
substrates in the absence of oxygen
What are the two anaerobic systems Correct Ans-Phosphagen (phospocreatine) and
glycolytic (lactic acid) systems
Neuroendocrine Adaptation Correct Ans-Change in the body that affects you either
neurologically or hormonally.
Power (Definition) Correct Ans-time rate of doing work
Importance of functional movements Correct Ans-Mechanically sound
elicit a high neuroendocrine response
Crossfit Dietary Prescription Correct Ans-Protein (Lean) - 30%
Carbs (Low glycemic) - 40%
Fat (whole food) - 30%
,Crossfit L1 Review- Questions and Answers 100% Solved
Calories based on protein needs (.7 - 1.0 g per pound of lean body mass)
How to eat Correct Ans-Meats and Veggies
Nuts and Seeds
Some Fruit
Little Starch
No Sugar
Four models for evaluating and guiding fitness Correct Ans-1. 10 General Physical Skills
2. Performance of Athletic Tasks
3. Energy Systems
4. Sickness-Wellness-Fitness Continuum
Training Correct Ans-Activity that improves performance through changes through a
measurable change in the body
Practice Correct Ans-activity that improves performance through changes in the nervous
system
Aerobic Correct Ans-* Cardio Function
* Decreases Body Fat
* Low Power
,Crossfit L1 Review- Questions and Answers 100% Solved
Power (Formula) Correct Ans-(Force*Distance)/Time
Anaerobic Correct Ans-* 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 Correct Ans-* Develops Cardio System
* No loss to Speed, Strength, Power
* Mixes work and rest
* Controls Metabolic Pathway used
Fitness Correct Ans-Increased Work Capacity across broad time and modal domains
Health Correct Ans-Work Capacity across broad time and modal domains throughout life
Hyperinsulinemia Correct Ans-* Mechanism by which excess carbohydrates causes disease
states.
* Chronic and acute elevation of insulin as a result of habitual consumption of excess
carbohydrates
, Crossfit L1 Review- Questions and Answers 100% Solved
Glycemic Index Correct Ans-Measure of a food's propensity to raise blood sugar
Goal of Crossfit Programming Correct Ans-Bridge the gap between an understanding of
Crossfit philosophy and the workouts
Define three movement modalities Correct Ans-* 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 Correct Ans-M - Run, Bike, Row, Jump Rope
G - AS, Pull-up, Push-up, Dip
W - DL, Cleans, Presses, Snatch, C&J
Define and give example of common workout formats Correct Ans-Day 1,5,9 - Single
Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on Effort,
Recovery not a limiting factor
Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal)
Why 3 on 1 off Correct Ans-Allows for High Volume of High-intensity work. Athlete can
work at or near highest intesities
