This summary of the CrossFit Level 1 Training Guide is written in English. It is a brief summary of the Guide supported by figures and tables. It also includes 57 sample test questions (open). Note: it does NOT include the movements with the descriptions and common faults. In my opinion this is eas...
Answer: They are used to systematically measure and understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person is.
7.
What’s CrossFit 1st model to measure Fitness?
Answer: How experienced the athlete is in the 10 General Physical skills
8.
What’s CrossFit’s 2nd model to measure Fitness?
Answer: The hopper. This model suggests that if a workout was given to you completely at random with varying reps, sets, rest, periods, exercises, order of exercises, routines, periodization, etc. on different days, you would be able to complete the routine.
9.
What’s CrossFit’s 3rd model to measure Fitness?
Answer: The metabolic pathways model. This suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system.
10.
What’s CrossFit’s 4th model to measure Fitness?
Answer: Sickness-Wellness-Fitness Continuum. In this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, body fat%, bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories.
Content preview
Level 1 Training Guide
CrossFit
Understanding CrossFit..........................................................................................................................2
Foundations...........................................................................................................................................2
What Is Fitness? PART 1.........................................................................................................................6
What Is Fitness? PART 2.........................................................................................................................9
Technique............................................................................................................................................10
Nutirion: avoiding disease and optimizing performance.....................................................................11
Fitness luck and health........................................................................................................................11
Zone Meal Plans..................................................................................................................................12
Supplementation.................................................................................................................................13
A theoretical template for CrossFit’s programming.............................................................................13
Scaling CrossFit....................................................................................................................................15
“The girls” for grandma’s.....................................................................................................................16
Running a CrossFit class.......................................................................................................................17
Anatomy and physiology for jocks.......................................................................................................17
Responsible training............................................................................................................................19
Legal use of the “CrossFit Level 1 Trainer” credential..........................................................................19
Nine foundational movements............................................................................................................20
Test example “open” questions (57 in total).......................................................................................20
,Understanding CrossFit
The aim of CrossFit: has been to forge a broad, general, and inclusive fitness.
Prescription of CrossFit: “constantly varied, high-intensity functional movement.” This is our
prescription.
Functional movements: the ability to move large loads (force), long distances, quickly:
The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements
about safety, efficacy (=doeltreffend), and efficiency (=doelmatig), the three most important and
interdependent facets to evaluate any fitness program, can be supported only by measurable,
observable, repeatable data. We call this approach “evidence-based fitness.
- Efficacy = do we reach the result?
- Efficiency = the time we need for the result.
Functional movement examples:
Squatting --> standing from a seated position
Deadlifting --> picking any object off the ground
If you take leg extensions or leg curls... both have no equivalent in nature and are in turn non-
functional movements. The bulk of isolation movements are non-functional movements.
Foundations
CrossFit is a core strength and conditioning program. Aside from the breadth or totality of fitness
CrossFit seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine
response, developing power, cross-training with multiple training modalities, constant training and
practice with functional movements, and the development of successful diet strategies.
CrossFit is NOT a specialized fitness program but a deliberate attempt to optimize physical
competence in each of 10 fitness domains:
, If you think that strength is not important, consider that strength loss is what puts people in nursing
homes. CrossFit’s view is that fitness and health are the same thing. There is not a strength and
conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
What is a “CORE STRENGTH & CONDITIONING” program?
1. First, we are a core strength and conditioning program in the sense that the fitness we
develop is foundational to all other athletic needs. This is the same sense in which the
university courses required of a particular major are called the “core curriculum”. THIS is the
stuff that everyone needs.
2. Second we are a “core” program in the sense meaning the center of something. Much of our
work focuses on the major functional axis of the human body, the extension and flexion of
the hips, torso and trunk.
Aerobics and anaerobis: energy systems
There are 3 main energy systems that fuel all human activity.
Aerobic system ▫ The system NEEDS oxygen to function. This means that the
aerobic energy system relies on the circulatory system
(breathing in oxygen) in order to create ATP for energy use;
▫ Activities are usually >90 seconds in duration;
▫ Involve low to moderate power output or intensity.
Examples: running on the treadmill for 20 minutes, swimming a mile, and
watching TV.
Two anaerobic ▫ Energy is derived anaerobically when energy is liberated from
systems: anaerobic substrates in the ABSENCE of oxygen;
lactic-system / the ▫ These activities are of less than two minutes in duration;
phosphagen system ▫ Involve moderate to high-power output or intensity;
Examples: running a 100m sprint, squatting and doing pull-ups.
It warrants mention that in any activity ALL three energy systems are utilized though one may
dominate.
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