Crossfit, Crossfit level 1 certification Exam 2023

What is Crossfit? - Answer- constantly varied, high-intensity, functional movement What is power? - Answer- the time rate of doing work What is the most important characteristic of functional movement? - Answer- Capacity to move large loads over long distance (high power producing) What are the characteristics of functional movement? - Answer- natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing. Describe intensity - Answer- Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions. What is the relationship between intensity and results? - Answer- Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. What is variance? - Answer- Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. What are the four supporting models of Crossfit's definition of fitness. - Answer- The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness Continuum. What are the 10 general physical skills? Why is this model important in defining fitness. - Answer- 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. What is The Hopper Model? Why is this model important in defining fitness? - Answer- Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. What are the Metabolic Pathways? Why is this model important in defining fitness? - Answer- They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be competent in all pathways. Describe the Phosphocreatine Pathway. - Answer- Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash. Describe the Glycolytic Pathway. - Answer- Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint. Describe the Oxidative Pathway. - Answer- Aerobic (uses oxygen); more than 120 seconds; mile run. What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness? - Answer- Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides protection against the ravages of time and disease. What's the difference between training and practice? - Answer- Training refers to improving the 10 general physical skills (I think) whereas practice refers to sport specific skills. How does the sickness-wellness-fitness continuum relate to health? - Answer- sickness, wellness, and fitness are different measures of a single quality: health. Define the power curve. - Answer- The area under which is your work capacity across broad time and modal domains (your "fitness"). What is work capacity? How is work capacity illustrated in the power curve? - Answer- One's fitness at a certain time in one's life. (I think) I think it's illustrated by time, age, and power. What is technique? - Answer- Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity. What are the three macronutrients in our diet? Give an example of each. - Answer- Protein - meat Carbohydrates - broccoli Fat - Butter What's crossfit's definition of health? - Answer- health is defined as work capacity across broad time and modal domains throughout life. sustained fitness. Describe the roles of hormones, like insulin and glucagon, for blood sugar control - Answer- Insulin regulates the sugar in our blood. Articulate the effects a highly refined and processed carbohydrate diet can have on health - Answer- It can lead to increased insulin levels. Define hyperinsulinemia - Answer- Hyperinsulinemia is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate. Articulate the dangers of chronically elevated insulin levels. - Answer- Elevated insulin levels can lead to coronary disease, cancer, and Alzheimers Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing those conditions - Answer- (obesity, glucose intolerance, high blood pressure, high triglycerides), and coronary heart disease, he claims, are avoidable through dietary means. Identify the recommended diet for avoiding sickness - Answer- Stay away from processed foods which increase insulin production. Zone Diet. Identify the CrossFit recommendation for optimizing performance - Answer- The Zone Diet is what takes optimizes performance. Articulate the benefits of eating high quality foods and a "Paleo" diet - Answer- Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods decreases your chances for diseases such as coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction Articulate the benefits of weighing and measuring foods - Answer- concluded that natural variances in caloric intake and macronutrient composition without measurement are greater than the resolution required to turn good performance to great. have to measure. Articulate the primary benefit of fish oil supplementation - Answer- research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues - Answer- Definition of Crossfit - Answer- constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - Answer- load, distance, and speed for production of high power Define intensity - Answer- power (intensity is the independent variable) Crossfit methodology: - Answer- safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: - Answer- cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete - Answer- a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete - Answer- a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? - Answer- aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: - Answer- are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Ex: running on treadmill for 20 min, swimming a mile, watching TV Anaerobic activity: - Answer- energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity Ex: 100 m sprint, squatting, pull ups Anaerobic systems: - Answer- phosphagen and glycolytic (lactic acid) 2 Olympic lifts: - Answer- clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns) Hormonal responses vital to athletic development: - Answer- increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: - Answer- mass and bone density Power - Answer- time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? - Answer- heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit - Answer- cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training Functional movement: - Answer- are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response { Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible { Core to Extremity { High-Power Producing Crossfit diet: - Answer- protein 30%; carbohydrates 40%; fat 30% Protein: - Answer- total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass High glycemic carbohydrates: - Answer- raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: - Answer- cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: - Answer- activity that improves performance through a measurable organic change in the body Practice refers to: - Answer- activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy - Answer- the ability to control movement in a given direction or at a given intensity Define balance - Answer- the ability to control placement of the bodys center of gravity in relation to its support base Define agility - Answer- the ability to minimize transition time from one movement pattern to another Define coordination - Answer- the ability to combine several distinct movement patterns into a singular distinct movement Define speed - Answer- the ability to minimize the time cycle of a repeated movement Define power - Answer- the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: - Answer- short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): - Answer- medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: - Answer- long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: - Answer- the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: - Answer- interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: - Answer- the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: - Answer- nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: - Answer- dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: - Answer- reduces the angle of a joint Extension: - Answer- increases the angle at a point Common faults of squats: - Answer- not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: - Answer- bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath The general organic physical skills influenced by training: - Answer- cardiovascular/respiratory endurance, stamina, strength, flexibility The general neurological physical skills improved through practice: - Answer- coordination, accuracy, agility, balance The general physical skills improved through training and practice: - Answer- power and speed Defining characteristic of functional movement: - Answer- universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: - Answer- squat, press, deadlift Scaling: - Answer- we scale load and intensity but not the program Insulin resistance can cause: - Answer- decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? - Answer- day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting How to reduce the possibility of getting Rhabdo: - Answer- gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout How many grams of protein are in one block? - Answer- 7 grams How many grams of fat are in a block? - Answer- 1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams How many grams of carbs are in one block? - Answer- 9 grams The knee join connects to which part of the body? - Answer- tibia and femur The hip joint connects to which part of the body? - Answer- femur and pelvis Hip extension is: - Answer- dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk Gymnastics: - Answer- establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds Glycemic index: - Answer- the measure of a foods propensity to raise blood sugar levels Push jerk points of performance: - Answer- full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive OHS point of performance: - Answer- active shoulders throughout movement, bar stays overhead, in the frontal plane OHS violations: - Answer- lazy elbows, bar goes forward in the frontal plane Med ball clean violations: - Answer- hip doesn't open all the way, no shrug, pulling too early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the ball fully Med ball clean points of performance: - Answer- hips to full extension, hip is extended and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all the way up in rack position to finish Sumo deadlift high pull violations: - Answer- pulling too early with arms, hips not completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect decent (hips before arms), too slow, segmenting the movement, losing control and levelness of bar, running into the knees Sumo deadlift high pull points of performance: - Answer- hips open before shrug and arm bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and finish high and outside, elbows are higher than hands at all times during the movement The starting place for gymnastic competency: - Answer- the well known callisthenic movements: pull-ups, push ups, dips, and rope climb Shoulder press violations: - Answer- bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face Shoulder press points of performance: - Answer- constant tightness in midsection with ribs locked down, overhead and active shoulder at the top of the press, overhead means that the bar is over or just behind arch in foot with shoulder angle fully open, bar travels straight up The sacroiliac joint connects what? - Answer- the pelvis and the spine Push press violations: - Answer- out of sequence, press begins before hip opens up, cocking (pausing in the dip), forward inclination of chest, muted hip Push press points of performance: - Answer- torso drops straight down on the hip, there is no forward inclination of the chest or muting of the hip, aggressive turn around from the dip to drive Push jerk violations: - Answer- movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out overhead, not standing all the way up Rhabodomylosis - Answer- the breakdown of muscle cells contents that result in the release of muscle fiber contents into the bloodstream; symptoms include: severe muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys Movements OLY lifts are based on: - Answer- deadlift, clean, squat, jerk Factors that can be varied in a workout: - Answer- time, load, movement, objects, environment Causes of Rhabdo - Answer- intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor The 3 macronutrients: - Answer- protein, carbohydrates, fat GHD exercises: - Answer- uses the abs and hip flexors; the Crossfit exercises that use GHD are hip extension, back extension, hip and back extension, and GHD sit up Traditional definitions of strength from Crossfits definition of strength: - Answer- traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent Crossfit hydration recommendations: - Answer- half your body weight in ounces Crossfit trainer license agreement signed during course registration process: - Answer- Which clients need to be cleared for exercise? - Answer- Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: - Answer- When to refer an athlete for medical TX? - Answer- Understand proper credential name and use earned from meeting the program requires: - Answer- How to assess effectiveness of a program? - Answer- Results of clients will prove the effectiveness; safety; efficacy; efficiency. Purpose of rest days and why to progra