Crossfit Level1 exam review Latest Update

Define the 4 supporting models of CrossFit's definition of: General physical skills - ANSWER General physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, & accuracy Define the 4 supporting models of CrossFit's definition of: The hopper - ANSWER The hopper is performing well at any & all imaginable task Define the 4 supporting models of CrossFit's definition of: Metabolic pathways - ANSWER Metabolic pathways are pathways that provide energy for all human action Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum - ANSWER Sickness-Wellness-Fitness Continuum is every measurable value of health Identify how each model could be used to assess fitness & to determine the fittest individual: General physical skills - ANSWER you are as fit as you are competent in each of the 10 general physical skills Identify how each model could be used to assess fitness & to determine the fittest individual: The hopper - ANSWER by your capacity to perform well at fitness tasks compared to other people Identify how each model could be used to assess fitness & to determine the fittest individual: Metabolic pathways - ANSWER requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway Identify how each model could be used to assess fitness & to determine the fittest individual: Sickness-Wellness-Fitness Continuum - ANSWER Fitness is super-wellness Identify & define the 10 general physics skills - ANSWER 1. cardiovascular & respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy Identify & define the 10 general physics skills: 1. cardiovascular & respiratory endurance - ANSWER 1. cardiovascular & respiratory endurance - the ability of body systems to gather, process, & deliver oxygen Identify & define the 10 general physics skills: 2. stamina - ANSWER 2. stamina - ability of body systems to process, deliver, store & utilize energy Identify & define the 10 general physics skills: 3. strength - ANSWER 3. strength - the ability of a muscular unit or combo of muscular units to apply force Identify & define the 10 general physics skills: 4. flexibility - ANSWER 4. flexibility - the ability to maximize the range of motion at a given joint Identify & define the 10 general physics skills: 5. power - ANSWER 5. power - the ability of a muscular unit or combo of muscular units to apply maximum force in minimum time Identify & define the 10 general physics skills: 6. speed - ANSWER 6. speed - the ability to minimize the time cycle of a repeated movement Identify & define the 10 general physics skills: 7. coordination - ANSWER 7. coordination - the ability to combine several distinct movement patterns into a singular distinct movement Identify & define the 10 general physics skills: 8. agility - ANSWER 8. agility - the ability to minimize transition time from one movement pattern to another Identify & define the 10 general physics skills: 9. balance - ANSWER 9. balance - the ability to control the placement of the body center of gravity in relation to its support base :Identify & define the 10 general physics skills: 10. accuracy - ANSWER 10. accuracy - the ability to control movement in a given direction or at a given intensity Differentiate training from practice and explain the adaptations developed beer both - ANSWER training refers to an activity that improves performance thru a measurable organic change in the body; practice refers to an activity that improves performance thru changes in the nervous system - power & speed are adaptions of both Identify & articulate the time domains of the three metabolic pathways - ANSWER 1. phosphagen - short, 10 seconds or less 2. glycolytic- medium, 120 seconds or less 3. oxidative - long, more than 120 seconds Define& differentiate aerobic and anaerobic training & pathways - ANSWER Define aerobic and anaerobic. - ANSWER -Aerobic: Requires O2; oxidative (low powered activities) & phosphagen (highest-powered acitivities) metabolic pathways -Anaerobic: Doesn't require O2; glycolysis metabolic pathway (moderate powered activities) Describe the Sickness-Wellness-Fitness Continuum - ANSWER Sickness, wellness, and fitness are different measures of the quality of health -every measurable value of health can be placed on a continuum from sickness to wellness to fitness Based on measurements of: Blood Pressure Body Fat Bone Density Triglycerides Good and Bad Cholesterol Flexibility Muscle Mass Articulate how the Sickness-Wellness-Fitness Continuum model relates health to fitness - ANSWER done right, fitness provides a great margin of protection against the ravages of time & disease Identify and interpret the power curve - ANSWER we represent fitness as the area under the curve on a graph with power on the Y-axis and duration of effort on the X-axis. By adding a third dimension, age, on the Z-axis and extending the fitness across, it produces a three-dimensional solid (Figure 2). That is health. And with this measure, I have the same relationship to things that seemingly matter: high-density lipoproteins (HDL), triglycerides, heart rate, anything that the doctor would tell you is important Define work capacity and how it is illustrated by the power curve - ANSWER your capacity to perform well at these tasks in relation to other individuals. Work capacity is illustrated by the power curve as the duration of effort on the X-axis By tracking the difference in time between workout attempts, we are looking at changes in power. We did not have to study this much longer to come to this understanding that your collection of workout data points represented your work capacity across broad time and modal domains. This is your fitness. Explain the goal of CrossFit in relation to the power curve - ANSWER It is imperative for making meaningful assertions about training that fitness and health are measurable. The area (or volume) under the curve gives me a scientifically accurate, precise and valid measure of an athlete's fitness (or health). Explain how CrossFit's definitions of fitness & health differ from conventional definitions - ANSWER I could make a list of hundreds of these metrics, and no one has ever produced a great athlete by advancing them one at a time. It does not happen. I can move them best by doing constantly varied, high-intensity functional movements; doing things that look like Fran, Diane, Helen; turning fitness into sport by working with fixed workloads and trying to minimize the time by making every workout a competitive effort among the cohort. And when I do that, what we find is that these metrics do spectacular things. I want you to understand how these definitions of fitness and health are different than those found in exercise-science literature. 1. understand that our definitions of these quantities are measurable. 2. its almost never about exercise 3. It is imperative for making meaningful assertions about training that fitness and health are measurable. Explain the concepts of measurable, observable, & repeatable - ANSWER you can measure it, you can observe it, & you can repeat it How do the concepts of measurable, observable & repeatable lend themselves to CrossFit being an evidence-based fitness program? - ANSWER We believe that meaningful statements about safety, efficacy, and efficiency, 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." CrossFit's methodology depends on full disclosure of methods, results, and criticisms, and we have employed the internet to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collab- orative online community. CrossFit is empirically driven, clinically tested, and community developed. Technique: Define technique - ANSWER Technique is the method to success for completion of a movement Articulate how technique affects work accomplished & energy expended - ANSWER Technique affects work accomplished & energy expended - the guy who knows the technique is going to be able to do the most amount of work Explain the relationship of coordination, accuracy, agility, & balance to practice & technique - ANSWER Technique is everything. It is at the heart of our quantification. You will not express power in significant measure without technique. You might expend a lot of energy, but you will not see the productive application of force. You will not be able to complete functional tasks efficiently or effectively. You will not be safe in trying. Explain the relationship of technique to optimizing results - ANSWER Technique is what maximizes the work completed for the energy completed for the energy expended Explain the relative demand on the neurological system as load increases - ANSWER Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptive responses to exercises capable of producing a significant neuroen- docrine response. Differentiate traditional definitions of strength from CrossFit's definition of strength - ANSWER CrossFits definition of Strength—The ability of a muscular unit, or combination of muscular units, to apply force. You can have the argument as to who is stronger. For example, you can use an elec- tromyogram and see with what force the biceps shortens. If you are defining strength as contractile potential, you may end up with the guy with enormous contractile potential— but not knowing the technique of the clean, the jerk, the deadlift, he cannot do as much work. We, however, do not take contractile potential as the gold standard for strength. Strength is the productive application of force. If you cannot complete work, if you cannot express strength as power, if strength cannot be expressed as productive result, it does not count. Having enormous biceps and quadriceps is useless if you cannot run, jump, lift, throw, press. Define productive application of force - ANSWER Strength is the productive application of force. Define threshold training - ANSWER In CrossFit, if your technique is perfect, your intensity is always low. Here is the part that is hard to understand: You will not maximize the intensity or the speed without mistakes. But it is not the mistakes that make you faster. But you will not get there without errors. The errors are an unavoidable consequence of development. This iterative process of letting this scope of errors broaden then reducing them without reducing the speed is called "threshold training." Define threshold speed - ANSWER I do not know of a domain where speed matters and technique is not at the heart of it. In every athletic endeavor where we can quantify the output, there is incredible technique at the highest levels of performance. Explain how to use threshold training as a tool for practicing & improving technique while maximizing speed - ANSWER In a CrossFit workout, if you are moving well, I will tell you to pick up the speed. Suppose at the higher speed the movement still looks good: I will encourage you to go faster. And if it still looks good I will encourage you to go even faster. Now the movement starts falling apart. I do not want you to slow down yet. First, at that speed I want you to fix your technique. What you need to do is continuously and constantly advance the margins at which form falters. Articulate why the use of threshold training as a tool for practicing & improving technique while maximizing speed is inextricably bound to optimizing results - ANSWER I do not know of a domain where speed matters and technique is not at the heart of it. In every athletic endeavor where we can quantify the output, there is incredible technique at the highest levels of performance. What you need to do is continuously and constantly advance the margins at which form falters. How to apply threshold training within a workout - ANSWER In a CrossFit workout, if you are moving well, I will tell you to pick up the speed. Suppose at the higher speed the movement still looks good: I will encourage you to go faster. And if it still looks good I will encourage you to go even faster. Now the movement starts falling apart. I do not want you to slow down yet. First, at that speed I want you to fix your technique. What you need to do is continuously and constantly advance the margins at which form falters. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client - ANSWER Mechanics: Following the mechanics-consistency-intensity charter best prepares the athlete for long-term success, but it is also a way to mitigate the potential of developing rhabdo- myolysis (and other injuries). Slow and gradual increases in intensity and volume allow the body to acclimate to high-intensity and higher-volume exercise. When I talk about angular velocity, momentum, leverage, origin or insertion of muscles, torque, force, power, relative angles, we are taking about mechanics. When I speak to the physics of movement, and especially the statics and less so the dynamics, I am looking at the mechanics. At the appearance of unsafe form, the athlete or coach should end the workout or reduce the load to that which allows proper mechanics. In the duration of a warm-up there are uncountable opportunities to weed out bad mechanics. An effective trainer demonstrates the ability to see movement and determine whether the mechanics are sound or unsound. Any cue that results in improved movement mechanics is successful and therefore a "good" cue. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client - ANSWER Consistency: New athletes are most successful when adhering to the charter of mechanics, consistency and then intensity. Following the mechanics-consistency-intensity charter best prepares the athlete for long-term success, but it is also a way to mitigate the potential of developing rhabdo- myolysis (and other injuries). Slow and gradual increases in intensity and volume allow the body to acclimate to high-intensity and higher-volume exercise. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client - ANSWER Intensity: Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Following the mechanics-consistency-intensity charter best prepares the athlete for long-term success, but it is also a way to mitigate the potential of developing rhabdo- myolysis (and other injuries). Slow and gradual increases in intensity and volume allow the body to acclimate to high-intensity and higher-volume exercise. Know how to apply mechanics, consistency and intensity to a client - ANSWER CrossFit's charter for creating the most optimal balance of safety, efficacy, and efficiency is: mechanics, consistency, then—and only then—intensity. The initial exposure to CrossFit is when movement mechanics should be prioritized over intensity. And for some, just practicing the movements will be intense. It is imperative that the movements can be performed correctly and consistently before load and speed are added. While intensity is an important part of the CrossFit program, it is added after movement proficiency is established. Ignoring this order increases the risk for injury and potentially blunts long-term progress, especially if poor mechanics are combined with load. Define & differentiate safety, efficiency, & efficacy in relation to evaluating a fitness program - ANSWER Safety is: Safety is how many people end up at the finish line. Suppose I have a fitness program. I start with 10 individuals: Two of them become the fittest human beings on Earth and the other eight die. While I would rather be one of the two fittest than the eight dead, and I do not know if I want to play, I am not going to attach a normative value to it. The real tragedy comes in not knowing the safety numbers. I can greatly increase the safety of a program by turning the efficacy and efficiency down to zero. Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Define & differentiate safety, efficiency, & efficacy in relation to evaluating a fitness program - ANSWER Efficiency is: Efficiency is the time rate of the adaptation of CrossFit. Maybe the fitness program advertises that it can deliver 50 pull-ups. There is a big difference whether it takes six months versus nine years to achieve that. Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Define & differentiate safety, efficiency, & efficacy in relation to evaluating a fitness program - ANSWER Efficacy is: The efficacy of a program means, "What is the return?" Maybe a fitness program advertises that it will make you a better soccer player. There needs to be evidence of this supported by measurable, observable, repeatable data. For CrossFit, we want to increase your work capacity across broad time and modal domains. This is the efficacy of this program. What are the tangible results? What is the adaptation that the program induces? Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - ANSWER Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Optimize safety: I can greatly increase the safety of a program by turning the efficacy and efficiency down to zero. He or she who knows how to do these movements when confronted with them will get a better result in terms of safety. Two individuals attempt to lift a heavy object; one knows how to pop a hip and get under it (clean), and the other guy starts to pull with a rounded back. I can tell you what is likely to happen to he or she who does not know how to lift. If you want to stay safe, you better have good technique, good form. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - ANSWER Optimize efficiency: You want an effective program, you are going to have to move with quality, you want to get the result quickly—technique is going to be pivotal to your success. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - ANSWER Optimize efficacy: Efficacy, for any given contractile potential, for any given limit to your total metabolic capacity, he or she who knows the technique will be able to get more work done and will develop faster. Nutrition: Articulate the importance of diet for fitness & health - ANSWER In any cohort, one pulls away (excels) when he or she is weighing and measuring food in this 40-30-30 milieu of macronutrient intake. CrossFit, Inc. holds a uniquely elegant solution to the greatest problem facing the world today. It is not global warming or climate change. It is not the worst two choices imaginable for president. It is chronic disease. The CrossFit stimulus—which is constantly varied, high-intensity functional movement