Crossfit Level 1 Trainer Test Exam Q&A (Graded A)

Crossfit Level 1 Trainer Test Exam Q&A (Graded A) Define CrossFit - CORRECT ANSWER-constantly varied functional movement executed at high intensity. Characteristics of Functional Movements: - CORRECT ANSWER-1. Natural 2. UMRP: Universal motor recruitment pattern. (found everywhere) 3. Essential: for quality of life, living independently, to do everyday things. 4. Safe 5. Compound yet irreducible (mutiple joints) 6. Core to extremity. Define and Calculate Work: - CORRECT ANSWER-The ability to perform real physical work as measured by; force x distance Define and Calculate Power: - CORRECT ANSWER-The time rate of doing work; intensity; force x distance./time Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time Intensity - CORRECT ANSWER-Power; is the independent variable most commonly associated with maximizing the rate or return . The greater/higher the intensity the better the results. Most important characteristic of functional movements - CORRECT ANSWER-Their capacity to move large loads over a long distances, quickly. Crossfit Methodology - CORRECT ANSWER-Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based" Constantly Varied: - CORRECT ANSWER-Exsposure to a program that is broad general and inclusive. Factors to vary: 1. loads 2. distance 3. time 4 equipment. Being prepared for the unknown and unknowable. What is GPP and it's definition: - CORRECT ANSWER-General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift. Ex: broad, general and inclusive and variance creates this general condition which prepares you for the unknown. Failing at the margins of your experience relating to variance in CF - CORRECT ANSWER-Constant variance prepares you at your margins of experience to prevent failure at margins of experience Specialization vs CrossFit - CORRECT ANSWER-Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all activities. Crossfit definition of fitness and health and their relationship - CORRECT ANSWERFitness is work capacity across broad time and modal domains. and health is work capacity across broad time and ns throughout your life. What are Crossfits Four -4- Models for evaluating and guiding fitness: - CORRECT ANSWER-1. The 10 General Physical Skills 2. The Hopper 3. The Metabolic Pathways 4. Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness. Define The 10 Physical Skills - CORRECT ANSWER-You are as fit as you are competent in each of these 10 Skills: 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen) 2. Stamina (process, deliver, store and utilize energy) 3. Strength (muscular unit, apply force) 4. Flexibility (maximize ROM of a joint) 5. Power(applying maximum force in minimum time) 6. Speed (minimize time cycle of a repeated movement) 7. Coordination (combine several patterns into a singular movement) 8. Agility (minimizing transition time) 9. Balance (control the body center of gravity) 10. Accuracy ( controlling movement in any direction at anytime) The Hopper - CORRECT ANSWER-Is loaded with as many skills and drills from many different sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations. Metabolic Pathways - CORRECT ANSWER-3 Metabolic ways to provide energy to the body 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen) 2. Glycolytic (quick but not fast)-- Anerobix 3. Oxidative (long time)--aerobic(arp with oxygen