Crossfit level 1 Review Exam Graded A+
Gymnastics modality
Body weight improve body control, neurological components: coordination,balance, agility,
Weight lifting modality
Olympic lifts, increase strength, power, hip/leg capacity
Metabolic conditioning
Row, bike, jump, bike
Task priority days
2 modality days, set number of rounds, tough workout days
Time priority days
3 modality days, set number of rounds, long duration
Glycemic index
A measure of foods propensity to raise blood sugar
Double fat intake
When athlete becomes too lean, performance decreases, weight loss
Fish oil
Omega 3, polyunsaturated fat
Omega 3
Anti inflammatory
Omega 6
Pro inflammatory
Examples of omega 6
Vegetable oils, nuts, eggs, meat,fish
Fundamental movement
Weds the spine to the pelvis
S1 joint and spine
Small range of movement in multiple directions, running, jumping, swatting, throwing
Muted hip function
Pelvis chases the femur
, Hip extension
Foundation of all good human movement
Power zone
Core, includes hip flexors, hip extensions, glutes, hamstrings
Abdominals primary role
Mid line stabilization, not trunk flexion
Effective coaching
Teaching, seeing, correcting, group management, presence, attitude, and demonstration
Looking atnmovement
Points of performance, common faults and corrections
Technique
Form and style, essential to maximizing power, proper technique, is the mechanism by which
potential human energy and strength are translated into real work capacity
Good vs great trainer
Finding a balance between technique and intensity
What happens with better power and technique?
Power and output will increase
Crossfit aims?
Forge a broad, general, and inclusive fitness
Crossfit prescription
Constantly varied, high intensity, functional movement (load, distance and speed = power
Methodology
Evidence based fitness, efficacy, efficiency, safety
Implementation
The sport of fitness
Adaptations
Cf increases work capacity across broad time and modal domains
10 fitness domains
Cardio/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,
balance, accuracy
Gymnastics modality
Body weight improve body control, neurological components: coordination,balance, agility,
Weight lifting modality
Olympic lifts, increase strength, power, hip/leg capacity
Metabolic conditioning
Row, bike, jump, bike
Task priority days
2 modality days, set number of rounds, tough workout days
Time priority days
3 modality days, set number of rounds, long duration
Glycemic index
A measure of foods propensity to raise blood sugar
Double fat intake
When athlete becomes too lean, performance decreases, weight loss
Fish oil
Omega 3, polyunsaturated fat
Omega 3
Anti inflammatory
Omega 6
Pro inflammatory
Examples of omega 6
Vegetable oils, nuts, eggs, meat,fish
Fundamental movement
Weds the spine to the pelvis
S1 joint and spine
Small range of movement in multiple directions, running, jumping, swatting, throwing
Muted hip function
Pelvis chases the femur
, Hip extension
Foundation of all good human movement
Power zone
Core, includes hip flexors, hip extensions, glutes, hamstrings
Abdominals primary role
Mid line stabilization, not trunk flexion
Effective coaching
Teaching, seeing, correcting, group management, presence, attitude, and demonstration
Looking atnmovement
Points of performance, common faults and corrections
Technique
Form and style, essential to maximizing power, proper technique, is the mechanism by which
potential human energy and strength are translated into real work capacity
Good vs great trainer
Finding a balance between technique and intensity
What happens with better power and technique?
Power and output will increase
Crossfit aims?
Forge a broad, general, and inclusive fitness
Crossfit prescription
Constantly varied, high intensity, functional movement (load, distance and speed = power
Methodology
Evidence based fitness, efficacy, efficiency, safety
Implementation
The sport of fitness
Adaptations
Cf increases work capacity across broad time and modal domains
10 fitness domains
Cardio/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,
balance, accuracy
