Crossfit level 1 certification
Definition of Crossfit - ANSconstantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement - ANSload, distance, and speed for production of high power
Define intensity - ANSpower
(intensity is the independent variable)
Crossfit methodology: - ANSsafety, 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: - ANScardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - ANSa person who is trained or skilled in exercises, sports, or games requiring
physical strength, agility, or stamina
Define Crossfit athlete - ANSa person who is skilled or trained in strength, power, balance, and
agility, flexibility, and endurance
How is energy derived? - ANSaerobically when O2 is utilized to metabolize substrates derived
from food and liberates energy
Aerobic activity: - ANSare 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: - ANSenergy 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: - ANSphosphagen and glycolytic (lactic acid)
2 Olympic lifts: - ANSclean 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: - ANSincreased in testosterone, insulin-like
growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: -
ANSmass and bone density
Power - ANStime rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - ANSheavy load weight lifting, short
rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - ANScross 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: - ANSare mechanically sound and therefor safe, and secondly they are
the movements that elicit a high neuroendocrine response
Crossfit diet: - ANSprotein 30%; carbohydrates 40%; fat 30%
Protein: - ANStotal 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: - ANSraise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - ANScardiovascular/respiratory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: - ANSactivity that improves performance through a measurable organic
change in the body
Practice refers to: - ANSactivity improves performance through changes in the nervous system:
power and speed and adaptations of both training and practice
Define accuracy - ANSthe ability to control movement in a given direction or at a given intensity
Define balance - ANSthe ability to control placement of the bodys center of gravity in relation to
its support base
Define agility - ANSthe ability to minimize transition time from one movement pattern to another
Define coordination - ANSthe ability to combine several distinct movement patterns into a
singular distinct movement
Definition of Crossfit - ANSconstantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement - ANSload, distance, and speed for production of high power
Define intensity - ANSpower
(intensity is the independent variable)
Crossfit methodology: - ANSsafety, 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: - ANScardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - ANSa person who is trained or skilled in exercises, sports, or games requiring
physical strength, agility, or stamina
Define Crossfit athlete - ANSa person who is skilled or trained in strength, power, balance, and
agility, flexibility, and endurance
How is energy derived? - ANSaerobically when O2 is utilized to metabolize substrates derived
from food and liberates energy
Aerobic activity: - ANSare 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: - ANSenergy 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: - ANSphosphagen and glycolytic (lactic acid)
2 Olympic lifts: - ANSclean 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: - ANSincreased in testosterone, insulin-like
growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: -
ANSmass and bone density
Power - ANStime rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - ANSheavy load weight lifting, short
rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - ANScross 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: - ANSare mechanically sound and therefor safe, and secondly they are
the movements that elicit a high neuroendocrine response
Crossfit diet: - ANSprotein 30%; carbohydrates 40%; fat 30%
Protein: - ANStotal 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: - ANSraise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - ANScardiovascular/respiratory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: - ANSactivity that improves performance through a measurable organic
change in the body
Practice refers to: - ANSactivity improves performance through changes in the nervous system:
power and speed and adaptations of both training and practice
Define accuracy - ANSthe ability to control movement in a given direction or at a given intensity
Define balance - ANSthe ability to control placement of the bodys center of gravity in relation to
its support base
Define agility - ANSthe ability to minimize transition time from one movement pattern to another
Define coordination - ANSthe ability to combine several distinct movement patterns into a
singular distinct movement
