Exam (elaborations)
CROSSFIT LEVEL 1 CERTIFICATION |149 QUESTIONS WITH 100% CORRECT ANSWERS
- Module
- CROSSFIT
- Institution
- Oxford University (OX)
CROSSFIT LEVEL 1 CERTIFICATION |149 QUESTIONS WITH 100% CORRECT ANSWERS
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CROSSFIT LEVEL 1 CERTIFICATION 149QUESTIONS WITH 100% CORRECT
ANSWERS
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
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
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