What is crossfit correct answers Constantly varied functional movements executed at high
intensity
Constantly varied correct answers General physical preparedness (GPP)
What is General Physical Preparedness correct answers Term used to describe the generalised
base qualities of an athlete
What's the aim of GPP correct answers To establish a board foundational fitness level that can
then be converted and applied throughout a wide range of tasks hoping to consistently make
gains in the 10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement correct answers Natural seen in nature, universal motor
recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity =
efficiency
What is UMRP correct answers Universal motor recruitment patterns
Name the CrossFit models correct answers 1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? correct answers 1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training correct answers
CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice correct answers
Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training
an practice correct answers Power
Speed
What's the aim of the Hopper? correct answers Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these
tasks in relation to other individuals.
Name the 3 metabolic pathways? correct answers 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway correct answers Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway correct answers Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway correct answers Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? correct answers Sickness, well, fit continuum model
Define the 4th model correct answers Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as correct answers Work capacity across a broad time and model
domains
What are the major lifts involved CF? correct answers Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients correct answers Meat, vegetables, nuts & seeds,
some fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? correct answers Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? correct answers 1) Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to
powerful, effective hip extension is a three to ve year odyssey for most athletes.
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