CROSSFIT LEVEL 1 EXAM 2024 WITH ACTUAL CORRECT QUESTIONS AND VERIFIED DETAILED ANSWERS, Exams of Nursing

Download CROSSFIT LEVEL 1 EXAM 2024 WITH ACTUAL CORRECT QUESTIONS AND VERIFIED DETAILED ANSWERS and more Exams Nursing in PDF only on Docsity! 1 | P a g e CROSSFIT LEVEL 1 EXAM 2024 WITH ACTUAL CORRECT QUESTIONS AND VERIFIED DETAILED ANSWERS BY EXPERTS |FREQUENTLY TESTED QUESTIONS AND SOLUTIONS |ALREADY GRADED A+|NEWEST |GUARANTEED PASS |LATEST UPDATE Power time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit 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: are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response { Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible { Core to Extremity { High-Power Producing Crossfit diet: protein 30%; carbohydrates 40%; fat 30% Protein: 2 | P a g e 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: raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: activity that improves performance through a measurable organic change in the body Practice refers to: activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy the ability to control movement in a given direction or at a given intensity Define balance the ability to control placement of the bodys center of gravity in relation to its support base Define agility the ability to minimize transition time from one movement pattern to another Define coordination the ability to combine several distinct movement patterns into a singular distinct movement Define speed the ability to minimize the time cycle of a repeated movement Define power the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint 5 | P a g e establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds Glycemic index: the measure of a foods propensity to raise blood sugar levels Push jerk points of performance: full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive OHS point of performance: active shoulders throughout movement, bar stays overhead, in the frontal plane OHS violations: lazy elbows, bar goes forward in the frontal plane Med ball clean violations: hip doesn't open all the way, no shrug, pulling too early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the ball fully Med ball clean points of performance: hips to full extension, hip is extended and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all the way up in rack position to finish Sumo deadlift high pull violations: pulling too early with arms, hips not completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect decent (hips before arms), too slow, segmenting the movement, losing control and levelness of bar, running into the knees Sumo deadlift high pull points of performance: hips open before shrug and arm bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and finish high and outside, elbows are higher than hands at all times during the movement The starting place for gymnastic competency: the well known callisthenic movements: pull-ups, push ups, dips, and rope climb Shoulder press violations: bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face Shoulder press points of performance: 6 | P a g e constant tightness in midsection with ribs locked down, overhead and active shoulder at the top of the press, overhead means that the bar is over or just behind arch in foot with shoulder angle fully open, bar travels straight up The sacroiliac joint connects what? the pelvis and the spine Push press violations: out of sequence, press begins before hip opens up, cocking (pausing in the dip), forward inclination of chest, muted hip Push press points of performance: torso drops straight down on the hip, there is no forward inclination of the chest or muting of the hip, aggressive turn around from the dip to drive Push jerk violations: movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out overhead, not standing all the way up Rhabodomylosis the breakdown of muscle cells contents that result in the release of muscle fiber contents into the bloodstream; symptoms include: severe muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys Movements OLY lifts are based on: deadlift, clean, squat, jerk Factors that can be varied in a workout: time, load, movement, objects, environment Causes of Rhabdo intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor The 3 macronutrients: protein, carbohydrates, fat GHD exercises: uses the abs and hip flexors; the Crossfit exercises that use GHD are hip extension, back extension, hip and back extension, and GHD sit up Traditional definitions of strength from Crossfits definition of strength: 7 | P a g e traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent Crossfit hydration recommendations: half your body weight in ounces Crossfit trainer license agreement signed during course registration process: Which clients need to be cleared for exercise? Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: When to refer an athlete for medical TX? Understand proper credential name and use earned from meeting the program requires: How to assess effectiveness of a program? Results of clients will prove the effectiveness; safety; efficacy; efficiency. Purpose of rest days and why to program them? recovery;. They should be programmed after three days of work or two days after five days of work. Goal of scaling and how to scale for all populations: Make the workout applicable for all athletes Understanding of movement functions and redundancy: One leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything. Scope of movements used in crossfit programing: - mono structural; run, bike, swim,row, jump rope - gymnastics; air squat, pull-up, pushup, sit-up - weightlifting; dead lifts, shoulder press, cleans Factors that can be varied, the most important factors, how to apply variance to work outs: Time/Force or Load/Distance - Most important Goal of crossfit programing: to increase fitness and GPP Define and give examples of the 3 major movement modalities: Gymnastics=body weight exercises or calisthenics to improve body control; air squat, pullup, pushup Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts, cleans, snatch Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip 10 | P a g e intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity Define and differentiate safety, efficiency, efficacy, in relation to evaluating a fitness program and how to apply to crossfit clients: safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. ?? Define crossfit: A core strengthing program made up of constantly varied high intensity functional movements The characteristics of functional movements: universal motor recruitment patterns; load, speed, distance Universal motor recruitment patterns: found in everyday life; funtional movement Characteristics of functional movement (natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing): Natural Universal Motor Recruitment Patterns Essential Safe compound yet Irreducible Core to Extremity High Power Producing Compound yet irreducible: you cannot break down into individual movement and get the same benefit Define and calculate power: ability of a muscular unit to apply max force in minimum time; force x distance =time; time rate of doing work Define and calculate work: ability to perform real physical work ForceXDistance/time = power Intensity and how it's related to power: 11 | P a g e "power" higher intensity causes results to happen faster and better;Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness Relative changes in force, distance, and time change power input: Relationship of intensity and results: insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity Define variance: Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat Define general physical preparedness: General physical preparedness (GPP) is something that all crossfit athletes possess in some sort of way. This basically means that if you are asked to run a mile or back squat heavy, you're going to be pretty decent at both, especially compared to an athlete who only runs or an athlete who only back squats. Concept of falling at the margins of your experience and how it relates to variance in crossfit: constant variance prepares you at your margins of experience to prevent failure at margins of experience; Difference between specialization and crossfit: GPP is random and broad; specialization is focusing on specific skills The Hopper: a container holding an infinite number of randomized physical tasks, from this container tasks are pulled, and you are asked to perform them to best of your ability Sickness wellness fitness continuum: 4th model of fitness; measuring, BP, body fat, bone density, triglyceride, good and bad cholesterol, flexibility, muscle mass How each model of crossfits four supporting models (general physical skills, the Hopper, metabolic pathways, sickness wellness fitness continuum) can assess fitness to determine the fittest individual and what each model illustrates in relation to Crossfits definition of fitness: Training vs practice and the adaptations developed under both: training is organic builds an increase in physical skills involving organic changes through the productive application of force. It is a cardio resp endurance, stamina, strength and flexibility. Practice builds neurological skills of technique of coordination, accuracy, agility and balance Interpret the power curve: Fittest has greatest area under the power curve and the curve is the defining measure of health 12 | P a g e Work capacity and how it's illustrated by the power curve: power=intensity Intensity is power intensity is the independent variable commonly associated with max favourable adaption to exercise ?? Goal of Crossift in relation to power curve: Crossfit being an evidence based fitness program: Demonstrate an understanding of movement functions and redundancy: one leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything Functional Movement Characteristic: Essential to independent living and quality of life and inhibits increpitude Functional Movement Characteristic: Essential to independent living and quality of life and inhibits increpitude Define the terms and strategy of intensity: Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results form working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances Define and articulate the importance of core strength and midline stabilization core zstrength refers to the use of stabilizer muscles to setup for the movements that occur with the larger muscle groups. Midline Stabilization is the capacity to maintain neutral spine (resist flexion of spine or hyperextension of the trunk/back) under load. Deviation from neutral spine sets the athlete up for potentially less function and less force generation Define and identify flexion and extension about a given joint: Flexion- decrease angle of joint Extension- increase angle of joint What is Crossfit? constantly varied, high-intensity, functional movement What is power? the time rate of doing work What is the most important characteristic of functional movement? Capacity to move large loads over long distance (high power producing) 15 | P a g e Elevated insulin levels can lead to coronary disease, cancer, and Alzheimers Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing those conditions (obesity, glucose intolerance, high blood pressure, high triglycerides), and coronary heart disease, he claims, are avoidable through dietary means. Identify the recommended diet for avoiding sickness Stay away from processed foods which increase insulin production. Zone Diet. Identify the CrossFit recommendation for optimizing performance The Zone Diet is what takes optimizes performance. Articulate the benefits of eating high quality foods and a "Paleo" diet Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods decreases your chances for diseases such as coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction Articulate the benefits of weighing and measuring foods concluded that natural variances in caloric intake and macronutrient composition without measurement are greater than the resolution required to turn good performance to great. have to measure. Articulate the primary benefit of fish oil supplementation research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues Definition of Crossfit constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement load, distance, and speed for production of high power Define intensity power (intensity is the independent variable) Crossfit methodology: 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: 16 | P a g e cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: 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: 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: phosphagen and glycolytic (lactic acid) 2 Olympic lifts: 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: increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: mass and bone density Aim of Crossfit broad, general and inclusive fitness Prescription constantly varied, high intensity, functional movement Functional movement 17 | P a g e load, distance and speed Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways Gymnastics establishes functional capacity for body control and range of motion. Weightlifting and throwing develop ability to control external objects and produce power. Sport applies fitness in competitive atmosphere with more randomized movements and skill mastery two anaerobic systems the phosphagen system and the lactic acid system two Olympic lifts the clean and jerk and the snatch olympic lifts train athletes to... effectively activate more muscle fibers more rapidly than through any other modality of training apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities condition the body to receive such forces from another moving body both safely and effectively (develop an athletes' explosive power, control of external objects, and mastery of critical motor recruitment patterns) studies have demonstrated the Olympic lifts unique capacity to... develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress extraordinary value of gymnastics as a training modality lies in... its reliance on the body's own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio Gymnastics develops what movements? pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. 20 | P a g e fitness, wellness, and pathology (sickness) improvements in which of the ten recognized general physical skills come about through training. endurance, stamina, strength, and flexibility Training definition activity that improves performance through a measurable organic change in the body improvements in which of the ten recognized general physical skills come about through practice? coordination, agility, balance, and accuracy Practice activity that improves performance through changes in the nervous system improvements in which of the ten recognized general physical skills come about through practice and training? Power and speed What are the three metabolic pathways that provide the energy for all human action phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Crossfit works to balance these glycolytic pathway moderate-powered activities, those that last 30-120 seconds (mid-distance anaerobic) Duration of recovery: 60-240s, Load:Recovery Ratio 1:2, Repetitions 10-20 phosphagen pathway the highest-powered activities, those that last less than about ten seconds (sprint anaerobic). Duration of recovery: 30-90s, Load:Recovery Ratio 1:3, Repetitions 3-5 oxidative pathway low-powered activities, those that last in excess of several minutes, 120-300 seconds (distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30. sickness to wellness to fitness See graph Cardiovascular/respiratory endurance The ability of body systems to gather, process, and deliver oxygen. Stamina The ability of body systems to process, deliver, store, and utilize energy. 21 | P a g e Strength The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility the ability to maximize the range of motion at a given joint. Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed The ability to minimize the time cycle of a repeated movement. Coordination The ability to combine several distinct movement patterns into a singular distinct movement. Agility The ability to minimize transition time from one movement pattern to another. Balance The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy The ability to control movement in a given direction or at a given intensity. The bulk of metabolic training should be... interval training What are the three waves of adaptation to endurance training? The first wave is increased maximal oxygen consumption. The second is increased lactate threshold. The third is increased efficiency. CrossFit concept we are interested in maximizing first wave adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely third wave adaptations. The starting place for gymnastic competency lies with... the well-known calisthenic movements: pull-ups, push-ups, dips, and rope climb pirouette is lifting one arm and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until you've turned 180 degrees. 22 | P a g e What movements are the Olympic lifts are based on? deadlift, clean, squat, and jerk What is the theoretical hierarchy for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. Work capacity definition the ability to perform real physical work as measured by force x distance / time (which is average power). Physical output can be measured in terms of... footpounds/min Health can now be concisely and precisely defined as... increased work capacity across broad time, modal, and age domains sustained fitness Fitness can be graphed in two-dimensions with... duration of effort on the x-axis and power on the y-axis The knee joint connects what two part of the body It connects the tibia and femur The hip joint connects what two part of the body It connects the femur and pelvis The sacroiliac joint connects what two part of the body It connects the pelvis and the spine The leg is made up of what two parts of the body? It is made up of the tibia and femur The trunk is made up of what to parts of the body? It is made up of the hip and spine "flexion" is reducing the angle of a joint and that 25 | P a g e FAULT - FORWARD INCLINATION OF THE CHEST FAULT - MUTED HIP Push Jerk points of performance Full extension of the hip before reversing hip direction from upward to downward • Landing is in a partial squat with the bar locked out directly overhead • Fast and aggressive push jerk violations FAULT - MOVEMENT PATTERN OUT OF SEQUENCE. FAULT - HIP NEVER GETS TO FULL EXTENSION. FAULT - LANDING TOO WIDE. FAULT - LAZY LANDING: NOT LOCKED OUT OVERHEAD. FAULT - NOT STANDING ALL THE WAY UP WITH THE deadlift points of performance Lumbar curve maintained • Weight on heels • Shoulders slightly in front of bar on setup • Hips and shoulders rise at same rate • Bar stays in contact with legs throughout the movement • At the top the hip is completely open and knees are straight deadlift violation FAULT - LOSS OF LUMBAR CURVE FAULT - WEIGHT ON OR SHIFTING TO TOES. FAULT - SHOULDERS BEHIND BAR ON SETUP. FAULT - HIPS RISE BEFORE THE CHEST (STIFF-LEGGED DEADLIFT). FAULT - SHOULDERS RISE WITHOUT THE HIPS. BAR TRAVELS AROUND THE KNEES INSTEAD OF STRAIGHT UP. FAULT - BAR COLLIDES WITH KNEES ON THE DESCENT. FAULT - BAR LOSES CONTACT WITH LEGS. sumo deadlift highpull points of performance Hips open before shrug and arm bend • Bar is pulled up to just below the chin • Fast and aggressive • Elbows travel and finish high and outside; elbows are higher than the hands at all times during the movement 26 | P a g e sumo deadlift highpull violations ALL FAULTS AND FIXES FROM THE DEADLIFT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT - PULLING TOO EARLY WITH THE ARMS. HIP NOT COMPLETELY OPEN BEFORE SHRUG OR ARM PULL. FAULT - NO SHRUG. FAULT - ELBOWS LOW AND INSIDE. FAULT - INCORRECT DESCENT (HIPS BEFORE ARMS). FAULT - TOO SLOW. FAULT - SEGMENTING THE MOVEMENT. FAULT - LOSING CONTROL AND LEVELNESS OF BAR. FAULT - RUNNING INTO THE KNEES medicine ball clean points of performance • Hips reach full extension • Hip is extended and shrug is initiated before arms pull • The ball is caught in a low (below parallel) and tight (not collapsed) front squat position • Fast and aggressive throughout • Athlete stands all the way up with the ball in the rack position to finish medicine ball clean violations ALL FAULTS AND FIXES FROM THE DEADLIFT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT - HIP DOES NOT OPEN ALL THE WAY. FAULT - NO SHRUG. FAULT - PULLING EARLY WITH THE ARMS. FAULT - TOSSING THE MED BALL. FAULT - CURLING THE BALL. FAULT - COLLAPSING IN THE CATCH FAULT - UNABLE TO DROP UNDER THE BALL FULLY. What are the three standards that define the CrossFit view of fitness? The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks (performing well at any and every task imaginable), while the third is based on the energy systems that drive all human action (the three metabolic pathways) What are the four models that support this definition 10 general physical skills the hopper 27 | P a g e metabolic pathways lifestyle choices (sickness-wellness-fitness continuum) What is the goal of Crossfit programming? ... What are the four metabolic conditioning movements? Run Bike Row Jump Rope Which days are single modality workouts? Days 1, 5, and 9 Which days are two modality workouts? Days 2, 6, and 10 Which days are three modality workouts? Days 3, 7, and 11 If day one is metabolic conditioning, what are days 2, 5 and 9? 2: gymnastics and weightlifting 5 and 9: single - gymnastic or weightlifting what type of M, G and W workout would you do on a single modality day is single efforts of "cardio" at long distance improving high-skill more complex gymnastics movements single/low rep heavy weightlifting basics, respectively What type of workout would you do on a two modality day? couplet of exercises performed alternately until repeated for a total of 3, 4, or most commonly 5 rounds and performed for time. We say these days are "task priority" because the task is set and the time varies The two elements themselves are designed to be moderate to high intensity and work-rest interval management is critical. What type of workout would you do on a three modality day? the structure is typically a triplet of exercises, this time repeated for 20 minutes and performed and scored by number of rotations completed in twenty minutes. We say these workouts are "time priority" because the athlete is kept 30 | P a g e weigh and measure food because it will optimize performance insulin resistance casues decreases cell membrane motility fish oil benefits dilutes excess toxic fat reduces inflimation - (heart issues) changes gene expression increases cell membrane motility - membrane is more fluid (receptors can bind better, increases movements of ions in and out of cells), increase in VO2 max fish oil danger thins out blood fish oil dosage 2 or 3 a meal unless you are concerned about bleeding out Reduces inflimation zone diet and fish oil How to introduce someone to the GHD situp by spotting to make sure that they can come down to parallel without collapsing or starting on the ab mat midline definition drawn through the integration of the pelvis and the spine core strength Lack of movement around the midline while engaged in functional movement What are the crossift exercise that use the GHD? hip extension, back extension, hip-and-back extension and GHD sit-up hip extenstion dynamic in the hips, static in the trunk hip extension for new athlete start with superman hold hip and back extension 31 | P a g e dynamic in hip and trunk back extension static in the hips and dynamic in the trunk Glycemic index definition The measure of a food's propensity to raise blood sugar levels Once you get to what percentage of body fat do you increase fat consumption? 5% How much do you increase you fat by? 4 to 5 times Definition of health Increased work capacity across broad time, modal and age domains Definition of fitness in the power curve Work capacity across broad time and modal domains Work capacity definition the ability to perform real physical work as measured by force x distance / time (which is average power). Equation for work Force x distance Equation for power Force x distance / time What does the area under the curve of the two dimensional model mean Fitness What does the area under the curve of the three dimensional model mean Health relative vs absolute intensity relative: relative to your psychological and physical tolerances absolute: average of power What are the characteristic of functional movements? natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, power 32 | P a g e natural definition They are not invented and do not need to be taught because they are in our DNA. For example, if I ask you to stand up from a seated position you do it, and we call that a squat. universal motor recruitment patterns definition ... essential definition ... safe definition Functional movements are remarkably safe-especially when compared to non-functional movements (the majority of machines you find at a standard gym). compound yet irreducible definition ... core to extremity definition Functional Movements begin with a strong core. The movement then transfers energy to the extremities and do not "isolate" muscles power definition ... Functional movement definition Allow you to move LARGE LOADS (heavy weights), LONG DISTANCES, QUICKLY. general physical preparedness being ready for anything, trains you for the unknown and unknowable what is the goal of crossfit? to improve work capacity across broad time and modal domains how many grams of protein are in a block? 7 grams how many grams of carbohydrates are in a block? 9 grams how many grams of fat are in a block? 1.5 grams, assumes 1.5 grams in each protein block, so total fat need for 1 block is 3 grams what factors can be varied in a workout?