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

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CROSSFIT LEVEL 1 EXAM 2024

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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:

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

Oxidative: long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: reduces the angle of a joint Extension: increases the angle at a point Common faults of squats: not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath The general organic physical skills influenced by training: cardiovascular/respiratory endurance, stamina, strength, flexibility The general neurological physical skills improved through practice: coordination, accuracy, agility, balance The general physical skills improved through training and practice: power and speed

Defining characteristic of functional movement: universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: squat, press, deadlift Scaling: we scale load and intensity but not the program Insulin resistance can cause: decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting How to reduce the possibility of getting Rhabdo: gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout How many grams of protein are in one block? 7 grams How many grams of fat are in a block? 1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams How many grams of carbs are in one block? 9 grams The knee join connects to which part of the body? tibia and femur The hip joint connects to which part of the body? femur and pelvis Hip extension is: dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk Gymnastics:

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:

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:

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

Define and give examples of common workout formats: 3 days on 1 day off 5 days on 2 days off Day 1 - One modality Day 2 - Two rounds for time Day 3 - Three AMRAP How to increase power in workouts? Identify the scope of the movements used in crossfit programing Ex: functional movement gymnastics weightlifting monostructural Benefits of the GHD foundational exercises: Hamstring raises on the glute-ham developer (GHD) build powerful hamstrings that might improve sprinting speed and jumping ability. And they provide a great way to focus on the posterior chain without loading the back as in good mornings and deadlifts. How movements of the GHD are similar or dissimilarar to the 9 foundational movements: Hip extension - dynamic hip, static trunk Back extension - static hip, dynamic trunk Hip/Back extension - dynamic hip & trunk GHD Sit-up - dynamic hips, static trunk Identify what musculature and how it is used for the foundational GHD exercises? abs and hip flexors Progression for introducing an athlete to GHD: Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed GHD: The foundational GHD exercises used in crossfit and how to perform them: Primary muscles of the core: abs erectors hip flexors Primary role of abdominals:

Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension. Define core strength and midlife stabilization: Lack of movement around that line (pelvis to spine) while engaged in functional movement is core strength =midline stabilization. Midline critical to engage when doing overhead or core to extremity functional movements. Midline is what keeps it all together Benefits of weighing and measuring food: Benefits of eating Paleo: The Zone diet (block prescription, amount of macronutrients in a block, how to create a meal, caloric breakdown of macronutrients, when to change the RX) Crossfit diet for optimizing performance and recommended diet for avoiding sickness: Hyperinsulinemia and dangers of chronically elevated insulin levels: The effects a highly refined, processed carb diet can have on health: plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers, and diabetes. Importance of diet in fitness and health: Relationship between macronutrients and hormones: Every time you eat, the macronutrients protein and carbohydrate generate complex hormonal responses in your body. These responses ultimately determine how much body fat you will store. Knowing how to control these responses is the real power of nutrition and the gateway to the zone. Roles of hormones (insulin and glucagon) for blood sugar control: Blood sugar regulation is the process by which the levels of blood sugar, primarily glucose, are maintained by the body. Glucose regulation in the body is a process of keeping the body in homeostasis. Insulin and glucagon are the main hormones involved. Relative demand on the neurological system as load increases: as load increases, so does the demand on the neurological system. This is one of the limiting factors of the maximum productive application of force (think technique); the other is biological demand. Threshold training and threshold speed and how to use threshold training as a tool for practicing and improving technique while maximizing speed: to increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics How to apply threshold training within a workout and why this is extricably bound to optimizing results: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the

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:

"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

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)

What are the characteristics of functional movement? natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing. Describe intensity Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions. What is the relationship between intensity and results? Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. What is variance? Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. What are the four supporting models of Crossfit's definition of fitness. The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness Continuum. What are the 10 general physical skills? Why is this model important in defining fitness. stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory endurance, and accuracy. You are as fit as you are competent in each of these skills. What is The Hopper Model? Why is this model important in defining fitness? Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. What are the Metabolic Pathways? Why is this model important in defining fitness? They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be competent in all pathways. Describe the Phosphocreatine Pathway. Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash. Describe the Glycolytic Pathway. Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint. Describe the Oxidative Pathway. Aerobic (uses oxygen); more than 120 seconds; mile run. What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness?

Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides protection against the ravages of time and disease. What's the difference between training and practice? Training refers to improving the 10 general physical skills (I think) whereas practice refers to sport specific skills. How does the sickness-wellness-fitness continuum relate to health? sickness, wellness, and fitness are different measures of a single quality: health. Define the power curve. The area under which is your work capacity across broad time and modal domains (your "fitness"). What is work capacity? How is work capacity illustrated in the power curve? One's fitness at a certain time in one's life. (I think) I think it's illustrated by time, age, and power. What is technique? Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity. What are the three macronutrients in our diet? Give an example of each. Protein - meat Carbohydrates - broccoli Fat - Butter What's crossfit's definition of health? health is defined as work capacity across broad time and modal domains throughout life. sustained fitness. Describe the roles of hormones, like insulin and glucagon, for blood sugar control Insulin regulates the sugar in our blood.

Articulate the effects a highly refined and processed carbohydrate diet can have on health It can lead to increased insulin levels. Define hyperinsulinemia Hyperinsulinemia is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate. Articulate the dangers of chronically elevated insulin levels.

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:

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

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.

Gymnastics is... the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. CrossFit program embraces... short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions Among the hormonal responses vital to athletic development are... substantial increases in testosterone, insulin-like growth factor, and human growth hormone Neuroendocrine adaptation a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift Power time rate of doing work what is associated with a high neuroendocrine response? Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals Cross training exceeding the normal parameters of the regular demands of your sport or training types of cross training functional, metabolic, and modal. That is we regularly train past the normal motions, metabolic pathways, and modes or sports common to the athlete's sport or exercise regimen The four defining themes of the Crossfit program neuroendocrine response, power, cross training, functional movement Functional Movements movements that mimic motor recruitment patterns that are found in everyday life. The bulk of isolation movements are non-functional movements. By contrast the compound or multi- joint movements are functional. mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.

CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What is t he problem with high-glycemic carbohydrates? they give an inordinate insulin response. the three most important and interdependent facets of any fitness program safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach "evidence-based fitness". Crossfit is... The sport of fitness a core strength and conditioning program CrossFit increases... work capacity across broad time and modal domains. The ten recognized fitness domains. Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. What types of movements does Crossfit work with? with compound movements and shorter high intensity cardiovascular sessions CrossFit is a core strength and conditioning program in what two distinct senses the fitness we develop is foundational to all other athletic needs and our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. T Definition of an athlete a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance CrossFit modelholds what as strongly overlapping constructs. "fitness", "health", and "athleticism" What are measures of health

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- 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- 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.

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.

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

"extension" is increasing the angle of a joint. three tidbits of biomechanics Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc...

• The dynamics of those movements comes from the hip - primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity.
• Do not let the pelvis chase the femur instead of the spine. We've referred to this in the past as "muted hip function" (Jan '03:5). We also call it "frozen hip" because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend. Air Squat points of performance Lumbar curve maintained
• Weight in heels
• Depth below parallel
• Knees track over feet Air Squat violations LAZY LUMBAR CURVE, OR LOSING IT (I.E., "BUTT WINK") WEIGHT SHIFTS FORWARD TO BALLS OF FEET NOT LOW ENOUGH. KNEES ROLL IN TRAIN WRECK SQUAT: INABILITY TO MAINTAIN LUMBAR CURVE, STAY ON HEELS, AND GET TO DEPTH ALL AT THE SAME TIME. IMMATURE SQUAT: LUMBAR CURVE IS MAINTAINED, DEPTH MIGHT BE THERE, AND HEELS ARE IN CONTACT WITH THE GROUND, BUT THE ATHLETE HAS TO CANTILEVER FORWARD EXCESSIVELY ONTO THE QUADS TO MAINTAIN BALANCE. front squat points of performance

Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip Elbows high throughout the movement front squat violations ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT. ELBOWS DROP AND CHEST COMES FORWARD. overhead squat points of performance Active shoulders throughout movement Bar stays overhead, in the frontal plane overhead squat violations ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: LAZY ELBOWS AND SHOULDERS. BAR GOES FORWARD OF THE FRONTAL PLANE. shoulder press points of performance Good setup

• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open
• Bar travels straight up shoulder press violations FAULT - BAR FORWARD OF FRONTAL PLANE. FAULT - LEANING BACK, RIBS STICKING OUT. FAULT - PASSIVE SHOULDERS OR BENT ELBOWS. FAULT - BAR ARCS OUT AROUND THE FACE. push press points of performance Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip.
• Aggressive turn around from the dip to the drive. push press violations FAULT - OUT OF SEQUENCE: PRESS BEGINS BEFORE HIP OPENS UP FAULT - COCKING: PAUSING IN THE DIP

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