Crossfit Level 1 Exam| Questions With 100% Correct Answers 3VCOMPANATION, Exams of Nursing

Download Crossfit Level 1 Exam| Questions With 100% Correct Answers 3VCOMPANATION and more Exams Nursing in PDF only on Docsity!

Crossfit Level 1 Exam| Questions With

100% Correct Answers 3V Crossfit Level

1 Exam| Questions With 100% Correct

Answers 3VCOMPANATION

What is the main goal of Crossfit? - correct answer To increase an individual's

competency and abilities at all physical tasks

What are the 10 fitness domains Crossfit can improve? What are their definitions? -

correct answer - Cardiovascular endurance: Ability of a body system to gather,

deliver, and utilize oxygen

• Stamina: Ability of body processes to process, deliver, store, and utilize energy

systems

• Strength: Ability of a muscle joint, or multiple muscular units, to apply force
• Flexibility: Ability to maximize ROM at a given joint
• Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
• Speed: The ability to minimize the time cycle of a repeated movement
• Coordination: Ability to combine several movement patterns into a distinct movement
• Agility: ability to minimze transition time from one movement pattern to another
• Balance: Ability to place center of gravity in relation to base of support
• Accuracy: Ability to control movement in a given direction at a given intensity

How is Crossfit different from typical training approaches? - correct

answer Crossfit utilizes high-intensity compound movements and workouts that are

geared to increase overall athletic performance. More holistic than specialized isolated

exercise

What are the main exercises and training practices at Crossfit? - correct

answer Metabolic conditioning, gymnastic movements, olympic lifts, some isometric

movements, and sports activities

What does "Core Strength and Conditioning Program" Mean? - correct answer 2

senses of the word Core:

1. The workouts and exercises of crossfit are the core backbone of any athletic

endeavor

2. It's literally exercising for your core (abs) and the functional axis of the body

In Crossfit's view, why is there so much disease? - correct answer They believe

that fitness and health are about the same thing. There are 3 types of ways your health

can be: Sick, normal, or above normal. If your athletics are above normal, your amount

of health will be above normal and your chance of sickness and disease will be low

What is the optimal training frequency and duration in Crossfit? - correct answer Anywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't

necessary if your training is high-intensity. More training and practice per day could be

spent on specific skills for sports

Is aerobic vs anaerobic exercise more important? - correct answer Both are

important. The main distinction is in the client's goals

What is adaption's role in Crossfit? - correct answer Crossfit is constantly varying

the workouts to include the 10 fitness domains, meaning the athlete is constantly

adapting

What affect does Crossfit have on neuroendocrine response? - correct answer Crossfit produces an enormous response in testosterone and growth factor

hormones, simply by utilizing compound movements with large weights at high intensity.

The importance of this for athletes and those looking to get in shape is incredible.

What is Cross-training and does Crossfit utilize it? - correct answer Cross-training

is participating and practicing for multiple sports. Crossfit often combines small amounts

of cross-training into their client's programs. Practicing these moves will specifically help

athletes learn new skills and improve old ones.

How does Crossfit use functional movement? - correct answer All movements in

crossfit are multi-joint and compound, which are found in natural movements more often

than isometric movements. Functional movements are not only safe but elicit the

highest training response.

What diet does Crossfit recommend? - correct answer The zone diet, which

typically recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean

meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher

protein is recommended for more elite athletes.

What do Crossfit's Fitness models measure? - correct answer They are used to

systematically measure and understand work capacity. How well a person is able to

perform difficult tasks tells us how healthy and vibrant a person is.

What is Crossfit's 1st model to measure fitness? - correct answer How

experienced the athlete is in the 10 General Physical skills

What's Crossfit's 2nd model to measure fitness? - correct answer The hopper.

This model suggests that if a workout was given to you completely at random with

varying reps, sets, rest periods, exercises, order of exercises, routines, periodization,

etc. on different days, you would be able to complete the routine.

What's Crossfit's 3rd model to measure fitness? - correct answer The metabolic

pathways model. This suggests that we need to develop our phosphagen system,

glycolytic system, and oxidative system.

What's Crossfit's 4th model to measure fitness? - correct answer Sickness-

Wellness-Fitness Continuum. In this case, fitness is super-wellness. We can take an

immense amount of data on any individual (blood pressure, BF %, Bone density,

triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3

categories.

What's the difference between training vs practice? - correct answer - Training:

Activity that improves performance through a change in the body (strength, stamina,

endurance, flexibility).

• Practice: Activity that improves performance through a change in the nervous system

(balance, coordination, agility, accuracy).

Power and speed are improved with both

Whats the key to developing cardio without losing strength, speed, or power? -

correct answer Interval training What is the Theoretical Hierarchy of Development for an athlete? - correct answer If you have a deficiency at any level along the hierarchy, all levels below will

suffer

What are the roles of safety, efficacy and efficiency? - correct answer All 3 of

these should be working with eachother, if you specialize in one or 2, it could negatively

impact another. Here are what they mean:

• Safety: The amount of people that end up at the finish line without any injuries
• Efficacy: What will the client recieve? In Crossfit, we increase work capacity across

time and modal domains

• Efficiency: How quickly the client can expect to achieve their results What is the progression that crossfit athletes should take? - correct answer First,

develop mechanics (techniques of movement), then establish consistency (a schedule

to practice movements), finally add intensity (how difficult the workouts are).

What are the differences between mechanics, technique, form, and style? - correct answer - Mechanics: The amount of relative power, torque, and angles an athlete can

get on their movements

• Technique: The method to success for completion of a movement. It's what increases

the amount of work for the energy expended. Some techniques are better/worse than

others (form)

• Form: The "Shoulds" and "Should nots" applied to mechanics and technique
• Style: The signerature to the movements of each individual. Style doesn't compromise

technique

Intensity vs technique: - correct answer Crossfit is all about quantifiable fitness.

Using great technique with high intensity is required. Each person has their own healthy

balance

What is threshold training? - correct answer Finding the intensity where errors just

start to occur, then try to reduce errors at that intensity

What is crossfit's view on insulin and health? - correct answer Hyperinsulinism

(too much insulin) is the cause of most chronic disease, especially diabetes

What accounts for 70% of disease in America? - correct answer Poor lifestyle

habits

The "-ic" variation that contributes to 30% of disease: - correct answer - Kinetic:

Physical trauma, car crash, hit by person

• Toxic: environmental toxins
• Genetic: genetic disorder you are born with
• Microbic: virus, bacteria, prions What's crossfit's equation for health? - correct answer Fitness + luck = Health What diet is recommended for Crossfit athletes? - correct answer The Zone Diet

created by Barry Sears

What is the method to calculate one's block prescription on the Zone Diet? - correct answer 1. Find your body fat percentage (11%)

2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.)

3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.)

4. Find Activity level (anywhere from 0.5-1.2 depending on activity level)

5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g)

6. Daily protein requirements (116g) / 7 = Blocks Per Day (17)

What should an athlete do if their performance suffers due to weight loss? - correct answer Increase the amount of fat. Some crossfit athletes get 70% of their calories

from fat.

What supplements are recommended in Crossfit? - correct answer Fish oil or

Omega-3 supplement. Crossfit recommend such a high amount of fat that getting the

right balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If

the individual is vegan, algae oil is recommended.

What does the schedule look like for crossfit athletes? - correct answer 3 days on,

1 day off. Because of most people's work schedule, it can be adjusted to 5 days on and

2 days off.

What are the 3 exercise modalities and what are their purpose? - correct answer 1. Monostructural metabolic conditioning: repeated movements over a long

time, mostly used to improve cardio and stamina

2. Gymnastics: Body-weight exercises aimed at improving body control by improving

neurological components (balance, coordination, agility, accuracy, and functional

strength)

3. Weightlifting: Combines olympic lifts and powerlifting, where the aim is to increase

full-body strength and power

What is the workout structure in CF? - correct answer What is scaling? - correct answer Making an exercise or workout easier with

fewer reps, movements, or work

In Crossfit, how is the body divided? - correct answer 4 body parts: spine, pelvis,

femur, tibia

3 joints: sacroiliac joint, hip joint, knee joint

2 directions for joint movement: trunk and leg

Flexion vs extension: - correct answer Flexion is decreasing the angle on a joint,

extension is increasing the angle

When has the squat (or really any exercise) been mastered? - correct answer When both technique and performance are superior for the individual Causes of a bad squat: - correct answer 1. Poor engagement, weak control,

and/or no awareness of the glutes and hamstrings

2. Trying to squat with the quads

3. Inflexibility

4. Sloppy work and poor focus

Therapies for common faults with squatting: - correct answer - Bar holds: Use a

barbell as balance to move to the bottom position of the squat, then let go of the bar

with your hands

• Box squatting: Squat down to a 10-inch or higher box, then squat back to standing

position without rocking forward

• Bottom-to-bottoms: Stay in the bottom position of the squat for as long as possible with

perfect form. Only come to standing position when needed.

• Overhead squats: Perform an overhead squat with a broomstick or PVC pipe a few

inches in front of a doorway. Don't allow the bar to hit the doorway. Move closer to the

doorway as you progress

What's the point of doing overhead squats? - correct answer Improve squat

technique, incredible core exercise, works on midline control, stability, and balance.

What are the benchmarks for beginning, good, and great deadlifts? - correct answer Beginner: body-weight deadlift

Good: 2x body-weight

Great: 3x body-weight

What are the 3 guiding principles for proper technique of the deadlift? - correct answer Orthopedic safety, functionality, and mechanical advantage: Due to concerns

with hip immobility and lack of functionality, wide stances for the deadlift are not

recommended

What are the 6 abilities of an effective trainer? - correct answer - Teaching: Ability

to articulate and instruct the mechanics of each move

• Seeing: Ability to discern good from poor movement mechanics
• Correcting: Ability to facilitate better mechanics for an athlete using verbal, visual,

and/or tactile cues

• Demonstration: Ability to provide an accurate visual representation of the movement.

This also means "walking the talk."

• Group and/or gym management: Ability to organize and manage a gym facility
• Presence and attitude: Ability to create a positive and engaging learning environment What are the guiding tenants for gaining expertise as a trainer? - correct answer -

Master the fundamentals: Understand that clients progress with movement, then

consistency, then intensity. You must be a master of all 3 to really understand the

process. Don't make your workouts super difficult to impress clients, work at their speed

• Limit the scope: Make sure novice trainers don't take on too many trainers or clients

because their performance will falter if they have too many. The point of class is to

improve a client's athletic ability and have a positive experience so the client is excited

for the next session.

• "Know what you don't know": Stay within your scope of practice and refer out when

needed.

How do you protect a client from rhabdomyolysis? - correct answer - Follow

mechanics, then consistency, then intensity

• Know the movements that have a higher rate of rhabdo (those that prolong eccentric

contraction)

• Scale workouts for clients appropriately
• Avoid progressive scaling
• Educate clients on the symptoms of rhabdo How quickly should trainers increase intensity? - correct answer Set a few months

for increasing load and volume for athletes, then have gradual increases in intensity. It's

smart to err on the safe side.

What is Progressive scaling? Who should it be used for? - correct answer It's

continually adjusting the difficulty of a workout (during the workout) so that an

exhausted athlete can continue to move. Should be used for more advanced athletes

and should be applied cautiously.

How do you minimize equipment related injuries? - correct answer - Check

equipment condition, use and arrangement (Test equipment at maximum capacity,

make sure equipment that allows athletes to hang or hang upside down is checked and

maintained, make sure the workout area is clear and safe)

• Be prepared for equipment to fall (teach proper hand grip, help athlete develop body

awareness, teach other athletes how to properly spot, teach athletes how to bail

safely, )

• Do a "dry run" of the workout before it begins How much fluid should athletes drink? - correct answer Drink only when thirsty. If

you overcompensate with water to prevent body-weight loss, performance will suffer

and could be deadly (Exercise-associated hyponatremia)

How can trainers advance their education? - correct answer - Teach to Learn

• Watch other coaches who are more experienced
• Attend a Level 2 Certificate Course
• Attend additional courses
• Read and study everything related to training, movement, and health
• Learn from those outside of the Crossfit community
• Study crossfit.com What is Crossfit's advice for success as a trainer? - correct answer Markets are

largely unknowable, excellence is obvious to everyone, and free markets reward

excellence. So be excellent.

What is the process for using Crossfit in a gym or facility to advertise/do? - correct

answer To use Crossfit's brand name, you need to be an affiliate with Crossfit. To do

that, you need to complete their online form and give payment.

What can you use on your resume/business cards? - correct answer Crossfit

Level 1 Trainer

What are 4 effective nutritional strategies? - correct answer 1. If you could not

harvest it out of a garden and eat it an hour later, it's not food.

2. Shop around the perimeter of the grocery store

3. If it has a food label, it's not food

4. If it is no-perishable, it's not food.

Crossfit level 1 certification|

Questoins 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. 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 Define coordination - answer the ability to combine several distinct movement patterns into a singular distinct movement Define speed - answer the ability to minimize the time cycle of a repeated movement Define power - answer the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: - answer short, anaerobic, max intensity, located in cytosol of muscle cells

Ex: 100 m dash Glycolytic (lactate): - answer medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: - answer long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: - answer the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: - answer 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: - answer the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: - answer nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: - answer dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: - answer reduces the angle of a joint Extension: - answer increases the angle at a point

Common faults of squats: - answer not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: - answer 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: - answer cardiovascular/respiratory endurance, stamina, strength, flexibility The general neurological physical skills improved through practice: - answer coordination, accuracy, agility, balance The general physical skills improved through training and practice: - answer power and speed Defining characteristic of functional movement: - answer universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: - answer squat, press, deadlift Scaling: - answer we scale load and intensity but not the program Insulin resistance can cause: - answer decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? - answer day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting

How to reduce the possibility of getting Rhabdo: - answer 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? - answer 7 grams How many grams of fat are in a block? - answer 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? - answer 9 grams The knee join connects to which part of the body? - answer tibia and femur The hip joint connects to which part of the body? - answer femur and pelvis Hip extension is: - answer 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: - answer 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: - answer the measure of a foods propensity to raise blood sugar levels

Push jerk points of performance: - answer 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: - answer active shoulders throughout movement, bar stays overhead, in the frontal plane OHS violations: - answer lazy elbows, bar goes forward in the frontal plane Med ball clean violations: - answer 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: - answer 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: - answer 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: - answer 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: - answer the well known callisthenic movements: pull-ups, push ups, dips, and rope climb Shoulder press violations: - answer 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: - answer 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? - answer the pelvis and the spine Push press violations: - answer 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: - answer 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: - answer 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 - answer 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: - answer deadlift, clean, squat, jerk Factors that can be varied in a workout: - answer time, load, movement, objects, environment Causes of Rhabdo - answer intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor

The 3 macronutrients: - answer protein, carbohydrates, fat GHD exercises: - answer 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: - answer 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: - answer half your body weight in ounces Crossfit trainer license agreement signed during course registration process: - answer Which clients need to be cleared for exercise? - answer Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: - answer When to refer an athlete for medical TX? - answer Understand proper credential name and use earned from meeting the program requires: - answer

How to assess effectiveness of a program? - answer Results of clients will prove the effectiveness; safety; efficacy; efficiency. Purpose of rest days and why to program them? - answer 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: - answer Make the workout applicable for all athletes Understanding of movement functions and redundancy: - answer 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: - answer - 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: - answer Time/Force or Load/Distance - Most important Goal of crossfit programing: - answer to increase fitness and GPP Define and give examples of the 3 major movement modalities: - answer 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: - answer 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? - answer Identify the scope of the movements used in crossfit programing Ex: functional movement - answer gymnastics weightlifting monostructural Benefits of the GHD foundational exercises: - answer 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: - answer 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? - answer abs and hip flexors Progression for introducing an athlete to GHD: - answer Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed GHD: - answer The foundational GHD exercises used in crossfit and how to perform them: - answer

• answer Primary muscles of the core: - answer abs erectors hip flexors Primary role of abdominals: - answer Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension. Define core strength and midlife stabilization: - answer 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: - answer

Benefits of eating Paleo: - answer 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) - answer Crossfit diet for optimizing performance and recommended diet for avoiding sickness: - answer Hyperinsulinemia and dangers of chronically elevated insulin levels: - answer The effects a highly refined, processed carb diet can have on health: - answer plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers, and diabetes. Importance of diet in fitness and health: - answer Relationship between macronutrients and hormones: - answer 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: - answer 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: - answer 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: - answer 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: - answer 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: - answer 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: - answer A core strengthing program made up of constantly varied high intensity functional movements The characteristics of functional movements: - answer universal motor recruitment patterns; load, speed, distance Universal motor recruitment patterns: - answer 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): - answer Natural Universal Motor Recruitment Patterns

Essential Safe compound yet Irreducible Core to Extremity High Power Producing Compound yet irreducible: - answer you cannot break down into individual movement and get the same benefit Define and calculate power: - answer 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: - answer ability to perform real physical work ForceXDistance/time = power Intensity and how it's related to power: - answer "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: - answer Relationship of intensity and results: - answer insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity

Define variance: - answer Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat Define general physical preparedness: - answer 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: - answer constant variance prepares you at your margins of experience to prevent failure at margins of experience; Difference between specialization and crossfit: - answer GPP is random and broad; specialization is focusing on specific skills The Hopper: - answer 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: - answer 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: - answer Training vs practice and the adaptations developed under both: - answer 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: - answer 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: - answer 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: - answer Crossfit being an evidence based fitness program: - answer Demonstrate an understanding of movement functions and redundancy: - answer 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 - answer to independent living and quality of life and inhibits increpitude Functional Movement Characteristic: Essential - answer to independent living and quality of life and inhibits increpitude Define the terms and strategy of intensity: - answer 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