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Crossfit Level 1 Trainer Test
- Define CrossFit: constantly varied functional movement executed at high intensity.
- Characteristics of Functional Movements:: 1. Natural
- UMRP: Universal motor recruitment pattern. (found everywhere)
- Essential: for quality of life, living independently, to do everyday things.
- Safe
- Compound yet irreducible (mutiple joints)
- Core to extremity.
- Define and Calculate Work:: The ability to perform real physical work as measured by; force x distance
- Define and Calculate Power:: The time rate of doing work; intensity; force x distance./time
2 / 53 Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time
- Intensity: Power; is the independent variable most commonly associated with maximizing the rate or return. The greater/higher the intensity the better the results.
- Most important characteristic of functional movements: Their capacity to move large loads over a long distances, quickly.
- Crossfit Methodology: Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based"
- Constantly Varied:: Exposure to a program that is broad general and inclusive. Factors to
4 / 53 will make you good in all activities.
- Crossfit definition of fitness and health and their relationship: Fitness is work capacity across broad time and modal domains. and health is work capacity across broad time and modal.domains throughout your life.
- What are Crossfits Four -4- Models for evaluating and guiding fitness:: 1. The 10 General Physical Skills
- The Hopper
- The Metabolic Pathways
- Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness.
- Define The 10 Physical Skills: You are as fit as you are competent in each of these 10 Skills:
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- Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
- Stamina (process, deliver, store and utilize energy)
- Strength (muscular unit, apply force)
- Flexibility (maximize ROM of a joint)
- Power(applying maximum force in minimum time)
- Speed (minimize time cycle of a repeated movement)
- Coordination (combine several patterns into a singular movement)
- Agility (minimizing transition time)
- Balance (control the body center of gravity)
- Accuracy ( controlling movement in any direction at anytime)
- The Hopper: Is loaded with as many skills and drills from many ditterent sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations.
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- Coordination
- Agility
- Balance
- Accuracy
- Power
- Speed
- Identify and Explain the 3 Metabolic Pathways: Anaerobic: Moderate to high power lasting less than several minutes (interval training)
- Phosphagen
- Glycolytic
8 / 53 Aerobic: Low power lasting longer than several minutes
- Oxidative
- Interval Training is key for:: developing cardiovascular system without the loss of speed, strength, and power.
- What is the Theoretically Hierarchy of the Development of an Athlete?: Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the pyramid)
- Describe Sickness and Wellness Continuum: Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. - high blood pressure - sickness(pathological) normal blood pressure- Wellness(normal or healthy) above normal- fitness( athlete)
10 / 53 itions?:
- Concepts of measurable, observable and repeatable and lend them self to CF being evidence based:: Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance
- Define Technique: the movements or positions used to accomplish a task.
- How does technique affect work accomplished and energy expended:: Tech- nique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent.
- How does technique confers safety, efficacy and efficiency?: safe technique reduces the risks involved in the movement. technique efficacy increases the effects of the movement.
11 / 53 efficient technique reduces the length of time it takes to perform the movement.
- Explain the relationship of coordination, accuracy, agility, and balance to practice & technique: these are the 4 physical skills that with practice you get better at and the do a nuerological change(caba)
- Explain the relationship of technique to optimizing results:: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics
- Differentiate traditional definitions of strength from CrossFit's definition of strength: traditional is around the muscular contractile force but in CF what matters is the productive application of force.
- Explain how technique is necessary to be strong/powerful: Precision of movement increases strength
- Define threshold training and threshold speed:: To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics.
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- Articulate mechanics as a crossfit charter:: Mechanics refers to technique—your ability to move properly. Insisting on correct mechanics, then gradually increase load and volume, not only does this decrease risk for injury but it also sets athletes up for greater success.
- Articulate Consistency as a charter:: Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary.
- Articulate intensity as a charter:: Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Slow and gradual increase in intensity , after consistency of good mechanics, acclimates the body to perform at higher intensity and higher level of exercise.
- Define and differentiate safety, efficiency, and efficacy in relation to evaluat- ing a fitness program and applying to clients:: Safety - what are the risks involved Efficacy - what am I going to get out of it Efficiency - how long is it going to take
14 / 53 Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy).
- Articulate the importance of diet for fitness health:: Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness.
- Identify and give examples of the 3 macronutrients:: protein - meat, eggs 30% carbs - veggies, fruit 40% fat - nuts, butter 30%
- Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon: Protein mobilizes glucagon carbs store insulin fats neutralize the equation by slowing down the absorption of food.
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- Crossfit recommended diet to optimize performance:: The Zone diet; a more accurate and precise prescription necessary to optimize physical performance.
- Understand the factors that determine an individual's Zone block prescrip- tion:: Gender, weight & lean muscle mass (body type), and activity level.
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- Articulate the quantity of each macronutrient in a Zone block: carbs 9g protein 7g fat 1.5g
- Articulate the benefits of eating high quality foods and a "Paleo" diet:: Modern foods are ill suited to our genetic composition. A 'Paleo' diet is less refined, avoids highly processed carbs and is consistent with the CrossFit prescription. A Paleo diet decreases the risk of cardio vascular disease, cancer, diabetes, obesity, auto immune disease, etc. Benefits include ideal body weight, ideal performance, and optimum health.
- Articulate the benefits of weighing and measuring foods:: A profound awareness of your nutritional needs that is measurable, observable & repeatable. Elite performance levels.
- Primary benefits of fish oil supplementation:: Dramatically reduces inflammation resulting in weight loss, improved blood chemistry & better overall health
19 / 53 can do what life demands of you.
- Primary muscles of the core:: abs erectors hip flexors
- Define flexion and extension about a given joint:: Flexion- decrease angle of joint Extension- increase angle of joint
- Foundational GHD exercises and how to perform them:: Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk. Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk. Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down
20 / 53 including opening the hips, then reverse back up; dynamic hip & trunk GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors
- Describe a progression for the GHD sit up:: Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed
- Describe how to scale the foundational GHD exercise to any athlete:: initially just hold in superman position. Then lower few inches until comfortable and slowly increase ROM.
- The goal of Crossfit programming:: To increase fitness & GPP by blending structure and flexibility.
- Define and give examples of the 3 major movement modalities:: M = metabolic conditioning or "cardio" to build stamina; run, bike, swim,row, jump rope G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch
