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Crossfit level 1 certificate Exam with Questions
and Answers
0.7 grams of protein? ✓For moderate daily workout loads 1 block of carbs ✓9 grams of carbs 1 block of fat ✓3 grams of fat 1 block of protein ✓7 grams of protein 1.0 grams of protein? ✓For the hardcore athlete. 10 fitness domains ✓Cardiovascular/respiratory Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy 2 important reasons for functionally movements? ✓Functional movements are mechanically sound and safe. They are the movements that elicit a high neuroendocrine response
2 Olympic lifts ✓Clean and jerk Snatch 6 qualities of an effective trainer ✓Teaching Seeing Correcting Group and/or gym management Presence and attitude Demonstration Accuracy ✓The ability to control movement in a given direction or at a given intensity. Adaptations of crossfit ✓By being open source charter able to learn lessons and keep learning from each other. Aerobic ✓These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Agility ✓The ability to transition time from one movement pattern to another. Aims of crossfit ✓To forge a broad, general, and inclusive fitness Anaerobic ✓These activities are of less than 2 minutes in duration and involve moderate to high-power output or intensity. Balance ✓The ability to control the placement of the body's center of gravity in relation to its support base.
Examples of high glycemic carbs? ✓Rice Bread Candy Potato Sweets Sodas Most processed carbs Flexibility ✓The ability to maximize the range of motion at a given joint. Fringe athlete ✓When an athlete specializes in such a sport that they can not adapt to all 10 fitness domains Functional movements ✓Universal motor recruitment patterns, Glycolytic ✓30-120 seconds of work 60-240 seconds of rest 1:2 load:recovery ratio 10-20 interval reps Group management ✓The ability to organize and manage, both at a micro level (within each class) and at the macro gym level. This includes managing time well; organization of the space, equipment and participants for optimal flow and experience; planning ahead; etc. Gymnastic exercises? ✓Pull-ups Squats Lunges Jumping Push-ups
Presses to handstands Scales Holds Gymnastics and calisthenics helps develop? ✓Increases in strength to weight ratio. Gymnastics benefits are? ✓Strength Flexibility Well-developed physique Coordination Balance Accuracy Agility High glycemic carbs? ✓The primary culprit in nutritionally caused health problems. Hopper ✓2nd fitness model. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks,tasks combined in infinitely varying combinations. How functional movements performed ✓In a wave of contraction from core to extremity, it's compound movements or multi joint movements. Implementation of crossfit ✓The sport of fitness Mastery of clean and jerk and the snatch develops what other lifts? ✓Squat
Oxidative ✓120-300 seconds of work 120-300 seconds of rest 1:1 load:recovery ratio 3-5 interval reps Phosphagen ✓10-30 second of work 30-90 seconds of rest 1:3 load:recovery ratio 25-30 interval reps Power ✓The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Power? ✓Time rate of doing work. (Hard and fast) Power(average) = ✓Force X distance / time Prescription of crossfit ✓Constantly varied, high intensity, functional movement. Presence and attitude ✓The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport. Pursue excellence ✓Markets are largely unknowable. Excellence is obvious to everyone. Free markets rewards excellence.
Ratio of protein, carbs, and fat? ✓Protein 30% Carbs 40% Fat 30% Rhabdomyolysis ✓A medical condition that may arise from breakdown of muscle tissue and release of the muscle cells' contents into the bloodstream. Rhabdomyolysis preventions ✓Follow the charter of mechanics, consistency, intensity. Know the movements that have a higher rate of Rhabdomyolysis incidence (those that prolong the eccentric contraction), and be mindful of the total volume that is programmed with these exercises. Scale workouts for clients appropriately. Avoid progressive scaling. Educate clients on the symptoms of Rhabdomyolysis and when it is appropriate to seek medical attention. Seeing ✓The ability to discern good for poor movement mechanics and to identify gross and subtle faults whether the athlete is in motion of static. Sickness-wellness-fitness continuum? ✓4th model of fitness. Measuring: Blood pressure Body fat Bone density Triglycerides Good and bad cholesterol Flexibility Muscle mass
Virtuosity ✓Performing the common uncommonly well. What are the 4 models of crossfit's definition of fitness ✓10 general physical skills Performance of athletic tasks Energy systems that drive all human action Health markers a measure of fitness What does crossfit think of routines? ✓There is no routine in crossfit What is a Crossfit athlete ✓A person who is trained or skilled in strength, power, balance, agility, flexibility, and endurance. What is the 1st distinction of a core strength and conditioning program? ✓The fitness we develop is foundational to all other athletic needs. "Core curriculum" What is the 2nd distinction of a core strength and conditioning program? ✓Crossfit is a"core" strength and conditioning program in the literal sense meaning the center of someone. What is the problem with high glycemic carbs? ✓They cause a spike in inordinate insulin response. What r the 2 anerobic systems ✓Phosphagen(phospocreatine) Lactic acid (glycoltic) What three attributes qualify functional movements for the production of high power? ✓Load, speed, distance Zone block prescription ✓Lean body mass * activity level/
