Crossfit Level 1 Test

Front 1

What is intensity

Back 1

The ability to produce power

Front 2

What is our specialty?

Back 2

Not specializing

Front 3

What are we trying to prepare for?

Back 3

Any physical contingency - the unknown and the unknowable

Front 4

What are the seven characteristics of functional movements?

Back 4

Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.

Front 5

What is our specialty?

Back 5

Not specializing

Front 6

What are we trying to prepare for?

Back 6

Any physical contingency - the unknown and the unknowable

Front 7

What is our specialty?

Back 7

Not specializing

Front 8

The aim of Crossfit

Back 8

To forge a broad, general and inclusive fitness

Front 9

The Crossfit Prescription

Back 9

Constantly varied, high-intensity, functional movements.

Front 10

What are the three most important and interdependent facets to evaluate any fitness program?

Back 10

Safety, efficacy, efficiency

Front 11

Meaningful statements about safety, efficacy and efficiency can only be supported by...

Back 11

Measurable, observable and repeatable data

Hint 11

Three types of data

Front 12

What is our specialty?

Back 12

Not specializing

Front 13

What are we trying to prepare for?

Back 13

Any physical contingency - the unknown and the unknowable

Front 14

What are the seven characteristics of functional movements?

Back 14

Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.

Front 15

What are the three attributes that qualify functional movements to produce high power?

Back 15

Load distance and speed

Front 16

What is the most important characteristic of functional movements?

Back 16

Their capacity to move large loads over long distances and to do so quickly

Front 17

Why do functional movements produce high-power?

Back 17

Because of load distance and speed.

Front 18

Why is our prescription of functionality and intensity constantly varied

Back 18

Because the breadth and depth of the programs stimulus will determine the Breadth and depth of the adaptation it elicits. You cannot prepare for the unknown and the unknowable using fixed predictable and routine regiments.

Front 19

What are the adaptations elicited by CrossFit programming

Back 19

Increased work capacity across broad time and modal domains

Front 20

What is the holy grail of performance

Back 20

Increased work Capacity

Front 21

What is work capacity

Back 21

Average power. The ability to perform real physical work as measured by force X distance / Time

Front 22

What is the formula for average power

Back 22

Fitness = force X distance / time

Front 23

What is power

Back 23

The ability of a muscular unit or a combination of muscular units to apply maximum force in minimum time

Front 24

What is intensity

Back 24

The ability to produce power

Front 25

How is intensity related to power

Back 25

Intensity is the independent variable that is associated with maximizing the rate of return of favorable adaptation to exercise

Front 26

How do relative changes in force distance and time change power output

Back 26

Because the formula for average power is force X distance / time. The amount of power produced depends on the amount of force produced over the distance and time that it was produced

Front 27

What's the relationship between intensity and results

Back 27

Intensity is an independent variable that can be manipulated. For any given exercise, more intensity means higher results less intensity means lesser results.

Front 28

What is CrossFit's methodology

Back 28

Evidence-based fitness.

Front 29

What is CrossFit's methodology

Back 29

Evidence-based fitness.

Front 30

What is evidence-based fitness?

Back 30

It means that in order for statements about a fitness program's safety efficacy and efficiency to be meaningful, they must be supported by measurable observable and repeatable data

Front 31

What is variance

Back 31

Changing conditions: The use of different loads, time domains and movements.

Front 32

Why constant variance?

Back 32

1. BGI

2. GPP

3. Unknown and unknowable

4. To prepare at margins of experience to prevent failure at margins of experience

5. Change conditions to expand preparation

Front 33

How does the concept of failing at the margins of your experience relate to variance in CrossFit?

Back 33

It means that the more things you experience the less likely you are to fail. Having high variation and experiencing lots of different things means that if you're facing similar situations in the future you will be less likely to fail at those similar things.

Front 34

What's the difference between specialization and Crossfit?

Back 34

CrossFit is not a specialized program. CrossFit maximizes the athletes potential by exposure and competency in all 10 physical skills and all three metabolic pathways

Front 35

What are the two ways that CrossFit is a core strength and conditioning program

Back 35

1. Core curriculum of fitness (foundation of all other athletic needs)

2. Core in the literal sense at the center of the body (developing the athlete from the inside out from core to extremities)

Front 36

What is CrossFit definition of an athlete

Back 36

A person trained or skilled in strength power balance agility flexibility and endurance

Front 37

What is fitness

Back 37

The ability to perform well at any and every task imaginable

Front 38

What is fitness

Back 38

The ability to perform well at any and every task imaginable

Front 39

What is health

Back 39

Sustained fitness

Front 40

What is fitness

Back 40

The ability to perform well at any and every task imaginable

Front 41

What is health

Back 41

Sustained fitness

Front 42

What is the goal of fitness

Back 42

To increase work capacity across broad time and modal domains

Front 43

What is fitness

Back 43

The ability to perform well at any and every task imaginable

Front 44

What is health

Back 44

Sustained fitness

Front 45

What is the goal of fitness

Back 45

To increase work capacity across broad time and modal domains

Front 46

How do we measure health

Back 46

By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters

Front 47

What is fitness

Back 47

The ability to perform well at any and every task imaginable

Front 48

What is health

Back 48

Sustained fitness

Front 49

What is the goal of fitness

Back 49

To increase work capacity across broad time and modal domains

Front 50

How do we measure health

Back 50

By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters

Front 51

What are some measurable parameters that can be used to measure health?

Back 51

Blood pressure cholesterol heart rate body fat muscle mass flexibility strength

Front 52

According to CrossFit are fitness and health the same thing?

Back 52

Yes

Front 53

How long can you sustain the intensity of training that optimize his physical conditioning?

Back 53

45 minutes to one hour. past one hour more is not better