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A detailed overview of the crossfit level 1 exam, covering key concepts, principles, and practices. it explores the ten fitness domains, training methodologies, dietary recommendations, and the theoretical framework behind crossfit's approach to fitness and wellness. Valuable for those seeking a comprehensive understanding of crossfit's philosophy and practical application.
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What is the main goal of Crossfit?
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?
How is Crossfit different from typical training approaches?
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?
Metabolic conditioning, gymnastic movements, olympic lifts, some isometric movements, and sports activities
What does "Core Strength and Conditioning Program" Mean?
2 senses of the word Core:
In Crossfit's view, why is there so much disease?
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?
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?
Both are important. The main distinction is in the client's goals
What is adaption's role in Crossfit?
Crossfit is constantly varying the workouts to include the 10 fitness domains, meaning the athlete is constantly adapting
What's Crossfit's 2nd model to measure fitness?
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?
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?
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?
Power and speed are improved with both
Whats the key to developing cardio without losing strength, speed, or power?
Interval training
What is the Theoretical Hierarchy of Development for an athlete?
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?
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:
What is the progression that crossfit athletes should take?
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?
Intensity vs technique:
Crossfit is all about quantifiable fitness. Using great technique with high intensity is required. Each person has their own healthy balance
What should an athlete do if their performance suffers due to weight loss?
Increase the amount of fat. Some crossfit athletes get 70% of their calories from fat.
What supplements are recommended in Crossfit?
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?
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?
What is the workout structure in CF?
What is scaling?
Making an exercise or workout easier with fewer reps, movements, or work
In Crossfit, how is the body divided?
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:
Flexion is decreasing the angle on a joint, extension is increasing the angle
When has the squat (or really any exercise) been mastered?
When both technique and performance are superior for the individual
Causes of a bad squat:
Therapies for common faults with squatting:
What are the guiding tenants for gaining expertise as a trainer?
How do you protect a client from rhabdomyolysis?
How quickly should trainers increase intensity?
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?
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?
How much fluid should athletes drink?
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?
What is Crossfit's advice for success as a trainer?
Markets are largely unknowable, excellence is obvious to everyone, and free markets reward excellence. So be excellent.