Download Crossfit Level 1 Certificate | 100% Correct Answers | Verified | Latest 2024 Version and more Exams Physical Activity and Sport Sciences in PDF only on Docsity!
Crossfit Level 1 Certificate | 100% Correct
Answers | Verified | Latest 2024 Version
What is the aim of CrossFit? - ✔✔to forge a broad, general, and inclusive fitness CrossFit (definition) - ✔✔constantly varied, high-intensity, functional movement What are functional movements? - ✔✔
- universal motor recruitment patterns
- performed from core to extremity
- compound movements What are the three attributes of functional movement? - ✔✔load, distance, and speed What are the three most important and interdependent facets by which to evaluate any fitness program? - ✔✔safety, efficacy, and efficiency What are the ten fitness domains? - ✔✔
- cardiovascular/respiratory endurance
- stamina
- strength
- flexibility
- power
- speed
- coordination
- agility
- balance
- accuracy
Why was CrossFit developed? - ✔✔to enhance an individual's competency at all physical tasks What is the CrossFit definition of an athlete? - ✔✔a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance aerobic activity (definition) - ✔✔majority of energy is derived with oxygen anaerobic activity (definition) - ✔✔majority of energy is derived without oxygen Olympic Lifts (definition) - ✔✔clean and jerk and snatch Reasoning for training the olympic lifts - ✔✔to teach athletes to apply force from core to extremities Neuroendocrine adaptation (definition) - ✔✔a change in the body that affects you either neurologically or hormonally Gymnastics (definition) - ✔✔rely on body weight as the sole source of resistance Cross training (definition) - ✔✔exceeding the normal parameters of the regular demands of your sport or training Why are functional movements important? - ✔✔functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response CrossFit dietary prescription - ✔✔• Protein should be lean and varied and account for about 30% of your total caloric
and intense. Regularly learn and play new sports CrossFit's first fitness model (description) - ✔✔the 10 physical skills cardiovascular/respiratory endurance - ✔✔ability of body systems to gather, process, and deliver oxygen. stamina - ✔✔ability of body systems to process, deliver, store, and utilize energy strength - ✔✔ability of a muscular unit, or combination of muscular units, to apply force flexibility - ✔✔ability to maximize the range of motion at a given joint power - ✔✔ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time speed - ✔✔ability to minimize the time cycle of a repeated movement coordination - ✔✔ability to combine several distinct movement patterns into a
singular distinct movement agility - ✔✔ability to minimize transition time from one movement pattern to another balance - ✔✔ability to control the placement of the body's center of gravity in relation to its support base accuracy - ✔✔ability to control movement in a given direction or at a given intensity Training (definition) - ✔✔activity that improves performance through a measurable organic change in the body. Improvements in endurance, stamina, strength, and flexibility come about through training. Practice (definition) - ✔✔activity that improves performance through changes in the nervous system. Improvements in coordination, agility, balance, and accuracy come about through practice. Adaptations of both training and practice - ✔✔power and speed CrossFit's second fitness model - ✔✔the Hopper
Zone Diet - ✔✔CrossFit's preferred nutrition program CrossFit Workout Patterning - ✔✔Three days on, one off warm up 3 - 5 sets and 3-5 reps of a fundamental lift 10 minute gymnastics circuit 2 - 10 minute metcon Scalability and Applicability - ✔✔The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. We scale load and intensity; we do not change programs. Fitness (definition) - ✔✔work capacity across broad time and modal domains efficacy - ✔✔What is the return? efficiency - ✔✔How long does the return take? safety - ✔✔How many people end up at the finish line? Four common terms for qualification of movement - ✔✔mechanics, technique, form, and style Technique - ✔✔maximizes work completed for energy expended threshold training - ✔✔letting the scope of errors broaden then reducing them without reducing the speed the "deadly quartet" - ✔✔upper-body obesity, hypertension, glucose intolerance, hypertriglyceridemia
kinetic theory of heath - ✔✔The singular focus on kinematics—increasing work capacity, increasing your fitness—is how to avoid chronic disease block (Zone diet) - ✔✔7 grams of protein OR 9 grams of carbs OR 3 grams of fat fish oil supplementation - ✔✔improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body M - ✔✔monostructural metabolic conditioning G - ✔✔gymnastics W - ✔✔weightlifting MGW - ✔✔three training modalities: monostructural, gymnastics, weightlifting monostructural (M) - ✔✔"cardio", repetitive, cyclical movements that can be sustained for long periods of time weightlifting (W) - ✔✔comprises the most important weight-training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. This category includes any exercise with the addition of an external load. Single Modality Workouts (3 day model) - ✔✔Days 1, 5, and 9 Two Modality Workouts (3 day model) - ✔✔Days 2, 6, and 10
Squat Therapies - ✔✔bottom to bottoms, box squats, bar holds, focus, overhead squats Front Squat - ✔✔Bar rests on chest and shoulders with loose grip-"racked" The mechanics are otherwise like the air squat The hardest part of this squat may be the rack position. Practice until you can get the bar and hands in the proper position. Handstands help. This one will force shoulder and wrist flexibility. Overhead squat - ✔✔ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. Shoulder press - ✔✔SET-UP: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately hip width. PRESS: Press the bar to a position directly overhead. Head must accommodate the bar Push Press - ✔✔SET-UP: The set-up is the same as the shoulder press. DIP: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be only a couple of inches. DRIVE: With no pause at the bottom of the dip, the hips and legs are forcefully extended. PRESS: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Push Jerk - ✔✔SET-UP: The set-up is the same as for the shoulder press and push press. DIP: The dip is identical to the push press DRIVE: The drive is identical to the push press PRESS UNDER: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead. FINISH: Stand to fully erect with bar directly overhead, identical to terminal position in push press and shoulder press. Deadlift - ✔✔• Look straight ahead
- Keep the back arched
- Arms do not pull, they are just straps
- Bar travels along legs
- Push through the heels Sumo Deadlift High Pull - ✔✔• Start on ground
- Wide, "sumo" stance
- Take narrow grip on bar
- Look straight ahead
- Keep back arched
- Pull with hips and legs only until both are at full extension
- Aggressively open hip fully
- Powerfully shrug
- Immediately pull with arms continuing the upward travel of the bar
- Keep the elbows as far above your hands as possible
- Bring the bar right up under the chin briefly
- Lower to hang
- Lower to ground Medicine ball clean - ✔✔Strategy for learning full clean; pop the hip and drop-catch it in a squat core strength (definition) - ✔✔midline stabilization Midline stabilization - ✔✔the ability to maintain rigidity,stability and a lack of deflection about that line that trisects the spine and bisects the pelvis. This translates to improved efficiency and performance and greater power output. It is critical to the deadlift, to the laden squat, to the shoulder press and to any sport.
- Educate clients on the symptoms of rhabdomyolysis and when it is appropriate to seek medical attention. mechanics-consistency-intensity charter - ✔✔Slow and gradual increases in intensity and volume allow the body to acclimate to high-intensity and higher-volume exercise. Even athletes who quickly demonstrate sound mechanics still need a gradual increase in intensity and volume. When working with new athletes, trainers should focus on using modest loads, reducing volume and coaching the athlete on technique. Symptoms of rhabdomyolosis - ✔✔severe generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark-red or cola-colored urine. virtuosity - ✔✔doing the common uncommonly well qualities of an effective trainer - ✔✔Teaching.
- Seeing.
- Correcting.
- Group and/or gym management.
- Presence and attitude.
- Demonstration. teaching - ✔✔The ability to effectively articulate and instruct the mechanics of each movement. This includes the ability to focus on major points of performance before more subtle or nuanced ones, and the ability to change instruction based on the athlete's needs and capacity. seeing - ✔✔The ability to discern good from poor movement mechanics and to identify both gross and subtle faults whether the athlete is in motion or static correcting - ✔✔The ability to facilitate better mechanics for an athlete using visual, verbal and/or tactile cues. This includes the ability to triage (prioritize) faults in order of importance, which includes an understanding of how multiple faults are related.
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. presence and attitude - ✔✔The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport. demonstration - ✔✔extends beyond moving well in a single class; demonstration also means a trainer leads by example, adhering to the same range-of-motion standards as his or her clients, following his or her own programming or nutrition advice, or putting forth the positive and supportive attitude he or she wants to see in clients. Principles of Coaching - ✔✔1) Master the fundamentals.
- Limit the scope.
- "Know what you don't know." Nine foundational movements - ✔✔• The Air Squat
- The Front Squat
- The Overhead Squat
- The Shoulder Press
- The Push Press
- The Push Jerk
- The Deadlift
- The Sumo Deadlift High Pull
- The Medicine-Ball Clean
