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CF L1
CrossFit Level 1
| Question | Answer |
|---|---|
| aim of CF | forge broad, general, and inclusive fitness to prepare for known and unknown physical contingencies |
| what is CF | constantly varied, high-intensity functional movement |
| what are universal motor recruitment patterns | movements performed in a wave of contraction from core to extremity and include compound movements (multi-joint) These are functional movements |
| most important aspect of functional movements | safely move large loads long distances quickly |
| 3 attributes for high power functional movements | load, distance, and speed |
| defined as power and is the independent variable for maximizing rate of return of favorable adaptations to exercise | intensity |
| 3 most important facets to evaluate a fitness program which can be supported by measurable, observable, and repeatable data | safety, efficacy, and efficiency |
| what is CF the sport of | fitness |
| what helps drive the intensity and motivation of CF | camaraderie, competition, and fun |
| what kind of program is CF | core strength and conditioning that is not specialized rather is meant to optimize physical health in 10 fitness domains. Goal is to be successful at multiple, diverse, and random physical challenges |
| 10 fitness domains of CF | cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy |
| why do you train gymnastics | develop capacity of controlling the body both dynamically and statically using strength-to-weight ratio and flexibility |
| why do you train OL | develop explosive power, control external objects, and master critical motor recruitment patterns |
| intervals of time and type of movement used in CF | compound movements and shorter high-intensity cardiovascular session |
| what is the most important skills for sufficient elite athletic performance | powerful hip extension |
| how do CF movements train the athlete's body | core to extremity |
| what are benefits of being an athlete | greater bone density, stronger immune system, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression |
| a person trained or skilled in strength, power, balance and agility, flexibility, and endurance | athlete |
| what are fitness, wellness, and pathology (sickness) measures of | health |
| how long is training required to obtain strength and conditioning? How long is too long | 1 hour/6 days a week shows strength and conditioning. Sustaining the intensity of training to improve physical health is not possible for 45 minutes to an hour |
| an athlete who has fitness demands that are specialized and inconsistent with adaptations to be maximally competent in all physical challenges | fringe-athlete |
| energy derived when oxygen is used to metabolize substrates derived from food and liberates energy | aerobic |
| activity which generally lasts more than 90 seconds and has low to moderate power output/intensity | aerobic |
| energy liberated from substrates in the absence of oxygen | anaerobic |
| activity which lasts less than 2 minutes and involves moderate to high power output/intensity | anaerobic |
| 2 anaerobic systems | phosphagen (phosphocreatine) and lactic acid (glycolytic) |
| True or False | properly structured anaerobic activities can be used to develop a very high level of aerobic fitness without the loss of muscle which is associated with aerobic exercise |
| 2 OL | C&J and snatch |
| what does OL train | rapid activation of more muscle fibers at one time to produce explosiveness which is valuable in any sport and receiving forces to the body from an external force safely and effectively |
| application of muscles groups in OL | core to extremity |
| movements which rely on the body's own weight as the source of resistance and allows for increase in strength only while increasing strength-to-weight ratio | gymnastics |
| what type of metabolic conditioning is involved in CF | short, medium, and long |
| change in the body which affects you either neurologically or hormonally such as increased muscle mass and bone density or change in hormones such as testosterone, insulin, and HGH | neuroendocrine adaptation |
| time rate of doing work or in simple terms hard and fast | power |
| participating in multiple sports | cross-training |
| CF workouts are engineered for what purpose | expand the margins of exposure as broad as function and capacity will allow |
| movements that mimic motor recruitment patterns that are found in everyday life and a few that are also more unique to the gym | functional movements |
| what are compound or multi-joint movements | natural movements that are used in everyday activity, are safe, and have high neuroendocrine response |
| Prescription of CF diet | protein - lean and varied sources, 30% carbs - low GI, 40% fat - from whole foods, 30% |
| how do you know how much to eat? how much protein should you have a day | should be based around protein intake for the day, between 0.7-1 g per lb of body weight |
| CF methodology on what you should eat | garden veggies (especially greens), meats, nuts, seeds, some fruit, little starch, and no sugar |
| why do high GI carbs cause issues | they spike insulin levels so an excess amount of high GI carbs causes inordinate insulin response |
| related effects to hyperinsulinism | obesity, elevated cholesterol levels, blood pressure, mood dysfunction and many more |
| 4 models CF uses to guide fitness | 10 general physical skills, performance of athletic tasks (hopper), energy systems that drive human action (metabolic pathways), and health markers as measures of fitness (skiness-wellness-fitness continuum) |
| 10 CF skills - ability of body systems to gather, process, and deliver oxygen | cardiovascular/respiratory endurance |
| 10 CF skills - ability of body systems to process, deliver, store, and utilize energy | stamina |
| 10 CF skills - ability of a muscular unit or combination of muscular units to apply force | strength |
| 10 CF skills - ability to maximize the ROM at a given joint | flexibility |
| 10 CF skills - ability of a muscular unit, or combination of muscular units to, to apply maximum force in minimum time | power |
| 10 CF skills - ability to minimize the time cycle of a repeated movement | speed |
| 10 CF skills - ability to combine several distinct movement patterns into a singular distinct movement | coordination |
| 10 CF skills - ability to minimize transition tie from one movement pattern to another | agility |
| 10 CF skills - ability to control the placement of the body's center of gravity in relation to its support base | balance |
| 10 CF skills - ability to control movement in a given direction or at a given intensity | accuracy |
| CF model based on performing any and every task well. measured in comparison to others | the hopper |
| CF model based on energy provided to the body | metabolic pathways, there are 3 (phosphagen, glycolytic, oxidative) |
| explain 3 metabolic pathways | phosphagen - highest powered activities, less than 10 seconds glycolytic - moderate powered activities, several minutes oxidative - low powered lasting in excess of several minutes |
| CF model based on a range of the condition of our bodies | sickness-wellness-fitness continuum |
| CF athletes are made up of which types of athletes | gymnast, OL, and multi-modal sprinter |
| which metabolic pathways are aerobic and anaerobic | phosphagen and glycoltic - anaerobic oxidative - aerobic |
| training which benefits CV system and decreases body fat, consists of extended low-power efforts, decreases muscle mass, strength, speed, and power | aerobic |
| training which benefits CV system and decreases body fat superior to aerobic exercise, improves power, speed, strength, and muscle moss while exerting tremendous forces over brief periods of time | anaerobic |
| method of using anaerobic efforts to develop aerobic conditioning | interval training |
| how to control the dominant metabolic pathway during interval training | varying the work/rest ratios |
| flexion of what body area is the focus in gymnastics | trunk |
| what movements are WL based on | DL, squat, clean, and jerk because they elicit a profound neuroendocrine response |
| 3 powerlifting lifts | deadlift, bench press, squat |
| a key which can be overlooked and may amplify or diminish your training | nutrition |
| application of fitness in a fantastic atmosphere of competition and mastery, using all 10 CF skills | sport |
| hierarchy of development theoretical and logical | nutrition (molecular foundations), metabolic conditioning (cardiovascular sufficiency), gymnastics (body control), weight lifting and throwing (external object control), sport (mastery and application) |
| why is routine the enemy to progress and broad adaptation | body responds to routine rather than unaccustomed stressors |
| True or False Needs of an olympic athlete and our grandparents vary by kind not degree | false, needs vary by degree not kind |
| how is power calculated | distance (work) divided by time |
| explain sickness-wellness-fitness continuum | fitness helps to fight off sickness and wellness is an intermediate point |
| measurable, observable, repeatable data is used to analyze a fitness program thought the use of analyzing 3 components. What is the process called, what are the components of a CF program? | evidence-based fitness. 3 components are safety, efficacy, and efficiency |
| In reference to a CF program, this is the return | Efficacy |
| what is the efficacy of a CF program | increase your work capacity across broad time and modal domains |
| In reference to a CF program, this is the time rate of that adaptation | efficiency |
| In reference to a CF program, this is how many people end up at the finish line | safety |
| 4 qualifications of movement | mechanics, technique, form, and style |
| movement qualification which involves angular velocity, momentum, leverage, origin or insertion of muscles, torque, force, power, or relative angle | mechanics |
| movement qualification which allows for successful completion of a movement | technique |
| movement qualification which is a normative value saying if something is good or bad | form |
| movement qualification which is essentially the signature to a movement making it unique to an individual | style |
| the macro sense of mechanics thinking about how movement is completed without physics and it maximizes the work completed for the energy expended | technique |
| the iterative process of letting the scope of errors broaden then reducing them without reducing speed | threshold training |
| True or False In CF your technique can't be perfect with high intensity | True, Excellent technique will yield low intensity |
| True or False Intensity and speed can be maximized without making mistakes | False |
| a hormone produced by the pancreas as a result of carbs in a normal healthy person | insulin |
| Why do we need insulin in our bodies | its responsible for the storage of energy in cells |
| indication insulin level is too high | high BP, making you fat or reducing your ability to suppress blood sugar after eating carbs |
| diabetes caused by a receptor downgrade on the liver, muscle, and fat cells. The receptor site becomes "blind" and is unable to accept good nutrients including amino acids (protein) and fat | type 2 |
| how does type 2 diabetes happen | too much insulin is produced and the receptors become "blind" so they can no longer receive nutrients for the body |
| True or False It has been found that high intake of dietary fat is not what caused heart disease, but rather excessive carbohydrates | True |
| CF views medicine as what type of treatment | symptomatic but not treatment for chronic disease |
| percentage of deaths in the US attributed to chronic disease | 70% - this can be addressed by CF coaches, the other 30% is bad luck |
| what kind of health care is provided by CF and its trainers | non-medical |
| Key to optimizing human function | diet |
| Number of blocks meals and snacks are based off of for Zone Meal Plans, how many meals and snacks do people eat in a day | meals are made of 2-5, snack 1-2 People eat 3 meals and 2 snacks - 1 between lunch and dinner and another between dinner and bed |
| How much of each type of block (protein, carbs, and fat) for each meal and snack | should be equal parts protein, carbs, and fat fore each meal For example always 2 blocks protein, 2 carbs, 2 fat |
| how many g of each macro are in a block | protein - 7, carbs - 9, fat - 3 |
| equation to find total blocks per day for Zone Meal Plan | lean body mass (lb) x activity level (g/lb lean body mass)/ 7 (g protein/block) |
| how is an athlete "leaned out" | caloric restriction but still providing enough protein and carbs |
| Indication an athlete is "too lean" What should be done if mass drops and so does performance | decrease in performance, double the fat intake |
| 2 most common types of fat in food, they are essential fatty acids - what does this mean | omega-3 and omega-6, depends on chemical structure of foods. Essential fatty acids must be obtained through foods |
| most diets are high in which type of fat | omega-6 |
| types of fats in foods, order from most to least stable | saturated, monosaturated, polysaturated |
| omega-3 vs omega-6. How much should you have of each, are they pro or anti inflammatory | equal parts of each. Omega-3 is anti-inflammatory while Omega-6 is pro-inflammatory |
| example of each type of fat | saturated - butter and coconut oil monosaturated - olive oil, avocado polysaturated - Omega-3 (flax seed, grass fed/pasture raised meat and eggs) Omega-6 (nuts, grains, veggie oils, grain-fed meat and eggs) |
| number of days of exercise recommended for CF | 3 days on, 1 off. It allows athletes to work at or near the highest potential for 3 days but buy day 4 they have exhausted neuromuscular function and anatomy function so continued work becomes less effective and intensity must be reduced |
| True or False, Even though 5 days on and 2 days off may be easier to implement for the schedule is should not be implemented | False |
| 3 modalities that which should be rotated though workouts | metabolic conditioning, gymnastics, and weightlifting |
| Explain time and type of workout expected by single, double, and triple element days | single - long and deliberate rest, focus is on elements of workout rather than metabolic effect double - 3 to 5 rounds for time and moderate to high intensity with work/rest interval triple - repeated for indicated time, goal is to keep moving |
| modify workouts for the safest implementation of the program | scaling |
| 2 important reasons to scale | 1. allows for development of competency in movements 2. allows for gradual increase in intensity and volume |
| how to achieve best progress when starting CF | begin with mechanics, then consistency, then intensity. |
| main point to remember when scaling CF workouts | preserve the stimulus |
| what are the stimuli of CF workouts | effects of specific combination of movement, time domain, and load |
| 2 factors which need to be scaled for every beginner | 1. intensity 2. volume |
| how to scale intensity of a workout and which is usually scaled first | 1. load 2. speed 3. volume. Usually start with load |
| the total amount of work accomplish by an athlete | volume |
| how to scale volume | reducing 1. time 2. reps/rounds 3. distance |
| T or F all athletes should finish a workout in about the same time even if they are new | True. Workouts should be scaled so that all people finish with approximately the same time. For example - Fran should always be a fast workout and completed within several minutes as the goal of the workout is intensity |
| The variable which should be modified last when scaling workouts | substitution movements - substituting prevents athletes from developing proficiency in the given movement |
| 4 aspects to consider when substituting a movement | 1. primarily upper or lower body 2. function of movement 3. ROM for movement 4. plan of the movement |
| parts to be included in the CF class | warm-up, workout, and cool down at the very least |
| purpose/what to include in the warm up | increase core temp, prep athletes for intensity of workout, allow coach to to correct mechanics for the workout, allow coach to assess capacity for scaling, offer skill development and refinement |
| purpose/what to include in the workout | description of ROM standards, scaling options appropriate for all athletes, allows athletes to reach their relative level of high intensity, challenge current fitness level of athletes, includes corrections of mechanics at high intensity |
| purpose/what to include in the cool down | hear and resp rate to slow and regain mental acuity, athlete records and tracks performance, prep gym for next class, use remaining time for recovery practices, additional skill refinement and education |
| what is required of effective coaching | effective communication |
| CF asks coaches to know 4 body parts, 3 joints, and 2 general directions of joint movement. What are they | 4 body parts - spine, pelvis, femur, tibia 3 joints - knee (tibia and femur), hip (femur and pelvis), sacroiliac or SI (pelvis and spine) functional movement - weds spine to pelvis dynamic movement - from hips, primarily extension |
| reducing of the angle of a joint | flexion |
| increasing the angle of a joing | extension |
| movements which are small in multiple directions and require a tight trunk | functional movement |
| movements which are powerful and are necessary for elite athletic ability. Require that the pelvis chases the spine | dynamic movements |
| 2 "areas" of the body composed of the 4 body parts | trunk - spine and pelvis leg - femur and tibia |
| doing the common uncommonly well | virtuosity |
| 6 areas of capacity to be an effective trainer | teaching,seeing, correcting, group and/or gym management, presence and attitude, demonstration |
| capacity of effective trainer - ability to effectively articulate and teach the mechanics of each movement the the ability to focus on major PoP before more subtle or nuanced ones and the ability to change instruction based on needs | teaching |
| capacity of effective trainer - ability to discern good from poor movement mechanics and identify both gross and subtle faults whether an athlete is in motion or static | seeing |
| capacity of effective trainer - ability to facilitate better mechanics using visual, verbal, and/or tactile cues including the ability to prioritize faults in order of importance, which includes an understanding of how multiple faults are related | correcting |
| capacity of effective trainer - ability to organize and manage both at micro (in class) and macro (gym) level including time, space, equipment, and athletes for optimal flow and experience | group management |
| capacity of effective trainer - ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport | presence and attitude |
| capacity of effective trainer - ability to provide accurate visual examples of movements including leading by example - follow advice and be an inspiration to other athletes | demonstration |
| 3 important principals to guide trainers at all levels | master the fundamentals, limit the scope, pursue excellence |
| focus on mechanics, consistency, and then intensity is important for what purpose | developing new athletes |
| this is necessary for increasing speed and load | efficient and sound mechanics |
| T or F - even at low intensity athletes will see benefits from performing functional movements | true |
| how should new trainers gain experience | coach family and friends and seek out internships or assistant positions at affiliates |
| improving fitness and safeguarding the health of clients is the responsibility of who | coaches |
| how do CF coaches keep athletes safe | knowing the PoP and being able to identify and correct violations |
| what is Rhabdomyolysis. What are the effects | disease which develops from high-intensity or high-volume exercise which damages muscle cells and the broken down muscle cells' content is released into the bloodstream. It can cause damage to kidneys and lead to renal failure or even death |
| how is Rhabdo diagnosed and treated. Do people survive | patients have an elevated level of creatine kinase known as CK or CPK. Treated with generous amounts of IV fluids. Most people make a full recovery in weeks to hours after treated with fluids |
| If there are no beginner classes what is recommended for athletes who are new | coaches should treat those classes and workouts like technique sessions where they work on mechanics rather than speed and load |
| T or F athletes only need a couple of sessions with a scaled workout before they are ready to complete RX | False, multiple months are in the normal time frame and coaches should check in with athletes to assess how they are feeling after the previous amount of work |
| types of movements which should be kept to a minimum for new athletes. | negative movements - movements which prolong the eccentric phase |
| 2 ways to avoid Rhabdo | 1. scale workouts 2. avoid negative movements |
| T or F alcohol and drug use (cholesterol-lowing drugs) especially close to the time of training may result in Rhabdo | True |
| Those at highest risk for rhabdo. What are they symptoms | those with good baseline fitness through CF, returning CF athletes, or those who have reached a level above the "norm" Symptoms include generalized muscle pain, nausea and vomiting, abdominal cramping, dark red or cola colored urine |
| All equipment should be scheduled for regular maintenance, but which pieces require extra time | those which take the athletes feet off the ground or inverts the athlete |
| layout of equipment or athletes during a workout | arrangement |
| what is the best thumb placement for bar and ring movements? Why? | wrap the thumb. It provides better balance and control |
| T or F athletes need to know how to spot and bail | True |
| where are gymnastics movements spotted | toro or hips but hips and legs can also be successful |
| a process which is normal during physical activity, but the body is able to regulate for it | dehydration |
| T or F drinking beyond thirst is a good thing during exercise to ensure dehydration does not set in | False, it may cause EAH (exercise-associated hypoatremia) |
| after passing the CF L1 course the credential may be used next to a name just as BS, MA Dr. ect, how can a trainer write that credential | CrossFit Level 1 Trainer or CF-L1 Trainer |
| what is required to use the CrossFit name or logo to market services | must be an affiliate |
| how does a gym become and affiliate | though a licensing process called affiliation |
| execution of a movement that is likely to be missed or botched | risk |
| movement or combination of movements unique to an athlete | originality |
| T or F lack of commitment to fundamentals will doom and dilute a coach's physical training program | True |
| A rush to advance movements will cause what to happen to an athlete | increase their chance of injury, delays advancement and progress, and blunts their rate of return on their efforts |
| traits which are best learned in the gym and can be carried over into other aspects of life | perseverance, industry sacrifice, self-control, integrity, honesty, and commitment |
| how is competency of a trainer determined | by their efficacy, which is ultimately determined by the performance of an athlete which is measurable |
| what is the modern trend of training | skill-less and low-skill programming |
| what must a coach do to keep up with the advancement of their athletes | continue to refine and advance their understanding of skills |
| what is the best way to motivate clients | be involved in their lives - be interesting to them and be interested in them |
| 2 drawbacks to group classes | 1. requires more space 2. reduced trainer- to-trainee ratio, may result in a diluted professional training standards |
| what happens to the demands of the trainer when they switch from individual to group classes | all demands are increased |
| If you are a CF-L1 can you tell people you are doing CF type training without advertising using written marketing material | No. Word-of-mouth marketing is still a violation of the rule |
| Can you call yourself a "certified" CF trainer after receiving CF-L1 | No. "certified" is reserved for L3 and beyond |
| 9 foundational movements of L1 course | air squat, front squat, OHS, shoulder press, push press, push jerk, DL, SDLHP, MB clean |
| what is required to teach CF movements | PoP for proper execution which includes set-up and finish positions |
| what is required for "seeing" when teaching CF movements | builds on knowledge of PoP by requiring the coach to assess the PoP and deviation from them in real time |
| what is required to "correcting" when teaching CF movements | knowing how to improve an athlete's mechanics to better adhere to the PoP |
| 2 sections to each movement. What are they? What is the 3rd which may be included | 1. PoP 2. Common faults and corrections 3. teaching the progression |
| cornerstone movement of CF and essential for FS and OHS | air squat |
| foundational movement for all OH lifts | shoulder press (strict press) |
| what makes the push press unique? | vertical dip of torso with rapid extension of the hips to add velocity to the movement |
| what makes the push jerk unique? | pressing under the bar and receiving the bar in a partial OHS before standing |
| foundational movement for all pulling lifts | DL |
| movement which builds on DL but uses a wider stance and narrower grip and an added velocity and ROM | SDLHP |
| movement which builds on the DL and SDLHP with a unique pull-under to allow the athlete to bring objects to a position of support (front rack position) | MB clean |
| 4 additional movements of CF-L1 course | pull-up, thruster, muscle-up, snatch |
| the default pull-up of CF. Why? | kipping pull-up. more work is accomplish with less effort because the hips assist the upper-body pull |
| Why should a strict pull-up be developed before kipping? | develop baseline strength and shoulder stability |
| movement combining that FS and push press into a single movement | thruster |
| movement combining the pull-up and dip into a single movement where an athlete pulls from a hang to a position of support | muscle-up |
| what type of grip should be used for muscle-ups | false grip |
| T or F strict muscle-ups should be achieved before kipping | True |
| what is the key to linking the pull-up and dip to achieve a muscle up | the position of the rings and the false grip |
| world's fastest movement moving the bar from ground of OH in a single movement | SNATCH |
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emhohn