CrossFit: Foundations
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Questions and Answers

What component of fitness does CrossFit emphasize as foundational to all athletic needs?

  • Core strength and conditioning (correct)
  • Flexibility training
  • Endurance activities
  • Aerobic capacity

Which of the following best describes the focus of CrossFit's core strength and conditioning program?

  • Functional movements that engage the entire body. (correct)
  • High-repetition lazy exercises.
  • Outdoor endurance training focused on long-distance running.
  • Isolation movements targeting specific muscle groups.

Which statement reflects the relationship between core strength and athletic performance?

  • The core is only important for certain types of sports.
  • Most athletic abilities stem from the extremities.
  • Powerful hip extension is necessary for elite athletic performance. (correct)
  • Core strength is not crucial for elite athletic performance.

What type of population has CrossFit found its methods effective for?

<p>A variety including sedentary and elderly individuals. (A)</p> Signup and view all the answers

What is the primary benefit of mastering the Olympic lifts?

<p>Greater muscle fiber activation and explosiveness (C)</p> Signup and view all the answers

What unique capacity do Olympic lifts have according to numerous studies?

<p>Developing vertical leap, strength, muscle, and power (D)</p> Signup and view all the answers

How does gymnastics primarily enhance physical performance?

<p>Through exercises that rely on body weight for resistance (D)</p> Signup and view all the answers

What is a significant disadvantage of Olympic lifts in commercial fitness?

<p>Their technical nature makes them less common. (B)</p> Signup and view all the answers

Which of the following skills is NOT directly associated with gymnastics training?

<p>Split jerk (A)</p> Signup and view all the answers

What is a necessary technical lesson learned from Olympic lifts?

<p>To apply force properly from core to extremities (A)</p> Signup and view all the answers

What percentage of your total caloric load should be comprised of lean protein according to the CrossFit dietary prescription?

<p>30% (D)</p> Signup and view all the answers

Which of the following is considered a high-glycemic carbohydrate that should be avoided?

<p>Sodas (C)</p> Signup and view all the answers

What is the recommended caloric intake of protein for hardcore athletes?

<p>1.0 grams per pound of lean body mass (B)</p> Signup and view all the answers

What is the primary factor responsible for adaptations to exercise?

<p>Hormonal or neurological shifts (A)</p> Signup and view all the answers

Which type of fat should primarily be included in the diet?

<p>Monounsaturated fat (C)</p> Signup and view all the answers

Which of the following hormones are important for athletic development due to their response to exercise?

<p>Testosterone, insulin-like growth factor, and human growth hormone (A)</p> Signup and view all the answers

Why are long shelf-life foods considered harmful in the context of a healthy diet?

<p>They are often highly processed. (B)</p> Signup and view all the answers

What is the definition of power in the context of exercise?

<p>The time rate of doing work (B)</p> Signup and view all the answers

What is the main issue with the consumption of high-glycemic carbohydrates?

<p>They induce a quick insulin response. (C)</p> Signup and view all the answers

Which dietary model is aligned with the CrossFit dietary prescription?

<p>Caveman or Paleolithic diet (D)</p> Signup and view all the answers

Which exercise element is most associated with a high neuroendocrine response?

<p>High intensity training (B)</p> Signup and view all the answers

What general guideline is suggested for grocery shopping to maintain a healthy diet?

<p>Focus on the perimeter of the grocery store. (C)</p> Signup and view all the answers

What is considered the 'king of performance' at CrossFit?

<p>Power (D)</p> Signup and view all the answers

What type of training is emphasized for increasing muscle mass and bone density?

<p>Heavy load weight training (A)</p> Signup and view all the answers

What does the term 'cross-training' refer to in a broader sense at CrossFit?

<p>Participating in multiple sports and activities (A)</p> Signup and view all the answers

What is the primary goal of cross training in CrossFit?

<p>To expand training beyond normal demands and improve overall fitness (D)</p> Signup and view all the answers

Why does CrossFit emphasize functional movements?

<p>They mimic natural motor recruitment patterns and enhance performance (C)</p> Signup and view all the answers

What might happen if an athlete only trains within a narrow range of distances, such as cycling from five to seven miles?

<p>The athlete will likely struggle at distances shorter than five miles and longer than seven miles (C)</p> Signup and view all the answers

Which type of movements does CrossFit primarily utilize to enhance athletic performance?

<p>Multi-joint, compound functional movements (A)</p> Signup and view all the answers

What characteristic makes a movement functional according to CrossFit principles?

<p>Replicates movements found in daily life (D)</p> Signup and view all the answers

What is a consequence of exercising without incorporating functional movements?

<p>Inefficiency and wasted time in training (A)</p> Signup and view all the answers

How does functional movement impact the neuroendocrine response in athletes?

<p>It elicits a high neuroendocrine response beneficial for performance. (A)</p> Signup and view all the answers

Flashcards

CrossFit's foundation

Core strength and conditioning, crucial for all athletic activities.

CrossFit core focus

Functional movements engaging the whole body.

Core strength & athletic performance

Powerful hip extension is key for top athletic performance.

CrossFit effectiveness

Helpful for diverse populations, including beginners, seniors, etc.

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Olympic lifts – main benefit

Increased muscle activation, explosiveness.

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Olympic lifts – unique capacity

Develops vertical leaps, strength, muscles, and power.

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Gymnastics' performance enhancement

Bodyweight exercises boost physical performance.

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Olympic lift disadvantage

Technical nature makes them less common in commercial gyms.

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Gymnastics skill NOT associated

Split Jerk

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Olympic lift technical lesson

Proper force application from core to extremities.

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Protein % in CrossFit diet

30% of total calories should be lean protein.

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High-glycemic carbs to avoid

Sodas

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High-performance protein target

1.0 gram per pound of lean body mass.

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Exercise adaptation cause

Hormonal or neurological shifts.

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Ideal dietary fat

Monounsaturated fat.

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Performance-boosting hormones

Testosterone, insulin-like growth factor, and human growth hormone.

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Harmful long-shelf-life foods

Processed foods.

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Power (in exercise)

The rate at which work is done.

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High-glycemic carbs problem

Rapid insulin response.

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CrossFit dietary model

Caveman/Paleolithic diet.

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High neuroendocrine training

High-intensity training.

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Healthy grocery shopping

Focus on the perimeter of the store.

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CrossFit 'king of performance'

Power.

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Muscle & bone density training

Heavy load weight training.

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CrossFit's broad cross-training

Multiple sports and activities.

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Cross-training goal

Expand training beyond normal demands, achieve overall fitness.

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CrossFit functional movement reason

Mimicking natural movement patterns, enhancing performance.

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Functional movement definition

Movement mimicking daily activities.

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Lack of functional training

Inefficient and wasted time in workouts.

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Functional movement's neuroendocrine impact

Strong hormonal response, beneficial for performance.

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Lack of variation in training distances

Inefficiency at distances outside the trained range.

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CrossFit movement type

Multi-joint, compound functional movements.

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Study Notes

CrossFit: Core Strength and Conditioning

  • CrossFit is a core strength and conditioning program that works for a wide range of individuals, from Olympic skiers to overweight homemakers.
  • CrossFit emphasizes the importance of core strength and conditioning, which is foundational to all other athletic needs.
  • Powerful hip extension is crucial for elite athletic performance, as it is the foundation for many movements like running, jumping, punching, and throwing.

CrossFit Training Methodology

  • CrossFit utilizes four defining themes: power, cross-training, functional movements, and neuroendocrine response.
  • The Olympic lifts (clean and jerk and snatch) develop strength, power, speed, coordination, and cardiovascular fitness.
  • Gymnastics emphasizes strength-to-weight ratio and develops foundational movements like pull-ups, squats, lunges, and push-ups.
  • High-intensity training protocols maximize neuroendocrine responses, leading to increased muscle mass, bone density, and other positive adaptations.

CrossFit Dietary Prescription

  • The CrossFit diet emphasizes lean proteins, low-glycemic carbohydrates, and monounsaturated fats.
  • The Caveman or Paleolithic model of nutrition aligns with the CrossFit prescription, focusing on whole, unprocessed foods.
  • Avoiding high-glycemic carbohydrates is crucial for health, as excessive intake can lead to an inordinate insulin response, contributing to various health problems.

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CrossFit Foundations PDF

Description

Foundations section of the CF-L1 training guide

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