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?

A variety including sedentary and elderly individuals. (A) Signup and view all the answers

What is the primary benefit of mastering the Olympic lifts?

Greater muscle fiber activation and explosiveness (C) Signup and view all the answers

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

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

How does gymnastics primarily enhance physical performance?

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

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

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

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

Split jerk (A) Signup and view all the answers

What is a necessary technical lesson learned from Olympic lifts?

To apply force properly from core to extremities (A) 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?

30% (D) Signup and view all the answers

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

Sodas (C) Signup and view all the answers

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

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

What is the primary factor responsible for adaptations to exercise?

Hormonal or neurological shifts (A) Signup and view all the answers

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

Monounsaturated fat (C) Signup and view all the answers

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

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

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

They are often highly processed. (B) Signup and view all the answers

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

The time rate of doing work (B) Signup and view all the answers

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

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

Which dietary model is aligned with the CrossFit dietary prescription?

Caveman or Paleolithic diet (D) Signup and view all the answers

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

High intensity training (B) Signup and view all the answers

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

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

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

Power (D) Signup and view all the answers

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

Heavy load weight training (A) Signup and view all the answers

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

Participating in multiple sports and activities (A) Signup and view all the answers

What is the primary goal of cross training in CrossFit?

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

Why does CrossFit emphasize functional movements?

They mimic natural motor recruitment patterns and enhance performance (C) 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?

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

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

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

What characteristic makes a movement functional according to CrossFit principles?

Replicates movements found in daily life (D) Signup and view all the answers

What is a consequence of exercising without incorporating functional movements?

Inefficiency and wasted time in training (A) Signup and view all the answers

How does functional movement impact the neuroendocrine response in athletes?

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

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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Description

Foundations section of the CF-L1 training guide