Big Giant List of CrossFit Questions Flashcards
What are type I slow twitch muscle fibers?
Sustained muscular endurance at low intensities
What are type 2a muscle fibers?
Fatigue resistance fibers with less rapid force production than Type 2x; a mix of type 1 and type 2x, with comparable tension that use both aerobic and anaerobic energy systems. These fibers have a higher oxidative capacity and fatigue more slowly than type 2x
What evidence indicates type 2 fiber activity?
Lactate in muscles and blood
Aerobic/interval training outcome
Oxidative metabolism of type I fibres (Enzyme concentration, size and number of mitochondria.)
What is the outcome of anaerobic training?
Increased concentration of anaerobic enzymes
What does conventional strength training not improve?
Cardiac function or blood composition/volume
Conventional strength training will change _________
Muscle capillarisationSize increase = greater spacingCAPILLARY DILUTION
Metcon training prevents _________
Capillary dilutionChallenges body to deliver oxygen/fuel and remove metabolites.
Type IIb fast twitch muscle fibres(Type IIx)
Produce high force levels quicklyFatigue quickly
1k runMax set of pull-ups.3 factors introduced by run.
- Blood flow to upper body delayed by run.2. CNS must re-coordinate.3. Psychological: FEELS harder.
Factors affecting testosterone levels
Large muscle group exercises.Heavy resistance work (1-3RM).Moderate to high volume.Short rest intervals.
Angie
100 pull-ups100 push-ups100 sit-ups 100 squats20mins continuous work.Aerobic.
Barbara
5RFT20 pull-ups30 push-ups40 sit-ups50 squats3min restRoughly 1:1 work:restAerobic interval.
Chelsea
30min EMOM5 pull-ups10 push-ups15 squatsRoughly 2:1 work:rest (40:20secs)Anaerobic interval.
GPPThree key reasoning points
General Physical Preparedness Base of fitness = Strong foundations upon which to build.Greater margin for improving performance in elite athletes by improving GPP, makes sport specific training more efficient.Training/physiology not so well understood that specialisation S&C is optimally effective.
An individual can not reach their genetic potential in all activities because…
- Long endurance events are detrimental to strength training, tissue used for fuel.2. Upper body mass resulting from strength training makes endurance events more difficult.3. Concentrations of aerobic and anaerobic enzymes can not be maximised at the same time.4. Training certain energy systems/muscle groups detracts from training others. Simply not enough time to maximise everything. Even given time, fatigue would compromise training.
Astrand
Major evolutionary adaptations “consistent with habitual physical activity, including endurance and peak effort alternated with rest.”Reasoning behind ‘high intensity’.
The ten fitness domains
Cardiovascular and respiratory enduranceStaminaStrengthFlexibilityPowerSpeedCoordinationAgilityBalanceAccuracy
CrossFit definition of athlete
A person who is trained or skilled in strength, power, balance and agility, flexibility and endurance.’
Measurable parameters of health
Blood pressureCholesterol Heart rateBody fatMuscle massFlexibility Strength
What are the three measures of health?
FitnessWellnessSickness
Hierarchy of effort and concern
Diet: Lays molecular foundation for fitness and healthMetcon: Builds capacity in the three metabolic pathways; aerobic, lactic, phosphocreatine Gymnastics: Establishes functional capacity for body control and ROMWeightlifting/throwing: Develop ability to control external objects and produce powerSport: Applies fitness in competitive atmosphere with more randomised movements and skill mastery
Examples of ‘fringe athletes’
Sumo wrestlerTriathleteMarathonerPower lifter
Energy is derived aerobically when ________
Energy is derived aerobically when oxygen is utilised to metabolise substrates derived from food and liberates energy.>90secs in durationLow/moderate power output
Energy is derived anaerobically when ________
Energy is derived aerobically when energy is liberated from substrates in the absence of oxygen.2 systems: Phosphogen + lactic acid
Benefits of Olympic lifting
Explosiveness/muscle activationCore to extremity sequencingDevelopment of;StrengthMusclePowerSpeedCoordinationVertical leapMuscular endurance Bone strengthMaximum oxygen uptake
Benefits of gymnastics
Improvement of strength to body weight ratio.Skill developmentImprovement of;Coordination BalanceAgilityAccuracyFlexibility
Limitations of a routine
Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of stimulus.’
Neuroendocrine adaptation is ________
Neuroendocrine adaptation is a change in the body that affects you neurologically or hormonally.
Factors affecting neuroendocrine adaptation
Heavy load weight training Short rest periodsHigh heart rateHigh intensity training
Definition of power
Time rate of doing work.Power is defined as intensity and vice versa.
“Athletes are weakest at the margins of their exposure.”Give an example.
If you only ever cycle 5-7miles in each training session you will test weak at less than five and greater than seven miles.True for;Range of motionLoadRestIntensityPowerEtc
The importance of functional movements are __________
The importance of functional movements are twofold;They are mechanically sound and therefore safe.They elicit a high neuroendocrine response.
The four dominant CrossFit themes
Neuroendocrine adaptationPower (Intensity)Cross-TrainingFunctional movements
What are the aims of CrossFit?
Forge a broad, general and inclusive fitness.To build a program that would best prepare trainees for any physical contingency - prepare them not only for the unknown but the unknowable.
The CrossFit prescription.
Constantly varied, high intensity, functional movement.
Break down ‘power’.
Three attributes;LoadDistanceSpeedTherefore; Move large loads over long distances and to do so quickly.Note: Intensity is defined exactly as power.
Characteristics of low GI foods
Limited shelf lifePredominantly found on the perimeter of the grocery store
One protein block in grams
7g
One block of carbs in grams
9g
One block of fat in grams
1.5gAssumes 1.5g contained in protein source. A meal therefore contains 3g of fat per block.
What is the glycemic index?
A measure of a food’s propensity to raise blood sugar.
Dr Uffe Ravnskov on how we can be certain his work was not biased.
We can’t. “Everybody must gain the truth in an active way. If you want to know something you must look at all the premises yourself, listen to all the arguments yourself, and then decide for yourself what seems to be the most likely answer.’
Heart disease: Traditional model v deadly quartet
Traditional modelObesity causes glucose intolerance, hypertension and hypertriglyceridemiaDeadly quartetObesity (Specifically upper body), glucose intolerance, hypertension and hypertriglyceridemia all correlates of hyperinsulemia.Obesity is a symptom, not a cause.
Blood cholesterol v dietary cholesterol
Body produces 3-4x the cholesterol consumed.Production increases when little is consumed, decreases when more is consumed.No correlation between blood cholesterol and artherosclerosis (Coronary heart disease precursor/correlate). Sufferers just as likely to have low blood cholesterol. Degree of artherosclerosis on autopsy unrelated to diet.
Things reduced by intermittent fasting
Blood lipids (Triglycerides and LDL cholesterol)Blood pressureMarkers of inflammation Oxidative stressRisk of cancer
Things increased by intermittent fasting
Cellular turnover and repair Later in the fast:Fat burningGrowth hormone Metabolic rate
Things improved by intermittent fasting
Appetite controlBlood sugar controlCardiovascular functionEffectiveness of chemotherapy
GLUT4 purpose, types and research results
Glucose transporterInsulin and exercise both capable of lowering blood glucose levels (Imports into cells to be used/stored)Clarifies why post workout carbs don’t elicit as large an insulin spike as expected.Diabetics benefit from exercise (See above.) No side effects as with prescription drugs.
Continuum of adaptation persistence (Most to least persistent)
HypertrophyStrengthMuscular endurance PowerTechnique Cardiovascular Endurance
Carbohydrate and protein hormonal responses
CarbohydrateInsulin. Storage hormone.ProteinGlucagon. Has an inhibitory effect on insulin.
Outline gymnastics proficiency in the warmup.
Incrementalism, patience and practice make basic calisthenics easy.Easily incorporated into a warmup for regular exposure.
Essential features of a CrossFit warmup
StretchHip/leg extensionTrunk/hip extension and flexion Pushing and pulling movements
Foundations of effective training
Teaching: Articulate and instruct mechanics of each movement based on individual needs and capacity.Seeing: Discern good from poor movement and identify faults when athlete is static or in motion.Correcting: Facilitate better mechanics using visual, verbal and tactile cues. Includes ability to prioritise faults. Dependent on capacity in teaching and seeing.Group Management: The ability to organise and manage time, space, equipment and participantsPresence and Attitude: The ability to create a positive and engaging learning environment.Demonstration: Provide athletes with an accurate visual example of movement at hand. Lead by example.
Seven steps to the overhead squat
Strong squat using dowel or PVCDislocates, narrow the grip incrementallyDislocates while descending in the squatFind frontal plane while descendingStand straight and tall, dowel overheadSlowly squat, keeping dowel in frontal planeAdd 2.5kg plate etc
Difference between American and Russian swing
Range of motionPower output (Greater amplification than expected)Heart rate
Recommended deadlift frequency
Once per week at max loads
Symptoms of cardiorespiratory failure
Repetitions smooth up until stoppingPale skinHigh heart rateNon communicative Can’t stand unassisted Related to cardiorespiratory endurance
Symptoms of muscular failure
Reps slow down, final rep only partially completeAthlete is flushedLow ventilation and heart rateCommunicative on unloadingRelated to stamina
Contrast cardio respiratory endurance with stamina
CE: The ability of body systems to gather, process and deliver oxygen.Stamina: The ability of body systems to process, store, deliver and utilise energy
Cardiorespiratory endurance possesses breadth and depth. Explain.
Depth: cardiorespiratory capacityBreadth: Measure across multiple domains.Does not exist or develop independently of neuromuscular function.Utility and advantage depends on manner/mode of development (Transferability of capacity)
General Adaptation Syndrome Theory
Organisms go through a series of physiologic responses and adaptations to stress to ensure survival on subsequent exposures later in life cycle.Practical application: homeostasis must be disrupted in order for adaptation to occur.
LSD training incompatible with General Adaptation Syndrome Theory. Why? VO2 Max example.
In conventional 20-60min prescriptions oxygen demand is easily met by supply.This type of training does not - and cannot - disrupt homeostasis.With no homeostatic disruption there is no adaptation.
LSD training improves endurance without improving VO2 Max. How?
LSD training is energy substrate (Glycogen) depleting and can also exceed body’s ability to metabolise fat for energy.Both of these are significant homeostatic disrupters within the General Adaptation Syndrome theory and result in improved endurance.Stamina v endurance
Adaptation induced by interval training
Exceeding oxygen consumption capacityRequires body to use primarily glycogen (Anaerobic glycolysis)NOTABLE: Lactic acid accumulation is a correlate, not cause of adaptation.
Oxygen consumption does not relate strongly to delivery. Explain.
VO2 Max adaptation occurs in the muscle (The consumption), not in the heart, lungs or vasculature (The delivery system)
Four principles of physiologic conditioning
OverloadSpecificityReversibilityIndividual differences
Overload
If you work the body harder than it is used to, it will adapt and improve in that area.Three parameters: Frequency, intensity, duration
Routine is to be avoided. Why?
- Avoids training plateaus2. Forces work on weaknesses3. Variance keeps a program interesting
Specificity
Specific exercise elicits specific adaptation.Specialisation comes at a cost.
Reversibility
Once you reach a desirable level of fitness activity must be maintained to prevent deconditioning.
Individual differences
One size does not fit all.Individuals have different areas they need to work on.Genetics play a role in strengths and weaknesses.
Physiological factors that determine VO2 Max
- Ability of the heart to pump blood2. Oxygen carrying capacity (Hemoglobin content) of blood3. Ability of working muscles to accept a large blood supply (Capillarisation)4. Ability of muscle cells to extract oxygen and use it to produce energy (Number of mitochondria and aerobic enzymes)
Why is VO2 Max a poor test of aerobic capacity?
VO2 Max is specific to what you are doing.Test is conducted on stationary bike or treadmill.There is no true movement-agnostic VO2 max, simply a range of maxes (Breadth and depth)
Alternative to VO2 Max test.
CrossFit benchmark workouts.
Characteristics defining FT/ST fibres
Mitochondria density Capillary densityOxidative/glycolytic enzyme activityCreative phosphate storesContraction velocity
Categories of dysfunction (Starrett)
Pathological: Disease, infection, medical intervention requiredCatastrophic: Car crash, sports injury etc^ 1% Unavoidable Overtension: Good positions but tight. Think rusty door hingeOpen circuit fault: Optimal position not achieved, body finds stability wherever possible^ 99% Avoidable
MechanicsTechnique FormStyle
Mechanics: Physics of the movement, the angles, velocityTechnique: The method that will help me successfully complete the motionForm: Attaching normative values to the movement, “good”/”bad” technique Style: Signature that adds nothing to the above
Hans Selye
General adaptation syndrome3 stages: Alarm, resistance, exhaustion
Characteristics of a task priority workout
Intensity conferred by;PaceLoadRepsSome combination of the aboveFirst round hard but possibleSecond round onwards, pacing, rest and rep strategies should be employed to make the task manageable.If second round can be completed without trouble, the elements are too easy.
Time priority
Time is set, work rate variesAMRAP
Characteristics of a time priority workout
Challenge manifests only through multiple cyclesElements themselves not significant outside of the pace required to maximise rotations
Task priority
Task is set, time variesEg. 3RFT
The three sleep hormones
Growth hormoneLeptin Cortisol
Growth hormone
Aids bone and muscle recovery50-60% released during sleep, most of which is in the first half.Stimulates release of triglycerides from fat ie more energy from fat when we get adequate growth hormone
Leptin
Appetite suppressant during sleepRegulates insulinLack of sleep reduces leptin levels, messing with cravings and diet
Cortisol
Stress hormone only meant during fight or flight responsesStops use of energy from foodCauses weight gain and breakdown of muscleIncreased by stress and overtraining Reduced by sleep
CrossFit.com programming demonstrates effective variance by:
Not following a set pattern for which days certain elements occurIncluding all movements regardless of skillAllowing ample opportunities for assessmentCreating simple, short, high-intensity pairings
How to optimize CF programming
Working Weaknesses: Improves overall fitness but must not become a bias. Improve area, maintain, move on.Scaling Effectively: a trainer needs to review the original workout for its intended s lus, to include:movement functionsloading parameterstimeframevolume of repetitions
Common programming errors
Lack of regular assessment to determine effectivenessVariance is not applied correctly:randomization of workout variablesbiasing certain variablesemphasizing non-essential elementsLack of higher-skill developmentExcessive volumeAssumption that games standards are best representation of movement or fitness
Drills to become a ‘great’ coach
Gauge reactions to your coaching, are your words affecting performance?Listen. Just listen. Don’t prepare next statement.Engage a newer member for 5mins after class.Defend those who aren’t present.Coach using only positive statements.Only be constructive.
Air Squat
Setup:Shoulder width stanceExecution:Hips descend back & downLumbar curve maintainedKnees in line with toesHips descend lower than kneesHeels downFinish:Full hip & knee extension
Air Squat: Faults/fixes
Flexion in lumbarCue: Lift chestHave athlete raise arms during descentWeight on toesExaggerate weight on heels by lifting toesTactile cue to push hips back and downDepth Relentless cue of “Lower”Target (Medball/box/plates)Initiation with kneesTactile cue for hips back and downBlock knees with hand Knees track inCue “Knees out” or “Spread ground apart w/ feet”Tactile cue on outside of knee
Front Squat
Setup:Same as air Squat plus…Hands just outside of shouldersLoose fingertip grip on barElbows high (Upper arm parallel to ground)Execution:See air Squat Finish:See air Squat
Front squat faults/fixes
As air Squat, plus…Bar away from torso:Check that grip is open, bar on fingertipsCue “Elbows high”Adjust rack manually Elbows drop during squat:Tactile/verbal adjustment
What is the crossfit prescription?
constantly varied, high-intensity, functional movement
What are functional movements?
Universal motor recruitment patterns
Are compound movements single or multi joint?
multi joint
What 3 attributes qualify functional movements for the production of high power?
Load, distance and speed
Definition of intensity
Power
The independent variable most commonly associated with maximizing favorable adaption to exercise
Intensity
The 3 most important and interdependent faceets of any fitness program
Safety, efficacy, and efficiency
Safety, efficacy, and efficiency of any fitness program can be supported only by
measureable, observable, repeatable facts
Crossfit is
empirically driven, clinically tested, and community developed.
In implementation crossfit is
the sport of fitness
What is the power to produce an effect?
Efficacy
What type of program is crossfit?
A core strength and conditioning program
Crossfit is not a specialised fitness program but
a deliberate attempt to optimise physical competence in each of the ten recognised fitness domains.
What are the ten fitness domains?
Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Why was the crossfit program developed?
To enhance an individual´s competency at all physical tasks.
What are the 3 metabolic pathways?
glytolitic, oxidative and phosphagen.
Crossfit works with
compound movements and shorter high intensity cardiovascular movements and shorter high intensity cardiovascular sessions
What is the Webster’s Dictionary definition of an athlete
a person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina
Crossfit definition of an athlete
a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance
What is the crossfit method
to establish a hierarchy of effort and concern that builds as diet, metabolic conditioning, gymnastics, weightlifting and throwing, and sport
Diet
lays the molecular foundations for fitness and health
Metabolic Conditioning
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways
Gymnastics
establishes functional capacity for body control and range of motion
Weightlifting and throwing
develop ability to control external objects and produce power
Energy is derived aerobically when
oxygen is utilized to metabolize substrates derived from food liberates energy
Examples of aerobic activity
running on treadmill, swimming a mile
Energy is derived anaerobically when
energy is liberated from substrates in the absence of oxygen
examples of anaerobic activity
running a 100 meter sprint, squatting, and doing pull-ups
Two olympic lifts
The clean and jerk and the snatch
The proper sequence to apply force to muscle groups
the center of the body to its extremities
The only lifts shown to increase maximum oxygen uptake
Olympic lifts
A change in the body that affects you either neurologically or hormonally
Neuroendocrine adaptation
the time rate of doing work
The time rate of doing work
functional movements
Mechanically sound movements that elicit a high neuroendocrine response
Protein
should be lean and account for 30% of total caloric load
carbohydrates
should be predominantly low-glycemic and account for about 40% of total caloric load
fat
should be predominantly monounsaturated and account for about 30% of total caloric load
Base your diet on
garden vegetables
Webster’s dictionary of fitness
ability to transmit genes and be healthy
training
Activity that improves performance through a measurable organic change in the body
practice
Activity that improves performance through changes in the nervous system
phosphagen pathway
metabolic pathway that dominates the highest-powered activities that last less than ten seconds
glycolytic pathway
metabolic pathway that dominates moderate-powered activities that last up to several minutes
oxidative pathway
metabolic pathway that dominates low-powered activities that last in excess of several minutes
what two metabolic pathways are anaerobic
phosphagen and glycolytic
The key to developing the cardio system without an unacceptable loss of strength, speed, and power is
interval training
What metabolic pathway is the dominant pathway in intervals of 10-30 seconds of work followed by rest of 30-90 seconds repeated 25-30 times
phosphagen pathway
gymnastics
All activities like climbing, yoga, calisthenics, and dance where the aim is body control
Which is considered a sport, weightlifting or weight lifting?
weightlifting
The enemy of progress and broad adaptation
routine
health
Increased work capacity across broad time, modal, and AGE domains
work capacity
The ability to perform real physical work as measured by force x distance/time
Physical output can be measured in terms of
foot-pounds/minute
Crossfit dietary recommendation for optimal physical performance is to eat
meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar
Crossfit’s best performers are
Zone eaters
What is a block?
a unit of measure used to simplify the process of making balanced meals
How many grams of protein are in one block?
7
How many grams of carbohydrates are in one block?
9
How many grams of fat are in one block?
1.5
Studies have proven that high concentrations of this supplement may reduce inflammation, resulting in weight loss, improved blood chemistry and better overal health
Fish oil
Crossfit workout pattern that allows for a higher volume of high-intensity work than others
three-day-on, one-day-off
Three distinct workout modalities
metabolic conditioning (M), gymnastics (G), and weightlifting (W)
Metabolic conditioning
monostructural activities to improve cardiorespiratory capacity and stamina
Weightlifting
to increase strength, power, and hip/leg capacity
risk
Executing a movement that is likely to be missed or botched
originality
A movement or combination of movements unique to the athlete - a move or sequence not seen before
What will inevitably doom a physical training program and dilute a coach’s efficacy is
a lack of commitment to fundamentals
Rhabdomyolysis
A breakdown of muscle contents that results in the release of muscle fiber contents into the bloodstream
eccentric muscle contractions
Contractions in which muscles attempt to shorten while they are being stretched
When potassium is in high concentrations in the blood, it is a good indicator of
rhabdo
A build-up of sodium and calcium in muscle cells results in
painful swelling that can lead to compartment syndrome
A warehouse for oxygen
myoglobin
Results when an area of soft tissue that is encased in non-expansible connective tissue experiences so much swelling that the pressures exceed the pressure of blood circulating within the small capillaries within the compartment
compartment syndrome
Extent to which time or effort is well used for the intended task or purpose
Effciency
Your max back and front squat is an excellent measure of your
core, hip and leg strength
Your max overhead squat is an excellent measure of your
core stability and control
High Glycemic foods =
bad foods..starchy, sweet, potato, grains, processed foods, rice, bread, and desserts.
Low Glycemic foods =
good foods…meats, vegs, fruits, nuts and seeds
One of the symptoms of Rhabdo
is Coca-Cola urine.
What is CrossFit?
High Intensity, Constantly Varied, Functional movements
Doing common things uncommonly well brings success
Virtuosity
5 unchanging elements
1) Midline Stability2) Posterior chain engagement and weight in heels3) Core to extremity4) Active shoulder (load overhead)5) Range of motion
What is Fitness?
Work capacity across a broad time + MODEL domains
Technique X Intensity =
Threshold Training
How many per day -EPA-DHA
3-5 grams
Benefit of weighing food
optimal perfromance
The way our body reads food
Macro Nutrients
Carb examples
Fruits, grains and veggies
Protein ex:
Milk, Meat and beans
Fat ex:
Nuts and seeds
Met Con ex
runing, rowing, cycling, jump rope
monstructural activities commonly referred to as cardio
Metabolic Conditioning or met con
“task priority”
TASK is set and the time varies. AMRAP
“time priority”
the athlete is kept moving for a specified TIME and the goal is to complete as many cycles as possible.
Variance
unpredictability
Define General Physical Preparedness (GPP) and indentify the relationship of Variance to GPP
General physical preparedness (GPP), as described by Verkoshansky and Bompa, prevents injury, increase work threshold and is the basis whereby sport specific training may be conducted at levels consistent with elite performance. Historically GPP has consisted of sled drags, complexes, and body weight calisthenics performed at high intensity with resultant improvements in aerobic and anaerobic endurance, enhanced recovery, above normal euroendocrine response, and accentuated hypertrophy.
The key features of GPP, and CrossFit, are
functionality, generality and intensity.
equal to average power (force x distance / time).
Intensity
Functional
Natural effective and efficient locomotors of body and external objects
most important characteristic of Functional Movements
their capacity to move large loads over long distances, and to do so quickly.
“time rate of doing work.”
Power
Describe how Power is related to Intensity
Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise. And again, intensity is defined as power.
Articulate the relationship between Intensity and results related to fitness goals
Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.Intensity, as Coach Greg Glassman, founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, sobe patient.
Absolute intensity
subjective, depending purely on the individual’s physical and psychological tolerances. Relative intensity means you have to work as hard as you can without overdoing it.
Relative intensity
subjective, depending purely on the individual’s physical and psychological tolerances. Relative intensity means you have to work as hard as you can without overdoing it.
Cardiovascular/respiratory endurance
The ability of body systems to gather, process,and deliver oxygen.
The ability of body systems to process, deliver, STORE , and UTILIZE energy.
Stamina
The ability of a muscular unit, or combination of muscular units, to apply FORCE.
Strength
ability to maximize the range of MOTION at a given joint
flexibility
-The ability of a muscular unit, or combination of muscular units, to applyMAX force in minimum time
Power
The ability to minimize the TIME CYCLE of a repeated movement.
Speed
The ability to combine several distinct MOVEMENT PATTERNS into a singular distinct movement.
Coordination
The ability to minimize transition time from ONE MOVEMENT PATTERN to ANOTHER.
Agility
The ability to control the placement of the bodies center of gravity in relation to its support base
Balance
The ability to control MOVEMENT IN A GIVEN DIRECTION or at a given intensity.
Accuracy
reducing the angle of a joint
Flexion
is increasing the angle of a joint.
Extension
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life, sport, and combat is best accomplished through which of the following?
Variance
these three standards define the CrossFit view of fitness.
1)ten general physical skills2)based on the performanceof athletic tasks, -Hopper3)while the third is based on the energysystems that drive all human action. 3 Metabolic Pathways
Organic Training
Cardiovascular/respiratory endurance Stamina Strength Flexibility
neurologic - adapts with practice
Coordination Agility Balance Accuracy
Too much time in _____ , diminishes phosphagen and glycolytic
Oxidative
________ is simply a neasure of a foods propensity to raise blood sugar.
Glycemic Index
________plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers & diabetes.
Carbohydrates
chronic and acute level of insulin as a result of habitual consumption of excess carbs
Hyperinsulinemia
As you develp better technique and control at high speeds your ____ will increase.
Power output
Refers to activity that improves performance through a measurable organic change in the body
Training
4 defining themes of cf
1)endocrine adaptation 2)power 3) cross training 4)functional movements
Which type of exercises seem to increase tension on muscle cell membranes and it is this tension that appears to break them down.( Leading to rhabdo)
Eccentric exercises
The name of the toxic chemical which damages kidney cells- caused by myoglobin leaking out with potassium making its way to the kidneys
ferrihemate
Primary diagnostic indicator of rhabdo
elevated (cpk) serum creatine phosphokinase
flushing sodium out of system from too much water
hyponatremia
-Lumbar curve maintained-weight in heels-depth below parallel-knees track over feet
Air squat
-Bar racked properly-elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip-elbows high throughout the movement
Front squat
-Active shoulders throughout the movement-Bar stays overhead in the frontal plane
Overhead squat
-Good setup-Constant tightness in the midsection, ribs locked down-Overhead and active shoulder at the top of the press. overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open-Bar travels straight up
Shoulder press
-Torso drops down on the dip. No forward inclination of the chest and no muting of the hip-Aggressive turn around from the dip to the drive
Push press
-Full extension of the hip before reversing hip direction from upward to downward-Landing is in a partial squat with the bar locked out directly overhead-Fast and aggressive
Push perk
-Lumbar curve maintained-weight on heels-shoulders slightly in front of bar on setup-Hips and shoulders rise at the same time-Bar stays in contact with legs throughout the movement-At the top the hip is completely open and knees are straight
Deadlift
-Hips open before shrug and arm bend-Bar is pulled up to just below the chin-Fast and aggressive-Elbows travel and finish high and outside;elbows are higher than the hands at all times during the movement
Sumo deadlight high pull
-Hips reach full extension-Hip is extended and shrug is initiated before arms pull-The ball is caught in a low (below parallel) and tight (not collapsed) front squat position-Fast and aggressive throughout-Athlete stands all the way up with the ball in the rack position to finish
Medicine ball cleans
the cf method is to establish a hierarchy of effort and concern that builds as follows :
diet, metabolic conditioning, gymnastics, weightlifting & throwing, sport (page 9 for definitions)
Define midline stabilization
The ability to maintain rigidity, stability, and a lack of deflection from that line
What is the primary role of the abdominals?
The abdominals, along with the hip flexors, control one side of the torso
What are the primary muscles of the core?
Abdominals, hip extensors, hip flexors, trunk extensors, trunk flexors,
Hip extension
Hip flexion and extension, glutes and hamstrings work concentrically and eccentrically. Femur on pad and pelvis is free. 25-30 reps without momentum
Back extension
Pad under the pelvis. Deliberate surrender of the lumbar curve, engage the trunk flexion and extension. Erectors work dynamically. Glute and hamstring work statically or isometrically. 25-30 reps without momentum
Hip and back extension
Femur on pad and pelvis is free. Starts at the bottom, pelvis lifts first followed by a wave of contraction from lumber to the cervical finishing with a rhomboid pull at the top. Dynamic glute-hamstring movement.
Ab mat sit up
Lower back on ab mat, legs butterflied. Shoulders touch the ground and must pass the hip line on the way up
Identify the three macronutrients
Protein, carbohydrates, fat
Glycemic Index
A measure of a foods propensity to raise blood sugar
Define hyperinsulinemia
Chronically elevated levels of insulin
What are the dangers of chronically elevated insulin levels?
HyperinsulinemiaIt is a snowball effect. The body has to create more insulin to bring down the level of sugar until the body can’t keep up.
Identify the recommended diet for avoiding sickness
Eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
What is the Crossfit recommendation for optimizing performance?
The Zone Diet
What are the benefits of eating high-quality foods?
Gives a great source of micro and macronutrients inn terms of composition, variety and density. Supplementation is not required.
What are the benefits of weighing and measuring foods?
Optimizing performance
What is the primary benefit of fish oil supplementation?
Improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body
What kind of fat is in fish oil?
Polyunsaturated - Omega 3 + Omega 6
What is an optimal starting point for one’s self or their athletes?
Eating well
What are the benefits of carbohydrate restriction?
There is a lower insulin response
What is the importance of diet for fitness and health?
Performance. Having the right amount of energy to perform at a high intensity
What are the effects of a highly refined and processed carbohydrate diet can have on health?
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What are the similarities in common nutrition strategies used within the CrossFit Community?
Stick with real foods
What is the utility for using the Zone diet as a starting point for quantifying macronutrient intake?
Block prescription
What is insulin?
A hormone that decreases blood sugar and is stored in the pancreas
What is glucagon?
A hormone that is released from the pancreas into the blood stream that increases blood sugar. It is a mobilizer
What are the three major movement modalities?
Gymnastics, metabolic conditioning, weightlifting
Give examples of the three major movement modalities
Gymnastics - Rope climbMetabolic Conditioning - RowWeightlifting - Snatch
Define the common workout formats
Task Priority (variable is time), Time priority (rounds and reps are variable), Heavy Day (heavy lifts)
Give examples of common workout formats
Task Priority (variable is time), Time priority (rounds and reps are variable), Heavy Day (heavy lifts)
What is the Trainer Licence Agreement?
The agreement governs your right to use the crossfit brand in connection with crossfit
What is the proper credential name earned from completing the certificate requisites?
CrossFit Level 1 Trainer
What are you able to do with the credential name earned?
Used next to ones name, website with a biography or on a business card
Define rhabdomyolysis
A medical condition where muscle tissue breaks down and the contents of the muscle calls are released into the bloodstream.
What are the common causes of rhabdomyolysis?
High-intensity, high-volume exercise or negatives
What are the most important symptoms of rhabdomyolysis?
Severe generalized muscle pain, nausea and vomiting, abdominal cramping, dark red or cola-coloured urine.
What does the damage in rhabdomyolysis?
Myoglobin
When do you need to refer an athlete for medical treatment?
Numbness or chronic pain in joints and muscles should be referred to medical professionals. It is immediately necessary for any non-responsive athletes.
What are some factors that can affect athlete safety?
Equipment condition, use and arrangement, as well as improper spotting of athletes
Which clients need to be cleared for exercise?
Any potential athlete with a medical condition (pregnancy, surgery, diabetes)
What is CrossFit’s hydration recommendations?
Drink when you are thirsty, do not when you are not
Define technique
Technique is what maximizes the work completed for the energy expended
How does technique affect work accomplished and energy expended?
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What is the relationship of coordination, accuracy, agility and balance to practice technique?
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What is the relationship of technique to optimize results?
Good technique gives you a productive application of force
What is the relative demand on the neurological system as load increases?
Heavier the weight, the more neurological the movement and less margin of error
What is CrossFit’s definition of strength?
The productive application of force
What are the 3 meaningful components of a fitness program?
Safety, Efficiency and Efficacy
Define Safety
What is the risk involved?
Define Efficiency
How long is it going to take?
Define Efficacy
What am I going to get out of it?
What are the factors included in the charter?
Mechanics, consistency, and intensity
What are the common movement themes?
Midline Stability (MLS)Posterior Chain Engagement (PCE)Core To Extremity (C2E)Range Of Motion (ROM)Active Shoulder (AS)
Characteristics of functional movements
Natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high-power producing
Identify the most important characteristic of functional movements
Their capacity to move large loads over long distances, and to do so quickly
Define work
Ability to perform real physical work
Calculate work
Force x Distance
Define Power
Power = Intensity
Calculate Power
Force x Distance(work) / Time
How do relative changes in force, distance and time change power output?
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What are the two types of intensity?
Absolute Intensity, Relative Intensity
How is intensity related to power?
High intensity = Power
What is the relationship between intensity and results?
Intensity is where the results come from. Intensity must be relative to each individuals physical and physiological capabilities.
Define variance
***Broad, general, inclusive
Define General Physical Preparedness (GPP)
Is used to establish a broad foundational fitness level that then can be converted and applied throughout a wide range of tasks
Explain the concept of “failing at the margins of your experience”
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How does “failing at the margins of your experience” relate to variance in CrossFit?
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What is the difference between Specialization and CrossFit?
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Definition of Fitness?
Work capacity across broad times and modal domains
Definition of health?
Work capacity across broad times and modal domains across the years of your life
What is the relationship between fitness and health?
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What are the four models of fitness
10 General Physical Skills, The Hopper, Metabolic Pathways, Sickness-Wellness-Fitness Continuum
10 General physical skills
If your goal is optimum physical competence than all physical skills must be considered.
Cardio Respiratory Endurance, Stamina, Strength, Flexibility
Organic - Requires training
Power, Speed
Organic and adaptations of both - Requires training and practice
Coordination, accuracy, balance, agility
Neurological - Requires practice
The Hopper
Physical challenge lottery, measurable tasks, quantifiable, balance of skills and drills. Being able to perform well at any task imaginable.
Metabolic Pathways
Phosphagen, Glycolytic, Oxidative
Phosphagen Pathway
10 Seconds or less - 100m sprint or 1RM DL - Anaerobic activity
Glycolytic Pathway
2 Minutes or less - 400m sprint - Best blend of phosphates and oxidative - Anaerobic activity
Oxidative Pathway
Long Sustainable - Marathon - Aerobic activity
What does a balance of bioenergetics mean?
The engines that fuel all human activity
Sickness, Wellness, Fitness Continuum Model
Fitness provides a great margin of protection against the ravages of time and disease
Define Sickness
Pulse = 100bpmBF = 40%+Blood Pressure = 160/80DL = 1/2 BW
Define Wellness
Pulse = 70bpmBF = 20%Blood Pressure = 120/80DL = BW
Define Fitness
Pulse = 50bpmBF = 10% or lessBlood Pressure = 110/55DL = 2x BW
What are the 10 General Physical Skills
Cardio endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy
What is CF by definition?
Constantly varied functional movement performed at a high level of intensity.
What is meant by virtuosity” in CrossFit?”
Doing common tasks uncommonly well.
Why constant variance?
- Broad general inclusive(BGI),
- General physical preparedness (GPP),
- Unknowns – vary conditions to prepare for the unknown,
- Preparation at margins of experience to prevent failure at margins of experience,
- Change the conditions to expand preparation.
What is intensity?
Intensity = ability to produce power, i.e. I = P.
Mechanics/Fundamentals ––> Consistency ––> Intensity
Relative to physical and psychological tolerance – Good, but hurts and is uncomfortable.
What does intensity do?
It is an independent variable that maximizes the rate of return on favorable adaptations.
What are functional movements?
- Natural
- Universal motor recruitment patterns.
- Essential to live and function.
- Safe.
- Compound yet irreducible.
- Core to Extremity.
What is an athlete?
In CrossFit, a person who is trained or skilled in strength, power, balance, and agility, flexibility, and endurance.
What are the 10 physical skills?
- Cardio–vascular endurance.(organic)
- Stamina.(organic)
- Strength.(organic)
- Flexibility.(organic)
- Power.(organic & neurological)
- Speed.(organic & neurological)
- Accuracy. (neurological)
- Agility. (neurological)
- Balance. (neurological)
- Coordination. (neurological)
What of the 10 physical skills involve organic changes in the body?
- Cardio–vascular endurance.(organic)
- Stamina.(organic)
- Strength.(organic)
- Flexibility.(organic)
What of the 10 physical skills involve neurological changes in the body?
- Accuracy. (neurological)
- Agility. (neurological)
- Balance. (neurological)
- Coordination. (neurological)
What of the 10 physical skills involve both organic and neurological changes in the body?
- Power. (organic & neurological)
2. Speed.(organic & neurological)
What is health?
Sustained fitness.
What is the goal of fitness?
Increased work capacity across broad time and modal domains. (F=WCABTMD)
What is wellness?
Not being sick.
How do you increase physical skills involving organic changes?
Productive application of force.
How do you increase physical skills involving neurological changes?
Technical practice.
How do you measure fitness?
Work Capacity” which is Force x Distance = Work/Time = P (Average Power)
What is fitness?
Ability to perform well at any and every task imaginable.
How do you look at fitness goals?
Large Loads, Long Distances, Quickly
LL, LD, Q
What are the 9 foundational movements of Crossfit?
Squat, Front Squat, & Overhead Squat.
Press, Push Press, & Push Jerk; and Dead Lift.
Sumo Dead Lift High Pull, & Medicine Ball Clean.
What are the elements of the 9 foundational movements?
- Mid–line Stabilization.
- Core to Extremity.
- Driving Out of Heels.
- Active Shoulders.
- Full Range of Motions.
What are the 3 metabolic pathways?
- Phophagen (anaerobic)
- Glycolytic (anaerobic)
- Oxidative (aerobic)
What are the specifications of the phophagen metabolic pathway?
Duration of work in sec: 10–30
Duration of recovery in sec: 30–90
Load/Recovery Ratio: 1:3
Repetitions: 25–30
What are the specifications of the glycolytic pathway?
Duration of work: 30–120
Duration of recovery in seconds: 60–240
Load/Recovery Ratio: 1:2
Repetitions: 10–20
What are the specifications of the oxidative metabolic pathway?
Duration of work: 120–300
Duration of recovery in seconds: 120–300
Load/Recovery Ratio: 1:1
Repetitions: 3–5
What does aerobic mean?
Aerobic means energy is derived when oxygen is utilized to metabolize substrates from food and liberates energy.
What does anaerobic mean?
Anaerobic means energy is liberated from substrates in absense of oxygen.
What is the set–up of the AIR SQUAT?
Stance: should–width and full extension at hips and knees.
What are the points of execution of the AIR SQUAT?
- Weight on heels;
- Lumbar curve;
- Chest up;
- Butt travels back and down;
- Bottom of squat is below parallel; 5a. Hip crease is below top of the kneecap;
- Rtn to full extension at hips and knees to complete, and
- Head position is neutral.
What are the primary points of performance of the AIR SQUAT?
- Lumbar curve maintained;
- Weight on heels;
- Depth below parallel; and
- Knees track over feet.
What is the set–up of the FRONT SQUAT?
Stance: should–width
Full extension at hips and knees.
Bar racked” on the shoulders,
What are the points of execution of the FRONT SQUAT?
- Weight on heels;
- Lumbar curve;
- Chest up;
- Elbows high; arms stay parallel to the ground throughout whole,
- Butt travels back and down;
- Bottom of squat is below parallel; 6a. Hip crease is below top of the kneecap;
- Knees track parallel to feet;
- Rtn to full extension at hips and knees to complete, and
- Head position is neutral.
What are the primary points of performance of the FRONT SQUAT?
- Bar racked property;
- Elbows high just outside shoulders;
- Bar rests on shoulders with loose finger tip grip; and
- Elbows high throughout the movement.
What is the set–up of the SHOULDER PRESS?
Stance: Hip Width;
Hands just outside the shoulder;
Bar in front, resting on the rack” or “shelf” created by the shoulders;
What are the points of execution of the SHOULDER PRESS?
- Cue for the action is PRESS”;
What are the primary points of performance of the SHOULDER PRESS?
- Good setup;
- Constant tightness in the midsection; ribs locked down;
- Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open; and
- Bar travels straight up.
What is the set–up of the PUSH PRESS?
• Stance = hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created by
the shoulders
• Elbows down and in front of bar; elbows are lower than
in the front squat
• Tight midsection
• Closed grip, with thumbs around the bar
What are the points of execution of the PUSH PRESS?
- The cue for the action is “Dip, drive, press”
- Dip: perform a shallow dip (flexion) of the hips, where
the knees push forward slightly, the butt goes back, and
the chest stays upright. - Drive: extend the hip rapidly and fully.
- Press: press the bar to overhead, with locked arms.
What are the primary points of performance of the PUSH PRESS?
- Torso drops straight down on the dip. There is no
forward inclination of the chest and no muting of the
hip. - Aggressive turn around from the dip to the drive.
What is the set–up of the PUSH JERK?
• Stance: hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created
by the shoulders.
• Elbows down and in front of bar; elbows are lower than
in the front squat.
• Tight midsection.
• Closed grip, with thumbs around the bar.
What are the points of execution of the PUSH JERK?
- The cue for the action is “Dip, drive, press and dip”
- Dip: perform a shallow dip (flexion) of the hips, where
the knees push forward slightly, the butt goes back, and
the chest stays upright. - Drive: extend the hip rapidly and fully.
- Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead.
- “Catch” the bar with arms locked out overhead.
- Stand to full extension with bar overhead.
What are the primary points of performance of the PUSH JERK?
- Full extension of the hip before reversing hip direction from upward to downward.
- Landing is in a partial squat with the bar locked out directly overhead.
- Fast and aggressive.
What is the set–up of the DEADLIFT?
Stance: Between hip width and shoulder width;
Weight in heels;
Back arched/lumbar curve locked in;
Shoulders slight in front of bar;
Bar in contact with the shins;
Arms locked straight;
Symmetrical grip outside the knees, just wide enough to not interfere with knees.
What are the points of execution of the DEADLIFT?
- Drive through the heels;
- Extend legs while legs and shoulders rise at the same rate;
- Once the bar passes the knees, the hip opens all the way up;
- Bar maintains contact with the legs the entire time;
- Head neutral;
- On rtn to floor, push hips back and shoulders forward slightly – deply the knee bend; and
- Once bar descends below the knees and the torso angle is set, return the bar to the set up position.
What are the primary points of performance of the DEADLIFT?
- Lumbar curve maintained;
- Weight on heels;
- Shoulders slightly in front of bar on setup;
- Hips and shoulders rise at same rate;
- Bar stays in contact with legs throughout the movement; and
- At the top the hip is completely open and knees are straight.
What is the set–up of the SDHP?
Weight in heels; Back arched/lumbar curve locked in; Shoulder slightly in front of the bar; Bar in contact with shins; Arms locked straight; and Symmetrical grip inside the knees.
What are the points of execution of the SDHP?
- Accelerate through the heels from the ground to full extension of the hips and legs,
- Shrug, with straight arms,
- Arms follow through by pulling bar to the chin with elbows high and outside, and
- Return the bar down fluidly in the reverse sequence: arms, then traps, then hips, then knees, back to the setup position.
What are the primary points of performance of the SDHP?
- Hips open before shrug and arm bend;
- Bar is pulled up to just below the chin;
- Fast and aggressive; and
- Elbows travel and finish high and outside, elbows higher than the hands at all times during movement.
What is the set–up of the MBC?
Stance: shoulder width or slightly wider;
Weight on heels;
Back arched/lumbar curve locked in;
Shoulders over ball;
Ball on the floor between legs with clearance for the arms; and Arms straight, palms on outside of the ball w/ fingertips pointing down.
What are the points of execution of the MBC?
- Accelerate through the heels from the grd to full ext of the hips and legs;
- Shrug with straight arms;
- Back arched/lumbar curve locked in;
- Hip retreats, land in full front squat, with the elbows beneath the ball; and
5 Return to setup.
What are the primary points of performance of the MBC?
- Hips reach full extension;
- Hip is extended and shrug is initiated before arms pull;
- Ball is caught in a low (below parallel) and tight (not collapsed) front squat position;
- Fast and aggressive throughout; and
- Athlete stands all the way up with ball in the rack position to finish.
