CF-L1 Flashcards
What is the aim of crossfit?
To forge a broad, general, and inclusive fitness. Our specialty is not specializing.
CrossFit’s objective is to provide a broad-based fitness that provides maximal competency in all adaptive capacities
What is the definition of CrossFit?
Constantly varied, high-intensity functional movement.
What is functional movement
universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound (multi-joint). Natural, effective, and efficient locomotors of body and external objects.
What qualifies functional movements for the production of high power?
Load, distance, speed
How is intensity defined
Power, it’s the independent variable most commonly associated with maximizing the rate of return of favorable adaption to exercise
How is intensity defined
Power, it’s the independent variable most commonly associated with maximizing the rate of return of favorable adaption to exercise
What is the holy grail of performance improvement
increased work capacity
what are the 10 fitness domains/physical adaptations
cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance,
and accuracy.
This model evaluates our efforts against a full range of general physical adaptations
What is CrossFits definition of an athlete?
“a person who is trained or skilled in strength, power, balance and
agility, flexibility, and endurance.”
CrossFit holds “fitness,” “health,” and “athleticism” as strongly overlapping constructs. For most purposes, they can be seen as equivalents.
What is a fringe athlete
An athlete whose fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges.
Describe aerobic activity
Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Examples of aerobic activity include running on the treadmill for 20 minutes, swimming a mile, and watching TV
It warrants mention that in any activity all three energy systems are utilized
though one may dominate.
Describe anaerobic activity
Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen. Properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle
wasting consistent with high-volume aerobic exercise! These activities are of less than two minutes in duration and involve moderate to high-power output or intensity. Examples of anaerobic activity include running a 100-meter sprint, squatting, and doing pull-ups.
It warrants mention that in any activity all three energy systems are utilized
though one may dominate.
What are the two anaerobic systems?
There are two such anaerobic systems, the phosphagen (or phosphocreatine) system and the lactic acid (or glycolytic) system.
What is Neuroendocrine adaptation
a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or
completely a result of a hormonal or neurological shift.
Heavy load weight training, short rest between sets, high heart rates, high-intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.
How is power defined
Power is defined as the “time rate of doing work.” Power is, in simplest terms, “hard and fast.”
What is cross-training
We view cross training as exceeding the normal parameters of the regular
demands of your sport or training. CrossFit recognizes functional, metabolic, and modal cross training. That is, we regularly train past the normal motions, metabolic pathways, and modes or sports common to the athlete’s sport or exercise regimen
What are functional movements
There are movements that mimic motor recruitment patterns that are found in everyday life. Functional movements are mechanically sound and therefore safe, and they also elicit a high neuroendocrine response.
What is the dietary prescription
- Protein should be lean and varied and account for about 30 percent of
your total caloric load. - Carbohydrates should be predominantly low-glycemic and account for
about 40 percent of your total caloric load. - Fat should be from whole food sources and account for about 30 percent
of your total caloric load.
Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). T
Foods to avoid
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High-glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.
What is training and which of the 10 general physical skills come through training?
Training refers to activity
that improves performance through a measurable organic change in the body. endurance, stamina, strength, and flexibility
What is practice and which of the 10 general physical skills come through practice?
Practice refers to activity that improves performance through changes in the nervous system.
Coordination, agility, balance, and accuracy come about through
practice.
Which of the 10 general physical skills come through practice and training?
Power and speed
What are the three metabolic pathways?
These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway, and the oxidative (or aerobic) pathway
What is the essence of the hopper
To perform well at every and any task available. This models focus is on breadth and depth of performance;
What is the phosphagen metabolic pathway
dominates the highest-powered activities, those that last less than about 10 seconds.
What is the glycolitic metabolic pathway
dominates moderate-powered activities, those that last up to several minutes.
What is the oxadative metabolic pathway
dominates low-powered activities, those that last in
excess of several minutes.
What are the four fitness models of crossfit
the 10 general physical skills, the hopper, the four metabolic pathways, sickness-wellness-fitness continuum
Which of the metabolic pathways are anaerobic?
Phosphagen and glycolytic. Efforts at moderate
to high power and lasting less than several minutes are predominantly anaerobic. Anaerobic conditioning allows us to exert tremendous forces over brief time intervals
Which of the metabolic pathways are aerobic
oxidative. efforts at low power and lasting in excess of several minutes are predominantly aerobic
What is the method by which we use anaerobic efforts to develop aerobic conditioning?
“interval training.”
Which is the dominant pathway in intervals of 10–30 seconds of work followed by rest of 30–90 seconds (work:recovery 1:3) repeated 25–30 times.
phosphagen
Which is the dominant pathway in intervals of 30–120 seconds of work followed by rest of 60–240 seconds (work:recovery 1:2) repeated 10–20 times.
glycolytic
oxidative
Which is the dominant pathway in intervals of 120–300 seconds of
work followed by rest of 120–300 seconds (work:recovery 1:1) repeated 3–5 times.
What are the three waves of adaptation to endurance training
The first wave is increased maximal oxygen consumption.
The second is increased lactate threshold. The third is increased efficiency.
