CF L1 Lectures Flashcards
What is the definition of CrossFit
constantly varied, high-intensity functional movement
What are functional movemets
Functional movements are:
1) natural
2) universal motor recruitment patterns
3) essential
4) safe
5) compound yet irreducible
6) core to extremity
Explain the power equation
Move large loads, long distances, quickly
P = F x d / t
What are the 3 most important facets to evaluate a fitness methodology
Safety, efficacy and efficieny
What is intensity?
Intensity is the independent variable most commonly associated with maximizing the rate of return for favorable adaptation. Intensity drives results.
What is constantly varied
Broad, general and inclusive. Expand the margins of experience by varying force (load), distance (movement, rep range) & time (short, medium & long)
Summarize ‘what is CrossFit’
1 CrossFit is defined as constantly varied functional movement executed at high intensity.
2 Functional movements are unique in their ability to generate POWER.
3 Power is easily measured using force, distance, and time. Power and intensity are equal to each other.
4 Intensity drives results but must be considered relative to each individual’s tolerances.
5 Variance is used to develop a broad, general, and inclusive fitness; the goal is general physical preparedness.
What is the holy grail of performance improvement
Increased work capacity. Other common metrics like VO2 Max and lactate threshold are correlates, derivcatives even. (Link to the VO2 Max articles) and adaption articles
What is the crossfit definition of an athlete?
“a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.”
Crossfit holds what 3 things as overlapping constructs?
Fitness
Health
Athleticism
Where is energy derived from when aerobic?
Derived aerboically when oxygen is utilized to metabolize substrates derived from food and liberates energy.
What are the 2 anaerobic systems?
Phosphagen (or phosphocreatine)
Lactic acid (or glycotic) ssytem
Mastery of the olympic lifts develops the…
squat, deadlift, power clean and split jerk
What are the benefits of the olympic lifts
“1) They recruit more muscle fibers than any other modality or training
2) It teaches how to apply force in proper sequance (core to extremity)
3) they develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress
4) they increase maximum oxygen uptake”
What are the benefits of gymnestics
They develop coordination, balance, agility, accuracy, flexibility.
What is the CrossFit diet prescription
“The CrossFit dietary prescription is as follows:
* 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.”
How much protein should you eat
“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).”
What foods should be avoided
“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.”
What is the problem with high-glycemic carbs
“The problem with high-glycemic carbohydrates is that in excess they give an inordinate
insulin response. Insulin is an essential hormone for life, yet acute, chronic
elevation of insulin leads to hyperinsulinism, which has been positively linked
to obesity, elevated cholesterol levels, blood pressure, mood dysfunction, and a
Pandora’s box of disease and disability.”
What are the 4 models used for evaluating and guiding fitness
“1) 10 general physical skills
2) The Hopper
3) The Metabolic Pathways
4) Sickess - welness - fitness continuum”
