Club Swinging and CrossFit Quiz Flashcards
Origin of Club Swinging?
Likely from Southern Asia?
Developed out of necessity to help warriors cultivate fighting skills.
What is this?
The Mace and Gada are similar. The terms are used interchangeably.
What is this?
An Indian Club
A Persian Meel.
This has a tapered cylindrical shape. This looks like a cricket bat. Rectangular with a handle.
What is a British Club?
Is almost the same as an Indian Club, except the body is bigger relative to the orb. The width of this is wider than the Indian Club.
What are the Adaptations of Clubs Swinging?
- Circular or Tri-Planar strength in the upper extremity
- Accentuation of complex joint actions for the upper extremity
- Endurance for the upper extremity
- Midline crossing and coordination
- Artificially manufactured increase in upper-level lengths (Most Important)
What are the Group 1 Movements?
Strict Press
Semi Swings
Hand Switches
What are the Group 2 Movements?
Outward Circles
Inward Circles
Combinations
What are the Group 3 Movements?
Outward Hearts
Inward Hearts
Pendulum Swings
10 and 2’s
360s
Strict Press
Order Stance and Order Position. Opposite arm is behind the back. The club will be raised reward, toward the ceiling. The wrist has to be angled slightly to keep the club straight.
Semi-Swings
The goal is to accumulate to the tempo of the more advanced movements. (Slow -> Medium -> Fast)
It will go no higher than perpendicular on either side. You club to swing back and forth in the body, going from left to right. Cannot go above 90 degrees.
Hand Switches
You do a semi swing. If in the left hand, you swing toward the right, toward the order position for the right hand and switch hands when at that position.
Outward Circles
(Strict Press –> Outward Circles)
You start at the end of the Strict Press, the tool is raised all the way to the ceiling. You then begin to do a full swing. Outward part is going toward the outside of the body.
Inward Circle
This is the same as Outward Circle, but you swing inward instead.
Combinations
You coming Inward and Outward Circles and make directional changes with your hand.
OR
When you are swinging, every other club gets in front. The right club will be in the front on the first swings and on the second swing, the left club will be in front.
Outward Hearts
Start at Order Position. The movement initiated toward the midline. The phases of the Outward Heart are:
- Knuckles to us, the club at 90 degrees.
- You then swing it toward your back and then out and back to return position.
Inward Hearts
Start at Order Position. Movement initiated toward the midline.
You swing inward and out first. You then swing toward back and then in front of your face.
Pendulum Swings
The cross every other repetition.
For Mace, you have to hold it behind your back. In the frontal plane and you swing it back and forth.
10 and 2’s
Mace ; The neck goes to 10 o clock and then 2 o clock. You then maintain this speed. It swings in the back and then you swing it to the front.
360s
You start in the order stance and then swing it over your body and behind your back and then returning to the order stance.
What is the Order Stance?
When the heels are touching and facing outward.
Why do we use the Order Stance?
Reason why is Safety. When you move in frontal plane, you need the leg out to protect the knee and quad. It offers enough protection with big club.
What positions can you operate from?
Elevated Tall Kneeling
Suspended Half Kneeling
What is the Order Position?
The Order Position can be executed if you are not in the stance. It can happen with one or two hands. It just has to be to the right or left of the midline of whatever hand is holding it. Only exception is the mace, it follows the midline. When the right hand is on top, its called right over. When the left hand is on top, its called left over.
What is the Park Position (Shoulder Park)
This is where the Meel lays against the Trapezius. Meaning it rests on the shoulder. When we park bigger clubs, we still use rhythm and absorption. When making contact with the shoulder, you would bend the knees.
Tool Anatomy: Orb
The base.
The purpose of the Orb allows the hand no opportunity to slide off when moving around.
Tool Anatomy: The Neck/Shaft
The Long Part
Tool Anatomy: Cone
Where the club starts to tapper out into the body. On a Meel, the first part that meets a ridge
Tool Anatomy: Body
The main part of the tool
Tool Anatomy: Base
The very bottom. The ones without bases cannot stand up by themselves.
What happens in Level I Qualification?
You learn the CrossFit Foundations. How you program, nutrition, You can then apply and own a gym.
What is the best way to help gyms thrive?
Having gym owners with coaching/business combinations allows it to stay alive. It is best to get your experience as an individual in the CrossFit world, before you venture into opening the business.
What does GPP stand for?
General Physical Preparedness.
What are Functional Movements?
These movements benefit you in your everyday life.
Why should you be constantly varied?
To not limit yourself. Don’t perform exercises that you are only used to.
What is High Intensity?
Move large loads over long distances, quickly.
What are the 10 General Skills?
Cardiovascular Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
What is the difference between Cardiovascular Endurance and Stamina?
Cardiovascular Endurance is like a marathon, for a longer period of time. Stamina is being able to repeat something over and over, over a period of time
Formula for Power?
Force x Distance / Time
or
Work / Time
What is a Muscle Up?
When you are hanging on a Pull Up bar and you get your arm completely straight above the bar, the greatest distance that you can cover.
What is the Hopper Model?
You should be able to apply your knowledge from the physical and physiological demands of CrossFit training to any situation in life.
Hopper Model: Physical Demands?
- Running, Jumping, Pushing
- Terrain and Weather (This includes working out in the rain because you may have to do this sometime.
Hopper Model: Psychological Demands
- Self-Confidence (build self-confidence by continuing to encourage them and ensure them that they will do well if they keep working at the exercise.
- Neurological Connections (Good movements under stress, pressure) (The better you handle stress and pressure, the more comfortable you will be in real life.)
- Communication and Teamwork
What are the 3 Metabolic Pathways
Phosphagen (High Power)
Glycolytic (Moderate Power)
Oxidative (Low Power)
Knowledgeable coaches and good training will give…..
Mechanics, Consistency, and Intensity
What are Mechanics?
Proper Movement
What is Consistency?
Proper movement, hitting the appropriate metabolic pathway.
What is Intensity?
Increase speed, loads
What is the basic implementation of CrossFit?
GPP; General Physical Preparedness. The goal is to be good at all things, just not one.
What happens during the initial meeting to signup for CrossFit?
They have an original meeting. When looking at GPP, you want to have 10/10. They look at the background, sports they did, previous injuries.
What happens if someone works a lot and has poor nutrition?
The base of the Pyramid is Nutrition. May want to push back on exercise until they get their nutrition right.
What types of classes can an individual join?
- 1-on-1 On Ramp
- 4-6 Sessions. Teach you how to do everything.
- Group On Ramp Sessions
- If less than five people, we have six classes. More than five, then 12 classes.
- Group model works best to encourage people to come back. Culture of Community
- If less than five people, we have six classes. More than five, then 12 classes.
What is the purpose of On-Ramp?
You have the chance for new people to learn in their own environment. That way, everyone is the same in the gym when they eventually join.
For On Ramp, what if someone comes in with prior knowledge on exercise?
They have a test out process for 30 minutes, private. They have to do nine different movements with a barbell, and also gymnastics movements as well. If they fail, they go to 1-on-1 on ramp or group on ramp.
What are the five parts of the pyramid from base to tip?
Nutrition
Metabolic Conditioning
Gymnastics
Weightlifting
Sport
Nutrition Information
We have to make sure that this is dialed in. Without nutrition, all the other stuff doesn’t matter.
What is Medical Nutrition Therapy?
An evidence-based approach to combatting chronic conditions and the derivates of metabolic syndrome. When dealing with an athlete that has one of the chronic conditions, they need to get referred to a dietician.
Metabolic Conditioning Informations
Builds capacity in each of three metabolic pathways, developing efficiency for short, medium and long distances
Gymnastics Information
Establishes functional capacity for body control and range of motion
Weightlifting Information
Develop ability to control central objects
Exercise cycle for CrossFit?
3 Days on and 1 Day Off
In CrossFit, how do you test the three pathways?
- Gymnastics
- Anything with body weights. Anything that is moving your weight around.
- Metabolic
- Anything that moves your body around. Run, Bike. These are traditional cardio movements.
- Weightlifting
- Includes deadlifts, bench.
What is the Phosphagen Pathway
Something that occurs in under 60 seconds. High Power.
The Snatch is the best way to test and train this high power piece.
What is Glycolytic Pathway?
Several minutes of work in moderate power
What is Oxidative Pathway?
Low Power
5K Row; An excess of several minutes. However, you pass through the Phoshagen, Glycoltic and then Oxidative phase. You do all three in the 5K Row.
What is an Amanda Workout?
9-7-5 is the Rep Scheme, completed four times.
Ring Muscle up with Squat Snatches @ 135/95. You want to complete this in under 10 minutes.
How many Levels are there in Amanda Workout?
Three Levels
Level 3 in Amanda Workout?
Level 3 would complete the full Amanda Exercise
Level 2 in Amanda Workout?
Maybe the person can do A muscle up. May need spotting help from a coach. Rings can be lowered where they can use their lower body. Time frame to complete this muscle ups should be at the same time for someone completing the full exercise.
Level 1 in AMANDA Workout?
Cannot hold their position in a ring. However, they can do a pull up with an assisted rope. They scale the athlete to do pull ups and dips.
What is an objective example of scaling?
The 3 Levels created for workouts. Certain levels correspond to certain tasks that can be completed.
What are Tabata Intervals?
Is when you do 20 seconds of work, with 10 seconds of rest, for eight reps.
