Crossfit Level 1 Flashcards
Crossfit is?
Constantly varied, high-intensity, functional movements
What is a functional movement
Move large loads (force), across long distances, quickly (time)
What type of program is crossfit?
Fitness program - Core and Conditioning
What are the 10 physical skills?
Cardiovascular and respiratory, agility, balance, coordination, stamina, strength, flexibility, power, speed, accuracy
Two anaerobic systems:
Phosphagen and glycolic system
What is neuroendocrine adaption?
A change in the body that affects you either neurologically or hormonally
Functional movements are important because…
- Mechanically sound
- High phosphagen response
Diet makeup?
30% fat
30% protein
40% carb
What is the problem with high-glycemic carbs?
Inordinate insulin response
Four fitness models:
- 10 Physical movements
- The Hopper
- Metabolic pathways
- Sickness to wellness continuum
Three Metabolic Pathways
Phosohagen, Glycolytic and oxidative
Phosphocreatine
Anaerobic, short 10 seconds
10-30 seconds of work with 30-90 seconds rest
Load Recovery: 1:3
Glycolytic
Anaerobic, 120 seconds
30-120 seconds of work with 60 -240 seconds of rest
Load Recovery: 1:2
Oxidative
Aerobic, Long, greater than 120 seconds
120-300 seconds of work followed by 120 - 300 seconds of work
Load Recovery: 1:1
The key to developing cardiovascular system without an unacceptable loss of strength
Interval training
Functional Movement
- Natural
- Universal, Motor, Recruitment, Pattern
- Essential
- Safe
- Compound yet inductable
- Core to extremity
Power
Defines intensity
-Intensity get results
High intensity
Relative to physical, psychological
Compound movement
Multi-joint
Organic physical skills
To improve, training:
- Cardio
- Strength
- Stamina
- Flexibility
Organic and neurological physical skill
Power, Speed
Neurological physical skill
- Coordination
- Balance
- Agility
- Accuracy
Sickness, Wellness, Fitness continuum
Sickness: 40% body fat + HR 100+ BPM
Wellness: 20-25% body fat + HR 70 BPM
Fitness: 10% body fat + 50 BPM
4 models of fitness
- 10 Physical Skills
- Hopper
- Metabolic conditioning
- Sickness, Wellness, Fitness Continuum
After 1 min of work
Aerobic
Fitness
Work capacity (load) across broad times (differing lengths of time) and modal domains (different skills)
Fitness is
Measurable, Observable, Repeatable
Health
Work capacity across broad times and modal domains plus age
Technique
Moves/ positions used to accomplish the task
Good= little energy for more work accomplished
Threshold Training
Intensity and technique
-pushing to a speed where you make a small mistake, correct, then increase intensity
Virtuosity
The common, uncommonly well
Strength
The productive application of force
Crossfit Safety Program
Safe (risk), Efficacy (desired adaption effect), Efficiency (how long to get the fitness)
Crossfit Charter
Mechanics, Consistency, Intensity
Rhabdomyolysis
Medical condition that is the breakdown of muscle tissue released into the blood stream
Symptoms of Rhabdomyolysis
Severe muscle pain, nausea, vomiting, ab cramping dark cola urine.
CRAMP
Core to extremity - Pelvis (hips back in squat)
Range of motion - Joint
Active Shoulder
Midline stability - Weight in heels
Posterior chain engagement - Neutral Spine
Crossfit as a fitness program
Safety (risk), efficacy (desired adaptation), efficiency (how long it takes)
Air squat
- Maintain arch in back
- Look straight ahead
- Keep weight in heels
- Reach full range of motion
- Keep chest high
- Keep midsection tight
Shoulder press
-Dip, Drive, Press
