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Crossfit > Crossfit level 1 deck > Flashcards

Crossfit level 1 deck Flashcards

1
Q

What is the crossfit prescription?

A

constantly varied, high-intensity, functional movement

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2
Q

What are functional movements?

A

Universal motor recruitment patterns

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3
Q

Are compound movements single or multi joint?

A

multi joint

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4
Q

What 3 attributes qualify functional movements for the production of high power?

A

Load, distance and speed

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5
Q

Definition of intensity

A

Power

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6
Q

The independent variable most commonly associated with maximizing favorable adaption to exercise

A

Intensity

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7
Q

The 3 most important and interdependent faceets of any fitness program

A

Safety, efficacy, and efficiency

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8
Q

Safety, efficacy, and efficiency of any fitness program can be supported only by

A

measureable, observable, repeatable facts

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9
Q

Crossfit is

A

empirically driven, clinically tested, and community developed.

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10
Q

In implementation crossfit is

A

the sport of fitness

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11
Q

What is the power to produce an effect?

A

Efficacy

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12
Q

What type of program is crossfit?

A

A core strength and conditioning program

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13
Q

Crossfit is not a specialised fitness program but

A

a deliberate attempt to optimise physical competence in each of the ten recognised fitness domains.

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14
Q

What are the ten fitness domains?

A

Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

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15
Q

Why was the crossfit program developed?

A

To enhance an individual´s competency at all physical tasks.

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16
Q

What are the 3 metabolic pathways?

A

glytolitic, oxidative and phosphagen.

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17
Q

Crossfit works with

A

compound movements and shorter high intensity cardiovascular movements and shorter high intensity cardiovascular sessions

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18
Q

What is the Webster’s Dictionary definition of an athlete

A

a person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina

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19
Q

Crossfit definition of an athlete

A

a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance

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20
Q

What is the crossfit method

A

to establish a hierarchy of effort and concern that builds as diet, metabolic conditioning, gymnastics, weightlifting and throwing, and sport

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21
Q

Diet

A

lays the molecular foundations for fitness and health

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22
Q

Metabolic Conditioning

A

builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways

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23
Q

Gymnastics

A

establishes functional capacity for body control and range of motion

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24
Q

Weightlifting and throwing

A

develop ability to control external objects and produce power

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25
Q

Energy is derived aerobically when

A

oxygen is utilized to metabolize substrates derived from food liberates energy

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26
Q

Examples of aerobic activity

A

running on treadmill, swimming a mile

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27
Q

Energy is derived anaerobically when

A

energy is liberated from substrates in the absence of oxygen

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28
Q

examples of anaerobic activity

A

running a 100 meter sprint, squatting, and doing pull-ups

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29
Q

Two olympic lifts

A

The clean and jerk and the snatch

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30
Q

The proper sequence to apply force to muscle groups

A

the center of the body to its extremities

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31
Q

The only lifts shown to increase maximum oxygen uptake

A

Olympic lifts

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32
Q

A change in the body that affects you either neurologically or hormonally

A

Neuroendocrine adaptation

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33
Q

the time rate of doing work

A

The time rate of doing work

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34
Q

functional movements

A

Mechanically sound movements that elicit a high neuroendocrine response

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35
Q

Protein

A

should be lean and account for 30% of total caloric load

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36
Q

carbohydrates

A

should be predominantly low-glycemic and account for about 40% of total caloric load

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37
Q

fat

A

should be predominantly monounsaturated and account for about 30% of total caloric load

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38
Q

Base your diet on

A

garden vegetables

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39
Q

Webster’s dictionary of fitness

A

ability to transmit genes and be healthy

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40
Q

training

A

Activity that improves performance through a measurable organic change in the body

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41
Q

practice

A

Activity that improves performance through changes in the nervous system

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42
Q

phosphagen pathway

A

metabolic pathway that dominates the highest-powered activities that last less than ten seconds

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43
Q

glycolytic pathway

A

metabolic pathway that dominates moderate-powered activities that last up to several minutes

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44
Q

oxidative pathway

A

metabolic pathway that dominates low-powered activities that last in excess of several minutes

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45
Q

what two metabolic pathways are anaerobic

A

phosphagen and glycolytic

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46
Q

The key to developing the cardio system without an unacceptable loss of strength, speed, and power is

A

interval training

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47
Q

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

A

phosphagen pathway

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48
Q

gymnastics

A

All activities like climbing, yoga, calisthenics, and dance where the aim is body control

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49
Q

Which is considered a sport, weightlifting or weight lifting?

A

weightlifting

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50
Q

The enemy of progress and broad adaptation

A

routine

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51
Q

health

A

Increased work capacity across broad time, modal, and AGE domains

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52
Q

work capacity

A

The ability to perform real physical work as measured by force x distance/time

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53
Q

Physical output can be measured in terms of

A

foot-pounds/minute

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54
Q

Crossfit dietary recommendation for optimal physical performance is to eat

A

meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar

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55
Q

Crossfit’s best performers are

A

Zone eaters

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56
Q

What is a block?

A

a unit of measure used to simplify the process of making balanced meals

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57
Q

How many grams of protein are in one block?

A

7

58
Q

How many grams of carbohydrates are in one block?

A

9

59
Q

How many grams of fat are in one block?

A

1.5

60
Q

Studies have proven that high concentrations of this supplement may reduce inflammation, resulting in weight loss, improved blood chemistry and better overal health

A

Fish oil

61
Q

Crossfit workout pattern that allows for a higher volume of high-intensity work than others

A

three-day-on, one-day-off

62
Q

Three distinct workout modalities

A

metabolic conditioning (M), gymnastics (G), and weightlifting (W)

63
Q

Metabolic conditioning

A

monostructural activities to improve cardiorespiratory capacity and stamina

64
Q

Weightlifting

A

to increase strength, power, and hip/leg capacity

65
Q

risk

A

Executing a movement that is likely to be missed or botched

66
Q

originality

A

A movement or combination of movements unique to the athlete - a move or sequence not seen before

67
Q

What will inevitably doom a physical training program and dilute a coach’s efficacy is

A

a lack of commitment to fundamentals

68
Q

Rhabdomyolysis

A

A breakdown of muscle contents that results in the release of muscle fiber contents into the bloodstream

69
Q

eccentric muscle contractions

A

Contractions in which muscles attempt to shorten while they are being stretched

70
Q

When potassium is in high concentrations in the blood, it is a good indicator of

A

rhabdo

71
Q

A build-up of sodium and calcium in muscle cells results in

A

painful swelling that can lead to compartment syndrome

72
Q

A warehouse for oxygen

A

myoglobin

73
Q

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

A

compartment syndrome

74
Q

Extent to which time or effort is well used for the intended task or purpose

A

Effciency

75
Q

Your max back and front squat is an excellent measure of your

A

core, hip and leg strength

76
Q

Your max overhead squat is an excellent measure of your

A

core stability and control

77
Q

High Glycemic foods =

A

bad foods..starchy, sweet, potato, grains, processed foods, rice, bread, and desserts.

78
Q

Low Glycemic foods =

A

good foods…meats, vegs, fruits, nuts and seeds

79
Q

One of the symptoms of Rhabdo

A

is Coca-Cola urine.

80
Q

What is CrossFit?

A

High Intensity, Constantly Varied, Functional movements

81
Q

Doing common things uncommonly well brings success

A

Virtuosity

82
Q

5 unchanging elements

A

1) Midline Stability
2) Posterior chain engagement and weight in heels
3) Core to extremity
4) Active shoulder (load overhead)
5) Range of motion

83
Q

What is Fitness?

A

Work capacity across a broad time + MODEL domains

84
Q

Technique X Intensity =

A

Threshold Training

85
Q

How many per day -EPA-DHA

A

3-5 grams

86
Q

Benefit of weighing food

A

optimal perfromance

87
Q

The way our body reads food

A

Macro Nutrients

88
Q

Carb examples

A

Fruits, grains and veggies

89
Q

Protein ex:

A

Milk, Meat and beans

90
Q

Fat ex:

A

Nuts and seeds

91
Q

Met Con ex

A

runing, rowing, cycling, jump rope

92
Q

monstructural activities commonly referred to as cardio

A

Metabolic Conditioning or met con

93
Q

“task priority”

A

TASK is set and the time varies. AMRAP

94
Q

“time priority”

A

the athlete is kept moving for a specified TIME and the goal is to complete as many cycles as possible.

95
Q

Variance

A

unpredictability

96
Q

Define General Physical Preparedness (GPP) and indentify the relationship of Variance to GPP

A

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.

97
Q

The key features of GPP, and CrossFit, are

A

functionality, generality and intensity.

98
Q

equal to average power (force x distance / time).

A

Intensity

99
Q

Functional

A

Natural effective and efficient locomotors of body and external objects

100
Q

most important characteristic of Functional Movements

A

their capacity to move large loads over long distances, and to do so quickly.

101
Q

“time rate of doing work.”

A

Power

102
Q

Describe how Power is related to Intensity

A

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.

103
Q

Articulate the relationship between Intensity and results related to fitness goals

A

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, so
be patient.

104
Q

Absolute intensity

A

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.

105
Q

Relative intensity

A

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.

106
Q

Cardiovascular/respiratory endurance

A

The ability of body systems to gather, process,

and deliver oxygen.

107
Q

The ability of body systems to process, deliver, STORE , and UTILIZE energy.

A

Stamina

108
Q

The ability of a muscular unit, or combination of muscular units, to apply FORCE.

A

Strength

109
Q

ability to maximize the range of MOTION at a given joint

A

flexibility

110
Q

-The ability of a muscular unit, or combination of muscular units, to apply
MAX force in minimum time

A

Power

111
Q

The ability to minimize the TIME CYCLE of a repeated movement.

A

Speed

112
Q

The ability to combine several distinct MOVEMENT PATTERNS into a singular distinct movement.

A

Coordination

113
Q

The ability to minimize transition time from ONE MOVEMENT PATTERN to ANOTHER.

A

Agility

114
Q

The ability to control the placement of the bodies center of gravity in relation to its support base

A

Balance

115
Q

The ability to control MOVEMENT IN A GIVEN DIRECTION or at a given intensity.

A

Accuracy

116
Q

reducing the angle of a joint

A

Flexion

117
Q

is increasing the angle of a joint.

A

Extension

118
Q

Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life, sport, and combat is best accomplished through which of the following?

A

Variance

119
Q

these three standards define the CrossFit view of fitness.

A

1)ten general physical skills
2)based on the performance
of athletic tasks, -Hopper
3)while the third is based on the energy
systems that drive all human action. 3 Metabolic Pathways

120
Q

Organic Training

A

Cardiovascular/respiratory endurance Stamina
Strength
Flexibility

121
Q

neurologic - adapts with practice

A

Coordination
Agility
Balance
Accuracy

122
Q

Too much time in _____ , diminishes phosphagen and glycolytic

A

Oxidative

123
Q

________ is simply a neasure of a foods propensity to raise blood sugar.

A

Glycemic Index

124
Q

________plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers & diabetes.

A

Carbohydrates

125
Q

chronic and acute level of insulin as a result of habitual consumption of excess carbs

A

Hyperinsulinemia

126
Q

As you develp better technique and control at high speeds your ____ will increase.

A

Power output

127
Q

Refers to activity that improves performance through a measurable organic change in the body

A

Training

128
Q

4 defining themes of cf

A

1)endocrine adaptation 2)power 3) cross training 4)functional movements

129
Q

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)

A

Eccentric exercises

130
Q

The name of the toxic chemical which damages kidney cells- caused by myoglobin leaking out with potassium making its way to the kidneys

A

ferrihemate

131
Q

Primary diagnostic indicator of rhabdo

A

elevated (cpk) serum creatine phosphokinase

132
Q

flushing sodium out of system from too much water

A

hyponatremia

133
Q
  • Lumbar curve maintained
  • weight in heels
  • depth below parallel
  • knees track over feet
A

Air squat

134
Q
  • Bar racked properly
  • elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip
  • elbows high throughout the movement
A

Front squat

135
Q
  • Active shoulders throughout the movement

- Bar stays overhead in the frontal plane

A

Overhead squat

136
Q
  • 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
A

Shoulder press

137
Q
  • 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
A

Push press

138
Q
  • 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
A

Push perk

139
Q
  • 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
A

Deadlift

140
Q
  • 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
A

Sumo deadlight high pull

141
Q
  • 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
A

Medicine ball cleans

142
Q

the cf method is to establish a hierarchy of effort and concern that builds as follows :

A

diet, metabolic conditioning, gymnastics, weightlifting & throwing, sport (page 9 for definitions)

Crossfit (1 decks)

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