Crossfit level 1 deck Flashcards
What is the crossfit prescription?
constantly varied, high-intensity, functional movement
What are functional movements?
Universal motor recruitment patterns
Are compound movements single or multi joint?
multi joint
What 3 attributes qualify functional movements for the production of high power?
Load, distance and speed
Definition of intensity
Power
The independent variable most commonly associated with maximizing favorable adaption to exercise
Intensity
The 3 most important and interdependent faceets of any fitness program
Safety, efficacy, and efficiency
Safety, efficacy, and efficiency of any fitness program can be supported only by
measureable, observable, repeatable facts
Crossfit is
empirically driven, clinically tested, and community developed.
In implementation crossfit is
the sport of fitness
What is the power to produce an effect?
Efficacy
What type of program is crossfit?
A core strength and conditioning program
Crossfit is not a specialised fitness program but
a deliberate attempt to optimise physical competence in each of the ten recognised fitness domains.
What are the ten fitness domains?
Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Why was the crossfit program developed?
To enhance an individual´s competency at all physical tasks.
What are the 3 metabolic pathways?
glytolitic, oxidative and phosphagen.
Crossfit works with
compound movements and shorter high intensity cardiovascular movements and shorter high intensity cardiovascular sessions
What is the Webster’s Dictionary definition of an athlete
a person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina
Crossfit definition of an athlete
a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance
What is the crossfit method
to establish a hierarchy of effort and concern that builds as diet, metabolic conditioning, gymnastics, weightlifting and throwing, and sport
Diet
lays the molecular foundations for fitness and health
Metabolic Conditioning
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways
Gymnastics
establishes functional capacity for body control and range of motion
Weightlifting and throwing
develop ability to control external objects and produce power
Energy is derived aerobically when
oxygen is utilized to metabolize substrates derived from food liberates energy
Examples of aerobic activity
running on treadmill, swimming a mile
Energy is derived anaerobically when
energy is liberated from substrates in the absence of oxygen
examples of anaerobic activity
running a 100 meter sprint, squatting, and doing pull-ups
Two olympic lifts
The clean and jerk and the snatch
The proper sequence to apply force to muscle groups
the center of the body to its extremities
The only lifts shown to increase maximum oxygen uptake
Olympic lifts
A change in the body that affects you either neurologically or hormonally
Neuroendocrine adaptation
the time rate of doing work
The time rate of doing work
functional movements
Mechanically sound movements that elicit a high neuroendocrine response
Protein
should be lean and account for 30% of total caloric load
carbohydrates
should be predominantly low-glycemic and account for about 40% of total caloric load
fat
should be predominantly monounsaturated and account for about 30% of total caloric load
Base your diet on
garden vegetables
Webster’s dictionary of fitness
ability to transmit genes and be healthy
training
Activity that improves performance through a measurable organic change in the body
practice
Activity that improves performance through changes in the nervous system
phosphagen pathway
metabolic pathway that dominates the highest-powered activities that last less than ten seconds
glycolytic pathway
metabolic pathway that dominates moderate-powered activities that last up to several minutes
oxidative pathway
metabolic pathway that dominates low-powered activities that last in excess of several minutes
what two metabolic pathways are anaerobic
phosphagen and glycolytic
The key to developing the cardio system without an unacceptable loss of strength, speed, and power is
interval training
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
phosphagen pathway
gymnastics
All activities like climbing, yoga, calisthenics, and dance where the aim is body control
Which is considered a sport, weightlifting or weight lifting?
weightlifting
The enemy of progress and broad adaptation
routine
health
Increased work capacity across broad time, modal, and AGE domains
work capacity
The ability to perform real physical work as measured by force x distance/time
Physical output can be measured in terms of
foot-pounds/minute
Crossfit dietary recommendation for optimal physical performance is to eat
meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar
Crossfit’s best performers are
Zone eaters
What is a block?
a unit of measure used to simplify the process of making balanced meals
How many grams of protein are in one block?
7
How many grams of carbohydrates are in one block?
9
How many grams of fat are in one block?
1.5
Studies have proven that high concentrations of this supplement may reduce inflammation, resulting in weight loss, improved blood chemistry and better overal health
Fish oil
Crossfit workout pattern that allows for a higher volume of high-intensity work than others
three-day-on, one-day-off
Three distinct workout modalities
metabolic conditioning (M), gymnastics (G), and weightlifting (W)
Metabolic conditioning
monostructural activities to improve cardiorespiratory capacity and stamina
Weightlifting
to increase strength, power, and hip/leg capacity
risk
Executing a movement that is likely to be missed or botched
originality
A movement or combination of movements unique to the athlete - a move or sequence not seen before
What will inevitably doom a physical training program and dilute a coach’s efficacy is
a lack of commitment to fundamentals
Rhabdomyolysis
A breakdown of muscle contents that results in the release of muscle fiber contents into the bloodstream
eccentric muscle contractions
Contractions in which muscles attempt to shorten while they are being stretched
When potassium is in high concentrations in the blood, it is a good indicator of
rhabdo
A build-up of sodium and calcium in muscle cells results in
painful swelling that can lead to compartment syndrome
A warehouse for oxygen
myoglobin
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
compartment syndrome
Extent to which time or effort is well used for the intended task or purpose
Effciency
Your max back and front squat is an excellent measure of your
core, hip and leg strength
Your max overhead squat is an excellent measure of your
core stability and control
High Glycemic foods =
bad foods..starchy, sweet, potato, grains, processed foods, rice, bread, and desserts.
Low Glycemic foods =
good foods…meats, vegs, fruits, nuts and seeds
One of the symptoms of Rhabdo
is Coca-Cola urine.
What is CrossFit?
High Intensity, Constantly Varied, Functional movements
Doing common things uncommonly well brings success
Virtuosity
5 unchanging elements
1) Midline Stability
2) Posterior chain engagement and weight in heels
3) Core to extremity
4) Active shoulder (load overhead)
5) Range of motion
What is Fitness?
Work capacity across a broad time + MODEL domains
Technique X Intensity =
Threshold Training
How many per day -EPA-DHA
3-5 grams
Benefit of weighing food
optimal perfromance
The way our body reads food
Macro Nutrients
Carb examples
Fruits, grains and veggies
Protein ex:
Milk, Meat and beans
Fat ex:
Nuts and seeds
Met Con ex
runing, rowing, cycling, jump rope
monstructural activities commonly referred to as cardio
Metabolic Conditioning or met con
“task priority”
TASK is set and the time varies. AMRAP
“time priority”
the athlete is kept moving for a specified TIME and the goal is to complete as many cycles as possible.
Variance
unpredictability
Define General Physical Preparedness (GPP) and indentify the relationship of Variance to GPP
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.
The key features of GPP, and CrossFit, are
functionality, generality and intensity.
equal to average power (force x distance / time).
Intensity
Functional
Natural effective and efficient locomotors of body and external objects
most important characteristic of Functional Movements
their capacity to move large loads over long distances, and to do so quickly.
“time rate of doing work.”
Power
Describe how Power is related to Intensity
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.
Articulate the relationship between Intensity and results related to fitness goals
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.
Absolute intensity
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.
Relative intensity
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.
Cardiovascular/respiratory endurance
The ability of body systems to gather, process,
and deliver oxygen.
The ability of body systems to process, deliver, STORE , and UTILIZE energy.
Stamina
The ability of a muscular unit, or combination of muscular units, to apply FORCE.
Strength
ability to maximize the range of MOTION at a given joint
flexibility
-The ability of a muscular unit, or combination of muscular units, to apply
MAX force in minimum time
Power
The ability to minimize the TIME CYCLE of a repeated movement.
Speed
The ability to combine several distinct MOVEMENT PATTERNS into a singular distinct movement.
Coordination
The ability to minimize transition time from ONE MOVEMENT PATTERN to ANOTHER.
Agility
The ability to control the placement of the bodies center of gravity in relation to its support base
Balance
The ability to control MOVEMENT IN A GIVEN DIRECTION or at a given intensity.
Accuracy
reducing the angle of a joint
Flexion
is increasing the angle of a joint.
Extension
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life, sport, and combat is best accomplished through which of the following?
Variance
these three standards define the CrossFit view of fitness.
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
Organic Training
Cardiovascular/respiratory endurance Stamina
Strength
Flexibility
neurologic - adapts with practice
Coordination
Agility
Balance
Accuracy
Too much time in _____ , diminishes phosphagen and glycolytic
Oxidative
________ is simply a neasure of a foods propensity to raise blood sugar.
Glycemic Index
________plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers & diabetes.
Carbohydrates
chronic and acute level of insulin as a result of habitual consumption of excess carbs
Hyperinsulinemia
As you develp better technique and control at high speeds your ____ will increase.
Power output
Refers to activity that improves performance through a measurable organic change in the body
Training
4 defining themes of cf
1)endocrine adaptation 2)power 3) cross training 4)functional movements
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)
Eccentric exercises
The name of the toxic chemical which damages kidney cells- caused by myoglobin leaking out with potassium making its way to the kidneys
ferrihemate
Primary diagnostic indicator of rhabdo
elevated (cpk) serum creatine phosphokinase
flushing sodium out of system from too much water
hyponatremia
- Lumbar curve maintained
- weight in heels
- depth below parallel
- knees track over feet
Air squat
- Bar racked properly
- elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip
- elbows high throughout the movement
Front squat
- Active shoulders throughout the movement
- Bar stays overhead in the frontal plane
Overhead squat
- 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
Shoulder press
- 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
Push press
- 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
Push perk
- 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
Deadlift
- 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
Sumo deadlight high pull
- 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
Medicine ball cleans
the cf method is to establish a hierarchy of effort and concern that builds as follows :
diet, metabolic conditioning, gymnastics, weightlifting & throwing, sport (page 9 for definitions)
