Crossfit Level 1 - Foundations (Methodology) Flashcards
What are the 10 fitness domains in physical competence that Crossfit optimizes?
- cardiovasucular/respiratory endurance
- stamina
- strength
- flexibility
- power
- speed
- coordination
- agility
- balance
- accuracy
Crossfit is a “_____ ______ and _______” program.
Core strength and conditioning,
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.
When is an activity termed aerobic?
When the majority of energy needed is derived aerobically.
Aerobic activities are normally what duration and involve what kind of output/intensity?
Aerobic activities are greater than 90 secons in duration. Invovle low to moderate power output or intensity.
What are some examples of aerobic activity?
-running on a treadmill for 20 minutes
-swimming a mile
-watching TV
Where is energy derived from when anaerobic?
When energy is liberated from substrates in the absence of oxygen.
Aneorobic activities are what duration and what power output/intensity?
Duration of less than 2 minutes. Involve moderate to high power output or intesity.
What are the 2 anaerobic systems?
- Phosphagen (or phosphocreatine)
- Lactic acid (or glycotic) ssytem
What are some examples of anaerobic activity?
-100 meter springg
-squatting
-doing pullups
Mastery of the two Olympic lifts (the clean and jerk and the snatch) develops what 4 other movments?
-squat
-deadlift
-power clean
-split jerk
Olympic lifts are the only lifts show to increase what (also the most important marker for cardiovascular fitness)?
maximum oxygen uptake
Gymnastics is the ultimate approach to develop what 5 things?
- Coordination
- Balance
- Agility
- Accuracy
- Flexibility
The Crossfit ideal is to train for what?
Any contingency
What is “Neuroendocrine adaptation”?
Is the change in the body that affects you either neurologically or hormonally.
What is power defined as?
Time rate of doing work.
What is crossfits dietary prescription specific to protien?
-protein should be lean and varied and account for 30 percent of your total caloric load
what is crossfit dietary prescription specific to carbohydrates?
-carbohydrated should be predominantly low-glycemic and account for 40 percent of your total caloric load
what is crossfits dietary prescription specific to fat?
-fat should be from whole food sources and accoutn for about 30 perecent of your total caloric load
Total calories should be based on your protein needs, which should be set at what?
-between 0.7 and 1.0 grams of protein per pound of lean body mass (Depending on your acitivty level)
-0.7 is for moderate daily workout loads
-1.0 is for hardcore athlete
what is the problem with high-glycemic carbohdyrates?
in excess they give an inordinate insulin response
