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CrossFit Level 3 (CUllam) > CrossFit Level 3 > Flashcards

CrossFit Level 3 Flashcards

1
Q

Define Cardio Vascular/Respiratory Endurance

A

The ability of body systems to
gather, process, and deliver oxygen.

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2
Q

Define Stamina

A

The ability of body systems
to process, deliver, store, and
utilize energy.

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3
Q

Define Strength

A

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

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4
Q

Define Flexibility

A

The ability to maximize
the range of motion at a given joint.

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5
Q

Define Power

A

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

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6
Q

Define Speed

A

The ability to minimize the
time cycle of a repeated movement.

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7
Q

Define Coordination

A

The ability to combine
several distinct movement patterns
into a singular distinct movement.

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8
Q

Define Agility

A

The ability to minimize
transition time from one movement
pattern to another.

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9
Q

Define Balance

A

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

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10
Q

Define Accuracy

A

The ability to control
movement in a given direction or at a
given intensity.

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11
Q

Main Metabolic Pathways

A
  1. Phosphogen
    /Phosphocreatine - High Power/Short Duration (Anaerobic)
  2. Lactic Acid/ Glycolytic- Moderate Power/Moderate Duration
    (Anaerobic)
  3. Oxidative/Aerobic - Low power/Long Duration (Aerobic)
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12
Q

Crossfit’s 3 Dimensional Definition of Fitness

A

Plots Fitness on a graph with Power and duration as the factors and
then adds Age to create a 3D graph plotting health. Leads to the
Sickness/Wellness/Fitness model

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13
Q

World Class Fitness in 100 Words

A

Eat meat and
vegetables, nuts and seeds, some
fruit, little starch, and no sugar. Keep intake to
levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean,
squat, presses, C&J (clean and jerk), and snatch.
Similarly, master the basics of gymnastics: pullups,
dips, rope climb, push-ups, sit-ups, presses
to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc., hard and fast.
Five or six days per week mix these elements in as
many combinations and patterns as creativity will
allow. Routine is the enemy. Keep workouts short
and intense.
Regularly learn and play new sports.

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14
Q

What is Training?

A

✅ activity that improves
performance
through a measurable organic change
in the body.

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15
Q

What standards improve through “Training”?
(General physical skills)

A

endurance, stamina, strength, and flexibility come about through
training

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16
Q

What standards improve through “Practice”?

A

coordination, agility, balance, and accuracy come about
through practice.

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17
Q

What is Practice?

A

activity that improves
performance through changes in the
nervous system.

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18
Q

What standards are improved by both Training and Practice?

A

Power and Speed

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19
Q

How do we control the dominant metabolic pathway conditioned when
Interval training

A

✅ We can control the dominant
metabolic pathway conditioned by varying the duration of the work
and rest interval and number of repetitions. Note- Interval training
should be be the bulk of interval training

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20
Q

What is Sport?

A

The application of Fitness in
an atmosphere of competition and mastery

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21
Q

The Theoretical Hierarchy of the
Development of an Athlete.

A

SPORT
WEIGHTLIFTING & THROWING
GYMNASTICS
METABOLIC CONDITIONING
NUTRITION

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22
Q

Define CrossFit

A

constantly varied, high intensity, functional movement

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23
Q

Characteristics of functional movement -

A

universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing

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24
Q

Calculate Work and Plot Graph of work capacity -

A

force x distance
graph:
vertical axis = power
horizontal axis = time

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25
Q

Define and calculate power

A

the time rate of doing work
force X distance/time

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26
Q

Define General Physical Preparedness

A

any training period devoted to the general development of
(but not limited to) conditioning, power, strength, skill, flexibility, endurance, and the other 10 domains
of fitness

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27
Q

10 Fitness Domains

A

Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility

Coordination
Agility
Balance
Accuracy

Power
Speed

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28
Q

Define technique

A

method to success for completion of a movement

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29
Q

What are the nine foundational movements in CrossFit

A

air squat, front squat, overhead squat

deadlift, sumo deadlift high pull, MB clean

strict press, push press, push jerk

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30
Q

Define functional movement -

A

universal movement patterns; performed in a wave of contraction
from core to extremity, compound movements; capacity to move large loads over long distance, quickly

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31
Q

Intensity -

A

✔power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.

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32
Q

Define Evidence Based Fitness -

A

safety, efficiency and efficacy of a fitness program supported by
measurable, observable and repeatable data

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33
Q

CrossFit’s Definition of Fitness

A

increased work capacity across broad time and modal domains

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34
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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35
Q

Aerobic

A

Oxygen is utilized to metabolize substrates derived from food and liberates energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
pyruvate oxidized to produce 34 ATP

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36
Q

Anaerobic -

A

energy is liberated from substrates in the absense of oxygen
less than two minutes in duration @ moderate to high power/intensity

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37
Q

phosphagen

A

cyctosol of muscle cells
type 2a mucle fibers
derived from phosphocreatine molecules in muscles
Phosphate molecule from phosphocreatine joins ADP to form ATP

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38
Q

lactic acid (or glycolytic)

A

cyctosol of muscle cells
type 2b muscle fibers
derived from glucose in bloodstream
Glucose oxidized to pyruvate produces 2 ATP

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39
Q

What does gymnastics improve and how?

A

✔improves strength to weight ratio by using the body’s
own weight as a source of resistance

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40
Q

Define neuroendocrine adaptation

A

change in the body that affects you either neurologically or
hormonally

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41
Q

Which hormones are vital to athletic development?

A

✔testosterone
insulin-like growth factor
human growth hormone

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42
Q

How to calucate CrossFit’s standard of protein/calorie intake?

A

Total calories should be based on
protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body
mass (depending on your activity level).

The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore athlete.

Then 30% cals from Protein/Fat and 40% from low glycemic carbs

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43
Q

4 CrossFit Operational Models (provide the basis for defining fitness) -

A

10 Fitness Domains

Performance of Athletic Tasks (hopper)

Energy Systems/Metabolic Pathways

Health Markers/Sickness,Wellness,Fitness Continuum

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44
Q

Body Fat Percentage Numbers on SWF Continuum

A

sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%

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45
Q

Blood Pressure Numbers on SWF Continuum -

A

Sickness - >140/90 mmHg
Wellness - 120/80 mmHg
Fitness - 105/60 mmHg

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46
Q

Heart Rate Numbers on SWF Continuum

A

Sickness - >100 bpm
Wellness - 70 bpm
Fitness - 50 bpm

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47
Q

Triglycerides Numbers on SWF Continuum

A

S >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL

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48
Q

low-density lipoprotein (LDL) on SWF Continuum

A

✔S - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL

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49
Q

high-density lipoprotein (HDL) on SWF Continuum

A

✔S - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL

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50
Q

C-Reactive Protein (high-sensitivity test) on SWF Continuum

A

✔S - >3
W - 1-3
F - <1

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51
Q

Define Interval Training

A

method by which we use anaerobic efforts to develop conditioning
key to developing the cardiovascular system without loss of strength, speed, and power

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52
Q

Three Waves of adaptation to endurance training -

A

✔maximal oxygen consumption

increased lactate threshold

increased efficiency

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53
Q

Phosphagen (Phosphocreatine) System Duration/Rep range -

A

work = 10-30 seconds
rest = 30-90 seconds
ratio = 1:3
25-30 reps

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54
Q

Glycolytic (Lactic Acid) System Duration/Rep range

A

work = 30-120 seconds
rest = 60-240 seconds
ratio = 1:2
10-20 reps

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55
Q

Oxidative System Duration/Rep Range

A

work = 120-300 seconds
rest = 120-300 seconds
ratio = 1:1
3-5 reps

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56
Q

Theoretical Hierarchy of Development

A

Nutrition - molecular foundations

Metabolic Conditioning - cardiovascular sufficiency

Gymnastics - body control

Weightlifting and Throwing - external object control

Sport - mastery/application

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57
Q

Define efficacy

A

tangible results from a program

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58
Q

Define efficiency

A

time rate of adaptation

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59
Q

Define mechanics

A

physics of a movements

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60
Q

Define threshold training

A

allowing errors to broaden then reduce them without losing speed
drilling both technique and intensity without sacrificing one or the other

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61
Q

Define training

A

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

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62
Q

Define practice

A

activity that improves performance through changes in the nervous system

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63
Q

What domains of fitness improve through training?

A

Cardiorespiratory endurance
Strength
Stamina
Flexibility

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64
Q

What domains of fitness improve through practice?

A

Agility
Balance
Coordination
Accuracy

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65
Q

What domains of fitness improve through both training and practice? -

A

Power and Speed

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66
Q

What is sport?

A

✔Application of fitness in an atmosphere of competition and mastery

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67
Q

What four things should you consider when scaling/substituting a movement?

A

Whether the
movement is primarily driven by the lower body or upper body
The movement function (e.g., push versus pull)
The range of motion used by the movement (specifically of the hips, knees, and ankles)
The plane of movement

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68
Q

Define Flexion

A

Reducing the angle of the joint

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69
Q

Define Extension

A

Increasing the angle of the joint

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70
Q

Air Squat points of performance -

A

Lumbar curve maintained
Weight in heels
Depth below parallel
Knees track over feet
Look straight ahead
Reach the full range of motion (i.e., below parallel)
Keep the chest high
Keep the midsection tight

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71
Q

6 abilities of an effective trainer

A

teaching
seeing
correcting
group/gym management
presence/attitude
demonstration

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72
Q

Define Teaching

A

✔the ability to effectively articulate the mechanics of each movement
ability to focus on major points of performance before subtle ones and the ability to change instruction
based on athlete’s needs

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73
Q

Define Seeing

A

✔the ability to discern good from bad movement mechanics and to identify both gross
and subtle faults both in motion and static

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74
Q

Define Correcting

A

The ability to facilitate better mechanics for an athlete using verbal, visual, and
tactile cues; ability to triage faults

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75
Q

Define Rhabdomyolysis

A

medical condition that might arise from breakdown of muscle tissue and
release of the muscle cells’ contents into the bloodstream.
This process can damage the kidneys and can lead to renal failure or death in rare cases

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76
Q

How is Rhabdo diagnosed?

A

Patient with an appropriate history has an elevated level of creatine
kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally
used as a marker, even though it is the myoglobin that does the damage.

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77
Q

How is Rhabdo treated? -

A

✔generous amounts of intravenous (IV) fluids to dilute and flush the
myoglobin through the kidneys. In the worst cases, patients might need dialysis while the kidneys
recover

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78
Q

What exercises have a higher chance of developing rhabdo?

A

Those with prolonged eccentric
conractions (ie pull-ups, GHDSU)

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79
Q

Symptoms of Rhabdo

A

generalized muscle pain, nausea and vomiting, abdominal cramping, and, in
severe cases, dark-red or cola-colored urine. The discoloration of the urine comes from the muscle’s
myoglobin, which is the same molecule that gives red meat its color

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80
Q

Deadlifts points of performance -

A

Hip-to-shoulder-width stance.
Hands just outside hips.
Eyes on the horizon.
Full grip on the bar.
Shoulders slightly in front of or over the bar.
Arms straight and bar in contact with the shins.

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81
Q

What are the 8 common movement themes? -

A

✔midline stabilization
-core to extremity
-balance about the frontal plane
-posterior chain engagement
-sound hip function
-active shoulders
-full ROM about a joint
-effective stance/grip

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82
Q

What is Midline Stabilization

A

refers to the athlete’s capacity to prevent movement from this neutral
spinal position and is synonymous with core strength; determines whether the athlete can maintain the
natural S-curve of the spine to the pelvis when dynamic and/or loaded

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83
Q

How does the frontal plane divide the body?

A

anterior and posteriorly (front and back)

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84
Q

What muscles are included in the posterior-chain

A

hamstrings(biceps femoris, semitendinosus,
semimembranosus)
glutes
spinal erectors

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85
Q

By what percentage is depression increased with type 2 diabetes?

A

20% increase

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86
Q

What is normal fasting blood glucose level? -

A

85mg/dL

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87
Q

Why does fructose have a low glycemic index? -

A

✔Becuase it converts to fat in the liver instead of
going to the bloodstream

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88
Q

What is glycemic load? -

A

glycemic index multiplied by the grams of carb in the food

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89
Q

What is the recommended amount of Vitamin D?

A

✔400-1000 IU per day

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90
Q

What percentage of daily value on a nutrition label is considered low?

A

<5% DV

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91
Q

What percentage of daily value on a nutritional label is considered high?

A

> 20% DV

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92
Q

What are some hidden sugar names?

A

corn syrup, high fructose corn syrup, fruit juice concentrate,
maltose, dextrose, sucrose, honey, maple syrup

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93
Q

Define virtuosity

A

performing the common, uncommonly well

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94
Q

What does ketosis do to cancer cells?

A

It deprives them of glucose they crave in order to grow

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95
Q

Define oxidative damage?

A

damage of brain proteins

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96
Q

Define mitochondrial dysfunction

A

✔inhibition of ATP production

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97
Q

Define abherrant neuronal network activity

A

decreased activity in the brain that leads to aging

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98
Q

Define Shear Force

A

a force acting parallel to the surface
i.e. sliding of a vertebrae

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99
Q

What is the Fick Equation?

A

VO2 = Q x (a- vO2)
VO2 - amount of oxygen utilized by our bodies (liters per minute)
Q - cardiac output (heart rate x stroke volume)
a- vO2 - difference between arterial and venous oxygen content

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100
Q

What percentage of VO2 is related to genetics versus training?

A

✔60-70% genetic
30-40% training

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101
Q

Define Lactate threshold

A

✔the point at which blood lactic acid rises exponentially during incremental
exercise

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102
Q

What is the reversibility principle

A

✔”use it or lose it”

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Perfectly
103
Q

What is the first phase of tissue healing?

A

inflammation phase (0-36 hours)
Ice to slow down swelling

104
Q

What is the second phase of tissue healing?

A

proliferative phase (2 days to 2 weeks)
making new tissues

105
Q

What is the third phase of tissue healing?

A

remodeling phase (2 weeks to 6 months)
start doing light exercise again

106
Q

What is a complete protein source?

A

✔Comes from animals and has all 9 essential amino acids

107
Q

What is an incomplete protein source?

A

plant source that doesn’t have all the amino acids we need

108
Q

What ratio of Omega3 to omega 6 do we want?

A

3:1
(antiinflammatory) to (imflammatory)

109
Q

What are the “unhealthy” oils and why?

A

soybean, canola, safflower, vegetable
they are high in omega 6 fats

110
Q

What is soy considered unhealthy?

A

it mimics estrogen in the body

111
Q

What is one block of the Zone diet?

A

9 g carb, 7 g protein, 3 g fat

112
Q

What are ranges for glycated hemoglobin (A1C)

A

✔<5.7% normal
5.7-6.4% prediabetes
>6.5% diabetes

113
Q

define hedonic eating

A

✔overeating

114
Q

define homeostatic eating?

A

eating to meet energy needs

115
Q

What is the mesolimbic system?

A

✔reward pathway of the brain

116
Q

What does dopamine do?

A

tells us if something is rewarding (hormone)

117
Q

What does the amygdala do?

A

✔tells us if experiences have value

118
Q

what does the hypothalamus do?

A

tells us if we are hungry or satisfied

119
Q

What is ghrelin?

A

hunger hormone (made in stomach)

120
Q

What does leptin do?

A

suppresses appetite (made in fat cells)

121
Q

What percentage of glucose is stored in blood stream verses stored as glycogen?

A

✔20% stored as
glycogen
80% goes to blood stream

122
Q

What is the recommended sugar allottance for men and women?

A

✔men 38 g
women 26 g

123
Q

What is a normal blood sugar level?

A

80-120 mg/dL

124
Q

What is the amount of grams of carbs that your body will go into Ketosis with?

A

50 g/day

125
Q

Define basal metabolic rate

A

✔resting calorie burning without concious effort

126
Q

Normal/Prediabetic/Diabetic Fasting Blood sugar levels?

A

<100mg/dL
100-125 mg/dL
>125 mg/dL

127
Q

Normal/Prediabetic/Diabetic Fasting Blood sugar levels in PREGNANCY

A

<140mg/dL
140-199 mg/dL
>200 mg/dL

128
Q

What percentage of cholesterol in your blood stream is from the food you eat?

A

20% comes from
the food you eat

129
Q

Define Paneth Cells

A

✔immune cells in the gut
when they don’t work, gut is prone to inflammation

130
Q

How many vitamins are required by humans?

A

13 are required

131
Q

How many minerals are required by humans?

A

14 are required

132
Q

What is magnesium responsible for?

A

ATP production

133
Q

What is iron responsible for?

A

Oxygen delivery

134
Q

What is vitamin E responsible for?

A

antioxidant capacity

135
Q

What are the four major consumers of glucose in our bodies?

A

Brain
liver
muscle
adipose

136
Q

How many grams of glycogen does skeletal muscle contain?

A

✔500 g of glycogen!

137
Q

What is hypoglycemia? High or Low bloody sugar

A

✔low blood sugar - <70mg/dL

138
Q

What is hyperglycemia? High or Low bloody sugar

A

high blood sugar - >126mg/dL after 8 hours of fasting

139
Q

What are 5 important electrolytes?

A

Sodium
Chloride
Potassium
Magnesium
Calcium

140
Q

What is insulin?

A

a storage hormone released by pancreas to decrease blood sugar

141
Q

What is glucagon?

A

A mobilization hormone released by the pancreas to increase blood sugar

142
Q

4 Crossfit Operational Models

A

✔1. 10 Fitness Domains or types of adaptations
2. Performance of athletic tasks
3. Energy systems
4. Sickness-Wellness-Fitness Continuum

143
Q

10 Fitness Domains or types of adaptations
(General physical skills)

A
  1. Cardio Vascular/respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy
144
Q

Air Squat - Points of performance
7

A

✔1. Shoulder width Stance.
2. Hips descend back and down.
3. Hips descend lower than knee.
4. Lumbar curve maintained.
5. Weight in heels.
6. Knees in line with toes.
7. Complete at full hip and knee extension.

145
Q

Front Squat - Points of performance
10

A
  1. Shoulder width stance.
  2. Grip - Hands just outside shoulders.
  3. Grip - Loose, fingertip grip on the bar.
  4. Elbows high.
  5. Hips descend back and down.
  6. Hips descend lower than knees.
  7. Lumbar curve maintained.
  8. Weight in heels.
  9. Knees in line with toes.
  10. Complete at full hip and knee extension.
146
Q

Overhead Squat - Points of performance
11

A
  1. Shoulder width stance.
  2. Wide grip on bar.
  3. Shoulders push up into the bar.
  4. Armpits face forward.
  5. Hips descend back and down.
  6. Hips descend lower than knees.
  7. Lumber curve maintained.
  8. Heels down.
  9. Bar moves over midline of foot.
  10. Knees in line with toes.
  11. Complete at full hip and knee extension.
147
Q

Shoulder Press - Points of performance
9

A
  1. Hip width stance.
  2. Hands just outside shoulders.
  3. Elbows slightly in front of bar.
  4. Full grip on bar.
  5. Bar moves over middle of foot.
  6. Torso and legs static.
  7. Heels down.
  8. Shoulders push up into bar.
  9. Complete at full arm (shoulder flexion/elbow extension) extension.
148
Q

Push Press - Point of performance
10

A
  1. Hip width stance.
  2. Hands just outside shoulders.
  3. Elbows slightly in front of bar.
  4. Full grip on bar.
  5. Bar rests on torso.
  6. Torso dips straight down.
  7. Hips and legs extend then press.
  8. Heels down until hips and legs extend.
    9.Bar moves over middle of foot.
  9. Complete at full hip, knee and arm extension.
149
Q

Push Jerk - Points of performance
10

A
  1. Hip width stance.
  2. Hands just outside shoulders.
  3. Elbows slightly in front of bar.
  4. Full grip on the bar.
  5. Torso dips straight down.
  6. Hips and knees extend rapidly then press under.
  7. Receive the bar in a partial overhead squat.
  8. Heels stay down until hips and knees extend.
  9. Bar moves over the middle of the foot.
  10. Complete at full hip, knee and arm extension.
150
Q

Deadlift - Points of performance
9

A
  1. Hip width stance.
  2. Hands just outside hips.
  3. Full grip on the bar.
  4. Shoulders slightly in front of the bar.
  5. Lumbar curve maintained.
  6. Hips and shoulders rise at the same time.
  7. Bar moves over the middle of the foot.
  8. Heels down.
  9. Complete at full hip and knee extension.
151
Q

Sumo Deadlift High Pull - Points of performance
12

A
  1. Wider than shoulder width stance.
  2. Hands inside legs with full grip in the bar.
  3. Knees in line with toes.
  4. Shoulders slightly inferno to the bar at set up.
  5. Lumbar curve maintained.
  6. Hips and shoulders rise at the same rate.
  7. Hips then extend.
  8. Heels down until hips and knees extend.
  9. Shoulders then shrug, followed by pull of the arms.
  10. Elbows move high and outside.
  11. Bar moves over middle of the foot.
  12. Complete at full hip and knee extension with bar pulled under the chin.
152
Q

Med Ball Clean - Points of performance
10

A
  1. Shoulder width stance.
  2. Ball between feet with palms on the ball.
  3. Knees in line with toes.
  4. Shoulders over ball at setup.
  5. Lumbar curve maintained.
  6. Hips extend rapidly.
  7. Then shoulders shrug.
  8. Then arms pull UNDER to bottom of the squat.
  9. Heels down until hips and knees extend.
  10. Complete at hip and knee extension with ball in front rack
153
Q

10 physical skills

A

endurance, stamina, strength, flexibility, power, speed, coordination, agility,
balance, accuracy

154
Q

neuroendrocrine adaptation

A

a change in the body that affects you either neurologically or
hormonally.
(f.e.. increase in testosterone = hormonal/ increase in muscle mass = neurologica)

155
Q

4 Models CrossFit uses to determine fitness

A

1) 10 physical skills
2) the Hopper
3) metabolic pathways
4) sickness-wellness-fitness continuum

156
Q

Interval Training according to Dr Stephen Seiler - 3 waves of adaptation, what are they?

A

1)
increased maximal oxygen consumption
2) increased lactate threshold
3) increased efficiency.

157
Q

Theoretical Hierarchy of Development - application of fitness in competition/ mastery (pyramid) -

A

1)nutrition
2) metabolic conditioning
3) gymnastics
4) weightlifting
5) sport

158
Q

How to calculate power (formula)

A

Power = Force (F) x Distance (work)/ Time (T)

159
Q

Quantification of fitness

A

✔work capacity across broad time & modal domains

160
Q

3 meaningful components to analyse a fitness program

A

1) safety
2) efficiency (time rate of adaptation)
3) effifacy (what is the return?)

161
Q

Qualification of movement - (4)

A

✔1) mechanics
2) technique
3) form
4) style

162
Q

common symptoms of common diseases (f.e. obesity, type 2 diabetes, cancer) -

A

HDL suppressed,
blood pressure up, triglycerides up, body fat up, muscle mass down, bone density down, hemoglobin
high

163
Q

Fatty Acids (3)

A
  1. Saturated Fats (most stable) - Coconut Oil, butter
  2. Polysaturated (least stable)
    - Omega 3 (ALA) anti inflammatory - flax seeds
    - Omega 6 (LA) pro inflammatory - nuts, grains
    - ratio: 2 x Omega 6 vs. 1 x Omega 3
  3. Monosaturated (less stable) - Olive Oil, avocado
164
Q

Scaling - 3 items, in sequence of priority -

A

1) Mechanics
2) Consistency
3) Intensity

165
Q

What needs to be scaled for EVERY beginner? (2)

A

1) intensity
2) volume

166
Q

Intensity may be modified in 3 ways - name them

A

1) load
2) speed
3) volume (time/ reps/ distance)

167
Q

Anatomy - 4 bodyparts -

A

1) spine
2) pelvis
3) femur
4) tibia

168
Q

Anatomy - 3 joints

A

1) sacroiliac joint (SI gewricht - schouders)
2) hip joint
3) knee joint

169
Q

definition of muted hip function -

A

✔when the pelvis chases the femur i.o. the spine (naar achteren
gaan zitten in de squat)

170
Q

6 Abilities for an effective trainer -

A

1) teaching
2) seeing
3) correcting
4) group/ gym management
5) pressence & attitude
6) demonstration

171
Q

how can a trainer develop? (5) -

A

1) teach to learn
2) watch more experienced coaches
3) film yourself coaching others
4) attend courses
5) read & study

172
Q

3 important principles for a CF trainer

A

1) Master the Fundamentals,
2) limit the scope (work within
your limits),
3) pursue excellence

173
Q

CrossFit level 3

A

CrossFit training

174
Q

Intensity may be modified in 3 ways - name them

A

1) load
2) speed
3) volume (time/ reps/ distance)

175
Q

Fatty Acids (3)
P
M
Un

A

Polysaturated, monosaturated, unsaturated

176
Q

Responsible training (4) -

A

1) mitigate risk of Rhabdo
2) Equipment condition
3) spotting safely
4) monitor athletes’ condition during WOD (level of exertion)

177
Q

definition of triaging when coaching

A

assigning urgency to multiple faults spotted, in order of the
MOST to LEAST important. Ordering is based on severity of deviation from ideal & athlete’s capacity
relative to the task

178
Q

Group Management - 3 pillars -

A

✔1) Adhere to schedule
2) Space & equipment layout
3) Plan how & what to teach

179
Q

definition of midline stabilisation -

A

✔refers to the relationship of the spine & pelvis during functional
movement. Midline stabilization is the athlete’s capacity to prevent movement from “neutral spine”
position and is synonymous with “core strength”.

180
Q

how is midline stabilization accomplished? Use what muscles?

A

✔engaging abs, internal & external obliques & erectors

181
Q

Vertical orientation - CrossFit definition -

A

optimal muscular & skeletal alignment for force distribution

182
Q

Hierarchy of spinal positioning in order of increased risk for injury (3) -

A

1) most safe = midline
stabilization in neutral position
2) more risky = non-neutral spine in static position
3) most risky = loss of neutral spine during movement

183
Q

definition Core to Extremity movement -

A

C2E movements demonstrate a sequence of muscular
contraction that begin with “large-force-producing-low-velocity” muscles of the core (abs & erectors)
and the hips - and ends with the “small-force-producing-high-velocity” muscles of the extremities
(biceps, calves, wrist flexors)
Starts with establishing midline stabilization for effective force transfer.

184
Q

Anatomical Planes - name the 3
S
F
T

A

1) Sagittal - divides body in left & right
2) Frontal (coronal) - divides body in front & back
3) Transversal - divides body in upper/ lower body

185
Q

Anatomical Directions - Superior vs. Inferior - meaning -

A

✔Superior, above (head)
Inferior, below (feet)

186
Q

Anatomical Directions - Medial vs. Lateral - meaning -

A

✔Medial - middle of the body
Lateral - parts of the body towards the sides

187
Q

Anatomical Directions - Dorsal vs. Ventral - meaning -

A

Dorsal - backside
Ventral - bellyside

188
Q

Anatomical Directions - Cranial vs. Causal - meaning - ✔

A

Cranial - close to head
Causal - close to tail
*used for animals

189
Q

Anatomical Directions - Rostral vs. Caudal - meaning - (Brain)

A

✔Rostral - front lobes of brain
Caudal - area of brain towards the spine
*used for SKULL

190
Q

Anatomical Directions - Proximal vs. Distal

A

Proximal - limbs are close to where they join
the body
Distal - limbs are away from where they join the body
* used to indicate position of limbs

191
Q

Definition Sound Hip Function -

A

the athlete’s ability to flex & extend the hip to maximize its’
contribution to the movement.
Applies most force on the object + creates most elevation of the object.

192
Q

3 examples of poor hip function

A

1) muted hip (never closes/ flexes - movement dominated by
quads)
2) lack of hip extension
3) slow hip extension

193
Q

definition of active shoulders

A

✔most stable position for the shoulders when working against a load.

194
Q

Full Range Of Motion about a joint -

A

natural anatomic beginning & end positions of a movement.

195
Q

Key variables to assess a Masters’ athlete (Masters’ Quadrant) -

A

1) competitive orientation
2) age
3) fitness level
4) injury state

196
Q

options competitive orientation Masters’ athlete

A

1) competitor (performance vs. results in
competition)
2) wellness athlete (regaining health & fitness, maintaining quality of life)

197
Q

options to consider when scaling for a Masters’ athlete -

A

✔fitness level & injury state

198
Q

When is someone considered a Late Master?

A

✔above 55 years of age. Before 55 = early Master

199
Q

When is an athlete considered injured?

A

when he/ she has a medical condition that limits one (or
more) aspects of the program

200
Q

3 Types of Injury
A
C
I

A

1) Acute (resolve short term)
2) Chronic (long term)
3) Illness/ disease

201
Q

Key Principles of the Masters’ Quadrant -
5

A

✔- resolving injury (injured) or maximizing functionality
(diseased) takes the highest priority

  • Late Masters should have loads reduced (or modified)
  • An Unfit Early Master should be treated the same as a Fit Late Master
  • wellness athletes need a broad stimulus in order to achieve broad fitness
  • programming for competitors should be biased towards skills that are commonly tested in competition
202
Q

Key Considerations wellness athlete (Masters’ athlete)
6

A

-goal is general health & wellbeing
- social interaction is important
-key theme = quality of life
- overly concerned about safety
- focus is personal improvement
- novelty of workouts is a motivator

203
Q

Key Considerations competitive athlete (Masters’ athlete) -

A

✔- goal is improved competition ranking
and focus is on the leaderboard
- being challenged is important
- key theme is winning
- may ignore safety seeking better performance

204
Q

physiological effects of aging

A

✔- hormonal changes (testosterone, estrogen, menopause)
- immune system changes (reduced function, inflammatory response)
- musculoskeletal changes (mobility, osteoporosis, arthritic)
- Reduced stamina & cardiovascular respiratory endurance
- reduced elasticity of skin & blood vessels
- reduced capacity to recover from injury or illness.

205
Q

physical & neurological effects of aging -

A

✔- sensory perceptual changes (hearing, taste, sight)
- neurological capacity impaired (coordination, accuracy, agility, balance)
- neuroBIOlogical changes (reduced neuroplasticity & ability to learn new skills)
- cognitive changes (overthinking, increased problem solving skills)
- personality changes (seating greater purpose)
- social changes (family, career)

206
Q

definition of relative intensity

A

mechanics first, then consistency, then intensity. It is the condition,
NOT the age, that creates an increased risk.

207
Q

which independent variable is most commonly associated with maximizing the rate of return on
favorable adaptation?

A

intensity

208
Q

Modifications - ROM Overhead

A

Split Snatch i.o. Squat Snatch

209
Q

Modifications - rotator cuff tear -

A

✔NO kipping pull ups, ONLY strict (in rings)

210
Q

Modifications - knee/ lower back pathology

A

replace back squat with box squat & use a safety bar

211
Q

Modifications - kyphosis (bochel) & hip issues

A

replace deadlift with Trap Bar Deadlift off blocks

212
Q

Modifications - Lower leg & achilles issues

A

replace box jumps with step ups & avoid skipping

213
Q

Modifications - torn bicep tendon

A

✔change pull up grip to chin up & avoid ring dips

214
Q

How many bones are in the human body?

A

206

215
Q

Definition of Epiphysis
(to do with bones)

A

✔end of a long bone

216
Q

Definition of Epiphyseal Plate

A

thin but diffuse layer of cartilaginous tissue located between the
epiphysis & diaphysis

217
Q

Definition of Diaphysis

A

shaft of the bone

218
Q

Definition of Cancellous Bone

A

(Spongy bone) functions to absorb external mechanical stress

219
Q

Definition of Compact Bone

A

✔found in the shaft of the bone. Gives the skeleton much of its ability to
support and protect.

220
Q

Definition of Cartilage

A

✔fibrous tissue that lines joint capsules where bone meets bone

221
Q

Definition of Medullary cavity

A

site of bone-marrow genesis. Marrow is responsible for blood-cell
production

222
Q

Definition of Periosteum

A

appears as fibrous sheath (omhulsel) surrounding the bone.

223
Q

What is the Axial Skeleton?

A

✔creates the longitudinal (vertical) axis of the body. It runs from the skull
down to the tailbone & includes the skull, vertebral column, ribs, collarbones & sternum.

224
Q

What is the Appendicular Skeleton?

A

compromised of appendages: the bones of the legs, arms,
hands & feet.

225
Q

Name the types of bones - ✔

A

long bones, short bones, irregular bones, flat bones & sesamoid bones

226
Q

Definition of Cell Membrane -

A

✔the lipid bi-layer that separates individual cells. Allows certain
substances to pass in & out of cell -> important in metabolism & contraction

227
Q

Definition of Cytoplasm -

A

water-based suspension containing other cellular substructures &
metabolic substances. Site of anaerobic metabolism that supports high-intensity work.

228
Q

Definition of Nucleus

A

largest cellular organelle & contains DNA

229
Q

Definition of Mitochondria

A

“powerhouse” of the cell due to its role in aerobic metabolism. Supports
low-intensity long-duration work.

230
Q

Definition of Ribosomes

A

✔(aminozuren volgorde) - site of protein synthesis.

231
Q

What creates the ability to contract a muscle?

A

proteins

232
Q

2 Basic Types Endoplastic Rectulum

A

1) Rough Endoplastic Rectulum (having associated ribosomes -
rough = ribosomes gelijk aan eiwitten

2) Smooth Endoplastic Rectulum (having NO associated ribosomes - smooth = ribosomes gelijk aan
vetzuren)

233
Q

Why is the Endoplastic Rectulum vital to muscle contraction?

A

because it is also a regulatory center
from calcium-ion storage

234
Q

What is the Golgi apparatus?

A

composed of membrane-bound vesicles. Modifies outgoing
substances for delivery to the intended destination.

235
Q

Name the Contractile Proteins

A

Actin & Myosin

236
Q

What is an Atrium & what is its function?

A

a small chamber in the upper segment of the heart.
Humans have 2 atria. The function of the atria is to accept blood from the circulatory blood vessels &
move it with pressure into the lower segment of the heart.

237
Q

What is a Ventricle & what is its function?

A

✔a large chamber in the lower segment of the heart.
Humans have 2 ventricles. The function of the ventricles is to pump blood OUT if the heart & into the
system.

238
Q

What is the Pulmonary side?

A

✔The right segment (right atrium & right ventricle) of the heart. It
receives oxygen depleted blood from the body & routes it to the lungs for oxygenation.

239
Q

What is the Systemic side?

A

The left segment (left atrium & left ventricle) of the heart. It receives
oxygenated blood from the lungs & delivers it to the body. (Systemic Circulation)

240
Q

What is the ventricular septum?

A

✔the common muscular wall between the left & right ventricles.

241
Q

which of the ventricles has a thicker wall? Why?

A

✔the left ventricle - the left ventricle muscle has to
produce more force to move blood through the systemic circulation

242
Q

Which of the two side of the hearts is the low pressure side? -

A

✔✔The right side (25mmHG of pressure)

243
Q

How much pressure does the left side create? -

A

✔✔100mmHG of pressure

244
Q

What is pulmonary circulation? -

A

✔✔blood flow between heart and lungs

245
Q

What is a myocyte? -

A

✔✔an individual muscle cell

246
Q

What are the differences between a cardiac myocyte & a skeletal myocyte? -

A

✔✔the shape, how it
communicates with neighboring cells, nucleus - only 1 in cardiac myocyte, many in skeletal

247
Q

What goes first, electrical activity or contraction? -

A

✔✔electrical activity MUST proceed contraction, it’s
what stimulates the heart to beat!

248
Q

What are the 7 components to the cardio-electro-conductive pathway? -

A

✔✔1) sinoatrial node
2) atrioventricular node
3) bundle of His
4) left & right branches
5) Purkinje fibers
6) inter-nodal tract
7) Bachmann’s bundle

249
Q

Which side of the heart receives deoxygenated blood? -

A

✔✔the right side

250
Q

which system is used to pumps blood from the right ventricle to the lungs? (for oxygenation) -

A

✔✔pulmonary system

251
Q

How does blood leave the heart and where does it go? -

A

✔✔through the aorta to systemic circulation

252
Q

what is coronary circulation? -

A

✔✔coronary arteries feed into the cardiac muscle & keep the heart
supplied with everything it needs. (heart attack arteries)

253
Q

What is hypertrophy? -

A

✔✔an anatomical enlargement of a cell or tissue

254
Q

What is pathological hypertrophy? -

A

✔✔characterized by an increase in the size of the heart - specifically
the left ventricle. The dimensions of the heart get bigger (like a balloon) - there’s no added muscle mass,
muscle walls are thin. it corrupts pumping efficiency. (BAD)

255
Q

what is eccentric hypertrophy? -

A

✔✔a beneficial adaptation that allows the heart to pump around higher
volumes of blood more efficiently. The overvall heart mass gets larger - through needed added muscle
mass (heart overall - increase mostly in left ventricle) to keep the ventricular wall at normall thickness.
Also known as runners’ heart.

256
Q

what is concentric hypertrophy? -

A

✔✔a beneficial adaptation that allows the heart to move blood
throughout the body against high pressures of resistance. High resistance pressures occur anytime there
is an occlusion (afsluiting) of blood vessels. (high intensity/ high resistance training) Chamber sizes stay
the same, but there is more muscle mass added to the left ventricular walls that increases their
thickness.

257
Q

Artery (slagader) - function -

A

✔✔carry oxygenated blood away from the heart

CrossFit Level 3 (CUllam) (1 decks)

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