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CF L1 > D1 > Flashcards

D1 Flashcards

1
Q

Aims of CrossFit

A

To forge a broad, general and inclusive fitness.

Prepare for not only the unknown but for the unknowable.

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2
Q

CrossFit prescription

A

Constantly varied, high-intensity functional movement.

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3
Q

Functional movements

A

Universal Motor Recruitment patterns, performed in a wave of contraction from core to extremity and they are compound movements.

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4
Q

These 3 attributes uniquely qualify functional movements for the production of high power

A

Load
Distance
Speed

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5
Q

Intensity

A

Defined exactly as Power.

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

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6
Q

CrossFit methodology

A

Entirely empirical.

Meaningful statements about Safety, Efficacy, Efficiency can be supported only by Measurable, Observable, Repeatable data.

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7
Q

The 3 most important and interdependent facets to evaluate any fitness program.

A

Safety
Efficacy
Efficiency

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8
Q

CrossFit in implementation

A

The Sport of Fitness

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9
Q

CrossFit increases…

A

Work capacity across broad time and modal domains.

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10
Q

Holy Grail of performance improvement

A

Work capacity

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11
Q

What kind of program is CrossFit

A

A core strength and conditioning program

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12
Q

The 10 fitness domains

A 
Cardiovascular/respiratory endurance 
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
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13
Q

CrossFit is distinctive if not unique in…

A

It’s focus on maximizing neuroendocrine response, developing power, cross-training w multiple modalities, constant training and practice w functional movements and the development of successful diet strategies

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14
Q

Your needs and the Olympic athlete’s differ by…

A

Degree not kind

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15
Q

This alone is necessary and nearly sufficient for elite athletic performance

A

Powerful hip extension

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16
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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17
Q

Aerobic activity

A

Usually greater than 90sec and involve low to moderate power output or intensity.

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18
Q

Anaerobic activity

A

Less than 2min and involve moderate to high-power output or intensity.

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19
Q

Two types of anaerobic systems

A

Phosphagen (phosphocreatine) system

Glycolytic (lactic acid) system

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20
Q

Two Olympic lifts

A

Clean and Jerk

Snatch

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21
Q

Olympic lifts are the only lifts shown to increase…

A

Maximum oxygen uptake, the most important marker for cardiovascular fitness.

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22
Q

Power

A

Time rate of doing work.

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23
Q

The undisputed king of performance

A

Power

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24
Q

CrossFit dietary prescription

A
  • Protein should be lean and varied and account for about 30% of total caloric load
  • Carbohydrates should be predominantly low-glycemic and account for about 40% of total caloric load
  • Fat should be from whole food sources and account for about 30% of total caloric load
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25
Q

What should I eat?

A

Garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch and no sugar.

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26
Q

CrossFit’s 4 models for evaluating and guiding fitness.

A

1) The 10 general physical skills
2) Performance of athletic tasks (The Hopper)
3) the energy systems
4) Health markers

27
Q

10 general physical skills

A

1) Cardiovascular/respiratory endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy

28
Q

Improvements that come through training.

A

Endurance, stamina, strength, flexibility

29
Q

Improvements through practice

A

Coordination, agility, balance, accuracy.

30
Q

Adaptations of BOTH training and practice.

A

Power and speed

31
Q

Phosphagen (phosphocreatine)

Time domain?

Anaerobic or aerobic?

Relative power output?

A

Short, ~10sec

Anaerobic

Maximum intensity efforts

32
Q

Glycolytic (Lactic)

Time domain?

Anaerobic or Aerobic?

Relative power output?

A

Medium, ~120sec

Anaerobic

Medium-high intensity

33
Q

Oxidative

Time domain?

Anaerobic or Aerobic?

Relative power output?

A

Long, >120sec

Aerobic

Low-intensity efforts

34
Q

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

A

Interval training

35
Q

We can control the dominant metabolic pathway conditioned by…

A

Varying the duration of the work and rest interval and number of interval reps

36
Q

Phosphagen intervals

A

10-30sec of work
30-90sec of rest
W:R 1:3
25-30x

37
Q

Glycolytic intervals

A

30-120sec of work
60-240sec of rest
W:R 1:2
10-20x

38
Q

Oxidative intervals

A

120-300sec work
120-300sec rest
W:R 1:1
3-5x

39
Q

Tabata interval

A

:20 work
:10 rest
8x

40
Q

Three waves of adaptation to endurance training

A

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

We avoid the 3rd, too activity specific

41
Q

Theoretical hierarchy of development

A 
/\
                        Sport
                         ——
       Weightlifting & Throwing
                  ———————
                  Gymnastics
           ————————————
          Metabolic Conditioning
    ————————————————
                      Nutrition
————————————————————-
42
Q

Routine is the enemy of…

A

Progress and broad adaptation

43
Q

Power (equation)

A

f * d
——
t

(Force x distance) / time

44
Q

Fitness is..

A

Work capacity across broad time and modal domains

45
Q

Evidence-based fitness

A

Measurable, observable, repeatable data is used in analyzing and assessing a fitness program.

46
Q

The 3 meaningful components to analysis of a fitness program

A

Safety
Efficacy
Efficiency

47
Q

Efficacy of a program

A

What is the return?

48
Q

Efficiency

A

Time rate of the adaptation

49
Q

For the qualification of movement there are 4 common terms….

A

1) Mechanics
2) technique
3) form
4) style

50
Q

Mechanics

A

The physics of movement and especially the statics and less so the dynamics.

51
Q

Technique

A

The method to success for completion of a movement.

52
Q

Form

A

Is the normative value: This is good, this is bad - applied to mechanics and technique.

53
Q

Style

A

An athletes signature to a movement

54
Q

Maximizes the work completed for the energy expended

A

Technique

55
Q

Strength is…

A

The productive application of force

56
Q

Threshold training

A

The iterative process of letting the scope of errors broaden then reducing them without reducing the speed

57
Q

Kinetic theory of health

A

The singular focus on kinematics—increasing work capacity, increasing your fitness— is how to avoid chronic disease.

58
Q

When determining movement substitutions consider:

A

1) lower or upper body
2) function (push vs pull)
3) RoM (specifically of the hips, knees and ankles)
4) The plane of movement

59
Q

Does the warmup…

A
  • Increase the body’s core temp?
  • Prepare the athletes to handle the I tenacity of the WOD?
  • Allow the coach to correct movement mechanics needed in the WOD?
  • Allow the coach to assess capacity for scaling modifications?
  • Offer skill development and refinement?
60
Q

Does the workout…

A
  • Include a description of RoM standards
  • Include scaling options that are appropriate for all athletes in the class?
  • Allow athletes to reach their relative level of intensity?
  • Challenge the athlete’s current level of fitness?
  • Include corrections of movement mechanics under high-intensity?
61
Q

Does the cool-down…

A
  • Allow the heart and respiratory rate to slow and the athlete to regain mental acuity?
  • Allow the athlete to record workout performance to track progress?
  • Prepare the gym for the following class?
  • Take advantage of remaining time for recovery practices, additional skill refinement, and/or education?
62
Q

Air Squat

A
  • Maintain the arch in the back
  • Look straight ahead
  • Keep weight on heels
  • Reach the full RoM (below parallel)
  • Keep the chest high
  • Keep the midsection tight
63
Q

The ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement?

A

Overhead squat

CF L1 (1 decks)

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