dtceftis1 Flashcards
Learn materials for CrossFit Level 1 Certificate
The aim of CrossFit has been to…
forge a broad, general, and inclusive fitness.
CrossFit’s specialty is…
not specializing.
The CrossFit prescription is…
constantly varied, high-intensity, functional movement.
Functional movements are…
universal motor recruitment patterns.
Functional movements are performed in a…
wave of contraction from core to extremity.
Functional movements are c.. movements, multi-
compound movements, multi-joint.
Functional movements are natural, e.., & e.. locomotors of…
effective, efficient locomotors of body and external objects.
The most important aspect of a functional movement is its…
capacity to move large loads over long distances, quickly.
These three attributes (… , … , …) uniquely qualify functional movements for the production of…
(load, distance, speed), production of high power.
Intensity is defined exactly as…
power.
Intensity is the … … most commonly associated with maximizing the rate of return of favorable …. to …
independent variable, adaptation to exercise.
The breadth and depth of an exercise program’s stimulus will determine the breadth and depth of the … it elicits.
adaptation.
The CrossFit prescription is functionality and intensity is…
(functionality & intensity is) constantly varied.
CrossFit believes that preparation for random physical challenges (unknown & unknowable events) is at odds with fixed, …, and … regimens.
predictable, and routine regimens.
The methodology that drives CrossFit is entirely …
empirical.
The 3 most important and interdependent facets of any fitness program are s…, e…, and e…
safety, efficacy, and efficiency.
These three facets (safety, efficacy, & efficiency) can only be supported by m…, ob…, and r… data.
measurable, observable, and repeatable data.
This approach for measurable, observable, and repeatable data is called
evidence based fitness.
In implementation, CrossFit is, quite simply, a … The …
sport. The sport of fitness.
CrossFit is em.. …, Cl… tested, and co… developed.
empirically driven, clinically tested, and community developed.
CrossFit has learned that harnessing the natural cam.., com…, and … of sport or game yields an … that cannot be matched by other means.
camaraderie, competition, and fun… intensity
CrossFit motivates unprecedented output while deriving both relative & absolute metrics (scores, records, time, weight) at every workout, and this data has important value well beyond …, that is more value than … alone.
motivation (i.e., more value than motivation alone)
CrossFit increases work … across broad … and … domains.
capacity, time and modal domains
Versus VO2 max, lactate threshold, body composition, strength, & flexibility (and other measures), CrossFit sees … … … as the Holy Grail of performance improvement. The other measures are co… (de… even)
increased work capacity
correlates, derivatives even
CrossFit would not trade a decrease in … … cap… for improvements in any other fitness metric.
increased work capacity
CrossFit is a broad, …, and … fitness program as shown by increased … capacity across broad … & …. domains.
general and inclusive
work capacity
broad time & modal domains
CrossFit is a c… strength and c… program.
core strength and conditioning
CrossFit is not a spec… … program
specialized fitness
CrossFit is a deliberate attempt to op… physical competence in each of the … fi… do…
optimize
10 fitness domains
The ten (10) recognized fitness domains are…
1) Cardiovascular/Respiratory endurance, 2) Stamina, 3) Strength, 4) Flexibility, 5) Power, 6) Speed, 7) Coordination, 8) Agility, 9) Balance, & 10) Accuracy.
CrossFit was developed to enhance an individual’s com… at all … tasks.
competency, physical
Aside from the breadth and totality of fitness CrossFit seeks, the program is distinctive, if not unique, in its focus on maximizing … response, developing po…, cross-… with multiple training modalities, constant training and practice with fu… mo.., and the development of successful di… strategies.
neuroendoctrine
power, (cross-) training
functional movements
diet
The three main metabolic pathways are …, …, & …
Exposure to each of these metabolic pathways is guaranteed with sh.., mi.., and lo.. dis… at biking, running, swimming, and rowing.
Phosphagen, Glycolytic, and Oxidative.
short, middle, and long distances
Olympic weight lifting has a unique ability to develop an athlete’s ex… po…, control of ex… ob…, and mastery of critical mo.. re.. patterns.
explosive power
external objects
motor recruitment patterns
Gymnastics training generates capacity at controlling the body both dy… and st… while maximizing st.. to we.. ratio and fl..
dynamically and statically
maximizing the strength to weight ratio & flexibility
Instead of isolation exercises and extended aerobic sessions, CrossFit works with co… movements & shorter … … cardiovascular sessions.
compound movements, high intensity
Fu.. mo.. and hi.. int… are radically more effective at eliciting any desired fi.. result (especially versus isolation exercises and extended aerobic sessions).
Functional movements and high intensity
fitness
The term “…” is used to describe CrossFit’s success across a range of the population from elite athletes to sedentary overweight people where both groups meet with success.
bracketing
CrossFit develops athletes from the … …, from … to …
inside out, core to extremity
In what two distinct senses is CrossFit a core strength and conditioning program?
1) The fitness developed is foundational to all other fitness needs. The “stuff” everyone needs.
2) CrossFit is a “core” strength and conditioning program in the literal sense meaning “the center of something”. Much of the work focuses on the major functional axis of the human body, the extension and flexion of the hips and torso/trunk.
What is necessary and by itself nearly sufficient for elite athletic performance?
powerful hip extension
Good functional movements recruit muscle from the … to …
core to extremities
Can you enjoy optimal health without being an athlete? Explain.
No. Athletes experience a protection for the ravages of aging and disease that non-athletes never find - greater bone density, stronger immune systems, less coronary heart diseases, and less depression.
What is the Merriam Webster Dictionary definition of an athlete?
“a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.”
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 that “fi..”, “he..”, and “athleticism” are strongly overlapping constructs, seen as “…”
fitness, health,
equivalents
The following are all measures of your health: 1)… 2) … & 3) …
fitness, wellness, & pathology (sickness).
CrossFit’s view is that … and … are the same thing.
fitness and health
What are the components of the theoretical hierarchy of development (pyramid from base to peak, 5 total)?
- Nutrition, 2. Metabolic Conditioning, 3. Gymnastics, 4. Weightlifting & Throwing, & 5. Sport.
The theoretical hierarchy of development exists for the development of …
the athlete.
The theoretical hierarchy of development starts with …, then moves to … … … & finally …
- Nutrition, 2. Metabolic Conditioning, 3. Gymnastics, 4. Weightlifting, & 5. Sport.
The theoretical hierarchy of development largely reflects foundational …, …, and to some degree time ordering of …
dependence, skill, development
The theoretical hierarchy of development has a logical flow from 1) … foundations, to 2) … sufficiency, 3) … control, 4) … … control, & 5) ultimately … & application.
1) molecular, 2) cardiovascular, 3) body, 4) external object, & 5) mastery
The theoretical hierarchy of development was not deliberately ordered by CrossFit, but … does set the order.
nature
The intensity of training that optimizes physical conditioning is not sustainable beyond … to …
45 minutes to 1 hour (past one hour, more is not better)
You can obtain …-… age group strength and …. by training … day per week, … … per day.
world-class, conditioning, 6 (days per week), 1 hour (per day).
Fringe athletes have fitness demand that are … and therefore inconsistent with the … that give maximum … at all physical challenges.
specialized, adaptations, competency
Elite strength and conditioning is a compromise between each of the … physical adaptations.
ten
Examples of fringe athletes are …
sumo wrestler, triathlete, marathoner, power lifter
There are … main energy systems that fuel all human activity. These are:
three, Energy systems: 1) aerobic, & anaerobic - 2) phosphagen (or phospho-creatine) system & 3) lactic acid.
Almost all changes in the body that occur due to exercise are related to the demands … systems.
placed on the 3 energy systems.
The efficacy of any given fitness regimen may be largely tied to it’s ability to elicit an adequate … for … within the … … systems.
stimulus, change, three energy
Energy is derived … when oxygen is utilized to … substrates derived from food and liberates …
aerobically, metabolize, energy
An activity is termed aerobic when the majority of the energy needed is derived … & These activities are usually greater than … … in duration. They involve … to … power output or … Examples:
aerobically, ninety seconds, low to moderate, intensity, swimming a mile, watching TV, 20 minutes on a treadmill
Energy is derived … when it is liberated from substrates in the absence of ….
anaerobically, oxygen
Activities are considered … when the majority of the energy needed is derived anaerobically.
anaerobic
Anaerobic activities less than … … in duration and involve … to … … output or intensity.
two minutes, moderate to high power
The two anaerobic systems are:
the phosphagen system, the lactic acid system
Anaerobic activity samples (3):
100 meter sprint, squatting, pull-ups
CrossFit supports the contention that total … & optimal … necessitates training in each of the … systems in a systematic fashion.
conditioning, health, physiological
In any activity, all 3 energy systems are utilized, though … … …
one may dominate
Aerobic training benefits … … & decreases … …
cardiovascular function, body fat
Aerobic activity has a pronounced tendency to … … capacity.
decrease anaerobic
Along with aerobic activity, anaerobic activity also benefits … … and decreases …
cardiovascular function, body fat
Anaerobic activity is unique in it’s capacity to dramatically improve …, …, …, and …
power, speed, strength, muscle mass
Anaerobic activity (conditioning) will not adversely affect
aerobic capacity
Properly structured anaerobic activity can be used to develop a very high level of … fitness without the … … consistent with high volume … exercise.
aerobic, muscle wasting, aerobic
The majority of training time is anaerobic activity for (10):
basketball, football, gymnastics, boxing, track & field events less than 1 mile, swimming events less than 400 yards, volleyball, wrestling, and weight lifting.
There are two Olympic lifts, the … … and the …., whose mastery develops the …, …, … and the split jerk while integrating them into a … … of unequaled value in all of … and …
clean & jerk, snatch
squat, deadlift, power clean
single movement
strength and conditioning
These lifts (clean & jerk, snatch) train athletes to effectively activate more … … more … than through any other modality of training.
muscle fibers, rapidly
The … that results from this training (clean & jerk, snatch) is of vital necessity to every sport.
explosiveness
Practicing Olympic lifts teaches one to apply force to muscle groups in the … …, from the … of the … to its …. (… to …).
proper sequence, center, body, extremities
core, extremity
Olympic lifts are the only lifts shown to increase … … …, the most important marker for … fitness.
maximum oxygen uptake (VO2 max)
cardiovascular
Olympic lifts have the unique capacity to develop (9 things):
strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, & physical capacity to withstand stress.
The extraordinary value of gymnastics as a training modality lies in its reliance on the … … … as the sole source of …
body’s own weight
resistance
Gymnastics and … allow for increases in strength only while increasing … to … …
calisthenics, strength to weight ratio
Gymnastics develops …, …, …, …, …, & numerous presses to handstands, etc.
pull-ups, squats, lunges, jumping, pushups
As important as gymnastics is for strength development, it is without a doubt the ultimate approach to improving …, …, …, … & … greatly enhancing … …
coordination, balance, agility, accuracy, & flexibility
kinesthetic sense
The CrossFit ideal is to train for any …, implying a tremendously varied, if not …, quality to the breadth of … In this sense, CrossFit is a … … & … program, as anything else would be … …
contingency, randomized, stimulus
core strength, conditioning
sport specific
The breadth of … will exactly match the breadth of stimulus. For this reason CrossFit embraces …, …, & … distance … conditioning & …, …, &… load assignment, all creative & varied compositions that tax … … against every realistically conceivable combination of stressors
adaptation
short, middle, & long, metabolic
low, moderate, & heavy
physiological functions
… … is a change in the body that affects you either neurologically of ….
Neuroendocrine adaptation, hormonally
Most important … to exercise are in part or completely a result of a shift either … or …
adaptations, hormonally, neurologically
One of the essential critical elements missing from “isolation” exercises is that they invoke essentially no … …
neuroendocrine response
What are the four defining themes of the CrossFit program?
1) Neuroendocrine response, 2) Power, 3) Cross Training, & 4) Functional Movement
Some hormonal responses vital to athletic development are substantial increases in …, …-… … factor, & … … hormone.
testosterone
insulin-like growth
human growth (HGH)
Exercise regimens that induce a high neuroendocrine response elevates these hormones (testosterone, Insulin-Like Growth Hormone, & HGH) without the deleterious side effects such as from steroid use. So, for example, increased … …, & … … are just 2 of many adaptive responses to exercises capable of producing a significant … …
muscle mass, bone density
neuroendocrine response
Some programming components for CrossFit include … load weight training, … rest between sets, … … rates, … … training - all associated w/ a high … response.
heavy, short, high heart, high intensity, neuroendocrine
Power is defined as the … … … … work and for CrossFit it is the undisputed king of … In simplest terms, power = … & ….
time rate of doing (work), performance, “hard & fast”
Power is the definition of …
intensity
CrossFit view cross training as … the normal … of the … demands of your sport or training.
exceeding, parameters, regular
Athletes are the … at the … of their exposure for almost every … parameter.
weakest, margins (upper & lower), measurable
CrossFit workouts are engineered to .., the margins of … as broad as (as much as) … & … will allow.
expand, exposure function & capacity
Some parameters expanded by CrossFit include (5):
range of motion, load, rest intensity, power (etc.)
What mimics motor recruitment patterns that are found in everyday life and is one of the 4 dominant themes for CrossFit?
functional movements
… or …-… movements are functional.
compound or multi-joint
The bulk of isolation movements such as leg curls or leg extensions have not equivalent in nature and in turn are …-… …
non-functional movements
Functional movements are mechanically … and therefore …, and they are movements that elicit a high … … (two-fold importance).
sound, safe
neuroendocrine response
The soundness & … of functional movement is so … that exercising without them is a colossal … of …
efficacy, profound, waste of time
Diet: … % protein, … % carbs, & … % fat - predominantly l..
30%, 40%, %30, monounsaturated
Caloric intake should be se at between … & … grams of protein per pound of … body mass depending of your … level, with the … figure for moderate daily workout loads & the … figure for hardcore.
0.7, 1.0
lean
activity
0.7, 1.0
What to eat?
garden vegetables (especially), greens, lean meats, nuts/seeds, little starch, no sugar.
Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in … or … …
refined or processed carbohydrates
Excessive consumption of …-… … is the primary culprit in nutritionally caused health problems, because they raise … … too rapidly. These food include …, …, …, …, and processed carbs, where processing means or includes bleaching, …, grinding, and …
high-glycemic carbohydrates
blood sugar
rice, bread, candy, potato
baking, refining
The problem with high-glycemic carbs is that they give an inordinate … …
insulin response
Chronic elevation of … leads to obesity, elevated … levels, & … pressure, mood dysfunction, etc., generally due to …
insulin, cholesterol, blood, hyperinsulinism
Current research strongly supports the link between … restriction and an increased … expectancy.
caloric, life
The CrossFit prescription is a …-… diet that severely … the … response.
low-glycemic, blunts, insulin
Due to a surprising lack in the general field of knowledge for a proper definition of fitness, Crossfit’s directors provide their own definition making use of … different standards or models to evaluate & guide fitness.
3
The 1st standard (for definition of fitness) is based on the … … … … widely recognized by exercise physiologists.
ten general physical skills
The 2nd standard (for definition of fitness) is based on the … of … …
performance of athletic tasks
The 3rd standard (for definition of fitness) is based on the … … that drive all … …
energy systems, human action
CrossFit’s 1st standard for the definition of fitness - the ten recognized general physical skills are:
cardiovascular/respiratory, endurance, stamina, strength, flexibility, power, coordination, agility, balance, & accuracy
An exercise regimen develops fitness to the extent that it … each of these … skills (recognized general physical skills)l
improves, ten
Training refers to an activity that improves performance through a … … … in the … whereas practice refers to an activity that improves performance through … in the … system
measurable organic change, body
changes, nervous
Power and speed are adaptations of both … & …
training, practice
Improvements in endurance, stamina, strength, & flexibility come from …
training
Improvements in coordination, agility, balance, & accuracy come from …
practice
CrossFit’s 2nd definition of fitness, “the performance of athletic tasks”, is saying in essence that “fitness” is about performing well at any & every task imaginable. So, your fitness can be … by your … to … well at these “tasks” in … to other …
measured, capacity to perform
relation, individuals
CrossFit’s 3rd fitness standard, based on the “… systems that drive all human action”, is broken down into … … pathways (“… …”) known as the … …, the … …, & the … …
energy
three metabolic (“metabolic engines”)
phosphagen pathway, glycolytic pathway, oxidative pathway
The phosphagen dominates the …-… (… seconds & less).
highest-powered, (10 seconds & less)
The glycolytic dominates the …-… (… to several …).
moderate-powered, (up to several minutes)
The oxidative dominates the …-… (in excess of … …).
low-powered (in excess of several minutes)
Total fitness requires … & … in each of the 3 … …
competency, training, metabolic pathways
Favoring 1 or 2 of the metabolic pathways in your training, for example runners or others favoring the “oxidative pathway” (excessive running), is a common … in fitness training. The motivation for the 3 standards is to ensure the … and most … fitness possible.
fault, broadest, general
The fitness that CrossFit advocates & develops is deliberately …, …, & …
broad, general, inclusive
Done correctly, fitness provides a great margin of … against the ravages of time (…) & …
protection, age, disease
The continuum for health: … - … - … showing different measures of a single …, …
sickness - wellness - fitness
quality, health
A clear distinction can be made between “…” & “Fitness”, where fitness = “… …”
wellness, super wellness
The method used to develop aerobic conditioning w/ anaerobic effort is “… …”
interval training
Cardiovascular/respiratory endurance is the ability of … … to gather, …, & … …
body systems, process, deliver oxygen
Stamina is the ability of body systems to process, …, deliver, and … energy.
store, utilize
Strength is the ability of a … unit, or a combination of … units, to … …
muscular, muscular, apply force
Flexibility is the ability to … the … of … at a given …
maximize the range of motion, joint
Power is the ability of a … unit (or combination of … units) to apply maximum … in … …
muscular, muscular, force, minimum time
Speed is the ability to minimize the … … of a … …
time cycle, repeated movement
Coordination is the ability to … … distinct movement … into a singular … …
combine several, patterns, distinct movement
Agility is the ability to … … … form one movement pattern to another.
minimize transition time
Balance is the ability to … the … of the bodies … of … in relation to its … base.
control, placement, center of gravity, support
Accuracy is the ability to control … in a … …
movement, given direction
The 3 primary energy systems are:
Phosphagen, Glycolytic, Oxidative
The work duration for the Phosphagen system is
10 to 30 seconds
The work duration for the Glycolytic system is
30 to 120 seconds
The work duration for the Oxidative system is
120 to 300 seconds
The rest duration for the Phosphagen system is
30 to 90 seconds
The rest duration for the Glycolytic system is
60 to 240 seconds
The rest duration for the Oxidative system is
120 to 300 seconds
The load:recovery ratio for the Phosphagen system is
1:3
The load:recovery ratio for the Glycolytic system is
1:2
The load:recovery ratio for the Oxidative system is
1:1
The # of reps for the Phosphagen system is
25 to 30
The # of reps for the Glycolytic system is
10 to 20
The # of reps for the Oxidative system is
3 to 5
Compare the physiques of sprinters versus milers or longer distance runners to get an idea of results from training time spent in … activity vs. … activity,
anaerobic, aerobic
The key to developing the cardio vascular system w/o an unacceptable loss of strength, speed, and power is … …
interval training
The bulk of metabolic training should be … …
interval training
The … Interval, 20 secs of … followed by … secs of … for 6 to 8 rounds is used commonly for interval training.
Tabata, work, rest
Dr. Stephen Seiler’s article “The Time Course of Training Adaptations” explains there are … waves of adaptation to … training, 1) …, 2) …, & 3) … In CrossFit we are interested in maximizing 1st wave adaptations and procuring the … wave systematically through … modalities (including … training), while avoiding the … wave completely because we want to avoid the mastery of a single modality since the … & … wave adaptations are highly specific to the activity in which they were developed & are detrimental to the broad fitness base.
3, endurance, 1st wave - increased maximal oxygen consumption, 2nd wave - increased lactate threshold, & 3rd wave - increased efficiency.
second, systematically, multiple, (weight)
third
second & third
Dr. Seiler’s work makes clear the fallacy of assuming that … work is of greater benefit to the cardiovascular system than higher intensity … …
endurance, interval training
So, (Dr. Seiler’s work), with … …, we get all the benefit of endurance work w/o the attendant loss of …, …, & …
interval training, strength, speed, & power
CrossFit’s use of the term gymnastics includes activities like (4 activities):
climbing, yoga, calisthenics, dance
Successful weightlifting requires … …
substantial flexibility
It is within the realm of gymnastics (& related activities) that one can develop extraordinary … (especially upper body & trunk), …, …, …, …, & …
strength, flexibility, coordination, balance, agility, & accuracy.
The benefits of weightlifting don’t end with …, …, …, & … The clean & jerk and the snatch both develop …, …, …, & …; and to no small degree.
strength, speed, power, & flexibility
coordination, agility, accuracy, & balance
The Olympic lifts are based on the …, …, …, & … These movements are the … … for any serious weight lifting program and should serve as the … of your … … throughout your life. The reason is because these movements elicit a profound … … They alter you … & … and are essential to … …
deadlift, clean, squat, & jerk starting point, core, resistance training neuroendocrine response hormonally, neurologically athletic development
Powerlifting is the sport of 3 lifts:
bench press, squat, deadlift
Weight lifting is a …, weight … is not.
sport, training
Throwing … … is included as part of CrossFit’s weight training for physical training & general movement practice.
medicine balls
Proper … can amplify the effects of training efforts
nutrition
… is the application of fitness in a fantastic atmosphere of … & …
Sport, competition, mastery
Sport is better, in CrossFit’s view, at expression & testing of … that it is @ … these same …
skills, developing, skills
The “Theoretical Hierarchy of Development” starts with a base of …, then …, …, & tops off with …
nutrition, metabolic conditioning, gymnastics, weight lifting (& throwing), and sport
The “Theoretical Hierarchy of Development” largely reflects foundational …, skill, and to some degree time ordering of …, with a logical flow from … foundations, to … sufficiency, to … …, to external … …, and topping @ … & application. A deficiency @ any level of “… …” will create a lacking at any higher …
dependence, development, molecular, cardiovascular, body control, object control, mastery
the pyramid
level
Your body will only respond to an … …, so … is the enemy of progress & broad … Every … within your control needs to be … to broaden the … as much as possible. So, every “routine” contains within its structure a blueprint for …
unaccustomed stressor, routine
adaptation
parameter, modulated, stimulus
deficiency (advantages/disadvantages)
Generally, CrossFit has found that … days on … day of allows for a … sustainability at … intensities.
3, 1, maximum, maximum
There are an … … of regimens that will “deliver the goods”.
infinite number
The needs of the Olympic or professional athlete as compared to regular people, older detrained populations, etc., differ only by … and not by … … Identical … mechanisms are in play for all persons. The way to handle “degree” is by … … & …, not by … programs.
degree, functional competence
physiological
scaling load, intensity (down or less usually)
changing (not by changing programs)
CrossFit (Greg Glassman) proposes a revolutionary 3-D Model to redefine & unit the … & … fields.
health, fitness (new 3-D definition of Health & Fitness)
Health can now be concisely & precisely defined as increased … … across … …., …, & … domains, where … … is the ability to perform real … … as measured by … x … divided by … (which is average …). And, … is this ability in as many … as possible.
work capacity, broad time, modal, & age
work capacity, physical work, force x distance / time (average) power
fitness, domains
The new component added to 3-D health & fitness model (definition of) is …; on the …-axis.
age, z (-axis)
In other words, fitness is your ability to … … … over … …, …, in the broadest variety of … And, health is the ability to sustain that … throughout your …
move large loads, long distances, quickly, domains
fitness, life
CrossFit’s Rx (prescription) for achieving this fitness is “… … … … … …” (important)
constantly varied high intensity functional movements
Health is nothing other than … …
sustained fitness
In the 3-D model for defining health and fitness, the x-axis is … & the y-axis is …
time (minutes) x-axis; power (ft*lbs/sec) y-axis
age (z-axis)
work capacity (in general) equals …
health
CrossFit’s definition of strength is not just equivalent to muscular contractile force, but the ability to apply that muscular force to do real physical work. This cannot be independent of the skills & mechanics of … …
functional movement
For the “productive application of force”, the jerk & the kipping pull-up are … …, in several critical ways, than their simpler relatives, the press & strict pull-up. The jer, & the kipping pull-up are … … … …
better exercises
high power functional movements
… … is the mechanism by which potential human energy & … are translated into real … …Proper … is essential to maximizing … & thus …
Proper technique, strength, work capacity
technique, power, fitness.
