Foundational Principles (L1/L2 Manuals) Flashcards
1
Q
What is functional movement?
A
- Universal motor recruitment patterns
- Performed core-to-extremity
- Compound yet irreducible
- Maximize power production
- Natural, effective, and efficient movers of the body and external objects
- Provoke neuroendocrine response
2
Q
What is the relationship between intensity and power?
A
They are the same thing.
3
Q
What are the most important ways to evaluate a fitness program?
A
- Safety
- Efficacy
- Efficiency
4
Q
What is evidence-based fitness?
A
Fitness supported
by measurable, observable, repeatable data
5
Q
What is the most important performance metric in CrossFit?
A
Work capacity.
Other common metrics like VO2 max, lactate threshold, body composition, and
even strength and flexibility are correlates / derivatives.
6
Q
What are the 10 general physical skills?
A
- Cardiorespiratory Endurance
- Strength
- Stamina
- Flexibility
- Power
- Speed
- Coordination
- Agility
- Accuracy
- Balance
7
Q
Which of the 10 general physical skills can be improved through training?
A
- Cardiorespiratory Endurance
- Strength
- Stamina
- Flexibility
8
Q
Which of the 10 general physical skills can be improved through practice?
A
- Coordination
- Agility
- Accuracy
- Balance
9
Q
Which of the 10 general physical skills must be improved through training and practice?
A
- Power
- Speed
10
Q
What are the three energy systems?
A
- Phosphagen
- Glycolytic (Lactic Acid)
- Aerobic
11
Q
Which of these are associated with a high neuroendocrine response?
* high rep low weight training
* high heart rates
* longer rest between sets
* high intensity training
A
- high heart rates
- high intensity training
(Also –
* heavy load weight training
* short rest between sets / short rest intervals)
12
Q
What is the equation for power?
A
power = force x distance / time
power = work / time
(since work = force x distance)
(also note that intensity = power)
13
Q
Define cardiorespiratory endurance?
A
The ability of body systems to gather, process, and deliver oxygen.
14
Q
Define stamina?
A
The ability of body systems to
process, deliver, store, and utilize energy.
15
Q
Define strength?
A
The ability of a muscular unit, or combination of muscular units, to apply force.
16
Q
Define flexibility?
A
The ability to maximize the range of motion at a given joint.
17
Q
Define power?
A
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
18
Q
Define speed?
A
The ability to minimize the time cycle of a repeated movement.
19
Q
Define coordination?
A
The ability to combine several distinct movement patterns into a singular distinct movement.
20
Q
Define agility?
A
The ability to minimize transition time from one movement pattern to another.
21
Q
Define balance?
A
The ability to control the placement of the body’s center of gravity in relation to its support base.
22
Q
Define accuracy?
A
The ability to control movement in a given direction or at a given intensity.
23
Q
What are the four fitness models that CrossFit uses to define fitness?
A
- The 10 physical skills
- The hopper model
- Energy pathways
- Sickness-wellness-fitness continuum
24
Q
What’s the difference between training and practice?
A
- Training refers to activity that improves performance through a measurable organic change in the body.
- Practice refers to activity that improves performance through changes in the nervous system.
25
What is the time domain and relative power output of the phosphagen/phosphocreatine energy pathway?
* Time domain: short, ~10 seconds
* Power output: maximum intensity efforts (~100 percent)
26
What is the time domain and relative power output of the glycolytic/lactate energy pathway?
* Time domain: medium, ~30-120 seconds
* Power output: medium-high intensity efforts (70 percent)
27
What is the time domain and relative power output of the oxidative/aerobic energy pathway?
* Time domain: long, >120 seconds
* Power output: low intensity efforts (<40 percent)
28
Sort these activities into their primary energy pathway (phosphagen, glycolytic, oxidative) --
* 400m sprint
* "Cindy"
* 1RM deadlift
* Elite level "Fran"
* 100m dash
* "Murph"
Phosphagen
* 1RM deadlift
* 100m dash
Glycolytic
* 400m sprint
* Elite level "Fran"
Oxidative
* "Cindy"
* "Murph"
29
Which energy pathways are anaerobic and which are aerobic?
Anaerobic: phosphagen, glycolytic
Aerobic: oxidative
30
Which energy pathway is capable of producing the most power?
Phosphagen
31
Which of these is a result of aerobic training?
* Improved cardiovascular function
* Increased speed
* Increased muscle mass
* Decreased body fat
* Decreased strength
* Decreased power
* Improved cardiovascular function
* Decreased body fat
* Decreased strength
* Decreased power
(Aerobic training also --
* Decreases speed
* Decreases muscle mass
* Decreases anaerobic capacity)
32
What is the work:recovery ratio required for the phosphagen pathway to dominate an interval training session?
1:3
(e.g. 10-30s work, 30-90s rest.)
Repeat 25-30 times.
33
What is the work:recovery ratio required for the glycolytic pathway to dominate an interval training session?
1:2
(e.g. 30-120s work, 60-240s rest)
Repeat 10-20 times.
34
What is the optimal work:recovery ratio required for the aerobic pathway to dominate an interval training session?
1:1
e.g. 120-300s work, 120-300s rest
Repeat 3-5 times.
35
How many intervals should be used in a training session intended to use the phosphagen pathway, and how long should each be?
25-30 intervals of 10-30s work, 30-90s rest (1:3 ratio)
36
How many intervals should be used in a training session intended to use the glycolytic pathway, and how long should each be?
10-20 intervals of 30-120s work, 60-240s rest (1:2 ratio)
37
How many intervals should be used in a training session intended to use the aerobic pathway, and how long should each be?
3-5 intervals of 120-300s work, 120-300s rest (1:1 ratio)
38
What are the three waves of adaptation to endurance training?
The first wave is increased maximal oxygen consumption.
The second is increased lactate threshold. The third is increased efficiency.
39
Which of the three waves of adaptation to endurance training does CrossFit attempt to elicit, and which does it attempt to avoid?
We are interested in maximizing first-wave adaptations (increased maximal oxygen consumption) and procuring the second (increased lactate threshold) systemically through multiple modalities, including weight training, and avoiding completely third-wave adaptations (increased efficiency that accompanies mastery of a single modality, as they can be detrimental to the broad fitness that we advocate)
40
Why do we do deadlifts, squats, cleans, jerks instead of curls, lateral raises, leg extensions, leg curls, flyes?
The former elicit a profound neuroendocrine response, and most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.
41
Name the levels of the theoretical heirarchy of development of an athlete pyramid (bottom to top)?
* Nutrition
* Metabolic Conditioning
* Gymnastics
* Weightlifting and Throwing
* Sport
42
What is the equation for work?
Work = Force x distance
43
Calculate how much work a 200 lb male athlete completes when performing "Fran". Assume the athlete moves their center of gravity 24 inches for each pull-up and 26 inches for each thruster, and moves the barbell 47 inches for each thruster.
Pull-Ups:
* 200 lbs x 24/12 ft. = 400 ft-lbs work per pull-up
Thrusters:
* 200 lbs x 26/12 ft. = 433 ft-lbs bodyweight
* 95 lbs x 47/12 ft. = 372 ft-lbs barbell
* Each rep: 433+372 = 805 ft-lbs
Totals:
* 400x45 + 805.41x45 = 54,225 ft-lbs.
44
Which athlete is more powerful?
* A 160 lb female athlete who moves their center of gravity 24 inches for each pull-up and 26 inches for each thruster, and moves the barbell 47 inches for each thruster, and completes Fran in 3:15
* A 160 lb male athlete who moves their center of gravity 22 inches for each pull-up and 24 inches for each thruster, and moves the barbell 45 inches for each thruster, and completes Fran in 3:30
The female athlete.
Female Athlete --
Pull-Ups:
* 160 lbs x 24/12 ft. = 320 ft-lbs work per pull-up
Thrusters:
* 160 lbs x 26/12 ft. = 347 ft-lbs bodyweight
* 65 lbs x 47/12 ft. = 255 ft-lbs barbell
* Each rep: 922 ft-lbs
* 45 reps: 41,490 ft-lbs
* Power = 41,490/3.25 = 12,766 ft-lbs/min
Male Athlete --
Pull-Ups:
* 160 lbs x 22/12 ft. = 293 ft-lbs work per pull-up
Thrusters:
* 160 lbs x 24/12 ft. = 320 ft-lbs bodyweight
* 95 lbs x 45/12 ft. = 356 ft-lbs barbell
* Each rep: 969 ft-lbs
* 45 reps: 43,605 ft-lbs
* Power = 43,605/3.5 = 12,458 ft-lbs/min
45
If an athlete increases their "Cindy" score from 15 rounds to 18 rounds, and their bodyweight remains the same, what has happened to their power output?
It has increased.
46
How does CrossFit represent health on a graph?
A three-dimensional graph of work capacity (power/time) plotted against age.
47
If an athlete's Rx "Fran" score increases from 2:15 to 2:30, and their bodyweight remains the same, what has happened to their power output?
It has decreased.
48
What is the relationship between work capacity and fitness?
They are the same.
49
How do safety, efficiency, and efficacy interact?
* Safety can be greatly increased by turning the efficacy and efficiency down to zero.
* Efficiency can be increased by turning up the intensity and then possibly compromising safety.
* Efficacy can be damaged by losing people.
50
What is mechanics?
The physics of a movement: angular velocity, momentum, leverage, origin or insertion of
muscles, torque, force, power, relative angles.
51
What is technique?
The method you use to complete a movement, in a macro sense that doesn't include the physics.
For example, if you want to do a full twisting dismount on the rings, the technique would be: pull, let go, look, arm up, turn, shoulder drop, etc.
52
How does an athlete maximize work completed while minimizing energy expended?
Optimizing technique.
For any given capacity, say metabolically, for energy expenditure, the guy who knows the technique is going to be able to do the most amount of work.
53
What is threshhold training?
An interative process of letting the scope of errors broaden then reducing them without reducing speed.
54
What are the two possible conclusions from watching someone set a shot put world record with poor technique?
* With good technique it would have gone farther, or
* We were wrong in understanding what is good technique.
55
What is interval training?
A method of using anaerobic efforts to develop the cardiovascular system without the loss of strength, speed, or power.
56
What is virtuosity?
Doing the common uncommonly well.
57
What type of graph could you use to illustrate an athlete's overall fitness at one point in time?
A work capacity graph.
Plot power output on the Y axis against time domain on the X axis. High power, short duration workouts will be on the left of the graph. Low power, longer duration workouts will be on the right of the graph.
See L2 manual pp39.
58
You have an athlete who can complete 20 rounds of "Cindy". What two other workout benchmarks would it be most helpful to have to evaluate their overall fitness?
A strength benchmark to give you a high power, short duration point to plot on a work capacity graph, and an endurance benchmark to give you a longer duration, low power point to plot. You would then be able to fit a curve and calculate the athlete's overall work capacity (roughly) which translates to their overall fitness.
See L2 manual pp39.
59
You have an athlete with the workout results below. What component of his fitness was most tested by the April workout?
January --
"Diane", 155lbs / HSPU, 4:51
April --
"Diane", 225 lbs / HSPU, 13:42
* Intensity
* Power output
* Strength
* Endurance
* Strength
60
What is the hopper model?
Put every physical challenge you can think of in a hopper and draw them out at random; the most fit athlete will perform best on average over all the challenges.
61
Choose the statement that is most true in relation to threshhold training:
* There should be no errors
* Errors are inevitable
* Errors are inevitable.
In threshold training, intensity is increased until errors creep in, and then errors are corrected at speed. If there are no errors then the intensity is not high enough.
62
What is lactate threshhold?
Your lactate threshold represents the exertion level above which fatigue accumulates much more rapidly and your ability to maintain performance significantly diminishes.
63
Which of these is a work capacity distribution that it's impossible for an athlete to display?
* High levels of short-duration power and little power elsewhere
* Low levels of short-duration power and higher levels of longer-duration power
* High levels of short-duration power and high levels of longer-duration power
* Low levels of short-duration power and higher levels of longer-duration power
I.e. someone who produces little power in short duration workouts can't produce high power in long duration workouts
