L1 Flashcards
Why is CrossFit a “core”
strength and conditioning program?
CrossFit endeavors
to develop athletes from the inside out, from core to extremity
What’s CrossFit ?
constantly varied, high-intensity functional movement
Three most important and interdependent facets to evaluate any fitness program
measurable, observable, repeatable data(evidence based fitness approach)
What are the 10 fitness domains
cardiovascular/respiratory endur- ance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Definition of athlete
person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.
Energy is derived____when oxygen is utilized to metabolize substrates de- rived from food and liberates energy.
aerobically
Energy is derive _______ when energy is liberated from substrates in the absence of oxygen
anaerobically
What are the two Olympic lifts
the clean and jerk and the snatch.
Definition of Neuroendocrine adaptation
a change in the body that affects you either neu- rologically or hormonally.
What’s power?
time rate of doing work.in simple words hard and fast
What’re FUNCTIONAL MOVEMENTS
movements that mimic motor recruitment patterns that are found in everyday life.
The CrossFit dietary prescription is
Protein should be lean and varied and account for about 30 percent of
your total caloric load.
• Carbohydrates should be predominantly low-glycemic and account for
about 40 percent of your total caloric load.
• Fat should be from whole food sources and account for about 30 percent
of your total caloric load.
According to the zone diet, what would I eat ?
base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch, and no sugar
Type of food that raise blood sugar too rapidly
High-glycemic carbohydrates
What is Cardiovascular/respiratory endurance
The ability of body systems to gather, process, and deliver oxygen.
What’s Stamina
The ability of body systems to process, deliver, store, and utilize energy
What’s strength
The ability of a muscular unit, or combination of muscular units, to apply force.
What’s flexibility
The ability to maximize the range of motion at a given joint.
What’s speed
The ability to minimize the time cycle of a repeated movement
What’s coordination
The ability to combine several distinct movement patterns into a singular distinct movement.
What’s agility
The ability to minimize transition time from one movement pattern to another.
What’s balance
ability to control the placement of the body’s center of gravity in relation to its support base.
What’s accuracy
ability to control movement in a given direction or at a given intensity.
What’s training
activity that improves performance through a mea- surable organic change in the body
Skills developed by training
endurance, stamina, strength, and flexibility
What’s practice
activity that improves performance through changes in the nervous system.
Skills developed by practice
coordination, agility, balance, and accuracy
Skills developed by both training and practice.
Power and speed
What’re the 3 metabolic pathways
Phosphagen
Glycolytic
Oxidative
Muscle Fiber Type of the phosphagen
IIb
Muscle Fiber Type of the glycolytic
IIa
Muscle Fiber Type of the oxidative
Type I
What’re the 4 fitness models of CrossFit
- THE 10 GENERAL PHYSICAL SKILLS
- THE HOPPER: performing well at any and every task imaginable.
- THE METABOLIC PATHWAYS
- SICKNESS-WELLNESS-FITNESS CONTINUUM
What metabolic pathway dominates the highest-powered activ- ities, those that last less than about 10 seconds.
the phosphagen
What metabolic pathway dominates moderate-powered activities, those that last up to several minutes
glycolytic
What metabolic way dominates low-powered activities, those that last in excess of several minutes.
oxidative
Parameters of blood pressure
blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure
Parameters of body fat
body fat of 40 percent is pathological, 20 percent is normal or healthy, and 10 percent is fit.
Work-recovery ratio of the phophagen pathway
work:recovery 1:3 repetitions of 25-30
Work-recovery ratio of the glycolyctic pathway
1:2 repetitions of 10-20
Work-recovery ratio of the oxidative pathway
1:1 repetitions 3-5
Difference between weightlifting and weight training
Weightlifting refers to the Olympic sport, weight training is not a sport
What’s the THEORETICAL HIERARCHY OF DEVELOPMENT
nutrition,metabolic con- ditioning, gymnastics, weightlifting, and finally sport.
3 operational models
- Medicine balls
- statistical model based on training modality.
- three metabolic pathways
three vectors of a fitness program
safety, efficacy and efficiency
How is CrossFit different from conventional gyms
They have machines; we detest them. They use isolation movements; we use compound movements. They use low intensity; we use high intensity.
What’s hyperinsulinism
too much insulin that derivate to upper-body obesity, glucose intolerance, hypertriglyceridemia and hypertension
Two things needed to do with the food in order to optimize performance
weigh and measure your food
What diet does most crossfiters follow?
Paleolitical
What diet do the best crossfiters folllow?
Zone diet
What’s done when a man falls below 10 percent body fat and start approaching 5 percent
kick up the fat intake
The Zone Diet neither prohibits nor requires any particular food
True
What’s a block ?
a unit of measure used to simplify the process of making balanced meals
How many grams of protein are in a block?
7g of protein
How many grams of fat are in a block?
3g of fat
How many grams of carbs are in a block?
9g of carbohydrates
Study this chart
What’s the formula to calculate how many blocks an athlete needs
lean body mass (lb.) x activity level (g/lb. of lean body mass) / 7 (g protein/block)
What activity level should be use in the formula for a regular athlete?
0.7
What activity level should be use in the formula for a high performance athlete?
1
What’s considered a high performance athlete for the zone diet formula ?
If the athlete does CrossFit two or more times a day, trains for another sport in addition to CrossFit, or holds a strenuous daily job (e.g., construction, farming, etc., and potentially coaching, if on one’s feet all day).
Suppose an athlete is 185 lb. (84 kg) with 16 percent body fat. He does CrossFit five days per week and works in a typical office environment. How many blocks should be the prescription for this athlete?
15 blocks per day
What should be done When a loss of mass coincides with a drop in perfor- mance?
the athlete needs to add calories to the diet, doubling the fat intake (23%protein,31%carbs,46%fat)
What the one supplement beneficial enough to make a blanket recommendation?
Fish oil which provides omega-3
What are the two types of polyunsaturated fats found most frequently in foods
omega-3 and omega-6 fats.
Ome- ga-3 fats are known as_____fats
anti-inflammatory
omega-6 fats are known as_______fats
pro-inflammatory
The fatty acids are a mix of
saturated, monounsaturated, and polyunsaturated fats.
What’s the ideal approximate omega6:omega3 ratio?
(2 omega6: 1 omega3 ) 2:1
What does fish oil supplementation do?
Improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body
Study this chart
What exercises are cataloged as gymnastics
Air Squat Pull-up Push-up Dip Handstand Push-up Rope Climb Muscle-up Press to Handstand Back Extension Sit-up Jump Lunge
What exercises are cataloged as metabolic conditioning?
Run
Bike
Row
Jump Rope
What exercises are cataloged as weightlifting ?
Deadlift Cleans Press Snatch Clean and Jerk Medicine-Ball Drills Kettlebell Swing
Study this chart
What dictates the scaling for an athlete
One’s athletic background, as well as his or her current health and fitness capacity
What’s the minimum period for which significant scaling should be applied?
1 month
What’s the most optimal balance of safety, efficacy, and efficiency?
mechanics, consistency, then—and only then—intensity.
When scaling workouts, the main principle to follow is ________
PRESERVE THE STIMULUS: specific combination of movements, time domain, and load.
What are the Two factors need to be scaled for every beginner?
1) intensity; and 2) volume.
Intensity may be modified in three ways:
1) load; 2) speed; and/or 3) volume.
Volume (total amount of work accomplished by the athlete) can be lowered by reducing:
1) time; 2) reps/rounds; and/or 3) distance.
When selecting a substitute movement, trainers should try to preserve the original movement’s function and range of motion as best they can.
1) Whether the movement is primarily driven by the lower body or upper body.
2)The movement function (e.g.,pushversuspull).
3)The range of motion (specificallyofthehips,
knees, and ankles).
4) the plane of movement.
before adding speed and load Athletes and their trainers should focus on ________
movement proficiency
Angie
For time:
100 pull-ups 100 push-ups 100 sit-ups 100 squats
Barbara
5 rounds for time of:
20 pull-ups 30 push-ups 40 sit-ups 50 squats
3 minutes of rest between rounds
Chelsea
5 pull-ups 10 push-ups 15 squats
Each minute on the minute for 30 minutes
Diane
21-15-9 repetitions (reps) for time of:
deadlift 225 lb. handstand push-ups
Fran
21-15-9 reps for time of:
thruster 95 lb. pull-ups
Elizabeth
21-15-9 reps for time of:
clean 135 lb. ring dips
Considerations for the warm up
- increases the body’s core temperature?
• Prepare the athletes to handle the intensity of the workout?
• Allow the coach to correct movement mechanics needed in the workout?
• Allow the coach to assess capacity for scaling modifications?
• Offer skill development and refinement (potentially including elements
not in the workout, time permitting)?
Considerations for the work out
Does the workout…
• Include a description of range-of-motion standards?
• Include scaling options that are appropriate for all athletes in the class?
• Allow athletes to reach their relative level of high intensity?
• Challenge the athlete’s current level of fitness?
• Include corrections of movement mechanics under high intensity?
Considerations for the cool down
Does the cool-down…
• 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?
Essential anatomy that our athletes need to learn.
a) 4 body parts
b) 3 joints
c) 2 motions for joint movements
a) spine,pelvis,femur,tibia
b) sacroiliac,hip,knee
c) leg(flex and extend knee) trunk (pelvis and spine)
Study this chart ( movements of the joints)
3 most important tidbits of biomechanics
- Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small-range movements.
- The dynamics of those movements comes from the hip–primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity.
- avoid “muted hip function”.
What’s a muted hip
the pelvis chases the femur. The hip angle remains open and is consequently powerless to extend.
Most common faults of an air squat
- lumbar curve at the bottom,
- not breaking the parallel plane with the hips
- slouching in the chest and shoulders
- lifting the heels
- not fully extending the hip at the top
What’s the primary role of the abdominals?
The midline stabilization, not trunk flexion.
In the shoulder press, the power zone is used for _____
stabilization only.
In the push press the power zone is used for______
not only stability but also the primary impetus in both the dip and drive
In the push jerk the power zone is used for___________
for the dip, drive, second dip, and squat
What’s considered “the world’s fastest lift”
Deadlift
What’s considered “the world’s most powerful lift,”
Snatch
The three pillars of proper technique
1-orthopedic safety
2-functionality
3- mechanical advantage
What’s a Dynamax medicine ball
soft, large, pillowy ball that ranges in weight from 4 to 30 lb. available in increments.
What’s a clean ?
pop the hip and drop–catch it in a squat
The benefit of the medicine balls transfers to the ______
Bar.
medicine-ball clean in warm-ups and cool-downs have been proven to reinforce the movement and improve bar cleans even on advanced athletes
What’re the best ab exercises known?
Static contractions for midline stabilization
GHD: what is the order of movements in which they should be developed in a client?
- Simple hip extension
- back extension
- Hip and back extension
- Sit up
- Ab-Mat
What’s an ab-mat sit up?
adjunct movement to GHD sit-up in which the athlete is dynamic in the trunk and static in the hip. we deliberately take the hip flexors out of the equation and work the torso dynamically. The hip flexors are working statically or possibly to no significant degree.
What’re the 3 type of sit ups ?
GHD, Abmat, Lsit
What’re the six areas of focus for a certified CrossFit trainer?
1- teaching 2- seeing 3- correcting 4- group management 5-presence and attitude 6-demonstration
What’s teaching?
The ability to effectively articulate and teach the mechanics of each movement. This includes the ability to focus on major points of performance before more subtle or nuanced ones and the ability to change instruction based on the athlete’s needs and capacity
What’s seeing?
ability to discern good from poor movement mechanics and to identify both gross and subtle faults whether the athlete is in motion or static.
What’s correcting?
—The ability to facilitate better mechanics for an athlete
using visual, verbal, and/or tactile cues. This includes the ability to triage (prioritize) faults in order of importance, which includes an understanding of how multiple faults are related.
The cues to correct properly should be?
Short, specific and actionable cues
For example– “push the hips back”
What’s group management?
The ability to organize and manage, both ata micro level (within each class) and at the macro gym level.
What includes group management?
1- managing time well
2-organization of the space, equipment, and participants for optimal flow
3-experience
4- planning ahead
What’s presence and attitude?
The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport.
What’s demonstration?
The ability to provide athletes with an accurate visual example of the movement at hand. Demonstration also includes the concept of leading by example: A trainer should follow his or her own advice and be an inspiration to clients.
Three important principles should guide trainers at all levels
- Master the fundamentals.
- Limit the scope.
- Pursue excellence.
What’s Rhabdomyolysis
medical condition that might arise from breakdown of muscle tissue and release of the muscle cells’ contents into the bloodstream
Trainers can be best prepared for medical emergencies by:
- getting trained in car- dio-pulmonary resuscitation (CPR)
- Get training on the use of an automatic external defibril- lator (AED), and by having an AED at the gym.
- Getting CPR/AED credentials
In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate:
“risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.
What’s the definition of virtuosity?
performing the common uncommonly well
What are the 9 foundational movements of the Level 1 Course
The Air Squat • The Front Squat • The Overhead Squat • The Shoulder Press • The Push Press • The Push Jerk • The Deadlift • The Sumo Deadlift High Pull • The Medicine-Ball Clean
What’re the common faults of a front squat
1. Improper rack position where the bar is not in contact with the torso.
2. Elbows drop during the squat.
What’re the most common faults on the overhead squat?
- inactive overhead position due to flexed elbows and/or inactive shoulders.
- Bar moves forward of the frontal plane.
What’re the most common faults of the shoulder press?
- Overextending the spine with the ribs sticking out.
- Bar finishes forward of frontal plane.
- Elbows are bent or shoulders are not active.
- Bar arcs out around the face instead of moving straight up and following the frontal plane
What’re the common faults of the push press?
- Forward inclination of the chest during the dip
- Muted hips: hips push forward during the dip.
- Pressing early: press begins before the hip extends.
What’re the common faults of a push and jerk?
- Lack of full hip extension.
- Poor/inactive overhead position (particularly when receiving the bar).
- Lowering the bar before standing all the way up.
What’re the most common faults of a deadlift?
1. Loss of lumbar curve due to flexion of the spine. 2. Weight on, or shifting, to toes 3. Shoulders behind bar in set-up. 4. Hips too high in set-up. 5. Hips do not move back to initiate the descent.
What’re the most common faults during sumo deadlift high pull?
1.Pulling early.
2. Athlete pulls with the elbows
low and inside
3. Incorrect descent (hips flex before the arms extend).
4. Shoulders rolling forward in the set-up or during the pull.
What’re the most common faults during the medicine ball clean?
- Curling the ball.
- Lack of full hip extension
- Collapsing in the receiving position
- Receiving too high.
- Tossingorflickingthemedicineballup without pulling under
- Not standing up before lowering the weight.
