Level 1 Flashcards
________ is simply a neasure of a foods propensity to raise blood sugar.
Glycemic Index
________plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers & diabetes.
Carbohydrates
-Active shoulders throughout the movement -Bar stays overhead in the frontal plane
Overhead Squat
Bar racked properly
-elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip -elbows high throughout the movement
Front Squat
Full extension of the hip before reversing hip direction from upward to downward -Landing is in a partial squat with the bar locked out directly overhead
-Fast and aggressive
Push Jerk
Good setup
- Constant tightness in the midsection, ribs locked down
- Overhead and active shoulder at the top of the press. overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open
- Bar travels straight up
Shoulder Press
Hips open before shrug and arm bend
- Bar is pulled up to just below the chin
- Fast and aggressive
- Elbows travel and finish high and outside;elbows are higher than the hands at all times during the movement
Sumo Deadlift High Pull
Hips reach full extension -Hip is extended and shrug is initiated before arms pull
- The ball is caught in a low (below parallel) and tight (not collapsed) front squat position -Fast and aggressive throughout
- Athlete stands all the way up with the ball in the rack position to finish
Medicine Ball Cleans
Lumbar curve maintained -weight in heels
-depth below parallel -knees track over feet
Air Squat
Lumbar curve maintained
- weight on heels
- shoulders slightly in front of bar on setup
- Hips and shoulders rise at the same time
- Bar stays in contact with legs throughout the movement -At the top the hip is completely open and knees are straight
Deadlift
The ability of a muscular unit, or combination of muscular units, to apply MAX force in minimum time
Power
Torso drops down on the dip. No forward inclination of the chest and no muting of the hip -Aggressive turn around from the dip to the drive
Push Press
Power
“Time rate of doing work”
Power & Speed
Organic/Neurologic
(Practice) Neurological
7)coordination 8)accuracy 9)agility 10)balance
(Train) Organic Adaptations
1) Cardio Res end 2)Strength
3) Flexibility 4)Stamina
Glycolytic (aka Lactic)
~ 30 to 120 seconds, 70% power
1 Carb Block
9 Grams
1 element “Single for effort”
Rowing or one single exercise of effort
1 fat Block
1.5 Grams
1 Protien Block
7 Grams
3 main metabolic pathways
Glycolitic (Glycolysis), Oxidative (Cellular Respiration), and Phosphagen
4 defining themes of CrossFit
1)endocrine adaptation 2)power 3) cross training 4)functional movements
5 unchanging elements
1) Midline Stability
2) Posterior chain engagement and weight in heels 3) Core to extremity
4) Active shoulder (load overhead)
5) Range of motion
10to30seconds,100%power
Phosphagen
120 seconds to …, 40% power
Oxidative (aka Aerobic)
A breakdown of muscle contents that results in the release of muscle fiber contents into the bloodstream
Rhabdomyolysis
A build-up of sodium and calcium in muscle cells results in
painful swelling that can lead to compartment syndrome
A change in the body that affects you either neurologically or hormonally
Neuroendocrine adaptation
A movement or combination of movements unique to the athlete - a move or sequence not seen before
originality
a person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina
What is the Webster’s Dictionary definition of an athlete
Aim of crossfit
to forge a broad, general, and inclusive fitness
The crossfit prescription
constantly varied, high-intensity, functional movement
What are functional movements?
Universal Motor recruitment patterns
Compound movements are single or multi joint?
Multi-Joint
What 3 attributes qualify functional movements for the production of high power?
Load, Distance, and Speed
The independent variable most commonly associated with maximizing favorable adaption to exercise
Intensity
The 3 most important and interdependent faceets of any fitness program
Safety, Effacacy, efficiency
Safety, efficacy, and efficiency of any fitness program can be supported only by
measureable, observable, repeatable facts
Crossfit is
empirically driven, clincically tested, and community developed
In implementation, crossfit is
the sport of fitness.
the power to produce an effect
Effacy
What type of program is crossfit
a core strength and conditioning program.
Crossfit is not a specialized fitness program but
a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.
What are the ten fitness domains:
cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Why was the crossfit program developed?
to enhance an individual’s competency at all physical tasks.
Crossfit works with:
compound movements and shorter high intensity cardiovascular movements and shorter high intensity cardiovascular sessions.
What is the Crossfit definition of an athlete?
a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.
What is the crossfit method?
to establish a hierarchy of effort and concern that builds as diet, metabolic conditioning, gymnastics, weightlifting and throwing, and sport.
What lays the molecular foundations for fitness and health?
Diet
What
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways?
Metabolic Conditioning