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
What establishes functional capacity for body control and range of motion?
Gymnastics
Weightlifting and throwing
develop ability to control external objects and produce power.
What applies fitness in competitive atmosphere with more randomized movements and skill mastery?
sport
Energy is derived aerobically when
oxygen is utilized to metabolize substrates derived from food liberates energy.
Examples of aerobic activity
running on treadmill, swimming a mile, sitting watching tv.
Energy is derived anaerobically when
energy is liberated from substrates in the absence of oxygen.
List examples of anaerobic activity:
running a 100 meter sprint, squatting, and doing pull-ups
List Two olympic lifts:
Clean and Jerk/Snatch
What is the proper sequence to apply force to muscle groups?
the center of the body to its extremities
What are the only lifts shown to increase maximum oxygen uptake?
Olympic Lifts
What is Neuroendocrine adaptation?
A change in the body that affects you either neurologically or hormonally
What are Mechanically sound movements that elicit a high neuroendocrine response?
Functional Movements.
What should be lean and account for 30% of total caloric load?
Protien
What should be predominantly low-glycemic and account for about 40% of total caloric load?
Carbohydrates
What
should be predominantly monounsaturated and account for about 30% of total caloric load?
Fat
Diets should be based on what?
Garden Vegetables
Webster’s definition of fitness?
ability to transmit genes and be healthy
What is training?
Activity that improves performance through a measurable organic change in the body.
What is an activity that improves performance through changes in the nervous system?
Practice
What are the results of training and practice?
Power and Speed
What is the metabolic pathway that dominates the highest-powered activities that last less than ten seconds
Phosphagen Pathway
What is the metabolic pathway that dominates moderate-powered activities that last up to several minutes?
glycolytic pathway
What is the metabolic pathway that dominates low-powered activities that last in excess of several minutes?
Oxidative Pathway
what two metabolic pathways are anaerobic?
phosphagen and glycolytic
The key to developing the cardio system without an unacceptable loss of strength, speed, and power is:
Interval Training
What metabolic pathway is the dominant pathway in intervals of 10-30 seconds of work followed by rest of 30-90 seconds repeated 25-30 times?
Phosphagen Pathway
What are activities like climbing, yoga, calisthenics, and dance where the aim is body control?
Gymnastics
What is the application of fitness in an atomsphere of competition and mastery?
Sport
The enemy of progress and broad adaptation is
routine.
Increased work capacity across broad time, modal, and age domains is
Health
Work Capacity is:
The ability to perform real physical work as measured by force x distance/time.
Physical output can be measured in terms of
foot-pounds/minute
Crossfit dietary recommendation for optimal physical performance is to eat:
meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
Crossfit’s best performers are:
Zone Eaters
What is a block?
a unit of measure used to simplify the process of making balanced meals.
How many grams of protein are in one block?
7
How many grams of carbohydrates are in one block?
9
How many grams of fat are in one block?
1.5
What are the benefits of fish oil?
Studies have proven that high concentrations of this supplement may reduce inflammation, resulting in weight loss, improved blood chemistry and better overal health.
Crossfit workout pattern that allows for a higher volume of high-intensity work than others?
3 day’s on, 1 day off.
The drawback to three-day-on, one-day-off regimen:
at odds with a 7 day week.
Three distinct workout modalities:
metabolic conditioning (M), gymnastics (G), and weightlifting (W)
What is Metobolic Conditioning?
monostructural activities to improve cardiorespiratory capacity and stamina.
What is the goal of gymnastics?
to improve body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional upper body capacity and trunk strength
What is the goal of weightlifitng?
to increase strength, power, and hip/leg capacity
Executing a movement that is likely to be missed or botched:
Risk
A movement or combination of movements unique to the athlete - a move or sequence not seen before
Originality.
What will inevitably doom a physical training program and dilute a coach’s efficacy is:
a lack of commitment to fundamentals
What is Rhabdomyolysis?
A breakdown of muscle contents that results in the release of muscle fiber contents into the bloodstream.
What are eccentric muscle contractions?
Contractions in which muscles attempt to shorten while they are being stretched.
When potassium is in high concentrations in the blood, it is a good indicator of:
Rhabdomyolysis
A build-up of sodium and calcium in muscle cells results in
painful swelling that can lead to compartment syndrome.
What is myoglobin?
a warehouse for oxygen
What is compartment syndrome?
Results when an area of soft tissue that is encased in non-expansible connective tissue experiences so much swelling that the pressures exceed the pressure of blood circulating within the small capillaries within the compartment
Extent to which time or effort is well used for the intended task or purpose:
efficiency
What is the ability to perform real physical work as measured by force X distance / time (which is average power).
Work Capacity
Your max back and front squat is an excellent measure of your:
core, hip, and leg strength.
Your max overhead squat is an excellent measure of your:
core stability and control
High Glycemic foods =
bad foods..starchy, sweet, potato, grains, processed foods, rice, bread, and desserts.
Low Glycemic foods =
good foods…meats, vegs, fruits, nuts and seeds
One of the symptoms of Rhabdo:
dark urine, like coca cola
What is CrossFit?
High Intensity, Constantly Varied, Functional movements
Core to Extremity
Ability to move large loads, long distance, quickly (Force/Time = Power)
What is Virtuosity?
Doing common things uncommonly well brings success.
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
What are functional movements?
Universal Motor Requritment Patterns
What 3 attributes qualify functional movements for the production of high power?
Load, Distance, Speed
Definition of intensity:
Power
The independent variable most commonly associated with maximizing favorable adaption to exercise:
Intensity
Safety, efficacy, and efficiency of any fitness program can be supported only by
measureable, observable, repeatable facts
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.
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
Metabolic Conditioning:
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways
Energy is derived aerobically when:
oxygen is utilized to metabolize substrates derived from food liberates energy.
Energy is derived anaerobically when:
