Level 1 Flashcards
CrossFit Definition:
“constantly varied, high-intensity functional movement
What is Functional Movement?
Ability to move a large load over a long distance quickly.
Power
Force x Distance over Time
What is CrossFit?
“constantly varied, high-intensity functional movement
Functional Movements descriptions:
Functional movements are universal motor recruitment patterns;
they are performed in a wave of contraction from core to extremity; and they are
compound movements–i.e., they are multi-joint. They are natural, effective, and
efficient locomotors of body and external objects. But no aspect of functional
movements is more important than their capacity to move large loads over long
distances, and to do so quickly.
What are the points of performance?
- Midline stabilisation
- Posterior Chain engagement
- Core to Extremity
- Range of Motion
- Active Shoulders
Squat:
- Neutral spine
- Hips back and down = line of action
- Weight in the heels
- ROM is hip crease below knees
- Knees in line with toes
Front Squat
- Elbows in front of the bar
- Stay in the frontal plane
High Intensity
- Intensity is independent variables in maximising a favourable return to exercise
Aim of CrossFit:
From the beginning, the aim of CrossFit has been to forge a broad, general, and
inclusive fitness. We sought to build a program that would best prepare trainees
for any physical contingency–prepare them not only for the unknown but for
the unknowable.
Most important aspect goal of CrossFit?
But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
What three attributes uniquely qualify functional movements for the production of high
power?
-Load, distance, and speed.
Intensity is:
-Defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
What is the difference between CrossFit Methodology and CrossFit the brand?
While the CrossFit® methodology is free to use and
to follow on CrossFit.com (and has been for over a decade), the CrossFit® brand
name is not free. Even as a CF-L1, you cannot use the CrossFit® brand name to
advertise, market, promote, or solicit business or service in any way. If you do, you
will be in breach of the Agreement and potentially liable for trademark infringement
under Federal Law.
When can you use the brand CrossFit?
To obtain a license to advertise, market, promote, and solicit business for CrossFit®
training (i.e., advertise using the CrossFit® brand name), you must become a
licensed CrossFit, Inc. affiliate.
How can you list your CrossFit course in your own business?
As a CF-L1, you may only use the terms “CrossFit Level 1 Trainer” or “CF-L1 Trainer”
on a resume, business card, or in a trainer biography on a website.
Mitigating risk of Rhabdomyolysis?
While rare, can develop from high-intensity or high-volume exercise, including CrossFit or any other process that damages muscle cells. Rhabdomyolysis
(often simply referred to as “rhabdo”) is a medical condition that might arise from
breakdown of muscle tissue and release of the muscle cells’ contents into the bloodstream.
This process can damage the kidneys and can lead to renal failure or death in rare cases. Rhabdo is diagnosed when a patient with an appropriate history has an
elevated level of creatine kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally used as a marker for rhabdo, even though it is the myoglobin that does the damage.
There are a few ways a CrossFit trainer can protect athletes from rhabdomyolysis:
• Follow the charter of mechanics, consistency, intensity.
• Know the movements that have a higher rate of rhabdomyolysis incidence
(those that prolong the eccentric contraction), and be mindful of the total volume that is programmed with these exercises.
• Scale workouts for clients appropriately.
• Avoid progressive scaling.
• Educate clients on the symptoms of rhabdomyolysis and when it is appropriate to seek medical attention
Mitigating Rhabdomyolysis?
Slow and gradual increases in intensity and volume allow
the body to acclimate to high-intensity and higher-volume exercise. Even athletes
who quickly demonstrate sound mechanics still need a gradual increase in intensity
and volume. When working with new athletes, trainers should focus on using modest
loads, reducing volume and coaching the athlete on technique
Fitness
-Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. -Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc. hard and fast. -Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
CrossFit’s First Fitness Model: The 10 General
Physical Skills?
- Cardiovascular/respiratory endurance—The
ability of body systems to gather, process,
and deliver oxygen. - Stamina—The ability of body systems to
process, deliver, store, and utilize energy. - Strength—The ability of a muscular unit,
or combination of muscular units, to apply
force. - Flexibility—The ability to maximize the
range of motion at a given joint. - Power—The ability of a muscular unit, or
combination of muscular units, to apply
maximum force in minimum time. - Speed—The ability to minimize the time
cycle of a repeated movement. - Coordination—The ability to combine
several distinct movement patterns into a
singular distinct movement. - Agility—The ability to minimize transition
time from one movement pattern to
another. - Balance—The ability to control the
placement of the body’s center of gravity in
relation to its support base. - Accuracy—The ability to control movement
in a given direction or at a given intensity.
Organic training?
- Cardiovascular/respiratory endurance—The
ability of body systems to gather, process,
and deliver oxygen. - Stamina—The ability of body systems to
process, deliver, store, and utilize energy. - Strength—The ability of a muscular unit,
or combination of muscular units, to apply
force. - Flexibility—The ability to maximize the
range of motion at a given joint.
Neurological practice?
- Coordination—The ability to combine
several distinct movement patterns into a
singular distinct movement. - Agility—The ability to minimize transition
time from one movement pattern to
another. - Balance—The ability to control the
placement of the body’s center of gravity in
relation to its support base. - Accuracy—The ability to control movement
in a given direction or at a given intensity.
What is both neurological practice and organic training?
Power and speed?
CrossFit’s Second Fitness Model: The Hopper?
The essence of this model is the view that fitness is about performing well at any and
every task imaginable. Picture a hopper loaded with an infinite number of physical
challenges, where no selective mechanism is operative, and being asked to perform
feats randomly drawn from the hopper. This model suggests that your fitness can be
measured by your capacity to perform well at these tasks in relation to other individuals
CrossFit’s Third Fitness Model: The Metabolic Pathways?
Phosphagen= Short, ~10 seconds
Glycolytic Medium= ~120 seconds
Oxidative Long= >120 seconds
CrossFit’s Fourth Fitness Model: Sickness-Wellness-Fitness Continuum?
Done right, fitness provides a great margin of protection against the ravages of time and
disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is
and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same
entity. A fitness regimen that does not support health is not CrossFit.
Why Fitness in these four models?
The motivation for the four models is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general
physical adaptations; in the second the focus is on breadth and depth of performance; with the third the measure is time, power and consequently energy systems; and the fourth is on health markers. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing.
What defines your fitness/ Health ?
Your collection of workout data points represented your work capacity across broad time and modal domains. This is your fitness/health
Technique is?
Technique is an intimate part of safety, efficacy, and efficiency.
What is the key to effective implementation of CrossFit programming?
“Learn the mechanics of fundamental movements, establish a consistent pattern of practicing these same
movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’–
Virtuosity?
virtuosity—doing the common uncommonly well—can be used to describe the mastery of movement technique that CrossFit athletes seek to achieve. Chasing virtuosity can also describe the path to coaching mastery.
Decrepitude?
Loss of functionality
Strength?
Productive application of force
What is a Zone diet block?
A unit of measure used to simplify the process of making
balanced meals.
How many g of protein is in one block?
7g
How many grams are in one block of carbohydrate?
9 g
How many grams are in one block of fat?
3g
Diet?
Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit,
little starch, and no sugar” is adequate to the task of preventing the scourges of
diet-induced disease, but a more accurate and precise prescription is necessary to
optimize physical performance
When a meal is composed of equal
blocks of protein, carbohydrate,
and fat what is the ratio?
40 percent of its calories are
from carbohydrate, 30 percent from
protein and 30 percent from fat.
What is evidence based fitness?
We believe that meaningful statements about safety, efficacy, and efficiency, the three most
important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data.”
Diet The CrossFit dietary prescription is as follows:
• 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.
How do you determine total calories?
Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your
activity level).
