Level 1 Study Guide Flashcards
What is the definition of CrossFit
Constantly varied, high-intensity, functional movements
What are functional movements?
Universal motor recruitment patterns that are performed in a wave of contraction from core to extremity and are compound movements.
What are compound movements?
Include multiple joints
What is the most important component of functional movements?
The ability to move large loads over long distances quickly
Define Intensity
Power
Calculate Power
Force x distance/ time
What are the 3 components of Crossfit’s methodology?
Safety, Efficacy, and efficiency (3 most important variables to evaluate any fitness program)
What is evidence Based Fitness
Supported by measurable, observable, and repeatable data
What is fitness
Increasing work capacity across broad time and modal domains.
What are the 10 fitness domains
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Who benefits from CrossFit?
Anyone can benefit when scaled appropriately
What is a core strength and conditioning program mean?
Core curriculum is the stuff that everyone needs, to develop and athlete from the inside out (core to extremity).
What is an athlete?
A person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.
CrossFit’s Definition: a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.
How is health measured-
A range from wellness to sickness measures health; these measures include blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength.
What are the 3 main energy Systems?
Aerobic
Anaerobic
Aerobic
Energy is derived this way when oxygen is utilized to metabolize substrates derived from food and liberates energy. i tis determined to be Aerobic when the majority of the energy is derived this way and they are greater than 90 seconds- which can include running for 20 minutes on a tredmill.
Anaerobic Energy
When it is received in the absence of oxygen, these are less than 2 minutes in duration and involve a moderate to high power output or intensity.
Two anaerobic systems
Phosphagen
Lactic acid
Benefits of Gymnastics
As important as the capacity of this modality is for strength development, it is without a doubt the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. Through the use of numerous presses, handstands, scales,
and other floor work, the gymnast’s training greatly enhances kinesthetic sense.
Neuroendocrine Adaptation
” is a change in the body that affects you either neurologically or hormonally
Definition of power
“time rate of doing work.
Power is,
in simplest terms, “hard and fast.” Jumping, punching, throwing, and sprinting are all measures of power. Increasing your
ability to produce power is necessary and nearly sufficient to elite athleticism. Additionally, power is the definition of intensity
CrossFit Diet
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.
What should I eat?
base your diet on garden vegetables (especially greens), meats,
nuts and seeds, some fruit, little starch, and no sugar
Paleo Diet
Clean eating, free from sugar, alcohol, and processed foods
What foods to avoid
Excessive consumption of high-glycemic carbohydrates is the primary culprit in
nutritionally caused health problems.
What are High-glycemic carbohydrates
those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the hopper model
The implication here is that fitness requires an ability to perform well at all tasks,
even unfamiliar tasks and tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods,
reps, exercises, order of exercises, routines, periodization, etc.
What are the 3 metabolic pathways?
- Phosphagen
- Glycolytic (lactate)
- Oxidative (Aerobic)
Phosphagen Pathway
Dominates the highest powered acivities-less than 10 seconds
Glycolytic
Moderate powered activities- last up to several minutes
Oxidative
Lower powered activities- last in exess of several minutes
Sickness to wellness continuum
Measure of health from sickness to wellness to fitness
What is metabolic Conditioning
Training your cardiovascular capacity- running, rowing, swimming, biking…
What is considered a gymnastics movement
Bodyweight movements without a load
What is weightlifting?
Develops strength, speed, and power and includes olympic lifts (snatch and clean and jerk)
what is considered a balanced macro nutrient content?
40% carbs
30% protein
30% fats
Benefits of the zone diet?
Jointly manages issues of blood glucose control, body composition, disease prevention, athletic performance, and proper macronutrient distribution.
What is the recommended frequency of working out?
3 days on
1 day off
What are the three models?
- physiological model
- Statistical model based on training modality
- Utilizes the 3 metobolic pathways- these are the 3 engines that produce ATP
- Fitness/sickness continuum
what is technique
method to success for completion of a movement- includes the body posture and head posture and mechanics.
