Methodology- Foundations Flashcards
What type of Program is CrossFit?
Core Strength and Conditioning
What are the 10 Fitness Domains?
Accuracy Agility Balance Cardio (CVRE) Coordination Flexibility Stamina Strength Speed Power
How is CrossFit unique?
it focuses on maximizing Neuroendocrine Response, Developing Power, Cross Training (Multiple modalities), Constant Training, Practice and Diet
Define Static
Not moving
Define Dynamic
Moving
How do each athlete’s individual needs differ?
By degree, not kind
Define Flexion
The closing of an angle
Define Extention
The opening of an angle
How does CrossFit develop athletes?
From Core to Extremity
CrossFit’s definition of an athlete
A person who is trained/skilled in Agility, Balance, Cardio/ Endurance, Flexibility, Strength, Power
At what point is the Intensity of Training that Optimizes Physical Conditioning not sustainable?
45-60 min
What are the 3 main energy systems?
Glycolytic
Oxidative
Phosphagen
Define Aerobic Activity
Uses Oxygen (Oxidative)
Greater than 90 seconds
Low to Moderate Intensity
*running on treadmill 20 min
Define Anaerobic Activity
The Absence of Oxygen
Phosphagen - Short (10 sec)
Max Intensity
*100m Dash
Glycolytic -Medium (120 sec)
Moderate Intensity
*400 Sprint
Which 2 Energy Systems are Anaerobic?
Glycolytic
Phosphagen
Which sport activates more Muscle Fibers more Rapidly than any other sport?
Olympic Lifting
Which sport activity uses the reliance of the body’s own weight as the sole source of resistance?
Gymnastics
Which 5 of the 10 Fitness Domains does Gymnastics improve?
Agility Accuracy Balance Coordination Flexibility
Which 4 of the 10 Fitness Domains does Olympic Lifting improve?
Strength
Power
Speed
Coordination
What is Neuroendocrine Adaptation?
a change in the body that affects you either Neurologically or Hormonally
What Hormonal Response is vital to athletic development?
Increase in Testosterone, Insulin-like Growth Factor and Human Growth Hormone
What are two adaptive responses to exercises capable of producing significance Neuroendocrine Response?
Muscle Mass and Bone Density
What are some components associated with high Neuroendocrine Response?
Heavy Load Weight Training High Heart Rates High Intensity Training Short Rest Between Sets Short Rest Intervals
Define Power
Time Rate of Doing Work
Intensity
Power =
Power = Force * Distance / Time
Define Intensity
Power
Define Cross Training
Training outside of athletes normal demands
Natural Movements typically involves the movement of ___________________ for every activity.
Multiple joints (Compound Movements)
Isolation Movements (Leg extensions, Bicep Curls) are Functional Movements, True or False?
False. They are NON-Functional movements and do NOT involve multiple joints
What is the CrossFit Dietary Perscription?
Protein 30% - lean and varied
Carbs 40% - primarily low glycemic
Fats - 30% - whole food sources
What is the Paleolithic Model
Eat vegetables, meats, nuts/seeds, some fruit, little starch and no sugar.
A diet high in Refined or Processed Carbs are linked to cancer, obesity, heart disease and diabetes, True or False
True
What raises your blood sugar too rapidly?
High Glycemic Carbs
rice, bread, candy, soda
What is the problem with High Glycemic Carbs?
In excess they give Inordinate Insulin Response. Chronic levels of Insulin lead to Obesity, High Cholesterol, Blood Pressure
