Methodology- Foundations Flashcards

1
Q

What type of Program is CrossFit?

A

Core Strength and Conditioning

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 10 Fitness Domains?

A
Accuracy
Agility
Balance
Cardio (CVRE)
Coordination
Flexibility
Stamina
Strength
Speed
Power
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

How is CrossFit unique?

A

it focuses on maximizing Neuroendocrine Response, Developing Power, Cross Training (Multiple modalities), Constant Training, Practice and Diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Define Static

A

Not moving

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Define Dynamic

A

Moving

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How do each athlete’s individual needs differ?

A

By degree, not kind

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Define Flexion

A

The closing of an angle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define Extention

A

The opening of an angle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How does CrossFit develop athletes?

A

From Core to Extremity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

CrossFit’s definition of an athlete

A

A person who is trained/skilled in Agility, Balance, Cardio/ Endurance, Flexibility, Strength, Power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

At what point is the Intensity of Training that Optimizes Physical Conditioning not sustainable?

A

45-60 min

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the 3 main energy systems?

A

Glycolytic
Oxidative
Phosphagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Define Aerobic Activity

A

Uses Oxygen (Oxidative)
Greater than 90 seconds
Low to Moderate Intensity
*running on treadmill 20 min

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Define Anaerobic Activity

A

The Absence of Oxygen

Phosphagen - Short (10 sec)
Max Intensity
*100m Dash

Glycolytic -Medium (120 sec)
Moderate Intensity
*400 Sprint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Which 2 Energy Systems are Anaerobic?

A

Glycolytic

Phosphagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Which sport activates more Muscle Fibers more Rapidly than any other sport?

A

Olympic Lifting

17
Q

Which sport activity uses the reliance of the body’s own weight as the sole source of resistance?

A

Gymnastics

18
Q

Which 5 of the 10 Fitness Domains does Gymnastics improve?

A
Agility
Accuracy
Balance
Coordination
Flexibility
19
Q

Which 4 of the 10 Fitness Domains does Olympic Lifting improve?

A

Strength
Power
Speed
Coordination

20
Q

What is Neuroendocrine Adaptation?

A

a change in the body that affects you either Neurologically or Hormonally

21
Q

What Hormonal Response is vital to athletic development?

A

Increase in Testosterone, Insulin-like Growth Factor and Human Growth Hormone

22
Q

What are two adaptive responses to exercises capable of producing significance Neuroendocrine Response?

A

Muscle Mass and Bone Density

23
Q

What are some components associated with high Neuroendocrine Response?

A
Heavy Load Weight Training
High Heart Rates
High Intensity Training
Short Rest Between Sets
Short Rest Intervals
24
Q

Define Power

A

Time Rate of Doing Work

Intensity

25
Power =
Power = Force * Distance / Time
26
Define Intensity
Power
27
Define Cross Training
Training outside of athletes normal demands
28
Natural Movements typically involves the movement of ___________________ for every activity.
Multiple joints (Compound Movements)
29
Isolation Movements (Leg extensions, Bicep Curls) are Functional Movements, True or False?
False. They are NON-Functional movements and do NOT involve multiple joints
30
What is the CrossFit Dietary Perscription?
Protein 30% - lean and varied Carbs 40% - primarily low glycemic Fats - 30% - whole food sources
31
What is the Paleolithic Model
Eat vegetables, meats, nuts/seeds, some fruit, little starch and no sugar.
32
A diet high in Refined or Processed Carbs are linked to cancer, obesity, heart disease and diabetes, True or False
True
33
What raises your blood sugar too rapidly?
High Glycemic Carbs | rice, bread, candy, soda
34
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