Notes Flashcards
CrossFit is:
Constantly varied, functional movements, performed at a high intensity.
Movements that mimic motor recruitment patterns that are found in every day life
Functional movements
Six characteristics of functional movement.
- Natural
- Universal Motor Recruitment Patterns
- Essential
- Safe
- Compound, yet irreducible
- Core to extremity
Universal motor recruitment patterns transfer to
Movements we do in life.
Three phases of core to extremity movements.
High force - low velocity
Medium force - medium velocity
Low force - high velocity
Power is the ability to
Move large loads, long distances, quickly.
(Force)(distance)
———————— = ____________
Time
Power
The way we can measure power.
__________ is defined as power.
Intensity
Intensity leads to
Results
Intensity is relative to each individual’s ________ and ________ ________.
Physical and psychological tolerances.
CrossFit’s program is b________, g________, and i________.
Broad, general, and inclusive.
CrossFit is constantly varied, high intensity, functional fitness. Things that we can vary in workouts are:
Load Reps/distance Time Movements Equipment
True fitness is a c_________. We specialize in ____ ___________.
Compromise
Not specializing
The Nine Foundational Movements are:
Air squat, front squat, OHS
Shoulder press, push press, push jerk
Dead lift, SDHP, Med ball clean
The acronym CRAMP stands for:
Core to extremity Range of motion Active shoulders Midline stability Posterior chain engagement
The four models of fitness are:
The 10 General Skills
The Hopper
The Metabolic Pathways
Sickness-Wellness-Fitness Continuum
The 10 General Skills are:
Cardiovascular/respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
Activity that improves performance through a measurable organic change in the body.
Training
Activity that improves performance through changes in the nervous system.
Practice
The four organic skills are:
Endurance, stamina, strength, and flexibility.
The four neurological skills are:
Coordination, agility, balance, and accuracy.
The two skills that are both organic and neurological are:
Power and speed
Balance of physiological adaptations.
Summary of the 10 General Skills
The essence of this model is the view that fitness is about performing well at any and every task imaginable.
The Hopper
