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CFL3 > Terminology/Understanding CF > Flashcards

Terminology/Understanding CF Flashcards

1
Q

Type I slow twitch muscle fibres

A

Muscular endurance

Low intensity

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2
Q

Type IIa muscle fibres

A

Fatigue resistant

Less rapid force production than Type IIa

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3
Q

Type II fibre activity evidence

A

Lactate in muscle and blood

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4
Q

Aerobic/interval training outcome

A

Oxidative metabolism of type I fibres (Enzyme concentration, size and number of mitochondria.)

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5
Q

Anaerobic training outcome

A

Increased concentration of anaerobic enzymes

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6
Q

Conventional strength training will not improve __________

A

Cardiac function

Blood composition/volume

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7
Q

Conventional strength training will change _________

A

Muscle capillarisation
Size increase = greater spacing
CAPILLARY DILUTION

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8
Q

Metcon training prevents _________

A

Capillary dilution

Challenges body to deliver oxygen/fuel and remove metabolites.

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10
Q

Type IIb fast twitch muscle fibres

Type IIx

A

Produce high force levels quickly

Fatigue quickly

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11
Q

1k run
Max set of pull-ups.
3 factors introduced by run.

A
  1. Blood flow to upper body delayed by run.
  2. CNS must re-coordinate.
  3. Psychological: FEELS harder.
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12
Q

Factors affecting testosterone levels

A

Large muscle group exercises.
Heavy resistance work (1-3RM).
Moderate to high volume.
Short rest intervals.

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13
Q

Angie

A

100 pull-ups
100 push-ups
100 sit-ups
100 squats

20mins continuous work.
Aerobic.

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14
Q

Barbara

A 
5RFT
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3min rest

Roughly 1:1 work:rest
Aerobic interval.

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15
Q

Chelsea

A

30min EMOM
5 pull-ups
10 push-ups
15 squats

Roughly 2:1 work:rest (40:20secs)
Anaerobic interval.

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16
Q

GPP

Three key reasoning points

A

General Physical Preparedness
Base of fitness = Strong foundations upon which to build.

Greater margin for improving performance in elite athletes by improving GPP, makes sport specific training more efficient.

Training/physiology not so well understood that specialisation S&C is optimally effective.

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17
Q

An individual can not reach their genetic potential in all activities because…

A
  1. Long endurance events are detrimental to strength training, tissue used for fuel.
  2. Upper body mass resulting from strength training makes endurance events more difficult.
  3. Concentrations of aerobic and anaerobic enzymes can not be maximised at the same time.
  4. Training certain energy systems/muscle groups detracts from training others. Simply not enough time to maximise everything. Even given time, fatigue would compromise training.
18
Q

Astrand

A

Major evolutionary adaptations “consistent with habitual physical activity, including endurance and peak effort alternated with rest.”

Reasoning behind ‘high intensity’.

19
Q

The ten fitness domains

A

Cardiovascular and respiratory endurance

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy

20
Q

CrossFit definition of athlete

A

‘A person who is trained or skilled in strength, power, balance and agility, flexibility and endurance.’

21
Q

Measurable parameters of health

A

Blood pressure

Cholesterol

Heart rate

Body fat

Muscle mass

Flexibility

Strength

22
Q

What are the three measures of health?

A

Fitness

Wellness

Sickness

23
Q

Hierarchy of effort and concern

A

Diet: Lays molecular foundation for fitness and health

Metcon: Builds capacity in the three metabolic pathways; aerobic, lactic, phosphocreatine

Gymnastics: Establishes functional capacity for body control and ROM

Weightlifting/throwing: Develop ability to control external objects and produce power

Sport: Applies fitness in competitive atmosphere with more randomised movements and skill mastery

24
Q

Examples of ‘fringe athletes’

A

Sumo wrestler

Triathlete

Marathoner

Power lifter

25
Q

Energy is derived aerobically when ________

A

Energy is derived aerobically when oxygen is utilised to metabolise substrates derived from food and liberates energy.

> 90secs in duration

Low/moderate power output

26
Q

Energy is derived anaerobically when ________

A

Energy is derived aerobically when energy is liberated from substrates in the absence of oxygen.

2 systems: Phosphogen + lactic acid

27
Q

Benefits of Olympic lifting

A

Explosiveness/muscle activation

Core to extremity sequencing

Development of;

Strength
Muscle
Power
Speed
Coordination
Vertical leap
Muscular endurance 
Bone strength
Maximum oxygen uptake
28
Q

Benefits of gymnastics

A

Improvement of strength to body weight ratio.

Skill development

Improvement of;

Coordination 
Balance
Agility
Accuracy
Flexibility
29
Q

Limitations of a routine

A

‘Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of stimulus.’

30
Q

Neuroendocrine adaptation is ________

A

Neuroendocrine adaptation is a change in the body that affects you neurologically or hormonally.

31
Q

Factors affecting neuroendocrine adaptation

A

Heavy load weight training

Short rest periods

High heart rate

High intensity training

32
Q

Definition of power

A

Time rate of doing work.

Power is defined as intensity and vice versa.

33
Q

“Athletes are weakest at the margins of their exposure.”

Give an example.

A

If you only ever cycle 5-7miles in each training session you will test weak at less than five and greater than seven miles.

True for;

Range of motion
Load
Rest
Intensity
Power
Etc
34
Q

The importance of functional movements are __________

A

The importance of functional movements are twofold;

They are mechanically sound and therefore safe.

They elicit a high neuroendocrine response.

35
Q

The four dominant CrossFit themes

A

Neuroendocrine adaptation

Power (Intensity)

Cross-Training

Functional movements

36
Q

What are the aims of CrossFit?

A

Forge a broad, general and inclusive fitness.

To build a program that would best prepare trainees for any physical contingency - prepare them not only for the unknown but the unknowable.

37
Q

The CrossFit prescription.

A

Constantly varied, high intensity, functional movement.

38
Q

Break down ‘power’.

A

Three attributes;
Load
Distance
Speed

Therefore; Move large loads over long distances and to do so quickly.

Note: Intensity is defined exactly as power.

CFL3 (8 decks)

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