Terminology/Understanding CF Flashcards
Type I slow twitch muscle fibres
Muscular endurance
Low intensity
Type IIa muscle fibres
Fatigue resistant
Less rapid force production than Type IIa
Type II fibre activity evidence
Lactate in muscle and blood
Aerobic/interval training outcome
Oxidative metabolism of type I fibres (Enzyme concentration, size and number of mitochondria.)
Anaerobic training outcome
Increased concentration of anaerobic enzymes
Conventional strength training will not improve __________
Cardiac function
Blood composition/volume
Conventional strength training will change _________
Muscle capillarisation
Size increase = greater spacing
CAPILLARY DILUTION
Metcon training prevents _________
Capillary dilution
Challenges body to deliver oxygen/fuel and remove metabolites.
Type IIb fast twitch muscle fibres
Type IIx
Produce high force levels quickly
Fatigue quickly
1k run
Max set of pull-ups.
3 factors introduced by run.
- Blood flow to upper body delayed by run.
- CNS must re-coordinate.
- Psychological: FEELS harder.
Factors affecting testosterone levels
Large muscle group exercises.
Heavy resistance work (1-3RM).
Moderate to high volume.
Short rest intervals.
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
20mins continuous work.
Aerobic.
Barbara
5RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats 3min rest
Roughly 1:1 work:rest
Aerobic interval.
Chelsea
30min EMOM
5 pull-ups
10 push-ups
15 squats
Roughly 2:1 work:rest (40:20secs)
Anaerobic interval.
GPP
Three key reasoning points
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.
An individual can not reach their genetic potential in all activities because…
- Long endurance events are detrimental to strength training, tissue used for fuel.
- Upper body mass resulting from strength training makes endurance events more difficult.
- Concentrations of aerobic and anaerobic enzymes can not be maximised at the same time.
- Training certain energy systems/muscle groups detracts from training others. Simply not enough time to maximise everything. Even given time, fatigue would compromise training.
Astrand
Major evolutionary adaptations “consistent with habitual physical activity, including endurance and peak effort alternated with rest.”
Reasoning behind ‘high intensity’.
The ten fitness domains
Cardiovascular and respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
CrossFit definition of athlete
‘A person who is trained or skilled in strength, power, balance and agility, flexibility and endurance.’
Measurable parameters of health
Blood pressure
Cholesterol
Heart rate
Body fat
Muscle mass
Flexibility
Strength
What are the three measures of health?
Fitness
Wellness
Sickness
Hierarchy of effort and concern
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
Examples of ‘fringe athletes’
Sumo wrestler
Triathlete
Marathoner
Power lifter
Energy is derived aerobically when ________
Energy is derived aerobically when oxygen is utilised to metabolise substrates derived from food and liberates energy.
> 90secs in duration
Low/moderate power output
Energy is derived anaerobically when ________
Energy is derived aerobically when energy is liberated from substrates in the absence of oxygen.
2 systems: Phosphogen + lactic acid
Benefits of Olympic lifting
Explosiveness/muscle activation
Core to extremity sequencing
Development of;
Strength Muscle Power Speed Coordination Vertical leap Muscular endurance Bone strength Maximum oxygen uptake
Benefits of gymnastics
Improvement of strength to body weight ratio.
Skill development
Improvement of;
Coordination Balance Agility Accuracy Flexibility
Limitations of a routine
‘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.’
Neuroendocrine adaptation is ________
Neuroendocrine adaptation is a change in the body that affects you neurologically or hormonally.
Factors affecting neuroendocrine adaptation
Heavy load weight training
Short rest periods
High heart rate
High intensity training
Definition of power
Time rate of doing work.
Power is defined as intensity and vice versa.
“Athletes are weakest at the margins of their exposure.”
Give an example.
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
The importance of functional movements are __________
The importance of functional movements are twofold;
They are mechanically sound and therefore safe.
They elicit a high neuroendocrine response.
The four dominant CrossFit themes
Neuroendocrine adaptation
Power (Intensity)
Cross-Training
Functional movements
What are the aims of CrossFit?
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.
The CrossFit prescription.
Constantly varied, high intensity, functional movement.
Break down ‘power’.
Three attributes;
Load
Distance
Speed
Therefore; Move large loads over long distances and to do so quickly.
Note: Intensity is defined exactly as power.
