What is Fitness? (Part 1) Flashcards
What are the 4 models Cross Fit base their definition of fitness on called?
- THE 10 GENERAL PHYSICAL SKILLS
- THE HOPPER
- THE METABOLIC PATHWAYS
- SICKNESS-WELLNESS-FITNESS CONTINUUM
What is “Cardiovascular/respiratory endurance?”
The ability of body systems to gather, process,
and deliver oxygen.
What is “stamina?”
The ability of body systems to process, deliver, store, and utilize energy.
What is “Strength?”
The ability of a muscular unit, or combination of muscular units, to apply force.
What is “Flexibility?”
The ability to maximize the range of motion at a given joint.
What is “Power?”
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
What is “Speed?”
The ability to minimize the time cycle of a repeated movement.
What is “Coordination?”
The ability to combine several distinct movement patterns into a singular distinct movement.
What is “Agility?”
The ability to minimise transition time from one movement pattern to another.
What is “Balance?”
The ability to control the placement of the body’s center of gravity in relation to its support base.
What is “Accuracy?”
The ability to control movement in a given direction or at a given intensity.
Which of the “10 physical skills” improve through practice?
Coordination
Agility
Balance
Accuracy
Which of the “10 physical skills” improve through practice and training?
Power and speed.
Which of the “10 physical skills” improve through training?
Endurance
Stamina
Strength
Flexibility
What is the difference between “training” and “practice?”
Training - Training refers to activity that improves performance through a measurable organic change in the body.
Practice - Practice refers to activity that improves
performance through changes in the
nervous system.
What is “The Hopper” model?
The essence of this model is the view that fitness is about performing well at any and every task imaginable.
Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper.
What are the names of the “Metabolic Pathways?”
1 - phosphagen (or phosphocreatine) pathway
2 - the glycolytic (or lactate) pathway
3 - the oxidative (or aerobic) pathway
Name the Metabolic Pathways and the time of exercise they are responsible for.
- phosphagen - Anything less than 10s.
- the glycolytic - Up to several minutes.
- the oxidative - In access of several minutes.
What is the “Sickness-wellness-fitness continuum?”
It’s based on the “sick”, the “healthy” and the “fit” all having differences in:
- Blood Pressure
- Body Fat
- Bone Density
- Muscle Mass
- Cholesterol, etc.
What is another term for “Cardio?”
Metabolic Conditioning
What is “interval training?”
The method by which we use anaerobic efforts to
develop aerobic conditioning.
What equipment does Cross Fit use in order to implement Gymnastics training?
parallel bars, mats, still rings, pull-up and dip bars, and a climbing
rope
Name some upper body “Calisthenic” movements.
Pull Ups
Push Ups
Dips
Rope Climbs
What are the 2 key movements/exercises to developing the “muscle up?”
Pull Up
Dip
What hormonal/neurological response does exercises like deadlift, clean, squat and jerk have over things like curls, lateral raises and leg extensions?
A neuroendocrine response.
What 3 lifts make up “Powerlifting?”
Bench Press
Squat
Deadlift
Name the “THEORETICAL HIERARCHY OF DEVELOPMENT” of an athlete pyramid stages in order from bottom to top.
- Nutrition
- Metabolic -Conditioning
- Gymnastics
- Weightlifting and Throwing
- Sport
Routine is the enemy of…
Progress and board adaptation
What days on days off workout pattern allows for a maximum
sustainability at maximum intensities?
3 days on, 1 day off.
Describe one of our favourite workout patterns? (4 parts)
- warm up
- 3-5 set of 3-5 reps of a fundamental lift (comfortable pace|)
- 10mins of gymnastic elements (fast pace)
- 2-10mins of high intensity metabolic conditioning.
Describe a favourite workout combination (2 parts) and an example of it.
Blend gymnastic and weightlifting together.
perform 5 reps of a moderately heavy back squat followed immediately by a set of
max-reps pull-ups repeated 3–5 times.
How does the needs of an Olympic athlete
and our grandparents differ?
One is looking for functional
dominance, the other for functional competence.
