Aim of Crossfit - ANSWER-broad, general and inclusive fitness
Prescription - ANSWER-constantly varied, high intensity, functional
... [Show More] movement
Functional movement - ANSWER-load, distance and speed
Diet - ANSWER-lays the molecular foundations for fitness and health.
Metabolic Conditioning - ANSWER-builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways
Gymnastics - ANSWER-establishes functional capacity for body control and range of motion.
Weightlifting and throwing - ANSWER-develop ability to control external objects and produce power.
Sport - ANSWER-applies fitness in competitive atmosphere with more randomized movements and skill mastery
two anaerobic systems - ANSWER-the phosphagen system and the lactic acid system
two Olympic lifts - ANSWER-the clean and jerk and the snatch
olympic lifts train athletes to... - ANSWER-effectively activate more muscle fibers more rapidly than through any other modality of training apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities condition the body to receive such forces from another moving body both safely and effectively
(develop an athletes' explosive power, control of external objects, and mastery of critical motor recruitment patterns)
studies have demonstrated the Olympic lifts
unique capacity to... - ANSWER-develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress
extraordinary value of gymnastics as a training
modality lies in... - ANSWER-its reliance on the body's own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio
Gymnastics develops what movements? - ANSWER-pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds.
Gymnastics is... - ANSWER-the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility.
CrossFit program embraces... - ANSWER-short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions
Among the hormonal responses vital to athletic
development are... - ANSWER-substantial increases in testosterone, insulin-like growth factor, and human growth hormone
Neuroendocrine adaptation - ANSWER-a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part
or completely a result of a hormonal or neurological shift
Power - ANSWER-time rate of doing work
what is associated with a high neuroendocrine response? - ANSWER-Heavy load weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals
Cross training - ANSWER-exceeding the normal parameters of the regular demands of your sport or training
types of cross training - ANSWER-functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete's
sport or exercise regimen
The four defining themes of the Crossfit program - ANSWER-neuroendocrine response, power, cross training, functional movement
Functional Movements - ANSWER-movements that mimic motor recruitment patterns that are found in everyday life.
The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional.
mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.
CrossFit dietary prescription is as follows: - ANSWER-Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What is t he problem with high-glycemic carbohydrates? - ANSWER-they give an inordinate insulin response.
the three most important and interdependent facets of any fitness program - ANSWER-safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach "evidence-based fitness".
Crossfit is... - ANSWER-The sport of fitness
a core strength and conditioning program
CrossFit increases... - ANSWER-work capacity across broad time and modal domains.
The ten recognized fitness domains. - ANSWER-Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
What types of movements does Crossfit work with? - ANSWER-with compound movements and shorter high intensity cardiovascular sessions
CrossFit is a core strength and conditioning program in what two distinct senses - ANSWER-the fitness we develop is foundational to all other athletic needs and our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. T
Definition of an athlete - ANSWER-a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance
CrossFit modelholds what as strongly overlapping constructs. - ANSWER-"fitness", "health", and "athleticism"
What are measures of health - ANSWER-fitness, wellness, and pathology (sickness)
improvements in which of the ten recognized general physical skills come about through training. - ANSWER-endurance, stamina, strength, and flexibility
Training definition - ANSWER-activity that improves performance through a measurable organic change in the body
improvements in which of the ten recognized general physical skills come about through practice? - ANSWER-coordination, agility, balance, and accuracy
Practice - ANSWER-activity that improves performance through changes in the nervous system
improvements in which of the ten recognized general physical skills come about through practice and training? - ANSWER-Power and speed
What are the three metabolic pathways that provide the energy for all human action - ANSWER-phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Crossfit works to balance these
glycolytic pathway - ANSWER-moderate-powered activities, those that last 30-120 seconds (mid-distance anaerobic) Duration of recovery: 60-240s, Load:Recovery Ratio 1:2, Repetitions 10-20
phosphagen pathway - ANSWER-the highest-powered activities, those that last less than about ten seconds (sprint anaerobic). Duration of recovery: 30-90s, Load:Recovery Ratio 1:3, Repetitions 3-5
oxidative pathway - ANSWER-low-powered activities, those that last in excess of several minutes, 120-300 seconds (distance aerobic) Duration of recovery: 120-300s, Load:Recovery Ratio 1:1, Repetitions 25-30.
sickness to wellness to fitness - ANSWER-See graph
Cardiovascular/respiratory endurance - ANSWER-The ability of body systems to gather, process, and deliver oxygen.
Stamina - ANSWER-The ability of body systems to process, deliver, store, and utilize energy.
Strength - ANSWER-The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility - ANSWER-the ability to maximize the range of motion at a given joint.
Power - ANSWER-The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed - ANSWER-The ability to minimize the time cycle of a repeated movement.
Coordination - ANSWER-The ability to combine several distinct movement patterns into a singular distinct movement.
Agility - ANSWER-The ability to minimize transition time from one movement pattern to another.
Balance - ANSWER-The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy - ANSWER-The ability to control movement in a given direction or at a given intensity.
The bulk of metabolic training should be... - ANSWER-interval training
What are the three waves of adaptation to endurance training? - ANSWER-The first wave is increased maximal oxygen consumption. The second is increased lactate threshold. The third is increased efficiency.
CrossFit concept we are interested in maximizing first wave adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely third wave adaptations.
The starting place for gymnastic competency lies
with... - ANSWER-the well-known calisthenic movements: pull-ups, push-ups, dips, and rope climb
pirouette - ANSWER-is lifting one arm and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until you've turned 180 degrees.
What movements are the Olympic lifts are based on? - ANSWER-deadlift, clean, squat, and jerk
What is the theoretical hierarchy for the development of an athlete. - ANSWER-It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. molecular
foundations, cardiovascular sufficiency, body control,
external object control, and ultimately mastery and
application.
Work capacity definition - ANSWER-the ability to perform real physical work as measured by force x distance / time (which is average power).
Physical output can be measured in terms of... - ANSWER-footpounds/min
Health can now be concisely and precisely defined as... - ANSWER-increased work capacity across broad time, modal, and
age domains
sustained fitness
Fitness can be graphed in two-dimensions with... - ANSWER-duration of effort on the x-axis and power on the y-axis
The knee joint connects what two part of the body - ANSWER-It connects the tibia and femur
The hip joint connects what two part of the body - ANSWER-It connects the femur and pelvis
The sacroiliac joint connects what two part of the body - ANSWER-It connects the pelvis and the spine
The leg is made up of what two parts of the body? - ANSWER-It is made up of the tibia and femur
The trunk is made up of what to parts of the body? - ANSWER-It is made up of the hip and spine
"flexion" is - ANSWER-reducing the angle of a joint and that
"extension" is - ANSWER-increasing the angle of a joint.
three tidbits of biomechanics - ANSWER-Functional movement generally weds the spine to
the pelvis. The SI joint and spine were designed
for small range movement in multiple directions.
Endeavor to keep the trunk tight and solid for
running, jumping, squatting, throwing, cycling, etc...
• The dynamics of those movements comes from the
hip - primarily extension. Powerful hip extension is
certainly necessary and nearly sufficient for elite
athletic capacity.
• Do not let the pelvis chase the femur instead of the
spine. We've referred to this in the past as "muted
hip function" (Jan '03:5). We also call it "frozen hip"
because when the pelvis chases the femur the hip
angle remains open and is consequently powerless
to extend.
Air Squat points of performance - ANSWER-Lumbar curve maintained
• Weight in heels
• Depth below parallel
• Knees track over feet
Air Squat violations - ANSWER-LAZY LUMBAR CURVE, OR LOSING IT (I.E., "BUTT
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