Crossfit

Front 1

Define Varience

Back 1

Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat

Front 2

Define General physical prepardness (GPP) and identify the relationship of vaience to GPP

Back 2

The aim is to establish a broad foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gain the the 10 physical skill of fitness which prepares you for any physical challenge

Front 3

Eplain" falling at the margins of you experience"

Back 3

Strenghten you weakness and practice skills and drills you do not like in order to improve( because we are as weak as our weakest link) We vary our workouts because it better prepares us for the unknown tasks that life can throw at us

Front 4

Define Intensity

Back 4

"power"

higher intensity causes results to happen faster and better

Front 5

3 Metabolic Pathways

Back 5

Phosphagen (Anaerobic) Glycolytic (Anaerobic)
Work 10-30 Seconds Work 30-120
Rest 30-90 seconds Rest 60-240
Recover 1:3 recover 1:2
reps 3-5 reps10-20

Oxidative
Work 120-300
Rest 120300
Recover 1:1
reps 25-30

Front 6

Define and differentiate aerobic and anaerobice training

Back 6

Aerobic- low powered for extended time and decreases muschle mass power and strength
Anaerobic- supioror to aerobic, imploves strength, muscle mass, power, speed, also imploves cardio
Iinterval training- anaerobic efforts to develop aerobic conditions mixes work and rest.
Phosphagen- highest powered. Glycolytic- moderate powered, oxidative- low powered

Front 7

Describe the Sickness-Wellness-Fitness Continuum

Back 7

Everything can be measured about health will conform to this.
1. high blood pressure -sickness(pathological)
2. normal blood pressue- Wellness(normal or healthy)
3. above normal- fitness( athlete)

Front 8

Identify funtional movements

Back 8

Squatting, running, jumping, throwing, pulling and picking up things off the floor

Front 9

Articulate the description of functional movements

Back 9

Squat- stanidng form a seated postion

Deadlift- picking up something off the floor

Front 10

Define and calculate work

Back 10

ability to perform real physical work

ForceXDistance/time = power

Front 11

Define and calculate power

Back 11

time rate of doing owrk

ForceXDistance/Times=POWER

Power- Hard and fast

Front 12

Describe how power is related to intensity

Back 12

Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness

Front 13

Articulate the relationship between intensity and results related to fitness

Back 13

insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity

Front 14

Difference between Absolute intensity and Relative intensity

Back 14

Absolute-Power

Relative- based off a persons physical and psychological toloerence

Front 15

What is Fitness

Back 15

capacity measured accross a broad time and modal domains

Front 16

define the 4 supporting models of this definition

Back 16

1. 10 General Physical Skills
2. The hopper
3.Metabolic Pathways
4.Sickness-WEllness-Fitness Continuum

Front 17

10 General Physical Skills

Back 17

Cardio, Endurance, Strength, Stamina, Power, speed, coordination, agility, balance, Accuracy

Front 18

The Hopper

Back 18

an infinate number of physical challanges where no selective mechanism is operative and being asked to perform tasks randomly drawn

Front 19

Articulate wheat each nosel illistates in relation to crossfits definition of fitness

Back 19

the motivaiton for the 3 standards is simply to ensure the broadest and most general fitness possible. Our fist modle evaluates our efforts agianst a full range of general physical adaptations, in the second the focus is on the breadth and depth of performance, with the 3rd the measure of time,power and consequently energy systems. It should be fairly cleat that the fitnes that Crossfit advocates and develops is deliberalty broad, general and insclusive.

Front 20

Identify the 10 General Physical Skills

Back 20

1. CArdio/ Respitory endurance- the ability of systems to gather, process and deliver oxygen
2. Stamina- The ability of the body system to process deliver, store and utilize energy.
3.Strength- the ability of the muscular units to apply force
4. Flexibility- ability to maximize the ROM at any given time
5. Speed- the ability to minimize the time cycle of a repeated movement
6.Agility- ability to minimize transition time form oe movement to the next
7. Balance- the ability to control the placement of the bodys center of gravity in relation to its support base.
8. Accuracy- the ability to control movements in a given direction or at a given time
9. Coordination- ability to cobine several distinct movements patterns into a singular movement
10. Power- ability of a muscular unit or combined to apply maximum force in minimum time.

Front 21

Explain the relationshp of practice to technique

Back 21

power and speed

Front 22

explain the relationship of coordination, accuracy, agility, and balace to practice and Technique

Back 22

neurological proctice

Front 23

identify and give examples of 3 macronutrients

Back 23

protien- eggs, meat
Carbohydrate- veggies, sweet potato, fruit
fats- nuts, oil, olives, avacados

Front 24

Articulate the simplistic relationship between the 3 macronutrients and 2 hormones

Back 24

protien- once eaten pancreas secretes glucagon which mobilizes energy out of cells in muscles
Carbs- pancreas secretes insulin, it stores energy back in cells controls the amount of sugar in blood
fat- neutral can slowdown absorption of food

Front 25

define the role of insulin and glucagon in blood sugar regulation

Back 25

normal body maintains 5grams=1 tsp of sugar in the body

Front 26

Articulate the effects a highly refined and processed corb diencan have on health

Back 26

P person eating refined and processed carbs can end up with hyperinsulinemia and or insulin resistance

Front 27

define work capacity

Back 27

the ability to perform real physical work as measured by force X distance/time

Front 28

explain Crossfits definition of health

Back 28

can now be concisely prexisely denine as increase work cacpapcity across broad time, moal and age domain

Front 29

Explian the relationship between fitness and health as defined by crossfit

Back 29

your ability to move large loads, long distance, quickly, in the broadest variety of domains in ditness. and the ability to sistain that fitness thoughout your life is a defining measure of health

Front 30

Explain the concept of measurable, observable, and repeatable and how they lend themselves to Crossfit being and evidence based fitness program

Back 30

Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(mass, distance and time ot MKS) there is no science of human performance

Front 31

define Technique

Back 31

Productive application of force.

Front 32

Articulate how technique confers safety, efficacy and efficiency

Back 32

safety- wahts the risk involed
Efficacy- what am i to get out of it
Efficiency- how long is it going to take

Front 33

Articulate how technique can be assesed to determine effectivess

Back 33

the better your technique the faster and more weight you are able to move in a shorter amount of time

Front 34

define insulin resistance and hyperinsulinemia

Back 34

cronic and acute elevatin of insulin as a result of habiltual consumption of excess carbs

Front 35

Articulate the dangers of chrinically elevated insulin

Back 35

obesity, high blood pressure, Coronary heart disease

Front 36

diseases that make up the "deadly Quartet"

Back 36

obesity, glucose intolerance, high blood pressure, high triglycerides and CAD

Front 37

Identify the diet recomended for avaiding sickness

Back 37

30% protein, 40% carb, 30% fat
Vegtables, fruit, nuts, seeds lean meat little starch and no sugar

Front 38

Identify the crossfit recommnedation for optimizing performance

Back 38

weighing and measuring accuracy and precision of your macronutrients consumption. if you want elite performance

Front 39

understand the factors that determine an individuals zone block prescription

Back 39

zone works begins with understanding blocks. a block is a simplified unit for measuring the 3 macronutrients in your food ( protein, carb and fat)

Front 40

Articulate teh quantity of each macronutrient in a zone block

Back 40

one block is complised of 7grams for protein, 9 grams of carbs and 1.5 grams of fat

Front 41

articulate the benefits of eating high qaulity foods and a paleo diet

Back 41

eat meats and veggies, nuts and seeds, some fruit, little starch and no sugar

Front 42

articulate the primary benefit of fish oil supplement

Back 42

reduces inflammation blood chemistry and overall health in wt loss, omega 3=anti inflammetory 2 types EPA & DHA

Front 43

most effective doage of fish oil

Back 43

3-5 grams daily

Front 44

define and articulate the importance of core strenght and midline stabilization

Back 44

MLS resist flexion or spine or hyperextension of the trunk or back

Front 45

identify primary roles of the abe

Back 45

is power and largely isometric- they stabilize the torso from over extension

Front 46

Identify the primary muscles of the core

Back 46

abs, erectors and hip flexors

Front 47

define and identify flexion and extension about a given joint

Back 47

Flexion- decrease angle of joint
Extension- increase angle of joint

Front 48

describe how to scale the GHD excersices for any level athlete

Back 48

Start with a AB mat them reintroduce the GHD machine only going 1/2 extension, until better core strenght is developed

Front 49

Articulate and indentify the primary points of performance for the GHD

Back 49

ROM- knee, hip , should in a straight line anything more is hyperextesnion full ROM( hyper hands touching floor)

Front 50

Identify muscles used for GHD excesices

Back 50

O;oppsoas and rectus femortis ( hip flexors)

Front 51

Describe how musculature is wokring in the Foundational GHD excersise(i.e. staic-not movingVs. Dynamic-moving

Back 51

Hip extension dynamic at hip, staic at truck and back
Back extension-dynamic at trunk and staic at hip

Front 52

Articulate the goal of crossfit programming

Back 52

to offer a model or template for our workout programming in the hope of elaborating on the crossfit concept and potentially stimlating productive though on the subject of exercise prescription generally and workout construction specifically. The moel we offer allows for wide varrience of mode, exercise, metabolic pathways, rest intensity, sets and reps. If fact it is mathematically likely that each three day cycle is a sunularly unique stimulus never to be repeated in a lifetime of crossfit workouts. The teplate is engineered to allow for a wide and constantly vaied

Front 53

Define GPP

Back 53

Generalized physical preparedness- based on fitness non specialized training

Front 54

Define and give examples of the types of movements most commonly used in crossfit programming

Back 54

monostructial (M)- running, jumping rope, biking, rowing- to improve cardio
gymnastics(G)- body wieght movements- pull ups, push ups, dips, air squats, rope climb, lunges- move body to improve nuerological responce
Weightliffting(W)- wight training- deadlifts, cleans, presses, snatchs, KBS- improve strength power and hip/leg capacity

Front 55

Patterns of grogramming

Back 55

1,5,9- signle modality
2,6-10- two modality- task priority 4,4,or5 rounds performed for time
3,7,11- three modality, normally amrap how many rounds in 20 minutes

4,8,12 off

Front 56

Articulate the 3on-1off program

Back 56

higher volume of high intensity work for 3 days straight then on the 4th day rest due to both nueromuscular and anatomy are hammered to the point hwere conitued work becomes noticeably less effective with out reducing intensity

Front 57

define and give examples of common formats of crossfit workouts

Back 57

single element- M or G or W element priority 5x2= 2X2X2X2X2 heavy weight or weight increase
two element- GW or MG or MW- task priority 3-5 rounds for time
3 element- MGW or GGG- Amrap time priority
Chipper in crossfit is compsed of 5-10 movements done at a moderate level and is designed to push metabolic conditon of athlere

Front 58

define time priority workout and how to measure and increase in power in these workouts

Back 58

AMRAP- moderate to high intensity and work rest intervals mamgement is crutial

Front 59

define task priority and identify how to measure and increase in power

Back 59

2 elements completed in rounds 3-5 rounds
the challange manifests only through repeated cycles

Front 60

define the terms and strategy of mechanics sonsistency and intenisty

Back 60

mechanics refers to technique- you ability to properly move thorugh our core movements
Consistency- consistent with movmeents and with crossfit workouts (have to have both)
with more intenisty you get better results faster

Front 61

Rhabdomyolysis

Back 61

brought on by intense athletic activity/ a Breakdown on muschle cell contents that results in the release of muscle fiber contents into the bloodstream. Eccentric muscles contractions in which the muscle attempts to chorten while they are being stretched, seems to significantly increasy tension on muscle cell membranes and it is this tension that appears to break them down

Front 62

design a programming that mitigates the risk of Rhabdo

Back 62

nothing will completely mitigate however we are cautious about reducing wt on a newbe or deconditioned athlete in order to maintain intesity. In generela it is better to allow them to stop and take the rest when needed to complete the workout. We encourage athletes to eat and drink plenty of water after the workout. The water helps flush the myoglobin through the kidneys the food is to prevernt hyponatremia which results from slushing all the sodium out of the system when drinking too much water without any salt.

Front 63

recognize the symptoms of Rhabdo

Back 63

muscle soreness, nausea and vomiting , abdominal cramping and in severe cases coca cola colored urine

Front 64

triage concept

Back 64

Where all flaws are important but the workst ones are addressed first.