Crossfit Fitness -Nsm

Front 1

Articulate CrossFit's definition of fitness

Back 1

Increased work capacity over broad time and modal domains as defined by:
1) 10 General Physical Skills
2) The Hopper
3) Metabolic Pathways
4) Sickness-Wellnes-Fitness Continuum

Front 2

define 10 General Physical Skills

Back 2

ten general physical skills widely recognized by exercise physiologists

Front 3

define The Hopper

Back 3

a measure of an athlete performing relatively well at any physical task thrown his way; an infinate number of physical challanges where no selective mechanism is operative and the athlete is asked to perform tasks randomly drawn

Front 4

define Metabolic Pathways

Back 4

the energy systems that drive all human action
1) phosphogen or high powered
2) glycolytic (lactate) med powered
3) oxidative (aerobic) low powered

Front 5

define Sickness-Wellnes-Fitness Continuum

Back 5

Sickness, wellness, and fitness are different measures of a single quality: health

Front 6

Identify how the 10 General Physical Skills could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program

Back 6

You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Front 7

Identify how The Hopper could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program

Back 7

This model suggests that your fitness can be measured by your capacity to perform well at any and every task. Train for that by striving to keep the training stimulus broad and constantly varied.

Front 8

Identify how Metabolic Pathways could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program

Back 8

Total fitness requires competency and training in each of the three Metabolic pathways or engines (Phosphogen, Glycolytic and Oxidative). Balancing the effects of these three pathways largely determines the metabolic conditioning or “cardio” that CrossFit prescribes.

Front 9

Articulate what each of the 4 models of fitness illustrates in relation to CrossFit’s definition of fitness

Back 9

To ensure the broadest and most general fitness possible. The fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive.

Front 10

Identify the 10 General Physical Skills

Back 10

Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy

Front 11

define Cardio-vascular and cardio respiratory endurance

Back 11

the ability of body systems to gather, process and deliver oxygen

Front 12

define Stamina

Back 12

the ability of body system to process deliver, store and utilize energy

Front 13

define Strength

Back 13

The ability of a muscular unit, or combination of muscular units, to apply force

Front 14

define Flexibility

Back 14

the ability to maximize the range of motion at any given time

Front 15

define Power

Back 15

The ability of a muscular unit,or combination of muscular units, to apply maximum force in minimum time

Front 16

define Speed

Back 16

The ability to minimize the time cycle of a repeated movement

Front 17

define Coordination

Back 17

The ability to combine several distinct movement patterns into a singular distinct movement.

Front 18

define Agility

Back 18

The ability to minimize transition time from one movement pattern to another

Front 19

define Balance

Back 19

The ability to control the placement of the bodies center of gravity in relation to its support base.

Front 20

define Accuracy

Back 20

The ability to control movement in a given direction or at a given intensity

Front 21

define Training

Back 21

activity that improves performance through a measurable organic change in the body; endurance, stamina, strength, and flexibility

Front 22

define Practice

Back 22

activity that improves performance through changes in the nervous system; coordination, agility, balance, and accuracy

Front 23

What adaptations are developed under both Training and Practice

Back 23

Power and Speed

Front 24

Identify and articulate the Phosphogen Pathway

Back 24

Duration of work in sec: 10-30
Duration of recovery in sec: 30-90
Load/Recovery Ratio: 1:3
Repetitions: 25-30

Front 25

Identify and Articulate the Glycolytic Pathway

Back 25

Duration of work: 30-120
Duration of recovery in seconds: 60-240
Load/Recovery Ratio: 1:2
Repetitions: 10-20

Front 26

Identify and articulate the Oxidative Pathway

Back 26

Duration of work: 120-300
Duration of recovery in seconds: 120-300
Load/Recovery Ratio: 1:1
Repetitions: 3-5

Front 27

Define aerobic training and pathways

Back 27

Efforts at low power and lasting in excess of several minutes (improves cardio/respiratory endurance and stamina).
oxidative pathway

Front 28

Define Anaerobic training and pathways

Back 28

Efforts at moderate to high power and lasting less than several minutes (improves power, speed, strength, and muscle mass).
phosphagen and glycolytic pathways

Front 29

Describe the Sickness-Wellness-Fitness Continuum

Back 29

Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. -
high blood pressure -sickness(pathological)
normal blood pressue- Wellness(normal or healthy)
above normal- fitness( athlete)

Front 30

how does the Sickness-Wellness-Fitness Continuum model relates health to fitness

Back 30

Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. Health is sustained fitness and wellness is not being sick.

Front 31

Define work capacity

Back 31

the ability to perform real physical work as measured by force X distance/time (which is average power)

Front 32

Identify and interpret the power curve

Back 32

Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. By graphing your average power capacity across a variety of domains (skills & drills) you create a power curve that represents your 'fitness'. By adding age as the z-axis, the power curve takes three dimensional shape and defines your health or sustained fitness.

Front 33

explain the goal of the CrossFit program in relation to the power curve

Back 33

CrossFit can accurately predict improvements in work capacity, expanding the individuals power curve. This is a mathematical representation of increased 'fitness'.

Front 34

Explain how work capacity is illustrated by the power curve

Back 34

Duration of effort is graphed on the x-axis and power is graphed on the y-axis (power/time)

Front 35

explain CrossFit's definition of health

Back 35

Health is increased work capacity across broad time, modal, and age domains.

Front 36

Explain the deficiency of using definitions such as “in shape” or “the absence of disease” for fitness and health, respectively

Back 36

in shape is not measurable. Absence of diseases in not a measure of fitness

Front 37

Explain the relationship between fitness and health as defined by CrossFit

Back 37

The ability to sustain fitness (your ability to move large loads, long distances, quickly, in the broadest variety of domains) throughout your life is a defining measure of health.

Front 38

Explain the concepts of measurable, observable, and repeatable and how they lend themselves to CrossFit being an evidence based fitness program

Back 38

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