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116 Cards in this Set
- Front
- Back
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What is Crossfit?
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Constantly varied functional movement performed at high intensity
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Decrepency
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Lossing functionality
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Functional movements
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Natural
Universal recruitment patterns= everyday movements found in every day life. Essential to independent living |
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Intensity
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Is the independent variable most commonly associated with maximizing favorable adaptation to exercise
Realities to intensity= RESULTS |
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Constantly varied
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General physical preparedness (GPP)
Broad General and Inclusive(BGI) |
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Vary or Varied
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Load
Time Distance Reps Ability to produce power |
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Squats-Presses- Pulls
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All need to have...
Midline stabilization Posterior chain engagement Core to extremity Active shoulders Range of motion |
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Air squat
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Feet under hips
Weight through heels Send butt back and down *No flexion in the spine |
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Front squat
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*Recruits Posterior Chain
Elbows driven towards the ceiling Maintain that frontal plain |
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What is fitness
10 General physical skills |
Cardio/ Respiratory Endurance
Stamina Strength Flexibility Power Speed Coordination Accuracy Agility Balance |
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What is intensity
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The ability to produce power
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What is our specialty?
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Not specializing
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What are we trying to prepare for?
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Any physical contingency - the unknown and the unknowable
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What are the seven characteristics of functional movements?
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Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.
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What is our specialty?
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Not specializing
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What are we trying to prepare for?
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Any physical contingency - the unknown and the unknowable
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What is our specialty?
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Not specializing
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The aim of Crossfit
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To forge a broad, general and inclusive fitness
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The Crossfit Prescription
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Constantly varied, high-intensity, functional movements.
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What are the three most important and interdependent facets to evaluate any fitness program?
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Safety, efficacy, efficiency
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Meaningful statements about safety, efficacy and efficiency can only be supported by...
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Measurable, observable and repeatable data
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What is our specialty?
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Not specializing
|
|
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What are we trying to prepare for?
|
Any physical contingency - the unknown and the unknowable
|
|
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What are the seven characteristics of functional movements?
|
Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.
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What are the three attributes that qualify functional movements to produce high power?
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Load distance and speed
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What is the most important characteristic of functional movements?
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Their capacity to move large loads over long distances and to do so quickly
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Why do functional movements produce high-power?
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Because of load distance and speed.
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Why is our prescription of functionality and intensity constantly varied
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Because the breadth and depth of the programs stimulus will determine the Breadth and depth of the adaptation it elicits. You cannot prepare for the unknown and the unknowable using fixed predictable and routine regiments.
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What are the adaptations elicited by CrossFit programming
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Increased work capacity across broad time and modal domains
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What is the holy grail of performance
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Increased work Capacity
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What is work capacity
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Average power. The ability to perform real physical work as measured by force X distance / Time
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What is the formula for average power
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Fitness = force X distance / time
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What is power
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The ability of a muscular unit or a combination of muscular units to apply maximum force in minimum time
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What is intensity
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The ability to produce power
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How is intensity related to power
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Intensity is the independent variable that is associated with maximizing the rate of return of favorable adaptation to exercise
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How do relative changes in force distance and time change power output
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Because the formula for average power is force X distance / time. The amount of power produced depends on the amount of force produced over the distance and time that it was produced
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What's the relationship between intensity and results
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Intensity is an independent variable that can be manipulated. For any given exercise, more intensity means higher results less intensity means lesser results.
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What is CrossFit's methodology
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Evidence-based fitness.
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What is CrossFit's methodology
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Evidence-based fitness.
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What is evidence-based fitness?
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It means that in order for statements about a fitness program's safety efficacy and efficiency to be meaningful, they must be supported by measurable observable and repeatable data
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What is variance
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Changing conditions: The use of different loads, time domains and movements.
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Why constant variance?
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1. BGI 2. GPP3. Unknown and unknowable4. To prepare at margins of experience to prevent failure at margins of experience5. Change conditions to expand preparation
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How does the concept of failing at the margins of your experience relate to variance in CrossFit?
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It means that the more things you experience the less likely you are to fail. Having high variation and experiencing lots of different things means that if you're facing similar situations in the future you will be less likely to fail at those similar things.
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What's the difference between specialization and Crossfit?
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CrossFit is not a specialized program. CrossFit maximizes the athletes potential by exposure and competency in all 10 physical skills and all three metabolic pathways
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What are the two ways that CrossFit is a core strength and conditioning program
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1. Core curriculum of fitness (foundation of all other athletic needs)2. Core in the literal sense at the center of the body (developing the athlete from the inside out from core to extremities)
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What is CrossFit definition of an athlete
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A person trained or skilled in strength power balance agility flexibility and endurance
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What is fitness
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The ability to perform well at any and every task imaginable
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What is fitness
|
The ability to perform well at any and every task imaginable
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What is health
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Sustained fitness
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What is fitness
|
The ability to perform well at any and every task imaginable
|
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What is health
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Sustained fitness
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What is the goal of fitness
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To increase work capacity across broad time and modal domains
|
|
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What is fitness
|
The ability to perform well at any and every task imaginable
|
|
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What is health
|
Sustained fitness
|
|
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What is the goal of fitness
|
To increase work capacity across broad time and modal domains
|
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How do we measure health
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By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters
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What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is health
|
Sustained fitness
|
|
|
What is the goal of fitness
|
To increase work capacity across broad time and modal domains
|
|
|
How do we measure health
|
By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters
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What are some measurable parameters that can be used to measure health?
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Blood pressure cholesterol heart rate body fat muscle mass flexibility strength
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According to CrossFit are fitness and health the same thing?
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Yes
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How long can you sustain the intensity of training that optimize his physical conditioning?
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45 minutes to one hour. past one hour more is not better
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|
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What is intensity
|
The ability to produce power
|
|
|
What is our specialty?
|
Not specializing
|
|
|
What are we trying to prepare for?
|
Any physical contingency - the unknown and the unknowable
|
|
|
What are the seven characteristics of functional movements?
|
Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.
|
|
|
What is our specialty?
|
Not specializing
|
|
|
What are we trying to prepare for?
|
Any physical contingency - the unknown and the unknowable
|
|
|
What is our specialty?
|
Not specializing
|
|
|
The aim of Crossfit
|
To forge a broad, general and inclusive fitness
|
|
|
The Crossfit Prescription
|
Constantly varied, high-intensity, functional movements.
|
|
|
What are the three most important and interdependent facets to evaluate any fitness program?
|
Safety, efficacy, efficiency
|
|
|
Meaningful statements about safety, efficacy and efficiency can only be supported by...
|
Measurable, observable and repeatable data
|
|
|
What is our specialty?
|
Not specializing
|
|
|
What are we trying to prepare for?
|
Any physical contingency - the unknown and the unknowable
|
|
|
What are the seven characteristics of functional movements?
|
Universal motor recruitment patterns. Natural, essential, safe. Compound yet irreducible. High-power producing. Performed in a wave of contraction from core to extremity.
|
|
|
What are the three attributes that qualify functional movements to produce high power?
|
Load distance and speed
|
|
|
What is the most important characteristic of functional movements?
|
Their capacity to move large loads over long distances and to do so quickly
|
|
|
Why do functional movements produce high-power?
|
Because of load distance and speed.
|
|
|
Why is our prescription of functionality and intensity constantly varied
|
Because the breadth and depth of the programs stimulus will determine the Breadth and depth of the adaptation it elicits. You cannot prepare for the unknown and the unknowable using fixed predictable and routine regiments.
|
|
|
What are the adaptations elicited by CrossFit programming
|
Increased work capacity across broad time and modal domains
|
|
|
What is the holy grail of performance
|
Increased work Capacity
|
|
|
What is work capacity
|
Average power. The ability to perform real physical work as measured by force X distance / Time
|
|
|
What is the formula for average power
|
Fitness = force X distance / time
|
|
|
What is power
|
The ability of a muscular unit or a combination of muscular units to apply maximum force in minimum time
|
|
|
What is intensity
|
The ability to produce power
|
|
|
How is intensity related to power
|
Intensity is the independent variable that is associated with maximizing the rate of return of favorable adaptation to exercise
|
|
|
How do relative changes in force distance and time change power output
|
Because the formula for average power is force X distance / time. The amount of power produced depends on the amount of force produced over the distance and time that it was produced
|
|
|
What's the relationship between intensity and results
|
Intensity is an independent variable that can be manipulated. For any given exercise, more intensity means higher results less intensity means lesser results.
|
|
|
What is CrossFit's methodology
|
Evidence-based fitness.
|
|
|
What is CrossFit's methodology
|
Evidence-based fitness.
|
|
|
What is evidence-based fitness?
|
It means that in order for statements about a fitness program's safety efficacy and efficiency to be meaningful, they must be supported by measurable observable and repeatable data
|
|
|
What is variance
|
Changing conditions: The use of different loads, time domains and movements.
|
|
|
Why constant variance?
|
1. BGI 2. GPP3. Unknown and unknowable4. To prepare at margins of experience to prevent failure at margins of experience5. Change conditions to expand preparation
|
|
|
How does the concept of failing at the margins of your experience relate to variance in CrossFit?
|
It means that the more things you experience the less likely you are to fail. Having high variation and experiencing lots of different things means that if you're facing similar situations in the future you will be less likely to fail at those similar things.
|
|
|
What's the difference between specialization and Crossfit?
|
CrossFit is not a specialized program. CrossFit maximizes the athletes potential by exposure and competency in all 10 physical skills and all three metabolic pathways
|
|
|
What are the two ways that CrossFit is a core strength and conditioning program
|
1. Core curriculum of fitness (foundation of all other athletic needs)2. Core in the literal sense at the center of the body (developing the athlete from the inside out from core to extremities)
|
|
|
What is CrossFit definition of an athlete
|
A person trained or skilled in strength power balance agility flexibility and endurance
|
|
|
What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is health
|
Sustained fitness
|
|
|
What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is health
|
Sustained fitness
|
|
|
What is the goal of fitness
|
To increase work capacity across broad time and modal domains
|
|
|
What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is health
|
Sustained fitness
|
|
|
What is the goal of fitness
|
To increase work capacity across broad time and modal domains
|
|
|
How do we measure health
|
By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters
|
|
|
What is fitness
|
The ability to perform well at any and every task imaginable
|
|
|
What is health
|
Sustained fitness
|
|
|
What is the goal of fitness
|
To increase work capacity across broad time and modal domains
|
|
|
How do we measure health
|
By measuring where athletes fall on the spectrum of fitness wellness and sickness using measurable parameters
|
|
|
What are some measurable parameters that can be used to measure health?
|
Blood pressure cholesterol heart rate body fat muscle mass flexibility strength
|
|
|
According to CrossFit are fitness and health the same thing?
|
Yes
|
|
|
How long can you sustain the intensity of training that optimize his physical conditioning?
|
45 minutes to one hour. past one hour more is not better
|
