Crossfit Level 1 Trainer

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The aim of Crossfit

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Forge a broad, general, and inclusive fitness. To build a program that would best prepare trainees for any physical contingency-prepare them not only for the unknown but for the unknowable

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Crossfit is...

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CV-FM-HI

Constantly Varied, Functional Movement, High Intensity

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The prescription of Functional Movements

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Functional Movements: are universal motor recruitment patterns; They are performed in a wave of contraction from the core to extremity; They are compound movements, they are multi joint

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Meaningfull Statements to evaluate.

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Saftey, efficacy, efficiency,

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Ten General Physical skills (first fitness model)

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Cardiovasculair/respiratory endurance (Organic, through training)

Stamnia (Organic, through training)

Strenght (Organic, through training)

Flexibility (Organic, through training)

Power (adaptions, training and practice)

Speed (adaptions, training and practice)

Coordination (Neurological , through practice)

agility (Neurological , through practice)

balance (Neurological , through practice)

accuracy (Neurological , through practice)

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Crossfit is a core strenght and conditioning program in two distinct senses

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1: we are a core strenght and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs.

2: we are a core strenght and coditioning program in the literal sense of meaning the center of something.

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Whats an athlete?

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An athlete is a person who is trained or skilled in exercises, sports, or games requiring physical strenght, agility or stamnia

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crossfit defenition of an athlete

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a person who is trained or skilled in strenght, power, balance and agility, flexibility and endurance.

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Cardiovasculair/respiratory Endurance.

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

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Stamnia

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The ability of body systems to process, deliver, store and utilize energy

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Strenght

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the ability of a musculair unit of combination of musculair units, to apply force

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Flexibility

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The abiltiy to maximize the range of motion at a given joint

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Power

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

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Speed

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The abitily to minimize the time cycle of a repeated movement

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Coordination

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The ability to combine serveral distinct movements patterns into a singular distinct movement.

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Agility

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The ability to minimize transition time from one movement pattern to a other

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Balance

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The ability to controle the placement of the body's center of gravity in relation to its support base

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Accuracy

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The abiltiy to controle movement in a given direction at a given intensity

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Second Fitness Model: The Hopper

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The essence of this model is the view that fitness is about performing well at any and every task imaginable

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Third Fitness Model: The Metabolic Pathways

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Phosphagen (phosphocreatine) Pathway

Glycolytic (lactate) Pathway

Oxidative (aerobic) Pathway

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Phosphagen (phosphocreatine) Pathway guidelines

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Maximum- intensity 100%

Anaerobic

Location (Cytosol of muscle cells)

Duration of work 10-30 seconds

Duraton of recovery 30-90 seconds

Load recovery ratio 1:3

Interval repetitions 25-30

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Glycolytic (lactate) Pathway guidelines

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Medium high- intensity 70%

Anaerobic

Location (Cytosol of all cells)

Duration of work 30-120 seconds

Duraton of recovery 60-240 seconds

Load recovery ratio 1:2

Interval repetitions 10-20

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Oxidative (aerobic) Pathway guidelines

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Low- intensity efforts 40%

Aerobic

Location (Mitochondria of cells)

Duration of work 120-300 seconds

Duraton of recovery 120-300 seconds

Load recovery ratio 1:1

Interval repetitions 3-5

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Forth Fitness Model: Sickness-Wellness-Fitness Continuum

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Sickness-Wellness-Fitness

Based on measuremnts of:

Blood Presure

Body Fat

Bone Density

Triglycerides

Good and Bad Cholesterol

Flexibility

Mucle Mass

Etc.

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A Theoretical Hierarchy of Development

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Sport

Weightlifting and Throwing

Gymnastics

Metabolic conditioning

Nutricion

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Power (average)

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Force x Distance / Time

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Fitness is defined as

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work capacity across broad time and modal domains

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Health is defined as

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Work capacity across braod time and modal domains throughout life

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Fitness is

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Your ability to move large loads, long distance, quickly, in the broadest variety of domains

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Health is

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Sustained fitness