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19 Cards in this Set

  • Front
  • Back
define Technique
the mechanism by which potential human energy and strength are translated into real work capacity; productive application of force
Articulate how technique confers safety, efficacy, and efficiency
safe technique reduces the risks involed in the movement.
technique efficacy increases the effects of the movement.
efficient technique reduces the length of time it takes to perform the movement.
Articulate how technique can be assessed to determine effectiveness
A technique is considered better if it improves work capacity across broad time and modal domains. i.e. - the better your technique the faster and more weight you are able to move in a shorter amount of time.
Explain the relationship of practice to mechanics and technique
Practice improves performance through changes in the nervous system. i.e.- improved mechanics and technique
Explain the relationship of coordination, accuracy, agility, and balance to practice, mechanics and technique
practicing technique and mechanics will improve these neurological skills
Explain the relationship of technique to optimizing results
power output is technique dependent. Perfect technique cannot be sustained at maximum output. Maximum output cannot be achieved without good technique.
Explain the relative demand on the neurological system as load increases
as load increases, so does the demand on the neurological system. This is one of the limiting factors of the maximum productive application of force (think technique); the other is biological demand.
Differentiate traditional definitions of strength from CrossFit’s definition of strength
traditionally strength is defined as the contractile force of the muscle. In CrossFit strength is defined as the ability to apply muscular force to do real physical work.
Explain how technique is necessary to be strong/powerful
proper technique is the mechanism by which potential human energy & strength are translated into real work capacity
Define productive application of force
Define threshold training and threshold speed
threshold training is increasing workout intensity until you reach threshold speed.

threshold speed is the point where technique begins to falter.
Explain how to use threshold training as a tool for practicing and improving technique while maximizing speed
train up to the intensity where technique begins to break down (threshold speed), then without reducing intensity, refocus on technique - leading to increases in work capacity and power output.
Articulate why threshold training is inextricably bound to optimizing results
there is no way to determine what an athlete's highest level of proficiency is without finding their individual training threshold, which is required to optimize performance. Organic, measurable results include Increases in strength, muscle mass and bone density.
Know how to apply threshold training within a workout
if every rep has perfect technique, the athlete is not at their training threshold; increase intensity.
if the technique is bordering injury, the athlete is past their training threshold; decrease intensity.
if the athlete demonstrates approximately 85% proper technique, they are at the proper training threshold.
Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client
These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others.
articulate mechanics as a crossfit charter
Mechanics refers to technique—your ability to move properly through our core movements in the most
efficient, effective, and safe manner possible.
articulate consistency as a crossfit charter
Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary
articulate intensity as a crossfit charter
Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out.
Define and differentiate safety, efficiency, and efficacy in relation to evaluating a fitness program
Safety - what are the risks involved
Efficacy - what am I going to get out of it
Efficiency - how long is it going to take

Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy).