Crossfit Technique -Nsm

Front 1

define Technique

Back 1

the mechanism by which potential human energy and strength are translated into real work capacity; productive application of force

Front 2

Articulate how technique confers safety, efficacy, and efficiency

Back 2

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.

Front 3

Articulate how technique can be assessed to determine effectiveness

Back 3

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.

Front 4

Explain the relationship of practice to mechanics and technique

Back 4

Practice improves performance through changes in the nervous system. i.e.- improved mechanics and technique

Front 5

Explain the relationship of coordination, accuracy, agility, and balance to practice, mechanics and technique

Back 5

practicing technique and mechanics will improve these neurological skills

Front 6

Explain the relationship of technique to optimizing results

Back 6

power output is technique dependent. Perfect technique cannot be sustained at maximum output. Maximum output cannot be achieved without good technique.

Front 7

Explain the relative demand on the neurological system as load increases

Back 7

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.

Front 8

Differentiate traditional definitions of strength from CrossFit’s definition of strength

Back 8

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.

Front 9

Explain how technique is necessary to be strong/powerful

Back 9

proper technique is the mechanism by which potential human energy & strength are translated into real work capacity

Front 10

Define productive application of force

Back 10

strength

Front 11

Define threshold training and threshold speed

Back 11

threshold training is increasing workout intensity until you reach threshold speed.

threshold speed is the point where technique begins to falter.

Front 12

Explain how to use threshold training as a tool for practicing and improving technique while maximizing speed

Back 12

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.

Front 13

Articulate why threshold training is inextricably bound to optimizing results

Back 13

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.

Front 14

Know how to apply threshold training within a workout

Back 14

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.

Front 15

Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client

Back 15

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.

Front 16

articulate mechanics as a crossfit charter

Back 16

Mechanics refers to technique—your ability to move properly through our core movements in the most
efficient, effective, and safe manner possible.

Front 17

articulate consistency as a crossfit charter

Back 17

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

Front 18

articulate intensity as a crossfit charter

Back 18

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.

Front 19

Define and differentiate safety, efficiency, and efficacy in relation to evaluating a fitness program

Back 19

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).