What Is Crossfit? -Nsm

Front 1

Define CrossFit

Back 1

Constantly varied, high-intensity, functional movements

Front 2

Define Variance

Back 2

Preparing for random physical challenges -the unknown and unknowable events; by the use of very different loads, time domains and movements.

Front 3

Define general physical preparedness (GPP) and identify the relationship of variance between GPP

Back 3

GPP = broad, general and inclusive and variance creates this general condition which prepares you for the unknown

Front 4

Explain the concept of 'failing at the margins of your experience' and how it relates to GPP and variance

Back 4

Constant variance prepares you at your margins of experience to prevent failure at margins of experience

Front 5

Articulate the difference between specialization and GPP

Back 5

GPP is random and broad; specialisation is focussing on specific skills

Front 6

Identify common pitfalls of confusing specialization with GPP

Back 6

Specialization creates “fringe athletes” in that their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum
competency at all physical challenges.

Front 7

Define Intensity

Back 7

Intensity = Power (force x distance / time).
Intensity is the independent variable most commonly associated with maximizing favorable adaptions to exercise

Front 8

What are the 7 defining characteristics of Functional Movement

Back 8

natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing

Front 9

define Natural

Back 9

involves the movement of multiple joints for every activity

Front 10

define Universal Motor Recruitment Patterns

Back 10

movements found in everyday life

Front 11

define Essential

Back 11

necessary for independent living, quality of life, and inhibits increpitude

Front 12

define Safe

Back 12

mechanically sound; safe post 1 max rep

Front 13

define Compound Yet Irreducible

Back 13

you cannot breakdown the movement into individual movements and get the same benefit

Front 14

define Core to Extremity

Back 14

midline stabilization that you maintain while you move

Front 15

define High Power Producing

Back 15

load, distance, speed

Front 16

Identify the definitive characteristic of functional movements

Back 16

move a large load a long distance & quickly

Front 17

Articulate the descriptive characteristics of functional movements

Back 17

squat, dead lift, push press

Front 18

Define and calculate work

Back 18

Ability to perform real physical work as measured by force x distance

Front 19

Define and calculate power

Back 19

time rate of doing work or force x distance/time

Front 20

understand how relative changes in force, distance and time change power output

Back 20

i.e. - 100lbs moved 20ft in 1min = 2000lb*ft/min.
i.e. - 100lbs moved 20ft in 10min = 200lb*ft/min.
i.e. - 10lbs moved 20ft in 1min = 200lb*ft/min.

Front 21

Describe how power is related to intensity

Back 21

Power = intensity

Front 22

Articulate the relationship between intensity and results related to fitness goals

Back 22

Intensity brings results