cross fit level 1

  1. What is crossfits prescription
  2. CrossFit prescription is “constantly varied, high-intensity, functional
  3. What are Functional Movements
  4. Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity;
    and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects
  5. Crossfit Elicits?
  6. our prescription of functionality and
    intensity is constantly varied
  7. three most important and interdependent facets of any fitness program
  8. can be supported only by measurable, observable, repeatable
  9. CrossFit programming
  10. CrossFit increases work capacity across broad time and modal domains.
  11. Crossfit Aims are to
  12. building a broad, general, and inclusive fitness program
  13. Increased Work Capacity is seen as
  14. the holy grail of performance improvement
    and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates.
  15. Crossfits ten recognized fitness domains.
  16. Cardiovascular and Respiratory
    endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
  17. CrossFit definition of an athlete
  18. “a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance”.
  19. CrossFit method is to establish a hierarchy
  20. Diet - lays the molecular foundations for fitness and health.
    • Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
    • Gymnastics - establishes functional capacity for body control and range of motion.
    • Weightlifting and throwing - develop ability to control external objects and produce power.
    • Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery
  21.   What is a “fringe athletes”
    their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges
  22. three main energy systems that fuel all human activity.
  23. aerobically,
    anaerobically and metabolic
  24. Aerobic training
    benefits cardiovascular function and decreases body fat

    Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power
  25. Anaerobic activity
    benefits cardiovascular function and decreases body fat.

    • improve power, speed, strength,
    • and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time.
  26. Olympic lifts
    • teaches one to apply force to muscle groups in proper sequence, i.e., from the
    • center of the body to its extremities (core to extremity).
  27. clean and jerk and snatch help with what?
    • condition the body to receive such forces from another moving body both safely and
    • effectively.
  28. Olympic lifts unique capacity to develop
    strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress.
  29. Gymnastics
    develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.
  30. Gymnastics Importance
    • this modality is for strength development it is without a doubt the ultimate approach to improving coordination, balance, agility,
    • accuracy, and flexibility.
  31. CrossFit Program
  32. is a core strength and conditioning program
  33. “Neuroendocrine adaptation”
    is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift.
  34. Benefits to Neuroendocrine
    Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
  35. The four defining themes of the CrossFit
    Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals,are all associated with a high neuroendocrine response.
Card Set
cross fit level 1