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22 Cards in this Set
- Front
- Back
Define CrossFit |
“constantly varied, high-intensity, functional |
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Define variance |
Constant variance prepares you at your margins of experience to prevent failure at margins of experience
One of the main characteristics of constant variation is the use of very different loads, time domains and movements.
Constant variation is one of the foundations of the CrossFit program |
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Define general physical preparedness (GPP) and identify the relationship of variance to GPP |
GPP is broad, general and inclusive and variance creates this general condition
Building a strong work capacity across broad time and modal domains.
By allowing variance principle to influence your programming, athletes are put on the path to high levels of general physical preparedness.
A 2K row and a max snatch both involve pulling, but one is about endurance and stamina, while the other is about strength and speed. Athletes adapt to such a diverse program because it is broad and ignores no aspect of fitness. |
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Explain the concept of ‘failing at the margins of your experience’ and how it relates to GPP and variance |
Constant variance prepares you at your margins of experience to prevent failure at margins of experience |
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Articulate the difference between specialization and GPP |
GPP is random and broad; specialisation is focussing on specific skills. |
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Identify common pitfalls of confusing specialization with GPP |
Specialization creates “fringe athletes” in that their fitness demands are so specialized as to be |
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Define intensity |
Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. |
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Articulate and define the characteristics of functional movements |
- Natural |
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Define Natural movement |
involves the movement of multiple joints for every activity |
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Universal Motor Recruitment Patterns UMRP |
Simply put found in everyday life
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Essential
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to independent living & quality of life & inhibiting increpitude (nieudolność)
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Safe |
mechanically sound and therefore safe |
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Compound yet Irreducible |
multi - joint movements;
You cannot breakdown into individual movements and get the same benefit (multi-joint movements) |
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Core to Extremity |
mid-line stabilisation |
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High-Power Producing |
load, distance and speed |
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Identify the definitive characteristic of functional movements |
move a large load over a long distance & quickly |
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Articulate the descriptive characteristics of functional movements |
Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; |
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Define and calculate work |
Ability to perform real physical work as measured by Force x Distance |
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Define and calculate power |
Time rate of doing work or Force x Distance/Time |
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Understand how relative changes in force, distance and time change power output |
Physical output can be measured in terms of foot-pounds/min. We move our own bodies and we move external objects. We can measure how heavy those bodies and objects are, how far they travel, and in what time period. Your ability to move large loads, long distances, quickly, in the broadest variety of domains is fitness. And the ability to sustain that fitness throughout your life is a defining measure of health. |
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Describe how power is related to intensity |
Power = Intensity
Intensity is the ability to produce power.
If you can run an 8 minute mile, then running an 8 minute mile isn't going to increase your threshold. Running a 7:30 mile will. Why? Because power is force x distance / time |
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Articulate the relationship between intensity and results related to fitness goals |
Power = Intensity = Results
Intensity brings results. |