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64 Cards in this Set
- Front
- Back
Define Varience
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Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat
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Define General physical prepardness (GPP) and identify the relationship of vaience to GPP
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The aim is to establish a broad foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gain the the 10 physical skill of fitness which prepares you for any physical challenge
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Eplain" falling at the margins of you experience"
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Strenghten you weakness and practice skills and drills you do not like in order to improve( because we are as weak as our weakest link) We vary our workouts because it better prepares us for the unknown tasks that life can throw at us
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Define Intensity
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"power"
higher intensity causes results to happen faster and better |
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3 Metabolic Pathways
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Phosphagen (Anaerobic) Glycolytic (Anaerobic)
Work 10-30 Seconds Work 30-120 Rest 30-90 seconds Rest 60-240 Recover 1:3 recover 1:2 reps 3-5 reps10-20 Oxidative Work 120-300 Rest 120300 Recover 1:1 reps 25-30 |
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Define and differentiate aerobic and anaerobice training
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Aerobic- low powered for extended time and decreases muschle mass power and strength
Anaerobic- supioror to aerobic, imploves strength, muscle mass, power, speed, also imploves cardio Iinterval training- anaerobic efforts to develop aerobic conditions mixes work and rest. Phosphagen- highest powered. Glycolytic- moderate powered, oxidative- low powered |
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Describe the Sickness-Wellness-Fitness Continuum
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Everything can be measured about health will conform to this.
1. high blood pressure -sickness(pathological) 2. normal blood pressue- Wellness(normal or healthy) 3. above normal- fitness( athlete) |
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Identify funtional movements
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Squatting, running, jumping, throwing, pulling and picking up things off the floor
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Articulate the description of functional movements
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Squat- stanidng form a seated postion
Deadlift- picking up something off the floor |
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Define and calculate work
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ability to perform real physical work
ForceXDistance/time = power |
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Define and calculate power
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time rate of doing owrk
ForceXDistance/Times=POWER Power- Hard and fast |
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Describe how power is related to intensity
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Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness
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Articulate the relationship between intensity and results related to fitness
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insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity
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Difference between Absolute intensity and Relative intensity
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Absolute-Power
Relative- based off a persons physical and psychological toloerence |
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What is Fitness
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capacity measured accross a broad time and modal domains
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define the 4 supporting models of this definition
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1. 10 General Physical Skills
2. The hopper 3.Metabolic Pathways 4.Sickness-WEllness-Fitness Continuum |
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10 General Physical Skills
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Cardio, Endurance, Strength, Stamina, Power, speed, coordination, agility, balance, Accuracy
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The Hopper
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an infinate number of physical challanges where no selective mechanism is operative and being asked to perform tasks randomly drawn
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Articulate wheat each nosel illistates in relation to crossfits definition of fitness
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the motivaiton for the 3 standards is simply to ensure the broadest and most general fitness possible. Our fist modle evaluates our efforts agianst a full range of general physical adaptations, in the second the focus is on the breadth and depth of performance, with the 3rd the measure of time,power and consequently energy systems. It should be fairly cleat that the fitnes that Crossfit advocates and develops is deliberalty broad, general and insclusive.
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Identify the 10 General Physical Skills
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1. CArdio/ Respitory endurance- the ability of systems to gather, process and deliver oxygen
2. Stamina- The ability of the body system to process deliver, store and utilize energy. 3.Strength- the ability of the muscular units to apply force 4. Flexibility- ability to maximize the ROM at any given time 5. Speed- the ability to minimize the time cycle of a repeated movement 6.Agility- ability to minimize transition time form oe movement to the next 7. Balance- the ability to control the placement of the bodys center of gravity in relation to its support base. 8. Accuracy- the ability to control movements in a given direction or at a given time 9. Coordination- ability to cobine several distinct movements patterns into a singular movement 10. Power- ability of a muscular unit or combined to apply maximum force in minimum time. |
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Explain the relationshp of practice to technique
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power and speed
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explain the relationship of coordination, accuracy, agility, and balace to practice and Technique
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neurological proctice
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identify and give examples of 3 macronutrients
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protien- eggs, meat
Carbohydrate- veggies, sweet potato, fruit fats- nuts, oil, olives, avacados |
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Articulate the simplistic relationship between the 3 macronutrients and 2 hormones
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protien- once eaten pancreas secretes glucagon which mobilizes energy out of cells in muscles
Carbs- pancreas secretes insulin, it stores energy back in cells controls the amount of sugar in blood fat- neutral can slowdown absorption of food |
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define the role of insulin and glucagon in blood sugar regulation
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normal body maintains 5grams=1 tsp of sugar in the body
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Articulate the effects a highly refined and processed corb diencan have on health
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P person eating refined and processed carbs can end up with hyperinsulinemia and or insulin resistance
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define work capacity
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the ability to perform real physical work as measured by force X distance/time
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explain Crossfits definition of health
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can now be concisely prexisely denine as increase work cacpapcity across broad time, moal and age domain
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Explian the relationship between fitness and health as defined by crossfit
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your ability to move large loads, long distance, quickly, in the broadest variety of domains in ditness. and the ability to sistain that fitness thoughout your life is a defining measure of health
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Explain the concept of measurable, observable, and repeatable and how they lend themselves to Crossfit being and evidence based fitness program
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Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(mass, distance and time ot MKS) there is no science of human performance
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define Technique
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Productive application of force.
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Articulate how technique confers safety, efficacy and efficiency
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safety- wahts the risk involed
Efficacy- what am i to get out of it Efficiency- how long is it going to take |
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Articulate how technique can be assesed to determine effectivess
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the better your technique the faster and more weight you are able to move in a shorter amount of time
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define insulin resistance and hyperinsulinemia
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cronic and acute elevatin of insulin as a result of habiltual consumption of excess carbs
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Articulate the dangers of chrinically elevated insulin
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obesity, high blood pressure, Coronary heart disease
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diseases that make up the "deadly Quartet"
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obesity, glucose intolerance, high blood pressure, high triglycerides and CAD
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Identify the diet recomended for avaiding sickness
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30% protein, 40% carb, 30% fat
Vegtables, fruit, nuts, seeds lean meat little starch and no sugar |
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Identify the crossfit recommnedation for optimizing performance
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weighing and measuring accuracy and precision of your macronutrients consumption. if you want elite performance
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understand the factors that determine an individuals zone block prescription
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zone works begins with understanding blocks. a block is a simplified unit for measuring the 3 macronutrients in your food ( protein, carb and fat)
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Articulate teh quantity of each macronutrient in a zone block
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one block is complised of 7grams for protein, 9 grams of carbs and 1.5 grams of fat
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articulate the benefits of eating high qaulity foods and a paleo diet
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eat meats and veggies, nuts and seeds, some fruit, little starch and no sugar
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articulate the primary benefit of fish oil supplement
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reduces inflammation blood chemistry and overall health in wt loss, omega 3=anti inflammetory 2 types EPA & DHA
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most effective doage of fish oil
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3-5 grams daily
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define and articulate the importance of core strenght and midline stabilization
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MLS resist flexion or spine or hyperextension of the trunk or back
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identify primary roles of the abe
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is power and largely isometric- they stabilize the torso from over extension
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Identify the primary muscles of the core
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abs, erectors and hip flexors
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define and identify flexion and extension about a given joint
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Flexion- decrease angle of joint
Extension- increase angle of joint |
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describe how to scale the GHD excersices for any level athlete
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Start with a AB mat them reintroduce the GHD machine only going 1/2 extension, until better core strenght is developed
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Articulate and indentify the primary points of performance for the GHD
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ROM- knee, hip , should in a straight line anything more is hyperextesnion full ROM( hyper hands touching floor)
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Identify muscles used for GHD excesices
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O;oppsoas and rectus femortis ( hip flexors)
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Describe how musculature is wokring in the Foundational GHD excersise(i.e. staic-not movingVs. Dynamic-moving
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Hip extension dynamic at hip, staic at truck and back
Back extension-dynamic at trunk and staic at hip |
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Articulate the goal of crossfit programming
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to offer a model or template for our workout programming in the hope of elaborating on the crossfit concept and potentially stimlating productive though on the subject of exercise prescription generally and workout construction specifically. The moel we offer allows for wide varrience of mode, exercise, metabolic pathways, rest intensity, sets and reps. If fact it is mathematically likely that each three day cycle is a sunularly unique stimulus never to be repeated in a lifetime of crossfit workouts. The teplate is engineered to allow for a wide and constantly vaied
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Define GPP
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Generalized physical preparedness- based on fitness non specialized training
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Define and give examples of the types of movements most commonly used in crossfit programming
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monostructial (M)- running, jumping rope, biking, rowing- to improve cardio
gymnastics(G)- body wieght movements- pull ups, push ups, dips, air squats, rope climb, lunges- move body to improve nuerological responce Weightliffting(W)- wight training- deadlifts, cleans, presses, snatchs, KBS- improve strength power and hip/leg capacity |
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Patterns of grogramming
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1,5,9- signle modality
2,6-10- two modality- task priority 4,4,or5 rounds performed for time 3,7,11- three modality, normally amrap how many rounds in 20 minutes 4,8,12 off |
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Articulate the 3on-1off program
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higher volume of high intensity work for 3 days straight then on the 4th day rest due to both nueromuscular and anatomy are hammered to the point hwere conitued work becomes noticeably less effective with out reducing intensity
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define and give examples of common formats of crossfit workouts
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single element- M or G or W element priority 5x2= 2X2X2X2X2 heavy weight or weight increase
two element- GW or MG or MW- task priority 3-5 rounds for time 3 element- MGW or GGG- Amrap time priority Chipper in crossfit is compsed of 5-10 movements done at a moderate level and is designed to push metabolic conditon of athlere |
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define time priority workout and how to measure and increase in power in these workouts
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AMRAP- moderate to high intensity and work rest intervals mamgement is crutial
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define task priority and identify how to measure and increase in power
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2 elements completed in rounds 3-5 rounds
the challange manifests only through repeated cycles |
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define the terms and strategy of mechanics sonsistency and intenisty
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mechanics refers to technique- you ability to properly move thorugh our core movements
Consistency- consistent with movmeents and with crossfit workouts (have to have both) with more intenisty you get better results faster |
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Rhabdomyolysis
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brought on by intense athletic activity/ a Breakdown on muschle cell contents that results in the release of muscle fiber contents into the bloodstream. Eccentric muscles contractions in which the muscle attempts to chorten while they are being stretched, seems to significantly increasy tension on muscle cell membranes and it is this tension that appears to break them down
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design a programming that mitigates the risk of Rhabdo
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nothing will completely mitigate however we are cautious about reducing wt on a newbe or deconditioned athlete in order to maintain intesity. In generela it is better to allow them to stop and take the rest when needed to complete the workout. We encourage athletes to eat and drink plenty of water after the workout. The water helps flush the myoglobin through the kidneys the food is to prevernt hyponatremia which results from slushing all the sodium out of the system when drinking too much water without any salt.
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recognize the symptoms of Rhabdo
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muscle soreness, nausea and vomiting , abdominal cramping and in severe cases coca cola colored urine
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triage concept
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Where all flaws are important but the workst ones are addressed first.
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