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31 Cards in this Set
- Front
- Back
The aim of Crossfit
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Forge a broad, general, and inclusive fitness. To build a program that would best prepare trainees for any physical contingency-prepare them not only for the unknown but for the unknowable
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Crossfit is...
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CV-FM-HI Constantly Varied, Functional Movement, High Intensity |
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The prescription of Functional Movements
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Functional Movements: are universal motor recruitment patterns; They are performed in a wave of contraction from the core to extremity; They are compound movements, they are multi joint
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Meaningfull Statements to evaluate.
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Saftey, efficacy, efficiency,
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Ten General Physical skills (first fitness model)
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Cardiovasculair/respiratory endurance (Organic, through training) Stamnia (Organic, through training) Strenght (Organic, through training) Flexibility (Organic, through training) Power (adaptions, training and practice) Speed (adaptions, training and practice) Coordination (Neurological , through practice) agility (Neurological , through practice) balance (Neurological , through practice) accuracy (Neurological , through practice) |
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Crossfit is a core strenght and conditioning program in two distinct senses
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1: we are a core strenght and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. 2: we are a core strenght and coditioning program in the literal sense of meaning the center of something. |
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Whats an athlete?
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An athlete is a person who is trained or skilled in exercises, sports, or games requiring physical strenght, agility or stamnia
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crossfit defenition of an athlete
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a person who is trained or skilled in strenght, power, balance and agility, flexibility and endurance.
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Cardiovasculair/respiratory Endurance.
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The ability of body systems to gather, process, and deliver oxygen
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Stamnia
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The ability of body systems to process, deliver, store and utilize energy |
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Strenght
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the ability of a musculair unit of combination of musculair units, to apply force |
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Flexibility |
The abiltiy to maximize the range of motion at a given joint |
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Power
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The ability of a musculair unit, or combination of musculair units, to apply maximum force in minimum time. |
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Speed |
The abitily to minimize the time cycle of a repeated movement |
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Coordination
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The ability to combine serveral distinct movements patterns into a singular distinct movement. |
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Agility
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The ability to minimize transition time from one movement pattern to a other |
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Balance
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The ability to controle the placement of the body's center of gravity in relation to its support base |
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Accuracy
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The abiltiy to controle movement in a given direction at a given intensity |
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Second Fitness Model: The Hopper
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The essence of this model is the view that fitness is about performing well at any and every task imaginable
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Third Fitness Model: The Metabolic Pathways |
Phosphagen (phosphocreatine) Pathway Glycolytic (lactate) Pathway Oxidative (aerobic) Pathway |
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Phosphagen (phosphocreatine) Pathway guidelines
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Maximum- intensity 100% Anaerobic Location (Cytosol of muscle cells) Duration of work 10-30 seconds Duraton of recovery 30-90 seconds Load recovery ratio 1:3 Interval repetitions 25-30 |
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Glycolytic (lactate) Pathway guidelines
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Medium high- intensity 70% Anaerobic Location (Cytosol of all cells) Duration of work 30-120 seconds Duraton of recovery 60-240 seconds Load recovery ratio 1:2 Interval repetitions 10-20 |
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Oxidative (aerobic) Pathway guidelines
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Low- intensity efforts 40% Aerobic Location (Mitochondria of cells) Duration of work 120-300 seconds Duraton of recovery 120-300 seconds Load recovery ratio 1:1 Interval repetitions 3-5 |
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Forth Fitness Model: Sickness-Wellness-Fitness Continuum
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Sickness-Wellness-Fitness Based on measuremnts of: Blood Presure Body Fat Bone Density Triglycerides Good and Bad Cholesterol Flexibility Mucle Mass Etc. |
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A Theoretical Hierarchy of Development
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Sport Weightlifting and Throwing Gymnastics Metabolic conditioning Nutricion |
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Power (average)
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Force x Distance / Time
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Fitness is defined as
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work capacity across broad time and modal domains
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Health is defined as
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Work capacity across braod time and modal domains throughout life
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Fitness is
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Your ability to move large loads, long distance, quickly, in the broadest variety of domains
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Health is
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Sustained fitness
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