Crossfit level 1 certification

Crossfit level 1 certification Definition of Crossfit - ANS - constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - ANS - load, distance, and speed ...

Crossfit level 1 certification Definition of Crossfit - ANS - constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - ANS - load, distance, and speed for production of high power Define intensity - ANS - power (intensity is the independent variable) Crossfit methodology: - ANS - safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: - ANS - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete - ANS - a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete - ANS - a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? - ANS - aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: - ANS - are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Ex: running on treadmill for 20 min, swimming a mile, watching TV Anaerobic activity: - ANS - energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity Ex: 100 m sprint, squatting, pull ups Anaerobic systems: - ANS - phosphagen and glycolytic (lactic acid) 2 Olympic lifts: - ANS - clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns) Hormonal responses vital to athletic development: - ANS - increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: - ANS - mass and bone density Power - ANS - time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? - ANS - heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit - ANS - cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training Functional movement: - ANS - are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response Crossfit diet: - ANS - protein 30%; carbohydrates 40%; fat 30% Protein: - ANS - total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass High glycemic carbohydrates: - ANS - raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: - ANS - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: - ANS - activity that improves performance through a measurable organic change in the body Practice refers to: - ANS - activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy - ANS - the ability to control movement in a given direction or at a given intensity Define balance - ANS - the ability to control placement of the bodys center of gravity in relation to its support base Define agility - ANS - the ability to minimize transition time from one movement pattern to another Define coordination - ANS - the ability to combine several distinct movement patterns into a singular distinct movement Define speed - ANS - the ability to minimize the time cycle of a repeated movement Define power - ANS - the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: - ANS - short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): - ANS - medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: - ANS - long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: - ANS - the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: - ANS - interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: - ANS - the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: - ANS - nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: - ANS - dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: - ANS - reduces the angle of a joint Extension: - ANS - increases the angle at a point Common faults of squats: - ANS - not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: - ANS - bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath The general organic physical skills influenced by training: - ANS - cardiovascular/respiratory endurance, stamina, strength, flexibility The general neurological physical skills improved through practice: - ANS - coordination, accuracy, agility, balance The general physical skills improved through t