CrossFit Level 3 Exam Certificate Assessment 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A

CrossFit Level 3 Exam Certificate Assessment 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A Q: Define CrossFit Answer constantly varied, high intensity, functional movement Q: Characteristics of functional movement Answer natural universal motor recruitment patterns essential safe compound yet irreducible core to extremity high power producing Q: Calculate Work and Plot Graph of work capacity Answer force x distance Q: graph: Answer vertical axis = power horizontal axis = time Q: Define and calculate power Answer the time rate of doing work force X distance/time Q: Define General Physical Preparedness Answer any training period devoted to the general development of (but not limited to) conditioning, power, strength, skill, flexibility, endurance, and the other 10 domains of fitness Q: 10 Fitness Domains Answer Cardiovascular and Respiratory endurance Stamina Strength Flexibility Q: Coordination Answer Agility Balance Accuracy Q: Power Answer Speed Q: Define technique Answer method to success for completion of a movement Q: What are the nine foundational movements in CrossFit Answer air squat, front squat, overhead squat deadlift, sumo deadlift high pull, MB clean strict press, push press, push jerk Q: Define functional movement Answer universal movement patterns; performed in a wave of contraction from core to extremity, compound movements; capacity to move large loads over long distance, quickly. Q: Intensity Answer power independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Q: Define Evidence Based Fitness Answer safety, efficiency and efficacy of a fitness program supported by measurable, observable and repeatable data Q: CrossFit's Definition of Fitness Answer increased work capacity across broad time and modal domains Q: CrossFit definition of an athlete Answer a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance Q: Aerobic Answer Oxygen is utilized to metabolize substrates derived from food and liberates energy usually greater than 9 seconds in length @ low to moderate in power output/intensity occurs in mitochondria type 1 muscle fibers substrate = pyruvate or acetate pyruvate oxidized to produce 34 ATP Q: Anaerobic Answer energy is liberated from substrates in the absense of oxygen less than two minutes in duration @ moderate to high power/intensity Q: phosphagen (or phosphocreatine) Answer cyctosol of muscle cells type 2a mucle fibers derived from phosphocreatine molecules in muscles Phosphate molecule from phosphocreatine joins ADP to form ATP Q: lactic acid (or glycolytic) Answer cyctosol of muscle cells type 2b muscle fibers derived from glucose in bloodstream Glucose oxidized to pyruvate produces 2 ATP Q: What does gymnastics improve and how? Answer improves strength to weight ratio by using the body's own weight as a source of resistance Q: Define neuroendocrine adaptation Answer change in the body that affects you either neurologically or hormonally Q: Which hormones are vital to athletic development? Answer testosterone insulin-like growth factor human growth hormone Q: How to calucate CrossFit's standard of protein/calorie intake? Answer Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore athlete. Then 30% cals from Protein/Fat and 40% from low glycemic carbs 4 CrossFit Operational Models (provide the basis for defining fitness) Answer 10 Fitness Domains Performance of Athletic Tasks (hopper) Energy Systems/Metabolic Pathways Health Markers/Sickness,Wellness,Fitness Continuum Define Cardio Vascular/Respiratory Endurance Answer The ability of body systems to gather, process, and deliver oxygen. Define Stamina Answer the ability of body systems to process, deliver, store, and utilize energy Define Strength Answer The ability of a muscular unit, or combination of muscular units, to apply force; productive application of force Define Flexibility Answer the ability to maximize the range of motion at a given joint Define power Answer the ability of a muscular unit or combo of muscular units, to apply maximum force in minimum time Define speed Answer the ability to minimize the time cycle of a repeated movement Define Coordination the ability to combine several distinct movement patterns into a singular distinct movement Define Agility The ability to minimize transition time from one movement to another Define Balance the ability to control the placement of the body's center of gravity in relation to its support base Define Accuracy the ability to control movement in a given direction or at a given intensity Body Fat Percentage Numbers on SWF Continuum sickness - M 25%, F 32% wellness - M ~18%, F ~20% fitness - M ~6%, F ~12% Blood Pressure Numbers on SWF Continuum S - 140/90 mmHg W - 120/80 mmHg F - 105/60 mmHg Heart Rate Numbers on SWF Continuum S - 100 bpm W - 70 bpm F - 50 bpm Triglycerides Numbers on SWF Continuum S - 200 mg/dL W - 150 mg/dL F - 100 mg/dL low-density lipoprotein (LDL) on SWF Continuum S - 160 mg/dL W - 120 mg/dL F - 100 mg/dL high-density lipoprotein (HDL) on SWF Continuum S - 40 mg/dL W - 40-59 mg/dL F - 60 mg/dL C-Reactive Protein (high-sensitivity test) on SWF Continuum S - 3 W - 1-3 F - 1 Define Interval Training method by which we use anaerobic efforts to develop conditioning key to developing the cardiovascular system without loss of strength, speed, and power Three Waves of adaptation to endurance training maximal oxygen consumption increased lactate threshold increased efficiency Phosphagen (Phosphocreatine) System Duration/Rep range work = 10-30 seconds rest = 30-90 seconds ratio = 1:3 25-30 reps Glycolytic (Lactic Acid) System Duration/Rep range work = 30-120 seconds rest = 60-240 seconds ratio = 1:2 10-20 reps Oxidative System Duration/Rep Range work = 120-300 seconds rest = 120-300 seconds ratio = 1:1 3-5 reps Theoretical Hierarchy of Development Nutrition - molecular foundations Metabolic Conditioning - cardiovascular sufficiency Gymnastics - body control Weightlifting and Throwing - external object control Sport - mastery/application Define efficacy tangible results from a program Define efficiency time rate of adaptation Define mechanics physics of a movements Define threshold training allowing errors to broaden then reduce them without losing speed drilling both technique and intensity without sacrificing one or the other Define training activity that improves performance through a measurable organic change in the body Define practice activity that improves performance through changes in the nervous system What domains of fitness improve through training? Cardiorespiratory endurance Strength Stamina Flexibility What domains of fitness improve through practice? Agility Balance Coordination Accuracy What domains of fitness improve through both training and practice? Power and Speed What is sport? Application of fitness in an atmosphere of competition and mastery What four things should you consider when scaling/substituting a movement? Whether the movement is primarily driven by the lower body or upper body The movement function (e.g., push versus pull) The range of motion used by the movement (specifically of the hips, knees, and ankles) The plane of movement Define Flexion Reducing the angle of the joint Define Extension Increasing the angle of the joint Air Squat points of performance Lumbar curve maintained Weight in heels Depth below parallel Knees track over feet Look straight ahead Reach the full range of motion (i.e., below parallel) Keep the chest high Keep the midsection tight 6 abilities of an effective trainer teaching seeing correcting group/gym management presence/attitude demonstration Define Teaching the ability to effectively articulate the mechanics of each movement ability to focus on major points of performance before subtle ones and the ability to change instruction based on athlete's needs Define Seeing the ability to discern good from bad movement mechanics and to identify both gross and subtle faults both in motion and static Define Correcting The ability to facilitate better mechanics for an athlete using verbal, visual, and tactile cues; ability to triage faults Define Rhabdomyolysis medical condition that might arise from breakdown of muscle tissue and release of the muscle cells' contents into the bloodstream. This process can damage the kidneys and can lead to renal failure or death in rare cases How is Rhabdo diagnosed? Patient with an appropriate history has an elevated level of creatine kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally used as a marker, even though it is the myoglobin that does the damage. How is Rhabdo treated? generous amounts of intravenous (IV) fluids to dilute and flush the myoglobin through the kidneys. In the worst cases, patients might need dialysis while the kidneys recover. What exercises have a higher chance of developing rhabdo? Those with prolonged eccentric conractions (ie pull-ups, GHDSU) Symptoms of Rhabdo generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark red or cola-colored urine. The discoloration of the urine comes from the muscle's myoglobin, which is the same molecule that gives red meat its color. Deadlifts points of performance Hip-to-shoulder-width stance. Hands just outside hips. Eyes on the horizon. Full grip on the bar. Shoulders slightly in front of or over the bar. Arms straight and bar in contact with the shins. What are the 8 common movement themes? midline stabilization core to extremity balance about the frontal plane posterior chain engagement sound hip function active shoulders full ROM about a joint effective stance/grip What is Midline Stabilization refers to the athlete's capacity to prevent movement from this neutral spinal position and is synonymous with core strength; determines whether the athlete can maintain the natural S-curve of the spine to the pelvis when dynamic and/or loaded How does the frontal plane divide the body? anterior and posteriorly (front and back) What muscles are included in the posterior-chain hamstrings(biceps femoris, semitendinosus, semimembranosus) glutes spinal erectors By what percentage is depression increased with type 2 diabetes? 20% increase What is normal fasting blood glucose level? 85mg/dL Why does fructose have a low glycemic index? Becuase it converts to fat in the liver instead of going to the bloodstream What is glycemic load? glycemic index multiplied by the grams of carb in the food What is the recommended amount of Vitamin D? 400-1000 IU per day What percentage of daily value on a nutrition label is considered low? 5% DV What percentage of daily value on a nutritional label is considered high? 20% DV What are some hidden sugar names? corn syrup, high fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, maple syrup Define virtuosity performing the common, uncommonly well What does ketosis do to cancer cells? It deprives them of glucose they crave in order to grow Define oxidative damage? damage of brain proteins Define mitochondrial dysfunction inhibition of ATP production Define abherrant neuronal network activity decreased activity in the brain that leads to aging Define Shear Force a force acting parallel to the surface i.e. sliding of a vertebrae What is the Fick Equation? VO2 = Q x (a- vO2) VO2 - amount of oxygen utilized by our bodies (liters per minute) Q - cardiac output (heart rate x stroke volume) a- vO2 - difference between arterial and venous oxygen content What percentage of VO2 is related to genetics versus training? 60-70% genetic 30-40% training Define Lactate threshold the point at which blood lactic acid rises exponentially during incremental exercise What is the reversibility principle "use it or lose it" What is the first phase of tissue healing? inflammation phase (0-36 hours) Ice to slow down swelling What is the second phase of tissue healing? proliferative phase (2 days to 2 weeks) making new tissues What is the third phase of tissue healing? remodeling phase (2 weeks to 6 months) start doing light exercise again What is a complete protein source? Comes from animals and has all 9 essential amino acids What is an incomplete protein source? plant source that doesn't have all the amino acids we need What ratio of Omega3 to omega 6 do we want? 3:1 (antiinflammatory) to (imflammatory) What are the "unhealthy" oils and why? soybean, canola, safflower, vegetable they are high in omega 6 fats What is soy considered unhealthy? it mimics estrogen in the body What is one block of the Zone diet? 9 g carb, 7 g protein, 3 g fat What are ranges for glycated hemoglobin (A1C) 5.7% normal 5.7-6.4% prediabetes 6.5% diabetes define hedonic eating overeating define homeostatic eating? eating to meet energy needs What is the mesolimbic system? reward pathway of the brain What does dopamine do? tells us if something is rewarding (hormone) What does the amygdala do? tells us if experiences have value what does the hypothalamus do? tells us if we are hungry or satisfied What is ghrelin? hunger hormone (made in stomach) What does leptin do? suppresses appetite (made in fat cells) What percentage of glucose is stored in blood stream verses stored as glycogen? 20% stored as glycogen 80% goes to blood stream What is the recommended sugar allottance for men and women? men 38 g women 26 g What is a normal blood sugar level? 80-120 mg/dL What is the amount of grams of carbs that your body will go into Ketosis with? 50 g/day Define basal metabolic rate resting calorie burning without concious effort Normal/Prediabetic/Diabetic Fasting Blood sugar levels? 100mg/dL 100-125 mg/dL 125 mg/dL Normal/Prediabetic/Diabetic Fasting Blood sugar levels in PREGNANCY 140mg/dL 140-199 mg/dL 200 mg/dL What percentage of cholesterol in your blood stream is from the food you eat? 20% comes from the food you eat Define Paneth Cells immune cells in the gut when they don't work, gut is prone to inflammation How many vitamins are required by humans? 13 are required How many minerals are required by humans? 14 are required What is magnesium responsible for? ATP production What is iron responsible for? Oxygen delivery What is vitamin E responsible for? antioxidant capacity What are the four major consumers of glucose in our bodies? Brain liver muscle adipose How many grams of glycogen does skeletal muscle contain? 500 g of glycogen! What is hypoglycemia? low blood sugar - 70mg/dL What is hyperglycemia? high blood sugar - 126mg/dL after 8 hours of fasting What are 5 important electrolytes? Sodium Chloride Potassium Magnesium Calcium What is insulin? a storage hormone released by pancreas to decrease blood sugar What is glucagon? A mobilization hormone released by the pancreas to increase blood sugar 4 Crossfit Operational Models 1. 10 Fitness Domains or types of adaptations 2. Performance of athletic tasks 3. Energy systems 4. Sickness-Wellness-Fitness Continuum 10 Fitness Domains or types of adaptations 1. Cardio Vascular/respiratory endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy Define Cardio Vascular/Respiratory Endurance The ability of body systems to gather, process, and deliver oxygen. Define Stamina The ability of body systems to process, deliver, store, and utilize energy. Define Strength The ability of a muscular unit, or combination of muscular units, to apply force Define Flexibility The ability to maximize the range of motion at a given joint. Define Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Define Speed The ability to minimize the time cycle of a repeated movement. Define Coordination The ability to combine several distinct movement patterns into a singular distinct movement. Define Agility The ability to minimize transition time from one movement pattern to another. Define Balance The ability to control the placement of the bodies center of gravity in relation to its support base. Define Accuracy The ability to control movement in a given direction or at a given intensity. 3 Main Metabolic Pathways 1. Phosphogen /Phosphocreatine - High Power/Short Duration (Anaerobic) 2. Lactic Acid/ Glycolytic- Moderate Power/Moderate Duration (Anaerobic) 3. Oxidative/Aerobic - Low power/Long Duration (Aerobic) Crossfit's 3 Dimensional Definition of Fitness Plots Fitness on a graph with Power and duration as the factors and then adds Age to create a 3D graph plotting health. Leads to the Sickness/Wellness/Fitness model World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. What is Training? activity that improves performance through a measurable organic change in the body. What standards improve through "Training"? endurance, stamina, strength, and flexibility come about through training What standards improve through "Practice"? coordination, agility, balance, and accuracy come about through practice. What is Practice? activity that improves performance through changes in the nervous system. What standards are improved by both Training and Practice? Power and Speed How do we control the dominant metabolic pathway conditioned when Interval training We can control the dominant metabolic pathway conditioned by varying the duration of the work and rest interval and number of repetitions. Note- Interval training should be be the bulk of interval training What is Sport? The application of Fitness in an atmosphere of competition and mastery The Theoretical Hierarchy of the Development of an Athlete. SPORT WEIGHTLIFTING & THROWING GYMNASTICS METABOLIC CONDITIONING NUTRITION Air Squat 1. Shoulder width Stance. 2. Hips descend back and down. 3. Hips descend lower than knee. 4. Lumbar curve maintained. 5. Weight in heels. 6. Knees in line with toes. 7. Complete at full hip and knee extension. Front Squat 1. Shoulder width stance. 2. Grip - Hands just outside shoulders. 3. Grip - Loose, fingertip grip on the bar. 4. Elbows high. 5. Hips descend back and down. 6. Hips descend lower than knees. 7. Lumbar curve maintained. 8. Weight in heels. 9. Knees in line with toes. 10. Complete at full hip and knee extension. Overhead Squat 1. Shoulder width stance. 2. Wide grip on bar. 3. Shoulders push up into the bar. 4. Armpits face forward. 5. Hips descend back and down. 6. Hips descend lower than knees. 7. Lumber curve maintained. 8. Heels down. 9. Bar moves over midline of foot. 10. Knees in line with toes. 11. Complete at full hip and knee extension. Shoulder Press 1. Hip width stance. 2. Hands just outside shoulders. 3. Elbows slightly in front of bar. 4. Full grip on bar. 5. Bar moves over middle of foot. 6. Torso and legs static. 7. Heels down. 8. Shoulders push up into bar. 9. Complete at full arm (shoulder flexion/elbow extension) extension. Push Press 1. Hip width stance. 2. Hands just outside shoulders. 3. Elbows slightly in front of bar. 4. Full grip on bar. 5. Bar rests on torso. 6. Torso dips straight down. 7. Hips and legs extend then press. 8. Heels down until hips and legs extend. 9.Bar moves over middle of foot. 10. Complete at full hip, knee and arm extension. Push Jerk 1. Hip width stance. 2. Hands just outside shoulders. 3. Elbows slightly in front of bar. 4. Full grip on the bar. 5. Torso dips straight down. 6. Hips and knees extend rapidly then press under. 7. Receive the bar in a partial overhead squat. 8. Heels stay down until hips and knees extend. 9. Bar moves over the middle of the foot. 10. Complete at full hip, knee and arm extension. Deadlift 1. Hip width stance. 2. Hands just outside hips. 3. Full grip on the bar. 4. Shoulders slightly in front of the bar. 5. Lumbar curve maintained. 6. Hips and shoulders rise at the same time. 7. Bar moves over the middle of the foot. 8. Heels down. 9. Complete at full hip and knee extension. Sumo Deadlift High Pull 1. Wider than shoulder width stance. 2. Hands inside legs with full grip in the bar. 3. Knees in line with toes. 4. Shoulders slightly inferno to the bar at set up. 5. Lumbar curve maintained. 6. Hips and shoulders rise at the same rate. 7. Hips then extend. 8. Heels down until hips and knees extend. 9. Shoulders then shrug, followed by pull of the arms. 10. Elbows move high and outside. 11. Bar moves over middle of the foot. 12. Complete at full hip and knee extension with bar pulled under the chin. Med Ball Clean 1. Shoulder width stance. 2. Ball between feet with palms on the ball. 3. Knees in line with toes. 4. Shoulders over ball at setup. 5. Lumbar curve maintained. 6. Hips extend rapidly. 7. Then shoulders shrug. 8. Then arms pull UNDER to bottom of the squat. 9. Heels down until hips and knees extend. 10. Complete at hip and knee extension with ball in front rack. 10 physical skills endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy neuroendrocrine adaptation a change in the body that affects you either neurologically or hormonally. (f.e.. increase in testosterone = hormonal/ increase in muscle mass = neurologica) 4 Models CrossFit uses to determine fitness 1) 10 physical skills 2) the Hopper 3) metabolic pathways 4) sickness-wellness-fitness continuum Interval Training according to Dr Stephen Seiler - 3 waves of adaptation, what are they? 1) increased maximal oxygen consumption 2) increased lactate threshold 3) increased efficiency. Theoretical Hierarchy of Development - application of fitness in competition/ mastery (pyramid) 1) nutrition 2) metabolic conditioning 3) gymnastics 4) weightlifting 5) sport How to calculate power (formula) Power = Force (F) x Distance (work)/ Time (T) Quantification of fitness work capacity across broad time & modal domains 3 meaningful components to analyse a fitness program 1) safety 2) efficiency (time rate of adaptation) 3) effifacy (what is the return?) Qualification of movement 1) mechanics 2) technique 3) form 4) style common symptoms of common diseases (f.e. obesity, type 2 diabetes, cancer) HDL suppressed, blood pressure up, triglycerides up, body fat up, muscle mass down, bone density down, hemoglobin high Fatty Acids (3) 1. Saturated Fats (most stable) - Coconut Oil, butter 2. Polysaturated (least stable) - Omega 3 (ALA) anti inflammatory - flax seeds - Omega 6 (LA) pro inflammatory - nuts, grains - ratio: 2 x Omega 6 vs. 1 x Omega 3 3. Monosaturated (less stable) - Olive Oil, avocado Scaling - 3 items, in sequence of priority 1) Mechanics 2) Consistency 3) Intensity What needs to be scaled for EVERY beginner? (2) 1) intensity 2) volume Intensity may be modified in 3 ways - name them 1) load 2) speed 3) volume (time/ reps/ distance) Anatomy - 4 bodyparts 1) spine 2) pelvis 3) femur 4) tibia Anatomy - 3 joints 1) sacroiliac joint (SI gewricht - schouders) 2) hip joint 3) knee joint definition of muted hip function when the pelvis chases the femur i.o. the spine (naar achteren gaan zitten in de squat) 6 Abilities for an effective trainer 1) teaching 2) seeing 3) correcting 4) group/ gym management 5) pressence & attitude 6) demonstration how can a trainer develop? (5) 1) teach to learn 2) watch more experienced coaches 3) film yourself coaching others 4) attend courses 5) read & study 3 important principles for a CF trainer 1) Master the Fundamentals, 2) limit the scope (work within your limits), 3) pursue excellence CrossFit level 3 crossfit training Intensity may be modified in 3 ways - name them 1) load 2) speed 3) volume (time/ reps/ distance) Fatty Acids (3) Polysaturated, monosaturated, unsaturated Responsible training (4) 1) mitigate risk of Rhabdo 2) Equipment condition 3) spotting safely 4) monitor athletes' condition during WOD (level of exertion) definition of triaging when coaching assigning urgency to multiple faults spotted, in order of the MOST to LEAST important. Ordering is based on severity of deviation from ideal & athlete's capacity relative to the task Group Management - 3 pillars 1) Adhere to schedule 2) Space & equipment layout 3) Plan how & what to teach definition of midline stabilisation refers to the relationship of the spine & pelvis during functional movement. Midline stabilization is the athlete's capacity to prevent movement from "neutral spine" position and is synonymous with "core strength". how is midline stabilization accomplished? engaging abs, internal & external obliques & erectors Vertical orientation - CrossFit definition optimal muscular & skeletal alignment for force distribution Hierarchy of spinal positioning in order of increased risk for injury (3) 1) most safe = midline stabilization in neutral position 2) more risky = non-neutral spine in static position 3) most risky = loss of neutral spine during movement definition Core to Extremity movement C2E movements demonstrate a sequence of muscular contraction that begin with "large-force producing-low-velocity" muscles of the core (abs & erectors) and the hips - and ends with the "small-force-producing-high-velocity" muscles of the extremities (biceps, calves, wrist flexors) Starts with establishing midline stabilization for effective force transfer. Anatomical Planes - name the 3 1) Sagittal - divides body in left & right 2) Frontal (coronal) - divides body in front & back 3) Transversal - divides body in upper/ lower body Anatomical Directions - Superior vs. Inferior - meaning Superior, above (head) Inferior, below (feet) Anatomical Directions - Medial vs. Lateral - meaning Medial - middle of the body Lateral - parts of the body towards the sides Anatomical Directions - Dorsal vs. Ventral - meaning Dorsal - backside Ventral - bellyside Anatomical Directions - Cranial vs. Causal - meaning Cranial - close to head Causal - close to tail *used for animals Anatomical Directions - Rostral vs. Caudal - meaning Rostral - front lobes of brain Caudal - area of brain towards the spine *used for SKULL Anatomical Directions - Proximal vs. Distal - meaning Proximal - limbs are close to where they join the body Distal - limbs are away from where they join the body * used to indicate position of limbs Definition Sound Hip Function the athlete's ability to flex & extend the hip to maximize its' contribution to the movement. Applies most force on the object + creates most elevation of the object. 3 examples of poor hip function 1) muted hip (never closes/ flexes - movement dominated by quads) 2) lack of hip extension 3) slow hip extension definition of active shoulders most stable position for the shoulders when working against a load. Full Range Of Motion about a joint natural anatomic beginning & end positions of a movement. Key variables to assess a Masters' athlete (Masters' Quadrant) 1) competitive orientation 2) age 3) fitness level 4) injury state options competitive orientation Masters' athlete 1) competitor (performance vs. results in competition) 2) wellness athlete (regaining health & fitness, maintaining quality of life) options to consider when scaling for a Masters' athlete fitness level & injury state When is someone considered a Late Master? above 55 years of age. Before 55 = early Master When is an athlete considered injured? when he/ she has a medical condition that limits one (or more) aspects of the program. 3 Types of Injury 1) Acute (resolve short term) 2) Chronic (long term) 3) Illness/ disease Key Principles of the Masters' Quadrant - resolving injury (injured) or maximizing functionality (diseased) takes the highest priority - Late Masters should have loads reduced (or modified) - An Unfit Early Master should be treated the same as a Fit Late Master - wellness athletes need a broad stimulus in order to achieve broad fitness - programming for competitors should be biased towards skills that are commonly tested in competition Key Considerations wellness athlete (Masters' athlete) - goal is general health & wellbeing - social interaction is important - key theme = quality of life - overly concerned about safety - focus is personal improvement - novelty of workouts is a motivator Key Considerations competitive athlete (Masters' athlete) - goal is improved competition ranking and focus is on the leaderboard - being challenged is important - key theme is winning - may ignore safety seeking better performance physiological effects of aging - hormonal changes (testosterone, estrogen, menopause) - immune system changes (reduced function, inflammatory response) - musculoskeletal changes (mobility, osteoporosis, arthritic) - Reduced stamina & cardiovascular respiratory endurance - reduced elasticity of skin & blood vessels - reduced capacity to recover from injury or illness. physical & neurological effects of aging - sensory perceptual changes (hearing, taste, sight) - neurological capacity impaired (coordination, accuracy, agility, balance) - neuroBIOlogical changes (reduced neuroplasticity & ability to learn new skills) - cognitive changes (overthinking, increased problem solving skills) - personality changes (seating greater purpose) - social changes (family, career) definition of relative intensity mechanics first, then consistency, then intensity. It is the condition, NOT the age, that creates an increased risk. which independent variable is most commonly associated with maximizing the rate of return on favorable adaptation? intensity Modifications - ROM Overhead Split Snatch i.o. Squat Snatch Modifications - rotator cuff tear NO kipping pull ups, ONLY strict (in rings) Modifications - knee/ lower back pathology replace back squat with box squat & use a safety bar Modifications - kyphosis (bochel) & hip issues replace deadlift with Trap Bar Deadlift off blocks Modifications - Lower leg & achilles issues replace box jumps with step ups & avoid skipping Modifications - torn bicep tendon change pull up grip to chin up & avoid ring dips How many bones are in the human body? 206 Definition of Epiphysis end of a long bone Definition of Epiphyseal Plate thin but diffuse layer of cartilaginous tissue located between the epiphysis & diaphysis Definition of Diaphysis shaft of the bone Definition of Cancellous Bone (Spongy bone) functions to absorb external mechanical stress Definition of Compact Bone found in the shaft of the bone. Gives the skeleton much of its ability to support and protect. Definition of Cartilage fibrous tissue that lines joint capsules where bone meets bone Definition of Medullary cavity site of bone-marrow genesis. Marrow is responsible for blood-cell production Definition of Periosteum appears as fibrous sheath (omhulsel) surrounding the bone. What is the Axial Skeleton? creates the longitudinal (vertical) axis of the body. It runs from the skull down to the tailbone & includes the skull, vertebral column, ribs, collarbones & sternum. What is the Appendicular Skeleton? compromised of appendages: the bones of the legs, arms, hands & feet. Name the types of bones long bones, short bones, irregular bones, flat bones & sesamoid bones Definition of Cell Membrane the lipid bi-layer that separates individual cells. Allows certain substances to pass in & out of cell - important in metabolism & contraction Definition of Cytoplasm water-based suspension containing other cellular substructures & metabolic substances. Site of anaerobic metabolism that supports high-intensity work. Definition of Nucleus largest cellular organelle & contains DNA Definition of Mitochondria "powerhouse" of the cell due to its role in aerobic metabolism. Supports low-intensity long duration work. Definition of Ribosomes (aminozuren volgorde) - site of protein synthesis. What creates the ability to contract a muscle? proteins 2 Basic Types Endoplastic Rectulum 1) Rough Endoplastic Rectulum (having associated ribosomes - rough = ribosomes gelijk aan eiwitten) 2) Smooth Endoplastic Rectulum (having NO associated ribosomes - smooth = ribosomes gelijk aan vetzuren) Why is the Endoplastic Rectulum vital to muscle contraction? because it is also a regulatory center from calcium-ion storage What is the Golgi apparatus? composed of membrane-bound vesicles. Modifies outgoing substances for delivery to the intended destination. Name the Contractile Proteins Actin & Myosin What is an Atrium & what is its function? a small chamber in the upper segment of the heart. Humans have 2 atria. The function of the atria is to accept blood from the circulatory blood vessels & move it with pressure into the lower segment of the heart. What is a Ventricle & what is its function? a large chamber in the lower segment of the heart. Humans have 2 ventricles. The function of the ventricles is to pump blood OUT if the heart & into the system. What is the Pulmonary side? The right segment (right atrium & right ventricle) of the heart. It receives oxygen depleted blood from the body & routes it to the lungs for oxygenation. What is the Systemic side? The left segment (left atrium & left ventricle) of the heart. It receives oxygenated blood from the lungs & delivers it to the body. (Systemic Circulation) What is the ventricular septum? the common muscular wall between the left & right ventricles. which of the ventricles has a thicker wall? Why? the left ventricle - the left ventricle muscle has to produce more force to move blood through the systemic circulation Which of the two side of the hearts is the low pressure side? The right side (25mmHG of pressure) How much pressure does the left side create? 100mmHG of pressure What is pulmonary circulation? blood flow between heart and lungs What is a myocyte? an individual muscle cell What are the differences between a cardiac myocyte & a skeletal myocyte? the shape, how it communicates with neighboring cells, nucleus - only 1 in cardiac myocyte, many in skeletal What goes first, electrical activity or contraction? electrical activity MUST proceed contraction, it's what stimulates the heart to beat! What are the 7 components to the cardio-electro-conductive pathway? 1) sinoatrial node 2) atrioventricular node 3) bundle of His 4) left & right branches 5) Purkinje fibers 6) inter-nodal tract 7) Bachmann's bundle Which side of the heart receives deoxygenated blood? the right side which system is used to pumps blood from the right ventricle to the lungs? (for oxygenation) pulmonary system How does blood leave the heart and where does it go? through the aorta to systemic circulation what is coronary circulation? coronary arteries feed into the cardiac muscle & keep the heart supplied with everything it needs. (heart attack arteries) What is hypertrophy? an anatomical enlargement of a cell or tissue What is pathological hypertrophy? characterized by an increase in the size of the heart - specifically the left ventricle. The dimensions of the heart get bigger (like a balloon) - there's no added muscle mass, muscle walls are thin. it corrupts pumping efficiency. (BAD) what is eccentric hypertrophy? a beneficial adaptation that allows the heart to pump around higher volumes of blood more efficiently. The overvall heart mass gets larger - through needed added muscle mass (heart overall - increase mostly in left ventricle) to keep the ventricular wall at normall thickness. Also known as runners' heart. what is concentric hypertrophy? a beneficial adaptation that allows the heart to move blood throughout the body against high pressures of resistance. High resistance pressures occur anytime there is an occlusion (afsluiting) of blood vessels. (high intensity/ high resistance training) Chamber sizes stay the same, but there is more muscle mass added to the left ventricular walls that increases their thickness. Artery (slagader) - function carry oxygenated blood away from the heart Vein (ader) - function carry deoxygenated blood to the heart what is hypoxic stress? low oxygen content present (in blood) what is hypoxemia? low oxygen in a tissue what is angiogenesis? if there is hypoxic stress that results in tissue hypoxemia, which triggers a cascade of hormonal and anabolic events that produces new capillaries & arterioles (small arteries). Considered an endurance friendly anatomical adaptation, leading to improved capacity to deliver oxygen to working skeletal muscle. How many lobes do the lungs have? 2 left lung, 3 right lung What is Alveoli? the membranous air sacs in the lungs what is the blood gas barrier? an extremely thin barrier between the alveoli & capillary blood what is Vital Capacity? the maximal amount of air lungs receive IN and then push OUT after a respiratory cycle. What is the urinary system composed of? kidneys, ureters, urinary bladder, urethra What are the major functions of the kidneys? - elimination of nitrogenous wastes & other toxics - reabsorption of glucose & amino acids for reuse in the body - production of hormones - erythropoietin & calcitrol - Maintenance of water, electrolyte & acids/base balance What are the basic parts of the glomerular apparatus? 1) glomerulus 2) Bowman's capsule 3) Proximal convoluted tube 4) Loop of Henle 5) Distal convoluted tube What is the glomerulus? the place where regulation of fluid balance starts. It's a group of capillaries that perform filtration - 1st stage of urine formation What is Bowman's capsule? an enlarged, cup-shaped & complete capsule surrounding the glomerulus What is Loop of Henle? part of the glomerular tubule responsible for sodium & water balance in kidneys Why can water & solutes pass out of the glomerulus for circulation? (for inclusion in urine) because there is more pressure inside than outside. What slows the rate of filtration & urine formation? dehydration What increases te rate of filtration & urine formation? increase in blood pressure What is Active tubular reabsorption? a proces that reclaims molecules such as glucose, vitamins, ions (especially sodium) & amino acids for circulation in the blood. (acts against concentration gradient in the glomerulus) What is Passive tubular reabsorption? when water moves out of the tubules & into the blood, the relative concentration of any substances still present in the fluid inside the tubules increases. What is homeostasis? water balance How do the kidneys help maintain homeostasis? by conserving water, producing urine that is concentrated relative to blood plasma (less water, more solutes) or by removing water from the body by producing urine that is dilute (more water less solutes) relative to blood plasma. What is AVP (arginine vasopressin) anti diuretic hormone, which, when present, induces water absorption. When the hypothalamus (brain) senses blood is too concentrated - AVP is released. This pulls water BACK into circulation Why must one's sodium balance be closely regulated? to facilitate function (managing salt concentration in the blood) or to prevent destruction of cellular structures and disruption of cell and tissue functions. What is osmolarity? when you are losing potentially more water from the blood than losing sodium. In this situation the kidneys will act to conserve water in order to stem further loss of water and the resultant increase in sodium concentration (no new sodium is being put into the system) what is hyponatremia? low sodium content of blood & tissues How much water is appropriate? 2% loss = thirst 5-10% bw loss = performance loss & fatigue 10-15% bw loss = physical & mental decrement 15% +++ = possible fatality Whom invented The Zone Diet? Dr Sears How much grams are in a protein block? 7 grams How much grams are in a carb block? 9 grams How much grams are in a fat block? 1,5 grams What is Total Energy Expediture? all the calories burned in 1 day, including: - basal metabolic rate (cals burned at rest) - non-exercise & exercise related thermogenesis (what you burn moving around) - thermic effect of feeding (what you burn DURING eating - approx 10%) How to calculate The Zone Block requirement? 1) Estimate body fat percentage 20 % 2) (fat %) x (present weight in lbs) = fat weight 20% x 140lbs = 28 3) (Total/present weight lbs) - (fat weight) = lean body mass 140-28 = 112 4) Activity level (between 0,7 = mild to 1,0 = very active) 0,9 5) (lean BM) x (activity level) = daily protein 112 x 0,9 = 101 6) Daily Protein / (divided by) 7 = blocks per day 101/ 7 = 14 What to do when you feel slow in workouts? (zone) increase carbs percentage what to do when you require more muscle mass? (zone) increase protein what to do when you want to become leaner? lower fat intake What is the kinetic chain? interrelated groups of body segments, connecting joints & muscles working together to perform movements & the portion of the spine to which they connect Body parts of the Upper Kinetic chain fingers, wrists, elbows, forearms, shoulders, upper arms, shoulder blades & spinal cord Body part of the Lower Kinetic chain toes, feet, ankles, lower legs, knees, upper legs, pelvis, hip, spine Closed Chain - definition refers to a position where the most DISTAL aspects of a given extremity are FIXED to the earth or another solid object. This fixed position alters the movement of the joints & surrounding musculature up the chain. (f.e. squat) These movements promote joint stabilization & have the potential to move more muscles & associated joint. Many are considered "functional" Open Chain - definition movement refers to the distal end of and extremity moving FREELY in space, where the movement of the DISTAL end is NOT FIXED. (f.e. bicep curl, leg extension) What is Midline Stabilization? relationship of the spine & the pelvis during functional movements. It is the athlete's capacity ti prevent movement from the neutral spine position. Wat is Relative Intensity? stimulus is modified to match current levels of physical & physiological tolerance. CrossFit Standards of Professional Practice - Abide laws & rules - Act in accordance with CrossFit policies - Respect - Uphold & enhance public appreciation of CrossFit what is Triaging? Identifying faults from the MOST important to LEAST important Why is cholesterol removed by lipoproteins? Fat can't travel alone! main types of cholesterol - Chylomicrons - Very Low Density Lipoprotein - Intermediate Density Lipoprotein - Low Density Lipoprotein - High Density Lipoprotein What are Chylomicrons? type of cholesterol that contains of very large particles that mainly carry triglycerides (fatty acids from food). Made in the DIGESTIVE system & influenced by what you eat. What is VLDL (Very Low Density Lipoprotein)? particles that aso carry triglycerides, but these are made by the LIVER. As body's cells extract fatty acids from VLDLs, the particles turn into IDLs and later to LDLs What is IDL (Intermediate Density Lipoprotein)? particles form as VLDLs give UP their fatty acids. Some of them are removed rapidly by the liver, others are transformed to LDLs What is LDL (Low Density Lipoprotein)? particles even richer in pure cholesterol (most triglycerides are gone). These particles deliver cholesterol to tissues (bad!!) & its strongly associated with bud up of artery clogging plague What is HDL (High Density Lipoprotein) ? good particles! They remove cholesterol from circulation & artery walls and return it to the liver for excretion. What is ApoB? a specific protein making up LDL. There is one for each LDL. What is the HCLF diet? High Cholesterol Low Fat - reducing fat in diet, reduction of Total & LDL cholesterol, but, particles convert to a smaller denser type, more atherogenic (aderplak) What is the LCHF diet? Low Carb High Fat - HDL cholesterol increase, triglycerides drop. Ratio Triglycerides (TGL) vs High Density Lipoprotein (HDL) the lower the better Levels of Cholesterol Total: lower than 5,0 mmol/L (men) vs 4,4 mmol/L (women) LDL = 2,5 mmol/L HDL (good so high!)= 1,0mmol/L (male) vs 1,2mmol/L (female) How to calculate cholesterol ratio? Total Cholesterol (TC) - divided by HDL = ratio 3 categories of muscle fiber type 1, type 2a, type 2b Type 2b muscle fibers fast twitch (sprint, 1RM) Type 2a muscle fibers fast twitch (400m run, 5RM) Type 1 muscle fibers slow twitch (10k run, light resistance work) How are muscle fibers organized? into motor units what controls a motor unit? a single motor neuron (nerve) what system recruits motor units? CNS When does the demand for type 1 switch to type 2? once power demand reaches +/- 20% of max How do you know if type 2a muscle fibers have been recruited? evidence of lactate in blood & muscles What change in muscle fibers is developed by conventional strength training? change in size of type 2 fibers - capillaries increase & are further apart, making it harder to extract oxygen What change in muscle fibers is developed by aerobic training? increase in capillary density - improves muscles ability to extract oxygen What muscle fibers are subject to adaptation? those subjected resistance work Selye's theory of biological adaptation The general adaptation syndrome outlines a series of stages through which the body passes as it successfully adapts, OR the stages that lead to failure to adapt. 3 basic stages of biological adaptation (Selye) Alarm, Resistance, Exhaustion Alarm Stage - description Survival at all costs. Stressed cell or tissue diverts to all available resources (energy, metabolic resources). Alarm stage = stimulus adaptation = stimulus improved fitness How soon does the body return to homeostasis after stress is removed? 6-48hrs What must one do to accomplish fitness gain? (adaptation) continuously progress (work)load during training Resistance stage (Selye) - definition organism starts to produce more metabolic & structural elements to enhance its ability to withstand exposure to the damaging stress. Resistance to stress is developed. Which stage initiates fitness gains? alarm stage in which stage do fitness gains occur? resistance stage (adaptation) with which training principle is the exhaustion stage connected? overtraining What is supercompensation? successful entry & completion of stage 2 (resistance) of the general adaptation syndrome. What needs to be disrupted to accomplish fitness gains? homeostasis Why use 70% VO2 Max for recovery training? easy enough for the body to allow for physiologic recovery without losing neuromuscular condition. disruption of homeostasis driving an energy system beyond it's normal range of operation or to failure Long-Slow-Distance-Training (LSDT) totally depletes.... glycogen stores What do you improve during LSDT? stress of depleting glycogen stores + exceeding fat metabolism capacity = improved endurance ! What is NOT improved during LSDT? VO2 Max What is an important effect of Interval Training? exceeding oxygen consumption capacity What type of metabolism is used during interval training? glycoletic metabolism What occurs coincidentally with the disruption of oxygen homeostasis? significant lactate accumulation What is the level of exertion is needed to improve VO2 Max? The level of exertion that produces lots of lactate. (150-200% VO2 Max) If there are no mobility restrictions, what is most likely the reason for an improper squat? motor control dysfunctions Which 3 body parts need to provide sufficient mobility for a proper squat? Ankle, knee, hip How are limitations in hip rotation compensated? -outward turning of the feet -loss of neutral spine positioning -excessive outwards movement of knees (beyond width of feet) Arthritic patients with severe joint damage should not use .... during PA? weights what should patients with osteoporosis avoid during training? trunk flexion & powerful twisting movements of the trunk. what should patients with SCI & osteoporosis of lower-limbs avoid during training? max intensity in lower limbs (especially strength testing) what is the risk of max intensity for patients with SCI/ osteoporosis? there is an increased risk of lower limb osteoporosis how long after surgery for disc herniation can people safely perform ab & back exercises + dynamic hip/ back extension? one year Habitually active people have a 20-40% reduction of risk for cancers in the .... breast & colon What may increase the risk of PA for cancer patients? marked anaemia what is often associated with cardiovascular complications? chemotherapy Symptoms of CHF (Chronic Heart Failure) breathlessness, early muscular fatigue, exercise intolerance which organs are affected by metabolic disorders? pancreas & liver metabolic disorders diabetes mellitus, prediabetes, metabolic syndrome diabetes is associated with... increased incidence cardiovascular disease, kidney disease, blindness, amputations, premature mortality What significantly improves during PA? glucose intolerance & insulin sensitivity PA isn't a (big) risk in people with a metabolic disorder, but what is? an increased risk of cardiovascular disease What is The Thomas Test test for LPH (Lumbar Pelvic Hip Complex) What is tested during the Thomas Test 1) does hip reach full extension? (no - high liliopsoas) 2) examine angle of the knee (should be 90 degrees, if not: tightness rectus femoris) 3) femur should not deviate laterally in bottom position (yes? tightness in TFL) Why do Olympic Lifts? -they elicit profound neuroendocrine response -athletes effectively activate more muscle fibers more rapidly then other other type of training -it teaches one to apply force to muscle groups in a proper sequence What is a aponeurose? flattened sheet of tendon How to calculate rep budget max volume in a workout x 25% x 7 = upper marker Bottom marker = uppermarker @ 50% "Safe zone" = 25% within each marker "Isabel" Snatch 135 pounds, 30 reps for time "Jackie" For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but "Jackie" is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout "Karen" Wall-ball 150 shots Simple and elegant, "Karen", has the effect of three girls. Mike Weaver's 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat. "Linda" 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweight This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as "Three Bars of Death" "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups "Chelsea" (Pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. "Mary", shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenbury's blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted on to keep the bar high.) "Nancy" Five rounds for time of: Run 400 meters Overhead squat 95 pounds, 15 reps Finesse and control at high heart rate is critical. "Nancy" demands it. "Angie" 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats "Barbara" 5 rounds for time 3 min rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats "Chelsea" Every minute on the minute for 30 minutes 5 Pull-ups 10 Push-ups 15 Squats "Diane" 21-15-9 reps Deadlift 225 lbs Handstand push-ups "Elizabeth" 21-15-9 reps Clean 135 lbs Ring Dips "Fran" 21-15-9 Thruster 95 lbs Pull-ups "Helen" 3 rounds fortime: 400 meter run 1.5 pood Kettlebell swing (21 times) Pull-ups (12 reps) "Annie" and 10 rep rounds of: Double-unders Sit-ups 1 block of protein 7 g of protein 1 block of carbohydrate 9 g of carbohydrate 1 block of fat 1.5 g of fat (This assumes that there is about 1.5 g of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 g.) Small female block prescription 2/2/2/2/2=10 Medium female block prescription 3/3/1/3/1=11 Large female block prescription 3/3/2/3/2=13 Athlete, well muscled female block prescription 4/4/1/4/1=14 Small male block prescription 4/4/2/4/2=16 Medium male block prescription 5/5/1/5/1=17 Large male block prescription 5/5/2/5/2=19 Extra large male block prescription 4/4/4/4/4=20 Hard gainer male 5/5/3/5/3=21 Large hard gainer male 5/5/4/5/4=23 Athletic well muscled male 5/5/5/5/5=25 What if a protein source is labeled non-fat? How does this affect your blocks? If the protein source is specifically labeled "non-fat," then double the usual fat blocks for that meal. Combo items that contain equal parts protein and carbs (1 block of P = 1 block of C) Milk, soy milk, yogurt, soy beans, tempeh Phosphagen Pathway Anaerobic Energy System AKA Phosphocreatine 6,000 watts metabolic power 1,380 watts mechanical power (23% of metabolic) Time Domain: Short, 1-10 seconds Relative Power Output: Maximum-intensity efforts (~100 percent) Muscle Fiber Type: Type IIb Location: Cytosol of muscle cells (i.e., sarcoplasm) Substrate: Phosphocreatine molecules in muscles ATP Mechanism: Phosphate molecule from phosphocreatine joins ADP to form ATP Example of activity: Olympic Lifts, 100m dash Glycolytic Pathway Anaerobic Energy System AKA Lactate 4,000 watts metabolic power 920 watts mechanical power (23% of metabolic) Time Domain: Medium, 14-120 seconds Relative Power Output: Medium-high-intensity efforts (70 percent) Location: Cytosol of cells Muscle Fiber Type: IIa Substrate: Glucose from bloodstream, muscle (glycogen, or glycerol (derived from fat) ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP Example of activity: 400m sprint, Elite Level Fran Oxidative Pathway Aerobic Energy System 1,000- 2,000 watts metabolic power 230 - 460 watts mechanical power (23% of metabolic) Time Domain: Over 2mins Location: Mitochondria of cells Muscle fiber type: Type 1 Substrate: Pyruvate (from gycolysis), or acetate (derived from fat or protein) ATP Mechanism: Pruvate oxidized to produce 34 ATP (fat, protein yeild less) Example of activity: 2km row, 40-mile bike ride, anything over 2min Three Categories of Muscle Fibers - Type IIb fast-twitch fibers (also know as Type IIx): recruited for very short-duration high intensity bursts of power such as maximal and near maximal lifts and short sprints. These fibers produce high force levels quickly but they fatigue quickly as well. - Type IIa fast-twitch fibers are more fatigue-resistant than Type IIb fibers, but they cannot produce force as rapidly. They are used more during sustained power activities such as sprinting 400 meters or doing repeated lifts with a weight below your maximum (but not with very light weights). - Type I slow-twitch fibers are used in lower intensity exercises such as very light resistance work aimed at muscular endurance and long-duration aerobic activities such as 5K and 10K runs. Relationship between CNS Stimulation and Muscle Fibers Once the demand for power reaches approximately 20 percent of maximal, the CNS stimulation is strong enough to recruit some Type IIa fibers. Evidence of Type II fiber activity is provided by the presence of lactate in the muscle and blood. As the demand for force increases, larger waves of excitation from the CNS eventually result in the recruitment of Type IIb fibers (these have the highest threshold of excitation). To produce maximal force, the CNS produces the largest possible stimulation and all available motor units serving the muscle are recruited (all three types). Note that only trained athletes are actually able to recruit all of the available motor units. This is one of the reasons we see very fast gains in strength with novices to strength training, as they "learn" to recruit more existing fibers. Frontal Plane Vertical plane that divides the body into a front half and a back half. Abduction and adduction of the limbs are examples of movements within the frontal plane. Anatomical Position Sagittal Plane Vertical plane that divides the body into a right and left half. Sagittal plane movements occur within or parallel to the verticle plane dividing the body into right and left halves. Flexion and extension of the hips and trunk are good exmaples of movements in the Sagittal Plane. (e.g., Air Squats, KB Swings) Transverse Plane Horizontal plane that divides the body into a top and bottom half. Rotation of the head and trunk are examples of movements in the transverse plane. Abduction Movement observed when a limb moves away from the midline. Adduction When a limb moves towards the midline. Extension When the angle of the bones that comprise a joint increases. Flexion When the angle of the bones that comprise a joint decreases. Shoulder flexion/extension Shoulder Flexion is when the arm is moved forward toward an overhead position. Shoulder extension is when the arm returns from overhead or moves behind the body. Ankle Plantarflexion Pointing the toes down Ankle Dorsiflexion Pointing the toes up Knee Extension Knee Flexion Hip Extension Hip Flexion Wrist Extension Wrist Flexion Internal and External Rotation Components of nearly every functional movement. Circumduction A combination movement that occurs in all of the anatomical planes. During circumduction, the proximal end of the joint is the pivot point and the distal end moves around this fixed point. E.g., PVC Pass throughs Anterior and Posterior An anterior structure lies in front of another structure. A posterior structure lies behind another structure. For example, the heart is posterior to the sternum but anterior to the spine. Medial and lateral A medial structure lies closer to the centerline of the body, while a lateral structure lies further away from the centerline. For example: in the anatomical position, the pectoralis major is medial to the deltoid. In the same position, the pectoralis major is also lateral to the sternum. Superior and Inferior A surperior structure is above or higher than another structure and an inferior structure is below or lower than another structure. For example, in the anatomical position the hip is inferior to the shoulder. The hip is also superior to the knee. Proximal and Distal A proximal structure is closer to the attachment at the torso, while a distal structure is farther away. For example, the elbow is distal to the shoulder. The elbow is also proximal to the wrist. This is true regardless of the position. Kinetic Chain A series of connected joints and muscle groups that contributes to a specific movement or movement pattern. They are often described as open or closed kinetic chains. In a Closed Kinetic chain, the distal end of the moving body segment is fixed or unmoving. e.g., the air squat (feet are fixed to the floor). An Open Kinetic chain movement is one in which the distal end of the moving body segnment is free and mobile. The press is an example, as the hands are not fixed and are therefore mobile. Fun Facts about Bones - 206 on average in the human body - Bones stop growing in length after puberty, but the skeleton is a very dynamic system that is a constant state of breakdown, repair, and regeneration. - Function, dynamic exercises contribute positively to the necessary and natural cycle of skeletal regeneration. 4 layers of bone Periosteum Compact bone (cortical bone) Cancellous bone (spongy bone) Bone Marrow Periosteum A soft yet tough outer membrane over the bone's entire surface. Compact bone AKA Cortical bone. The hard rigid layer that gives the bone its shape and structure. Cancellous bone AKA Spongy bone The soft inner layer which provides the elastic strength of the bone. Bone Marrow The soft innermost layer which is responsible for the production of red blood cells and platelets, which are important for blood clotting. 5 types of bones that make up the human skeleton Long Bones, e.g., the humerus Short Bones, e.g., the carpals Irregular Bones, e.g., the spine Flat Bones, e.g., the scapula Sesamoid Bones, e.g., the patella or knee cap Long bones - Have a body that is longer than is wide - Primarily found in the extremities and are the bones which create the major levers involved in human movement. - E.g., femur and humerus, metacarpals - Includes the small ones of the hand and foot Short bones - As wide as they are long - Found in the carpals of the wrist, and the tarsals of the foot They serve a greater role in support and stability as opposed to movement. Irregular bones Bones that do not fit into any other category. Their odd shape serves to provide multiple points of attachment for muscles, tendons, and ligaments. The sacrum is one example of an irregular bone. Also serve a role in protecting vital structures, such as the vertebrae protecting the spinal cord. Flat bones Relatively thin, flat plates of bone that protect vital organs such as the skull, ribs, and pelvis. The scapula is also a flat bone that acts as a major si