Counterintelligence Awareness and
Reporting 2023
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
Reporting 2023
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
