CROSSFIT LEVEL 1 REVIEW |91 QUESTIONS AND ANSWERS

Gymnastics modality Body weight improve body control, neurological components: coordination,balance, agility, Weight lifting modality Olympic lifts, increase strength, power, hip/leg capacity Metabolic conditioning Row, bike, jump, bike Task priority days 2 modality days, set number of rounds, tough workout days Time priority days 3 modality days, set number of rounds, long duration Glycemic index A measure of foods propensity to raise blood sugar Double fat intake When athlete becomes too lean, performance decreases, weight loss Fish oil Omega 3, polyunsaturated fat Omega 3 Anti inflammatory Omega 6 Pro inflammatory Examples of omega 6 Vegetable oils, nuts, eggs, meat,fish Fundamental movement Weds the spine to the pelvis S1 joint and spine Small range of movement in multiple directions, running, jumping, swatting, throwing Muted hip function Pelvis chases the femur Hip extension Foundation of all good human movement Power zone Core, includes hip flexors, hip extensions, glutes, hamstrings Abdominals primary role Mid line stabilization, not trunk flexion Effective coaching Teaching, seeing, correcting, group management, presence, attitude, and demonstration Looking atnmovement Points of performance, common faults and corrections Technique Form and style, essential to maximizing power, proper technique, is the mechanism by which potential human energy and strength are translated into real work capacity Good vs great trainer Finding a balance between technique and intensity What happens with better power and technique? Power and output will increase Crossfit aims? Forge a broad, general, and inclusive fitness Crossfit prescription Constantly varied, high intensity, functional movement (load, distance and speed = power Methodology Evidence based fitness, efficacy, efficiency, safety Implementation The sport of fitness Adaptations Cf increases work capacity across broad time and modal domains 10 fitness domains Cardio/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy Cross fit focus Maximizing neuroendocrine response, developing power, cross training with multiple training modalities, constant training and practice with functional movements and development of successful diet Crossfit workout Works exclusively with compound movements and high intensity cardio sessions Bracketing Tested methods on sedentary, over weight population met the same success as Olympic skiers Hip extension Sufficient for all elite athletic performance Develop From core to extremity What is an athlete? Person trained/skilled in power,balance, agility, flexibility, and endurance Aerobic activity Greater than 90 seconds in duration, involve low to moderate power output or intensity ( running, rowing, swimming) Anaerobic activity Less than 2 min in duration, moderate to high power output or intensity, 2 systems of anaerobic activity Phosphagen, lactic acid, ( glycolytic) Olympic lifts teach Force to muscle groups in proper sequence, center of body to extremities Gymnastics Using bodies own weight as sole source of resistance Crossfit embraces what 3 stimulus? Short, middle, long distance Metabolic conditioning Low, moderate, and heavy load assignment What is neuroendocrine adaptation A change in the body that affects you either neurologically or hormonally Hormonal responses are? Vital to athletes increases in testosterone, insulin-like growth factor, and human growth hormone Power Time rate of doing work ( power is king of performance) jumping, punching, throwing, sprinting, all measures of power=intensity Cross training Exceeding the normal parameters of the regular demands of your sport or training Functional movements? Mimic motor recruitment patterns that are found in everyday life Crossfit diet 30% protein, 40% carbs, 30% fat ( protein should be 0.7-1.0 grams per pound of lean body mass. 0.7 is moderate exercise, 1.0 is elite athlete Foods to stay away from High glycemic carbs Hyperinsulinism High insulin levels What is fitness 4 modals based on 10 general physical skills, based on performance at athletic tasks, based on energy systems, and health markers as a measure of fitness