Crossfit Level 1

Crossfit Level 1 Sickness-Wellness-Fitness Continuum Assumption is that if everything we can measure about health will conform to a continuum then it seems that sickness, wellness, and fitness are different measures of a single quality: health. Based on measurements of: Blood pressure, body fat, bone density, triglycerides, HDL/LDL cholesterol, glycated hemoglobin, muscle mass, etc. metabolic pathway 3 Metabolic Pathways that provide the energy for all human action 1) Phosphagen 2) Glycolytic 3) Oxidative Key to developing cardiovascular system w/o an unacceptable loss of strength, speed, and power Interval training 3 waves of adaptation to endurance training 1) Increased maximal oxygen consumption 2) Increased lactate threshold 3) increased efficiency The theoretical hierarchy of the development of an athlete: nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Workout regiment shown to maximize sustainability at maximum intensities 3 days on and 1 day off 10 Fitness Domains of Crossfit Agility Accuracy Balance Cardiovascular and Respiratory Endurance Coordination Flexibility Power Speed Stamina Strength Definition of Crossfit constantly varied, high intensity, functional movement (also known as Crossfits prescription) Athlete according to Webster A person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Athlete according to Crossfit A person who is trained or skilled in strength, power, balance, and agility, flexibility and endurance. Fringe Athletes Athletes in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical strengths. The 3 Main Energy Systems that fuel all human activity 1) Aerobically 2) Anaerobically a) Phosphagen b) Lactic Acid Anaerobically When energy is liberated from substances in the ABSENCE of oxygen Aerobically When oxygen is utilized to metabolize substrates derived from food and liberates energy. Neuroendocrine Adaptation A change in the body that affects you either neurologically or hormonally Hormonal Responses Substantial increases in testosterone, insulin-like growth factor, and human growth hormone. What is Power? The "time rate of doing work" in CrossFit's simplest terms, "hard and fast" CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. Diseases linked to diets high in refined or processed carbohydrates Coronary heart disease Diabetes Cancer Osteoporosis Obesity Psychological dysfunction CrossFit's 4 models for evaluating and guiding fitness 1) The 10 General Physical Skills 2) The hopper 3) The metabolic pathways 4) Sickness-Wellness-Fitness continuum The Hopper Fitness Model The view that fitness is about performing well at any and every task imaginable. Metabolic Pathway Fitness Model 3 metabolic pathways that provide energy for all human action - Phosphagen - Glycolytic - Oxidative 3 Operational Fitness Models 1) Jim Crowley and Bruce Evans of Dynamax Medicine balls 2) Statistical model based on training modality 3) Three metabolic Pathways 3 metabolic pathways 1) phosphagen - high powered and short duration (taps out at about 10 secs) 2) glycolytic - moderate powered, moderate duration 3) oxidative - low powered, long duration Statistical Model based on training modality A hopper, loaded with as many skills and drills from as many different sports and strengths and conditioning regimens imaginable. Conclusion from measuring workouts like Fran? Time approximates our change in power output. A 60% increase in power has a 60% decrease in time CrossFit Definition and Prescription for Eating Constantly varied, high-intensity functional movements while eating meats and vegetables, nuts and seeds, some fruit, little starch and no sugar and get plenty of sleep. 3 components to analysis of a fitness program 1) efficacy - what is the return? 2) safety - how many people end up at the finish line 3) efficiency - the time rate of that adaptation What is the efficacy of Crossfit? Increase your work capacity across broad time and modal domains 4 Terms for the qualification of movement 1) mechanics 2) technique 3) form 4) style Mechanics of Movement Angular velocity, momentum, leverage, origin or insertion of muscles, torque, power, force, relative angels, physics of movement Technique of Movement The method to success for completion of a movement Style of Movement The signature to a movement, aspects of the movement that is unique to you. Does not enter into the normative assessment, not important to technique and does not alter the physics Threshold Training The iterative process of letting this scope of errors broaden then reducing them w/o reducing the speed Hyperinsulinism excess secretion of insulin The deadly quartet upper-body obesity, hypertension, glucose intolerance, hypertriglyceridemia Predictors of Chronic Disease High-density lipoproteins (HDL cholesterol) Blood Pressure Triglycerides Bone density Muscle mass Body fat Hemoglobin A1c Kinetic Theory of Health Singular focus on kinematics - increasing work capacity, increasing your fitness Example of a "4-blocker" in the Zone diet You eat 3 meals a day, where each meal is comprised of 4 blocks of protein, 4 blocks of carbs, and 4 blocks of fat. The breakdown of Carbs, Proteins and Fat blocks 1 block of carbs = 9g of protein 1 block of proteins = 7g of carbs 1 block of fat = 3g of fat When an athlete is considered "too lean" and what can be adjusted in their zone diet When performance decreases in combo with continued weight loss. Athletes needs to add calories in the form of fat intake. (Doubling the fat and so on) The one supplement recommended by Crossfit Fish oil 3 types of fatty acids saturated, monounsaturated, polyunsaturated 2 types of polyunsaturated fats omega 3 and omega 6 Omega 3 fats are know as Anti-inflammatory Omega 6 fats are known as Pro-inflammatory Omega 3 fatty acids EPA & DHA are what type of fats and help with..... Polyunsaturated Slow digestion and aid vitamin absorption What do current diets have too many of? Omega 6 fats Omega 3s also function as ...... Anti-coagulants Crossfit Workout Template 3 days on, 1 day off 1=M 2=GW 3=MGW 4=off 5=G 6=WM 7=GWM 5 days on, 2 days off 1=M 2=GW 3=MGW 4=MG 5=W 6=off 7=off What generally happens by the 4th day of working out for an athlete? Both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less efficient and impossible w/o reducing intensity