Crossfit Ultimate Level 2 Questions and Answers (Verified Answers)
the subjects in the cross-fit study were on which diet? - ANSWER-Paleolithic
what journal was this article published in? - ANSWER-Journal of Strength and Conditioning Research Publish Ahead of Print
high intensity power training (HIPT) - ANSWER--new variation of HIIT
-incorporates high intensity resistance training using varied, multiple joint movements
-also offers improvement of aerobic fitness with minimal time commitment compared to traditional aerobic training
-many unsubstantiated claims
how does HIPT differ from traditional HIIT? - ANSWER--includes a lack of prescribed rest period
-focuses on sustained high power output
-uses multiple joint movements
HIPT training session - ANSWER-often includes a random selection of multiple joint exercises and train participants to complete these movements at high resistance as quickly as possible
can HIPT offer the same benefits as HIIT like improved body composition and VO2 max
in healthy adults? - ANSWER-not clear
hypothesis - ANSWER--10 week HIPT regimen would improve VO2 max and body composition in healthy adults
-improvements of VO2 max and body composition would be found across all levels of initial aerobic fitness and body composition
body composition measurement methods - ANSWER-using air displacement plethysmography (Bod Pod) and maximal aerobic capacity using treadmill graded exercise test
air displacement plethysmography - ANSWER-using air or water displacement to determine body volume
-in exercise science it usually refers to underwater weighing or the "Bod Pod" for assessing body composition
subjects - ANSWER-43 (23 males and 20 females)
-began with 54
-Paleolithic diet
-participants of all levels of aerobic fitness and body composition -trained at a Crossfit affiliate
dependent variables - ANSWER-body composition and VO2 max
paleolithic - ANSWER-paleo: ancient
litho: stone
paleolithic: stone age
paleolithic diet - ANSWER-"caveman diet"
-modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era
-centered on commonly available modern foods
-consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts
-excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils
Paleolithic era - ANSWER-period of about 2.5 million years which ended around 10,000 years ago with the development of agriculture
methods - ANSWER-training program:
-crossfit based HIPT program using basic gymnastic skills (handstands, ring, and bar exercises) and traditional multiple joint, functional, resistance exercises (squat, press, deadlift, Olympic lifts)
-performed as quickly as possible at high intensity
-supervised by FACSM and physiologist
graded exercise testing:
-performed maximal treadmill exercise test before and after training program using Bruce protocol to determine VO2 max
Olympic lifts - ANSWER--snatch
-clean and jerk
Bruce protocol - ANSWER-most commonly used treadmill protocol
was initial level of aerobic fitness a predictor of improvement? - ANSWER-all levels increased
results - ANSWER-all positively changed
discussion - ANSWER--results confirm hypothesis that 10wk crossfit HIPT significantly improves maximal aerobic capacity and body composition in individuals of all fitness levels and genders -indiciate positive role of HIPT in reducing body fat & in both genders across all levels of
initial fitness
-impossible to ascribe the entirety of improvement bc of diet
was this the first investigation showing that similar benefits of HIIT can be obtained using HIPT? - ANSWER-yes
what was the major concern mentioned by the authors regarding this type of training? - ANSWER-risk of overuse injury
was there a notable percentage of the subjects that did not complete the training program and return for follow up testing? - ANSWER-yes 16%
risk-benefit ratio for extreme training - ANSWER-reports of increased rates of musculoskeletal and metabolic injury in these programs
advice to future studies - ANSWER-explore hoe to best realize improvements to health without increasing risk above background levels
conclusion - ANSWER-this program can yield meaningful improvements of maximal aerobic capacity and body composition in men and women of all levels of fitness
cross fit study regarding injury risk - ANSWER-purpose:
-determine the injury rates and profiles of crossfit athletes sustained during routine crossfit training
subjects:
-online questionnaire distributed amongst international crossfit online forums
conclusion:
-injury rate of 3.1 per 1000 hours trained calculated
-injury rates with crossfit are similar to those reported for sports (ex. Olympic weight lifting, power lifting, and gymnastics) but lower than competitive contact sports (ex. rugby)
-1st paper detailing injury rates and profiles with crossfit participation
injury rates from cross fit training appear to be lower than in rugby - ANSWER-true
The skeleton - ANSWER-protects organs and allows our muscles to create movement
How many bones are in the body? - ANSWER-206
Periosteum - ANSWER-A soft, yet tough outer membrane over the bone's entire surface Compact Bone (cortical bone) - ANSWER-The hard, rigid layer that gives the bone it's shape and structure.
Cancellous (spongy) bone - ANSWER-The soft inner layer that provides the elastic strength of the bone
Bone marrow - ANSWER-The soft innermost layer that is responsible for the production of red blood cells and platelets, which are important for blood clotting
Long bones - ANSWER-Defined as having a body that is longer than it is wide -primarily found in the extremeties and are the bones which create major levers in human movements
Short bones - ANSWER-Defined as being as wide as they are long
-They have a greater role in support and stability as opposed to movement
Irregular bones - ANSWER-Those that do not fit into any other category -Their odd shape provides multiple points of attachment for muscles, tendons and ligaments
Flat bones - ANSWER-Relatively thin, flat plates of bone that protect vital organs ex.
(skull, ribs, pelvis)
-Flat bones serve as the primary production site for eukaryocytes (red blood cells)
Sesamoid bones - ANSWER-Short or irregular bones that are embedded with a tendon ex.(patella)
-they serve to protect tendons and act as pulleys that improve the efficiency of a muscles pull
Tuberosities, tubercles and processes - ANSWER-Bony protuberances ranging from large to small that serve as attachment sites for tendons
Spine - ANSWER-A long, thin projection that serves as a muscular attachment site
Condyle - ANSWER-The cartilage covered, round end of a bone that forms a joint surface
Epicondyle - ANSWER-A bony outcropping that is found near the condyles
-serves as a muscle origin and insertion points
Fossa - ANSWER-A concave or bowl-shaped depression in which another anatomical structure sits
Foramen - ANSWER-An opening in a bone through which nerves, veins, arteries and muscles can pass
the subjects in the cross-fit study were on which diet? - ANSWER-Paleolithic
what journal was this article published in? - ANSWER-Journal of Strength and Conditioning Research Publish Ahead of Print
high intensity power training (HIPT) - ANSWER--new variation of HIIT
-incorporates high intensity resistance training using varied, multiple joint movements
-also offers improvement of aerobic fitness with minimal time commitment compared to traditional aerobic training
-many unsubstantiated claims
how does HIPT differ from traditional HIIT? - ANSWER--includes a lack of prescribed rest period
-focuses on sustained high power output
-uses multiple joint movements
HIPT training session - ANSWER-often includes a random selection of multiple joint exercises and train participants to complete these movements at high resistance as quickly as possible
can HIPT offer the same benefits as HIIT like improved body composition and VO2 max
in healthy adults? - ANSWER-not clear
hypothesis - ANSWER--10 week HIPT regimen would improve VO2 max and body composition in healthy adults
-improvements of VO2 max and body composition would be found across all levels of initial aerobic fitness and body composition
body composition measurement methods - ANSWER-using air displacement plethysmography (Bod Pod) and maximal aerobic capacity using treadmill graded exercise test
air displacement plethysmography - ANSWER-using air or water displacement to determine body volume
-in exercise science it usually refers to underwater weighing or the "Bod Pod" for assessing body composition
subjects - ANSWER-43 (23 males and 20 females)
-began with 54
-Paleolithic diet
-participants of all levels of aerobic fitness and body composition -trained at a Crossfit affiliate
dependent variables - ANSWER-body composition and VO2 max
paleolithic - ANSWER-paleo: ancient
litho: stone
paleolithic: stone age
paleolithic diet - ANSWER-"caveman diet"
-modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era
-centered on commonly available modern foods
-consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts
-excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils
Paleolithic era - ANSWER-period of about 2.5 million years which ended around 10,000 years ago with the development of agriculture
methods - ANSWER-training program:
-crossfit based HIPT program using basic gymnastic skills (handstands, ring, and bar exercises) and traditional multiple joint, functional, resistance exercises (squat, press, deadlift, Olympic lifts)
-performed as quickly as possible at high intensity
-supervised by FACSM and physiologist
graded exercise testing:
-performed maximal treadmill exercise test before and after training program using Bruce protocol to determine VO2 max
Olympic lifts - ANSWER--snatch
-clean and jerk
Bruce protocol - ANSWER-most commonly used treadmill protocol
was initial level of aerobic fitness a predictor of improvement? - ANSWER-all levels increased
results - ANSWER-all positively changed
discussion - ANSWER--results confirm hypothesis that 10wk crossfit HIPT significantly improves maximal aerobic capacity and body composition in individuals of all fitness levels and genders -indiciate positive role of HIPT in reducing body fat & in both genders across all levels of
initial fitness
-impossible to ascribe the entirety of improvement bc of diet
was this the first investigation showing that similar benefits of HIIT can be obtained using HIPT? - ANSWER-yes
what was the major concern mentioned by the authors regarding this type of training? - ANSWER-risk of overuse injury
was there a notable percentage of the subjects that did not complete the training program and return for follow up testing? - ANSWER-yes 16%
risk-benefit ratio for extreme training - ANSWER-reports of increased rates of musculoskeletal and metabolic injury in these programs
advice to future studies - ANSWER-explore hoe to best realize improvements to health without increasing risk above background levels
conclusion - ANSWER-this program can yield meaningful improvements of maximal aerobic capacity and body composition in men and women of all levels of fitness
cross fit study regarding injury risk - ANSWER-purpose:
-determine the injury rates and profiles of crossfit athletes sustained during routine crossfit training
subjects:
-online questionnaire distributed amongst international crossfit online forums
conclusion:
-injury rate of 3.1 per 1000 hours trained calculated
-injury rates with crossfit are similar to those reported for sports (ex. Olympic weight lifting, power lifting, and gymnastics) but lower than competitive contact sports (ex. rugby)
-1st paper detailing injury rates and profiles with crossfit participation
injury rates from cross fit training appear to be lower than in rugby - ANSWER-true
The skeleton - ANSWER-protects organs and allows our muscles to create movement
How many bones are in the body? - ANSWER-206
Periosteum - ANSWER-A soft, yet tough outer membrane over the bone's entire surface Compact Bone (cortical bone) - ANSWER-The hard, rigid layer that gives the bone it's shape and structure.
Cancellous (spongy) bone - ANSWER-The soft inner layer that provides the elastic strength of the bone
Bone marrow - ANSWER-The soft innermost layer that is responsible for the production of red blood cells and platelets, which are important for blood clotting
Long bones - ANSWER-Defined as having a body that is longer than it is wide -primarily found in the extremeties and are the bones which create major levers in human movements
Short bones - ANSWER-Defined as being as wide as they are long
-They have a greater role in support and stability as opposed to movement
Irregular bones - ANSWER-Those that do not fit into any other category -Their odd shape provides multiple points of attachment for muscles, tendons and ligaments
Flat bones - ANSWER-Relatively thin, flat plates of bone that protect vital organs ex.
(skull, ribs, pelvis)
-Flat bones serve as the primary production site for eukaryocytes (red blood cells)
Sesamoid bones - ANSWER-Short or irregular bones that are embedded with a tendon ex.(patella)
-they serve to protect tendons and act as pulleys that improve the efficiency of a muscles pull
Tuberosities, tubercles and processes - ANSWER-Bony protuberances ranging from large to small that serve as attachment sites for tendons
Spine - ANSWER-A long, thin projection that serves as a muscular attachment site
Condyle - ANSWER-The cartilage covered, round end of a bone that forms a joint surface
Epicondyle - ANSWER-A bony outcropping that is found near the condyles
-serves as a muscle origin and insertion points
Fossa - ANSWER-A concave or bowl-shaped depression in which another anatomical structure sits
Foramen - ANSWER-An opening in a bone through which nerves, veins, arteries and muscles can pass
