What is Crossfit? - ✔✔✔ ANSWER-constantly varied, high-intensity, functional
movement
Goal of crossfit programing: - ✔✔✔ ANSWER-to increase fitness and GPP
What is power? - ✔✔✔ ANSWER-the time rate of doing work
Define and give examples of the 3 major movement modalities: - ✔✔✔ ANSWER-
Gymnastics=body weight exercises or calisthenics to improve body control; air
squat, pullup, pushup
Weightlifting=comprises Olympic and pwer lifting to increase strength and
power; deadlifts, cleans, snatch
Monostructural is metabolic conditioning or cardio to build stamina; run, bike,
swim, skip
Define and give examples of common workout formats: - ✔✔✔ ANSWER-3 days
on 1 day off
5 days on 2 days off
Day 1 - One modality
Day 2 - Two rounds for time
Day 3 - Three AMRAP
How to increase power in workouts? - ✔✔✔ ANSWER-
Identify the scope of the movements used in crossfit programing
Ex: functional movement - ✔✔✔ ANSWER-gymnastics
weightlifting
monostructural
,Benefits of the GHD foundational exercises: - ✔✔✔ ANSWER-Hamstring raises
on the glute-ham developer (GHD) build powerful hamstrings that might improve
sprinting speed and jumping ability. And they provide a great way to focus on
the posterior chain without loading the back as in good mornings and deadlifts.
How movements of the GHD are similar or dissimilarar to the 9 foundational
movements: - ✔✔✔ ANSWER-Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk
Identify what
musculature and how it is used for the foundational GHD exercises? - ✔✔✔
ANSWER-abs and hip flexors
Progression for introducing an athlete to GHD: - ✔✔✔ ANSWER-Start with a AB
mat then reintroduce the GHD machine only going to 1/2 extension, until better
core strength is developed
GHD: - ✔✔✔ ANSWER-
The foundational GHD exercises used in crossfit and how to perform them: -
✔✔✔ ANSWER-
Primary muscles of the core: - ✔✔✔ ANSWER-abs
erectors
hip flexors
Primary role of abdominals: - ✔✔✔ ANSWER-Abdominals primary role is midline
stabilization, not trunk flexion; stabilize the torso from over extension.
, Define core strength and midlife stabilization: - ✔✔✔ ANSWER-Lack of
movement around that line (pelvis to spine) while engaged in functional
movement is core strength =midline stabilization. Midline critical to engage
when doing overhead or core to extremity functional movements. Midline is what
keeps it all together
Benefits of weighing and measuring food: - ✔✔✔ ANSWER-
Benefits of eating Paleo: - ✔✔✔ ANSWER-
The Zone diet (block prescription, amount of macronutrients in a block, how to
create a meal, caloric breakdown of macronutrients, when to change the RX) -
✔✔✔ ANSWER-
Crossfit diet for optimizing performance and recommended diet for avoiding
sickness: - ✔✔✔ ANSWER-
Hyperinsulinemia and dangers of chronically elevated insulin levels: - ✔✔✔
ANSWER-
The effects a highly refined, processed carb diet can have on health: - ✔✔✔
ANSWER-plays a dominant role in chronic diseases like obesity, coronary heart
disease, cancers, and diabetes.
Importance of diet in fitness and health: - ✔✔✔ ANSWER-
Relationship between macronutrients and hormones: - ✔✔✔ ANSWER-Every
time you eat, the macronutrients protein and carbohydrate generate complex
hormonal responses in your body. These responses ultimately determine how
much body fat you will store. Knowing how to control these responses is the real
power of nutrition and the gateway to the zone.
movement
Goal of crossfit programing: - ✔✔✔ ANSWER-to increase fitness and GPP
What is power? - ✔✔✔ ANSWER-the time rate of doing work
Define and give examples of the 3 major movement modalities: - ✔✔✔ ANSWER-
Gymnastics=body weight exercises or calisthenics to improve body control; air
squat, pullup, pushup
Weightlifting=comprises Olympic and pwer lifting to increase strength and
power; deadlifts, cleans, snatch
Monostructural is metabolic conditioning or cardio to build stamina; run, bike,
swim, skip
Define and give examples of common workout formats: - ✔✔✔ ANSWER-3 days
on 1 day off
5 days on 2 days off
Day 1 - One modality
Day 2 - Two rounds for time
Day 3 - Three AMRAP
How to increase power in workouts? - ✔✔✔ ANSWER-
Identify the scope of the movements used in crossfit programing
Ex: functional movement - ✔✔✔ ANSWER-gymnastics
weightlifting
monostructural
,Benefits of the GHD foundational exercises: - ✔✔✔ ANSWER-Hamstring raises
on the glute-ham developer (GHD) build powerful hamstrings that might improve
sprinting speed and jumping ability. And they provide a great way to focus on
the posterior chain without loading the back as in good mornings and deadlifts.
How movements of the GHD are similar or dissimilarar to the 9 foundational
movements: - ✔✔✔ ANSWER-Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk
Identify what
musculature and how it is used for the foundational GHD exercises? - ✔✔✔
ANSWER-abs and hip flexors
Progression for introducing an athlete to GHD: - ✔✔✔ ANSWER-Start with a AB
mat then reintroduce the GHD machine only going to 1/2 extension, until better
core strength is developed
GHD: - ✔✔✔ ANSWER-
The foundational GHD exercises used in crossfit and how to perform them: -
✔✔✔ ANSWER-
Primary muscles of the core: - ✔✔✔ ANSWER-abs
erectors
hip flexors
Primary role of abdominals: - ✔✔✔ ANSWER-Abdominals primary role is midline
stabilization, not trunk flexion; stabilize the torso from over extension.
, Define core strength and midlife stabilization: - ✔✔✔ ANSWER-Lack of
movement around that line (pelvis to spine) while engaged in functional
movement is core strength =midline stabilization. Midline critical to engage
when doing overhead or core to extremity functional movements. Midline is what
keeps it all together
Benefits of weighing and measuring food: - ✔✔✔ ANSWER-
Benefits of eating Paleo: - ✔✔✔ ANSWER-
The Zone diet (block prescription, amount of macronutrients in a block, how to
create a meal, caloric breakdown of macronutrients, when to change the RX) -
✔✔✔ ANSWER-
Crossfit diet for optimizing performance and recommended diet for avoiding
sickness: - ✔✔✔ ANSWER-
Hyperinsulinemia and dangers of chronically elevated insulin levels: - ✔✔✔
ANSWER-
The effects a highly refined, processed carb diet can have on health: - ✔✔✔
ANSWER-plays a dominant role in chronic diseases like obesity, coronary heart
disease, cancers, and diabetes.
Importance of diet in fitness and health: - ✔✔✔ ANSWER-
Relationship between macronutrients and hormones: - ✔✔✔ ANSWER-Every
time you eat, the macronutrients protein and carbohydrate generate complex
hormonal responses in your body. These responses ultimately determine how
much body fat you will store. Knowing how to control these responses is the real
power of nutrition and the gateway to the zone.
