CrossFit

What is the main goal of Crossfit? To increase an individual's competency and abilities at all physical tasks What are the 10 fitness domains Crossfit can improve? What are their definitions? - Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen - Stamina: Ability of body processes to process, deliver, store, and utilize energy systems - Strength: Ability of a muscle joint, or multiple muscular units, to apply force - Flexibility: Ability to maximize ...

What is crossfit Constantly varied functional movements executed at high intensity Constantly varied General physical preparedness (GPP) What is General Physical Preparedness Term used to describe the generalised base qualities of an athlete What's the aim of GPP To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any phy...

Air Squat points of performance Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantileve...

Aim of Crossfit broad, general and inclusive fitness Prescription constantly varied, high intensity, functional movement Functional movement load, distance and speed Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways Gymnastics establishes functional capacity for body control and range of motion. Weightlifting and throwing develop...

Define CrossFit constantly varied functional movement executed at high intensity. Characteristics of Functional Movements: 1. Natural 2. UMRP: Universal motor recruitment pattern. (found everywhere) 3. Essential: for quality of life, living independently, to do everyday things. 4. Safe 5. Compound yet irreducible (mutiple joints) 6. Core to extremity. Define and Calculate Work: The ability to perform real physical work as measured by; force x distance Define and Calculate Power: The ...

teaching the ability to effectively articulate and instruct the mechanics of each movement. Focus on major points of performance and change for the needs of the athlete seeing the ability to discern good from poor movement mechanics and identify both gross and subtle faults whether the athlete is in motion or static static faults the points in which an athlete is not moving. usually occur near the end ranges of motion, either starting, receiving or finishing a movement dynamic faults where...

Push Press Progressions dip & hold, dip & drive slow, dip & drive fast, push press Push Jerk Progressions jump & land (hands at sides), jump & land (hands at shoulders), jump & extend arms after hips extend, push jerk Sumo DL High Pull Progressions Sumo DL, Sumo DL shrug slow, sumo DL shrug fast, SDHP Med Ball Clean Progressions DL, DL shrug fast, FS, Pull Under, med ball clean Trainer's ability to coach others (based on 6 areas) teaching, seeing, correcting, group management, presence &...

What is crossfit Constantly varied functional movements executed at high intensity Constantly varied General physical preparedness (GPP) What is General Physical Preparedness Term used to describe the generalised base qualities of an athlete What's the aim of GPP To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any phy...

Trainer's ability to coach others (based on 6 areas) teaching, seeing, correcting, group management, presence & attitude, demonstration Teaching the ability to effectively articulate & instruct the mechanics of each movement Seeing The ability to discern good from poor movement mechanics and identify both gross and subtle faults whether athlete is in motion or static Static Faults faults that occur near end ranges of motion- starting, receiving, or finishing- Dynamic Faults athlete movi...

the subjects in the cross-fit study were on which diet? Paleolithic what journal was this article published in? Journal of Strength and Conditioning Research Publish Ahead of Print high intensity power training (HIPT) -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 diff...

4 Crossfit Operational Models 1. 10 Fitness Domains or types of adaptations 2. Performance of athletic tasks 3. Energy systems 4. Sickness-Wellness-Fitness Continuum 10 Fitness Domains or types of adaptations 1. Cardio Vascular/respiratory endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy

Define CrossFit constantly varied, high intensity, functional movement Characteristics of functional movement natural universal motor recruitment patterns essential safe compound yet irreducible core to extremity high power producing Calculate Work and Plot Graph of work capacity force x distance graph: vertical axis = power horizontal axis = time

"Isabel" Snatch 135 pounds, 30 reps for time "Jackie" For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but "Jackie" is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout "Karen" Wall-ball 150 shots Simple and elegant, "Karen", has the effect of three girls. Mike Weaver's 4:52 is the mark to

teaching the ability to effectively articulate and instruct the mechanics of each movement. Focus on major points of performance and change for the needs of the athlete seeing the ability to discern good from poor movement mechanics and identify both gross and subtle faults whether the athlete is in motion or static static faults the points in which an athlete is not moving. usually occur near the end ranges of motion, either starting, receiving or finishing a movement dynamic faults where...

Articulate the importance of diet for fitness and health to get fit you need accuracy and precision in your diet Identify and give examples of the three macronutrients protien meat, eggs 30% carbs veges, fruit 40% fat nuts, butter 30% Articulate the simplistic relationsip between the 3 macronutrients and 2 hormones: insulin and glucagon protien mobilizes the glucagon and carbs stores insulin and fats balance or neutralize the equation by slowing down the absorption of food Define the rol...

_____ is a hormone produced by the pancreas, and you cannot live without it Insulin _____ is responsible for storage of energy in cells Insulin Your insulin level would be too high if you eat too much _____ carbohydrate Zone block prescription = ____ x _____/7 (g of protein) Lean body mass, activity level Activity level is between 0-___ 1 The athlete is considered "too _____" when performance decreases in combination with continued weight loss lean When a loss of mass coincide with a dr...

Aim of Crossfit broad, general and inclusive fitness Prescription constantly varied, high intensity, functional movement Functional movement load, distance and speed Diet lays the molecular foundations for fitness and health. Metabolic Conditioning builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways Gymnastics establishes functional capacity for body control and range of motion. Weightlifting and throwing develop...

What is the main goal of Crossfit? To increase an individual's competency and abilities at all physical tasks What are the 10 fitness domains Crossfit can improve? What are their definitions? - Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen - Stamina: Ability of body processes to process, deliver, store, and utilize energy systems - Strength: Ability of a muscle joint, or multiple muscular units, to apply force - Flexibility: Ability to maximize ...

Push Press Progressions dip & hold, dip & drive slow, dip & drive fast, push press Push Jerk Progressions jump & land (hands at sides), jump & land (hands at shoulders), jump & extend arms after hips extend, push jerk Sumo DL High Pull Progressions Sumo DL, Sumo DL shrug slow, sumo DL shrug fast, SDHP Med Ball Clean Progressions DL, DL shrug fast, FS, Pull Under, med ball clean Trainer's ability to coach others (based on 6 areas) teaching, seeing, correcting, group management, presence &...

Air Squat points of performance Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantileve...