Term
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Definition
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Term
| The CrossFit prescription: |
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Definition
| Constantly varied, high-intensity, functional movement |
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Term
| Most important aspect of functional movements: |
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Definition
| Capacity to move large loads over long distances quickly |
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Term
| Ten recognized fitness domains: |
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Definition
| Endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy |
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Term
| CrossFit definition of an athlete: |
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Definition
| A person who is trained or skilled in strength, power, balance and agility flexibility, and endurance. |
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Term
| What is the CrossFit Method? |
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Definition
| Diet, metabolic conditioning, gymnastics, weightlifting and throwing, sport |
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Term
| Three main energy systems: |
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Definition
| Aerobic, anaerobic-phosphagen, anaerobic-lactic acid |
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Term
| Energy is derived aerobically when: |
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Definition
| oxygen is utilized to metabolize substrates derived from food and activity is greater than ninety seconds in duration and involves low to moderate power output or intensity. |
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Term
| Energy is derived anaerobically when: |
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Definition
| energy is liberated from substrates in the absence of oxygen and activity is less than two minutes in duration and involves moderate to high output or intensity. |
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Term
| Neuroendocrine Adaptation: |
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Definition
| A change in the body that affects you either neurologically or hormonally. One of the four defining themes of the CrossFit program. |
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Term
| Elements of CrossFit training associated with a high neuroendocrine response: |
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Definition
| Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals |
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Term
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Definition
| time rate of doing work. Intensity. One of the four defining themes of the CrossFit program. |
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Term
| CrossFit definition of cross training: |
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Definition
| Exceeding the normal parameters of the regular demands of your sport or training. One of the four defining themes of the CrossFit program. |
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Term
| The four defining themes of the CrossFit program: |
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Definition
| Neuroendocrine adaptation, power, cross-training, functional movement |
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Term
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Definition
| Movements that mimic motor recruitment patterns found in everday life. The importance of functional movements is primarily two-fold. First--movements are mechanically sound and therefore safe, second--they are the movements that elicit a high neuroendocrine response. One of the four dominant themes of the CrossFit program |
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Term
| CrossFit dietary prescription: |
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Definition
| Protein-lean and varied. 30% of daily caloric load. Carbohydrates-predominantly low-glycemic and account for 40% of daily total caloric load.Fat-predominantly monounsaturated and account for 30% of daily caloric load.Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on activity level |
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Term
| CrossFit food recommendations: |
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Definition
| Garden vegetables, especially greens, lean meats, nuts and seeds, little starch, no sugar. |
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Term
| Three standards or models for evaluating and guiding fitness: |
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Definition
1. The ten general physical skills
2. Performance of athletic tasks
3. Energy systems that drive all human action |
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Term
| Three metabolic pathways: |
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Definition
1. Phosphagen pathway-highest-powered activities that last less than ten seconds.
2. Glycolytic pathway-moderate-powered activities that last up to several minutes.
3. Oxidative pathway-low-powered activities that last in excess of several minutes. |
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Term
| Seiler's three waves of adaptation to endurance training: |
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Definition
1. Increased maximal oxygen consumption
2. Increased lactate threshold
3. Increased efficiency
CrossFit focuses on first two waves |
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Term
| Importance of interval training: |
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Definition
| Receive benefits of endurance work without loss of strength, speed and power |
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Term
| Theoretical Hierarchy of Athlete Development: |
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Definition
1. Nutrition
2. Metabolic Conditioning
3. Gymnastics
4. Weightlifting and Throwing
5. Sport |
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Term
| CrossFit definition of health: |
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Definition
| Increased work capacity across broad time, modal, and age domains. |
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Term
| CrossFit definition of work capacity: |
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Definition
| Ability to perform real physical work as measured by force x distance/time (which is average power). |
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Term
| Recommended diet for measuring food intake: |
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Definition
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Term
| Elements of programming template: |
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Definition
1. M=monostructural metabolic conditioning or cardio
2. G=gymnastics, bodyweight exercises
3. W=weightlifting, powerlifting and olympic lifts |
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Term
| Single element days in 3 days on, 1 off template: |
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Definition
| Days 1, 5, 9. Recovery not a limiting factor. Rest is long and deliberate and focus is kept on improvement of the element, not on total metabolic effect. |
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Term
| Two element days in 3 days on, 1 off template: |
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Definition
| Days 2, 6, and 10. Exercise couplets performed alternately until repeated for a total of 3-5 rounds for time. Task is priority. Elements are moderate to high intensity and work-rest management is critical |
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Term
| Three element days in 3 days on, 1 off template: |
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Definition
| Days 3, 7, and 11. Exercise triplet repeated for 20 minutes for reps. Time priority. Challenge is in repeating cycles rather than in difficulty of individual elements. |
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Term
| Can scale workouts by modifying: |
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Definition
1. Movements
2. Reps/Rounds
3. Time |
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Term
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Definition
| Performing the common uncommonly well. Important to master fundamentals before moving on to more complex movements. |
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Term
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Definition
| Breakdown of muscle cell contents that results in the release of muscle fiber contents into the bloodstream. |
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Term
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Definition
| Severe generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark red "Coca-Cola" urine. |
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Term
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Definition
1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Medicine Ball Clean |
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