1
Crossfit level 1 certification
10 fitness domains of Crossfit: - ANS cardiovascular/respiratory endurance,
R
stamina, strength, flexibility, power, speed, coordination, agility, balance, and
E
accuracy
H
2 Olympic lifts: - ANS clean and jerk and snatch
IG
(they train athletes to activate more muscle fibers more rapidly more than
through any other modality of training; develop an athletes explosive power,
H
control of external objects, and mastery of critical motor recruitment patterns)
NG
4 fitness models of Crossfit: - ANS the 10 general physical skills, the
I
Hopper, metabolic pathways, sickness-wellness- fitness continuum
Y
Adaptive responses to exercises capable of producing a significant
L
neuroendocrine response: - ANS mass and bone density
F
Aerobic activity: - ANS are usually greater than 90 seconds in duration and
involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
, 2
Anaerobic activity: - ANS energy is liberated from substances in the
absence of O2; these activities are of less than 2 min in duration and involve
moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: -
ER ANS phosphagen and glycolytic (lactic acid)
H
Benefits of eating Paleo: - ANS
IG
Benefits of the GHD foundational exercises: - ANS Hamstring raises on the
H
glute-ham developer (GHD) build powerful hamstrings that might improve
G
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.
IN
Benefits of weighing and measuring food: - ANS
LY
Causes of Rhabdo - ANS intense exercise, alcohol, cocaine, dehydration,
F
heat and humidity, Mevacor
Characteristics of functional movement (natural, universal motor recruitment
patterns, essential, safe, compound yet irreducible, core to extremity, high power
producing): - ANS Natural
Universal Motor Recruitment Patterns
, 3
Essential
Safe
compound yet Irreducible
Core to Extremity
R
High Power Producing
HE
Common faults of squats: - ANS not going deep enough, rolling knees
inside feet, dropping head, losing lumbar extension, dropping shoulders, heels
G
off ground
HI
Compound yet irreducible: - ANS you cannot break down into individual
G
movement and get the same benefit
N
Concept of falling at the margins of your experience and how it relates to
I
variance in crossfit: - ANS constant variance prepares you at your margins
Y
of experience to prevent failure at margins of experience;
FL
Cross training vs Crossfit - ANS cross training is participating in several
sports and Crossfit views cross training as exceeding the normal parameters of
the regular demands of your sport training
Crossfit being an evidence based fitness program: - ANS
Crossfit level 1 certification
10 fitness domains of Crossfit: - ANS cardiovascular/respiratory endurance,
R
stamina, strength, flexibility, power, speed, coordination, agility, balance, and
E
accuracy
H
2 Olympic lifts: - ANS clean and jerk and snatch
IG
(they train athletes to activate more muscle fibers more rapidly more than
through any other modality of training; develop an athletes explosive power,
H
control of external objects, and mastery of critical motor recruitment patterns)
NG
4 fitness models of Crossfit: - ANS the 10 general physical skills, the
I
Hopper, metabolic pathways, sickness-wellness- fitness continuum
Y
Adaptive responses to exercises capable of producing a significant
L
neuroendocrine response: - ANS mass and bone density
F
Aerobic activity: - ANS are usually greater than 90 seconds in duration and
involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
, 2
Anaerobic activity: - ANS energy is liberated from substances in the
absence of O2; these activities are of less than 2 min in duration and involve
moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: -
ER ANS phosphagen and glycolytic (lactic acid)
H
Benefits of eating Paleo: - ANS
IG
Benefits of the GHD foundational exercises: - ANS Hamstring raises on the
H
glute-ham developer (GHD) build powerful hamstrings that might improve
G
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.
IN
Benefits of weighing and measuring food: - ANS
LY
Causes of Rhabdo - ANS intense exercise, alcohol, cocaine, dehydration,
F
heat and humidity, Mevacor
Characteristics of functional movement (natural, universal motor recruitment
patterns, essential, safe, compound yet irreducible, core to extremity, high power
producing): - ANS Natural
Universal Motor Recruitment Patterns
, 3
Essential
Safe
compound yet Irreducible
Core to Extremity
R
High Power Producing
HE
Common faults of squats: - ANS not going deep enough, rolling knees
inside feet, dropping head, losing lumbar extension, dropping shoulders, heels
G
off ground
HI
Compound yet irreducible: - ANS you cannot break down into individual
G
movement and get the same benefit
N
Concept of falling at the margins of your experience and how it relates to
I
variance in crossfit: - ANS constant variance prepares you at your margins
Y
of experience to prevent failure at margins of experience;
FL
Cross training vs Crossfit - ANS cross training is participating in several
sports and Crossfit views cross training as exceeding the normal parameters of
the regular demands of your sport training
Crossfit being an evidence based fitness program: - ANS
