CrossFit L3/CCFT Study Guide Rated A+

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CrossFit L3/CCFT Study Guide Rated A+ Define CrossFit ✔✔constantly varied, high intensity, functional movement Characteristics of functional movement ✔✔natural universal motor recruitment p... atterns 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 Define and calculate power ✔✔the time rate of doing work force X distance/time Define General Physical Preparedness ✔✔any training period devoted to the general development of (but not limited to) conditioning, power, strength, skill, flexibility, endurance, and the other 10 domains of fitness 10 Fitness Domains ✔✔Cardiovascular and Respiratory endurance Stamina Strength Flexibility Coordination Agility Balance Accuracy Power Speed Define technique ✔✔method to success for completion of a movement What are the nine foundational movements in CrossFit ✔✔air squat, front squat, overhead squat deadlift, sumo deadlift high pull, MB clean strict press, push press, push jerk Define functional movement ✔✔universal movement patterns; performed in a wave of contraction from core to extremity, compound movements; capacity to move large loads over long distance, quickly. Intensity ✔✔power independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Define Evidence Based Fitness ✔✔safety, efficiency and efficacy of a fitness program supported by measurable, observable and repeatable data CrossFit's Definition of Fitness ✔✔increased work capacity across broad time and modal domains CrossFit definition of an athlete ✔✔a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance Aerobic ✔✔Oxygen is utilized to metabolize substrates derived from food and liberates energy usually greater than 9 seconds in length @ low to moderate in power output/intensity occurs in mitochondria type 1 muscle fibers substrate = pyruvate or acetate pyruvate oxidized to produce 34 ATP Anaerobic ✔✔energy is liberated from substrates in the absense of oxygen less than two minutes in duration @ moderate to high power/intensity phosphagen (or phosphocreatine) cyctosol of muscle cells [Show More]

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