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What is crossfits prescription
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CrossFit prescription is “constantly varied, high-intensity, functional
movement.”
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What are Functional Movements
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Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity;
and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects
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our prescription of functionality and
intensity is constantly varied
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three most important and interdependent facets of any fitness program
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can be supported only by measurable, observable, repeatable
facts
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CrossFit increases work capacity across broad time and modal domains.
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building a broad, general, and inclusive fitness program
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Increased Work Capacity is seen as
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the holy grail of performance improvement
and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates.
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Crossfits ten recognized fitness domains.
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Cardiovascular and Respiratory
endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
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CrossFit definition of an athlete
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“a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance”.
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CrossFit method is to establish a hierarchy
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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 ability to control external objects and produce power.
- Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery
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What is a “fringe athletes”
their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges
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three main energy systems that fuel all human activity.
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aerobically,
anaerobically and metabolic
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Aerobic training
benefits cardiovascular function and decreases body fat
Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power
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Anaerobic activity
benefits cardiovascular function and decreases body fat.
- improve power, speed, strength,
- and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time.
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Olympic lifts
- teaches one to apply force to muscle groups in proper sequence, i.e., from the
- center of the body to its extremities (core to extremity).
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clean and jerk and snatch help with what?
- condition the body to receive such forces from another moving body both safely and
- effectively.
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Olympic lifts unique capacity to develop
strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress.
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Gymnastics
develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.
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Gymnastics Importance
- this modality is for strength development it is without a doubt the ultimate approach to improving coordination, balance, agility,
- accuracy, and flexibility.
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is a core strength and conditioning program
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“Neuroendocrine adaptation”
is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift.
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Benefits to Neuroendocrine
Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
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The four defining themes of the CrossFit
Program
Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals,are all associated with a high neuroendocrine response.
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