Crossfit Kids Flashcards
(104 cards)
1
Q
this is CrossFit
A
.,Constantly varied functional movements executed at high intensity
2
Q
IWCABTAMD
A
increased work capacity across broad time and modal domains,
3
Q
Three hormones Minnion said are especially connected with sleep are
A
growth hormone, leptin and the ever-dreaded cortisol.
4
Q
Growth hormone aids in
A
bone and muscle recovery. Without it, your body just doesn’t repair as well.
5
Q
it stimulates the release of stimulates the release of triglycerides from fat cells.
A
of growth hormone:
6
Q
fat cells repress your appetite by releasing
A
leptin.
7
Q
regulates insulin
A
leptin
8
Q
if we are getting adequate growth hormone
A
we use more energy from fat
9
Q
don’t sleep properly, you don’t release
A
leptin it messes with your cravings and your diet,”
10
Q
is seriously bad for our system; we’re only meant to have small doses of it during an adrenaline fight-orflight response
A
“Cortisol
11
Q
Two things that raise cortisol levels
A
stress and overtraining.
12
Q
one thing that reduces cortisol levels
A
sleep.
13
Q
Cortisol is the worst thing to have in your body in the long term why?
A
It stops you from using the energy from food properly, and it causes you to put on weight and break down muscle tissue
14
Q
Milk
A
great source of protein, its breakdown products are easily transported to anywhere in the body that protein building blocks are needed
15
Q
How much milk ?
A
I’m referring to volumes as low as a single eight-ounce serving and as moderate as the American Dietetic Association’s recommendations
16
Q
Milk post recovery why?
A
In fact, there is just about the right amount of carbohydrate and lipid in milk to be optimal for post-exercise recovery—a good balance of the three macronutrients: protein, fat, and carbohydrate. It has been suggested by some research that chocolate milk is even better.
17
Q
Milk allergies can be dangerous or even lethal if untreated, as they induce
A
anaphylaxis
18
Q
anaphylaxis
A
which features an acute drop in blood pressure and difficulty breathing
19
Q
If you can eat cheese, yogurt, or any other dairy-derived product,
A
you don’t have a milk allergy.
20
Q
Milk will hit you with a parade of elements
A
child, it will hit you with a parade of elements grouped under the heading of “gastric distress:” painful intestinal gas, voluminous farting, burping, and nasty diarrhea
21
Q
How many ounce of milk for lactose intolerant to show up
A
12-ounce milk serving generally does not induce symptoms in the lactose intolerant.
22
Q
proximal
A
a structure as being closer to the center of the body or to the beginning of the extremity than another structure (Figure 3). Example: The knee is proximal to the foot.
23
Q
three cardinal
A
intersect at the body’s theoretical center of gravity or center of mass
24
Q
s a movement that takes or pushes a body part away from the mid-line of the body
A
Abduction
25
Flexion occurs in the
in the sagittal plane, anterior-posterior
26
Rotation
is a rotational or pivoting motion around the long axis of the body (where the sagittal and frontal planes meet) or any body segment
27
Thumb towards
Opposition
28
Thumbs outward
Reposition
29
Obesity is a result of a mismatch
environmental conditions we evolved in over the course of the vast majority of our history and the conditions and behaviors of today;
30
Dysevolutio
Dysevolution refers to the lifestyle we pass on culturally, to subsequent generations (2) .
31
CrossFit Kids is to break the cycle
of passing on poor behaviors, by instilling in this and future generations of children a positive association with exercise, a desire to be fit, and a goal to live a long healthy life.
32
Obesity engenders additional near-term morbidities such as:
hyperinsulinemia, glucose intolerance, type 2 diabetes, sleep apnea, and depression (5,21
33
CrossFit Kids is composed of elements designed to reduce
CrossFit Kids is composed of elements designed to reduce Exercise Deficit Disorder and poor lifestyle choices
: laying foundational movement patterns,
providing children with a portion of their prescribed amount of exercise for the week,
improving muscular fitness,
engineering endless opportunities for success
, and discussing roles for food
34
one intent is to have the children learn the
developing motor recruitment pathways, ensuring safe and efficient movement now as well as into the future. points-of-performance of foundational movements
35
key responsibility for a CrossFit Kids Trainer.
What is interesting or important to different age groups varies dramatically, and finding that, while explaining to junior-varsity athletes that getting stronger will increase their chances to making varsity next year, that will not motivate preschoolers .
or the younger ages, a motivator may be letting them know that the more they exercise, the longer they can take their pets for a walk .
36
For kids , at the end of the class
Game at teh end of t
37
CLASS STRUCTURE
PROMOTES LEARNING AND RETENTION
38
Kids learn Skills such as
perseverance and working hard as well as those espoused by SHAPE America (formerly American Alliance for Health, Physical Education, Recreation and Dance—AAHPERD) including:
acknowledging
personal responsibility
, accepting feedback,
working with others,
following rules,
and exhibiting etiquette (1) .
39
“exercise boosts
brain powe
40
classes and instruction are designed to
designed to capture and maintain the attention of participants, reinforcing learning points; many of our methods are based on those outlined in Brain Rules (2).
41
Human brains store information as
complex set of connections between neurons .
42
neurons . The connections are called
synapses
43
brain is not a
static organ
44
the plasticity of our brains ranges from
everyday occurrence to specialized responses; such as allowing victims of strokes to “relearn” how to control limbs
45
growth and death of neurons
growth and death of neurons as well as the formation and removal of synapses is a tightly controlled process (
46
straightforward way of focusing
Novelty
47
CrossFit Kids classes always have an aspect
of unpredictability; they are constantly varied.
48
kids. Classes are built on a
oundation of age-appropriate short segments that allow goals to be accomplished within them, and are not too long to lead to boredom .
49
highlight distinctive aspects and build on the excitement of making the unknown, known
whiteboard is an opportunity to
50
better remembered than neutral events
”Emotionally arousing events tend to be better remembered than neutral events” (2; p79).
51
Example for emotional arousing drill
executing a good super-slow air squat so that you can roll a medicine ball and knock over foam rollers . This emotional connection is not only important for the short term recall, but more importantly for a long term, positive association between exercise and feeling good .
52
Evidence, in fact, exists that physical activity is a means to also protect against
From the opposite perspective, chronic (and incongruent) stress negatively impacts learning (2,6) . Additionally, chronic stress can reduce efforts to be physically active as well as recovery from activity (7,8). A goal of CrossFit Kids classes should be to provide opportunities for success and learning to overcome hurdles . For children with stressful home and/or scholastic environments, these classes may be one of the few positive moments their day . Evidence, in fact, exists that physical activity is a means to also protect against and remediate the effects of stress (9,10).
53
effective way of teaching
John Medina (2; p83) explains that “memory normally works by recording the gist of what we encounter, not by retaining the literal record of the experience.” Establishing larger themes first, before delving into intricate details may be a more effective way of teaching
54
Preschoolers are taught full movements from the start, for example
ull range-of-motion air squat or shoulder press
55
Three general positions are cued to delineate the extent of each movement
athlete starts, goes to, and finishes
56
the goal is their introduction for familiarity not full compliance
hese refer to the minimum positions that must be achieved, and are also the limits of our expectations as CrossFit Kids Trainers . Although more detailed points of performance may be covered in skill work (e .g . knees out or weight on heels) for these young ages, the goal is their introduction for familiarity not full compliance . Increasingly more detailed instruction is provided to older age groups, although they all still begin with the simplest global cues; the progression to details however, occurs on an ever more condensed timeline, from years to perhaps months .
57
e final detail added to the long-term instruction of any movement
It is worth noting that the final detail added to the long-term instruction of any movement is inten- sity, either load or speed .
58
Dr . Richard Mayer support the conclusion
that “groups in multisensory environments always do better than the groups in unisensory environment
59
For all ages teaching
For all ages, the desired movement pattern is shown (visual)
while the points of performance are established (verbal)
, and the class does the movement (tactile) .
60
In preschool and kids
four to six weeks is spent working on a specific skill, allowing the material to be presented in numerous contexts with the intent of peaking the interest of and engaging as many children as possible . For example, the beginning of the deadlift for preschoolers may be cued by calling it the “angry gorilla .” That “start” position can be taught by telling a story about a trip to the zoo, having a contest for the angriest gorilla, explain- ing how strong gorillas are, or just telling them how fun it is to pretend . Essentially, one enhances the instruction by briefly, yet creatively elaborating on the age-appropriate “what,” “how,” or “why.”
61
motor skill learning,
Although movement repetition itself is a key ingredi- ent to motor skill learning,
so may be the extensive cognitive processes that occur during the repetitions (11,12,13,14), leading to enhanced motor solutions .
61
motor skill learning,
Although movement repetition itself is a key ingredi- ent to motor skill learning,
so may be the extensive cognitive processes that occur during the repetitions (11,12,13,14), leading to enhanced motor solutions .
62
enhanced motor solutions .
movement repetition
extensive cognitive processes that occur during the repetitions
63
Three social skills are foundational to human development
imitation, shared attention, and empathic understanding” (15)
64
Meltzoff (15) also states “ accelerates learning and multiplies learning opportu- nities
ndeed, Meltzoff (15) also states “imitation accelerates learning and multiplies learning opportu- nities. It is faster than individual discovery and safer than trial-and-error learning.” Imitation is most effective when the transfer occurs from a “skilled to an unskilled agent”
65
provide an environment
provide an environment
66
isual cues are used
constantly to introduce and reinforce movement patterns,
67
Visual cue
global to fractional perspective;
transferring and integrating sensory information into a motor pattern
echanism involving mirror neurons Visual cue
68
focus attention on a desired example
asses use a “special leader,” while kids and teens classes utilize capable demonstrators from within their own rank
69
Being the exemplar,
Being the exemplar, chosen by the CrossFit Kids Trainer is a desired role, a reward for effort and a celebration of success
70
Shared attention is
the ability to follow the gaze of others to identify targets of interest in the environment;
71
Virtues Of Teaching Movement Skills And Patterns
person moves with poise, economy and confidence in a wide variety of physically challenging situations.
72
individual is perceptive in ‘reading
physical environment, antici- pating movement needs or possibilities and responding appropriately to these, with intelligence and imagination . (1) .
73
he long-term athlete development (LTAD) r
The long-term athlete development (LTAD) model most recently put forth by Balyi (3), dis- cusses distinct stages of development . He posits windows of opportunity that should be utilized to prevent limiting future potential .
74
The methods used to teach movement within this program
road, general, and inclusive .
75
spouses a program CrossFit Kids
CrossFit Kids espouses a program of constantly varied, functional movements, executed at a relative (and age-appropriate) high intensity; and is governed by the progression of establishing sound mechanics and demonstrating consistency before intensity (load or speed) is introduced or increased (9) .
76
“The process of practice towards the achievement of new motor habits
Because of this, practice, when properly undertaken, does not consist in repeating the means of solution of a motor problem time after time, but in the process of solving this problem again and again by techniques which we changed and perfected from repetition to repetition .
77
“Supermethods of Special Physical Preparation for High Class Athlete”
. The tendencies in the rise of motor potential of the organism (N) and skill of the athlete to utilize its (T) over many years of training; S - sport result (12, 15).
78
influences on the organism of the athlete (J
The tendencies in the rise of the leading motor function (F) and intensity of training influences on the organism of the athlete (J) over many years of training; t-time spent on training (12, 15) .
79
e 3. The tendencies in the improvement of the leading function (F) and development of functional systems of the organism (conditionally A, B and C) during many years training; S - sport result (12, 15) .
he tendencies in the improvement of the leading function (F) and development of functional systems of the organism (conditionally A, B and C) during many years training; S - sport result (12, 15) .
80
s underscored by the fact that, “regular participation in organized sports activities does not ensure
youth are adequately exposed to fitness components that can improve their health and reduce risk of injury” (13) . Additionally, focusing on a single sport
81
focusing on a single sport
can lead to
overuse injuries (1
82
whereas sampling multiple sports may be beneficial for
strength and motor coor- dination (15) . I strength and motor coor- dination (15) . I
83
optimal sports performance is the culmination
mal sports performance is the culmination of successful training for a substantial amount of time .
84
rossFit has established three broad movement-related tiers that provide a foundation for sports performance:
metabolic conditioning, gymnastics, and weightlifting
85
The initial goal is to provide a foundation of
cardiorespiratory fitness through relative (and age-appropriate) high-intensity activity .
86
Strength is gaine
Strength is gained neuromuscularly through body- weight gymnastic movements
87
external object in weightlifting .
until mechanics, consistency, and enough testosterone
88
CrossFit Kids recommends the addition of two other types of activity,
impact loading and vestibular work .
89
approximately 12–14 years old, between Tanner stages 3 and 4 (18) . A larger opportunity exists for females, in that:
—Bone mineral content deposition reaches a maximal point
90
“In boys
ncreased bone growth and accrual is matched by increases in muscle strength
91
. In girls
but bone growth and accrual is disproportionately greater when expressed in relation to muscle mass
92
. In girls
but bone growth and accrual is disproportionately greater when expressed in relation to muscle mass, The implication of this is that the effect of circulating reproductive hormones is to increase the sensitivity of female skeletons to load compared with males
93
meta-analysis “supports previous research highlighting the advantage of performing high-impact, weight-bearing activity
eta-analysis “supports previous research highlighting the advantage of performing high-impact, weight-bearing activity on bone mineral accrual during prepubescence and imply that even non-competitive levels of weight-bearing exercise can exert a positive influence on the bone health of young girls” (20
94
Wolff’s Law
The process through which physical activity can cause greater bone accrual is described by Wolff’s Law (21). Bones react and remodel according to the forces put on them, in this case strengthening them .
95
Bones can sense the forces exerted on them
Bones can sense the forces exerted on them by mechanotransduction (21,22) .
96
load frequency and magnitude ,high frequency (>30 Hz), low magnitude loads (<1 MPa) loads
high frequency (>30 Hz), low magnitude loads (<1 MPa) loads
97
To increase bone mass in kids,
Static loading of the skeleton was ineffective at inducing an increase in bone mass compared to cyclical loading
98
Load is factor of
Although the load is a factor the rate of force or strain change is more critical .
99
activities are self-scaled by ability to reduce the risk of injury . R
High frequency impact activities such as jumping and bounding, broadly termed impact loading, are an effec- tive means to cause rapid force changes and perhaps elicit positive changes
100
Which is better static hold or sudden load for bone growth in kids.
The rather slow lifting phase as well as the static hold may do far less to influence bone mass than the sudden de-loading (high frequency change) when the weight is dropped (or the rapid loading in a jerk)
101
cause rapid force changes and perhaps elicit positive changes
High frequency impact activities such as jumping and bounding, broadly termed impact loading, are an effec- tive means to cause rapid force changes and perhaps elicit positive changes (24) . Without an external load, these activities are self-scaled by ability to reduce the risk of injury . Regarding load, the rather slow lifting phase as well as the static hold may do far less to influence bone mass than the sudden de-loading (high frequency change) when the weight is dropped (or the rapid loading in a jerk)(23)
102
Weeks (25,26) noted sex-specific improvements in bone density
eight-month intervention of adding ten minutes of jumping twice a week to an adolescent physical educa- tion class
103
Impact loading activities
growing skeleton as well as the improvements they bring about in such physical skills as power, speed, and strength .
