Terminology/Understanding CF

Question 1

Type I slow twitch muscle fibres

Answer 1

Muscular endurance

Low intensity

Question 2

Type IIa muscle fibres

Answer 2

Fatigue resistant

Less rapid force production than Type IIa

Question 3

Type II fibre activity evidence

Answer 3

Lactate in muscle and blood

Question 4

Aerobic/interval training outcome

Answer 4

Oxidative metabolism of type I fibres (Enzyme concentration, size and number of mitochondria.)

Question 5

Anaerobic training outcome

Answer 5

Increased concentration of anaerobic enzymes

Question 6

Conventional strength training will not improve __________

Answer 6

Cardiac function

Blood composition/volume

Question 7

Conventional strength training will change _________

Answer 7

Muscle capillarisation
Size increase = greater spacing
CAPILLARY DILUTION

Question 8

Metcon training prevents _________

Answer 8

Capillary dilution

Challenges body to deliver oxygen/fuel and remove metabolites.

Question 10

Type IIb fast twitch muscle fibres

Type IIx

Answer 10

Produce high force levels quickly

Fatigue quickly

Question 11

1k run
Max set of pull-ups.
3 factors introduced by run.

Answer 11

1. Blood flow to upper body delayed by run.
2. CNS must re-coordinate.
3. Psychological: FEELS harder.

Question 12

Factors affecting testosterone levels

Answer 12

Large muscle group exercises.
Heavy resistance work (1-3RM).
Moderate to high volume.
Short rest intervals.

Question 13

Angie

Answer 13

100 pull-ups
100 push-ups
100 sit-ups
100 squats

20mins continuous work.
Aerobic.

Question 14

Barbara

Answer 14

5RFT
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3min rest

Roughly 1:1 work:rest
Aerobic interval.

Question 15

Chelsea

Answer 15

30min EMOM
5 pull-ups
10 push-ups
15 squats

Roughly 2:1 work:rest (40:20secs)
Anaerobic interval.

Question 16

GPP

Three key reasoning points

Answer 16

General Physical Preparedness
Base of fitness = Strong foundations upon which to build.

Greater margin for improving performance in elite athletes by improving GPP, makes sport specific training more efficient.

Training/physiology not so well understood that specialisation S&C is optimally effective.

Question 17

An individual can not reach their genetic potential in all activities because…

Answer 17

1. Long endurance events are detrimental to strength training, tissue used for fuel.
2. Upper body mass resulting from strength training makes endurance events more difficult.
3. Concentrations of aerobic and anaerobic enzymes can not be maximised at the same time.
4. Training certain energy systems/muscle groups detracts from training others. Simply not enough time to maximise everything. Even given time, fatigue would compromise training.

Question 18

Astrand

Answer 18

Major evolutionary adaptations “consistent with habitual physical activity, including endurance and peak effort alternated with rest.”

Reasoning behind ‘high intensity’.

Question 19

The ten fitness domains

Answer 19

Cardiovascular and respiratory endurance

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy

Question 20

CrossFit definition of athlete

Answer 20

‘A person who is trained or skilled in strength, power, balance and agility, flexibility and endurance.’

Question 21

Measurable parameters of health

Answer 21

Blood pressure

Cholesterol

Heart rate

Body fat

Muscle mass

Flexibility

Strength

Question 22

What are the three measures of health?

Answer 22

Fitness

Wellness

Sickness

Question 23

Hierarchy of effort and concern

Answer 23

Diet: Lays molecular foundation for fitness and health

Metcon: Builds capacity in the three metabolic pathways; aerobic, lactic, phosphocreatine

Gymnastics: Establishes functional capacity for body control and ROM

Weightlifting/throwing: Develop ability to control external objects and produce power

Sport: Applies fitness in competitive atmosphere with more randomised movements and skill mastery

Question 24

Examples of ‘fringe athletes’

Answer 24

Sumo wrestler

Triathlete

Marathoner

Power lifter

Question 25

Energy is derived aerobically when ________

Answer 25

Energy is derived aerobically when oxygen is utilised to metabolise substrates derived from food and liberates energy.

> 90secs in duration

Low/moderate power output

Question 26

Energy is derived anaerobically when ________

Answer 26

Energy is derived aerobically when energy is liberated from substrates in the absence of oxygen. 2 systems: Phosphogen + lactic acid

Question 27

Benefits of Olympic lifting

Answer 27

Explosiveness/muscle activation Core to extremity sequencing Development of; ``` Strength Muscle Power Speed Coordination Vertical leap Muscular endurance Bone strength Maximum oxygen uptake ```

Question 28

Benefits of gymnastics

Answer 28

Improvement of strength to body weight ratio. Skill development Improvement of; ``` Coordination Balance Agility Accuracy Flexibility ```

Question 29

Limitations of a routine

Answer 29

'Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of stimulus.'

Question 30

Neuroendocrine adaptation is ________

Answer 30

Neuroendocrine adaptation is a change in the body that affects you neurologically or hormonally.

Question 31

Factors affecting neuroendocrine adaptation

Answer 31

Heavy load weight training Short rest periods High heart rate High intensity training

Question 32

Definition of power

Answer 32

Time rate of doing work. Power is defined as intensity and vice versa.

Question 33

"Athletes are weakest at the margins of their exposure." Give an example.

Answer 33

If you only ever cycle 5-7miles in each training session you will test weak at less than five and greater than seven miles. True for; ``` Range of motion Load Rest Intensity Power Etc ```

Question 34

The importance of functional movements are __________

Answer 34

The importance of functional movements are twofold; They are mechanically sound and therefore safe. They elicit a high neuroendocrine response.

Question 35

The four dominant CrossFit themes

Answer 35

Neuroendocrine adaptation Power (Intensity) Cross-Training Functional movements

Question 36

What are the aims of CrossFit?

Answer 36

Forge a broad, general and inclusive fitness. To build a program that would best prepare trainees for any physical contingency - prepare them not only for the unknown but the unknowable.

Question 37

The CrossFit prescription.

Answer 37

Constantly varied, high intensity, functional movement.

Question 38

Break down 'power'.

Answer 38

Three attributes; Load Distance Speed Therefore; Move large loads over long distances and to do so quickly. Note: Intensity is defined exactly as power.