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Counterintelligence Awareness and Reporting 2025
Definition of Crossfit - ANS constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement - ANS load, distance, and speed for production of high power Define intensity - ANS power (intensity is the independent variable) Crossfit methodology: - ANS safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: - ANS cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete - ANS a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete - ANS a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? - ANS aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy 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 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: - ANS phosphagen and glycolytic (lactic acid) 2 Olympic lifts: - ANS clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than
through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns)
Define agility - ANS the ability to minimize transition time from one movement pattern to another Define coordination - ANS the ability to combine several distinct movement patterns into a singular distinct movement
Define speed - ANS the ability to minimize the time cycle of a repeated movement Define power - ANS the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: - ANS short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): - ANS medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: - ANS long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: - ANS the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: - ANS interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: - ANS the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: - ANS nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: - ANS dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: - ANS reduces the angle of a joint Extension: - ANS increases the angle at a point Common faults of squats: - ANS not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: - ANS bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath The general organic physical skills influenced by training: - ANS
The general physical skills improved through training and practice: - ANS power and speed Defining characteristic of functional movement: - ANS universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: - ANS squat, press, deadlift Scaling: - ANS we scale load and intensity but not the program Insulin resistance can cause: - ANS decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? - ANS day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting How to reduce the possibility of getting Rhabdo: - ANS gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout How many grams of protein are in one block? - ANS 7 grams How many grams of fat are in a block? - ANS 1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams How many grams of carbs are in one block? - ANS 9 grams The knee join connects to which part of the body? - ANS tibia and femur The hip joint connects to which part of the body? - ANS femur and pelvis Hip extension is: - ANS dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk Gymnastics: - ANS establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds Glycemic index: - ANS the measure of a foods propensity to raise blood sugar levels
Push jerk points of performance: - ANS full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive
Push jerk violations: - ANS movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out overhead, not standing all the way up
Rhabodomylosis - ANS the breakdown of muscle cells contents that result in the release of muscle fiber contents into the bloodstream; symptoms include: severe muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys Movements OLY lifts are based on: - ANS deadlift, clean, squat, jerk Factors that can be varied in a workout: - ANS time, load, movement, objects, environment Causes of Rhabdo - ANS intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor The 3 macronutrients: - ANS protein, carbohydrates, fat GHD exercises: - ANS uses the abs and hip flexors; the Crossfit exercises that use GHD are hip extension, back extension, hip and back extension, and GHD sit up Traditional definitions of strength from Crossfits definition of strength: - ANS traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent Crossfit hydration recommendations: - ANS half your body weight in ounces Crossfit trainer license agreement signed during course registration process: - ANS Which clients need to be cleared for exercise? - ANS Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: - ANS When to refer an athlete for medical TX? - ANS Understand proper credential name and use earned from meeting the program requires:
- ANS How to assess effectiveness of a program? - ANS Results of clients will prove the effectiveness; safety; efficacy; efficiency.
Understanding of movement functions and redundancy: - ANS One leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything. Scope of movements used in crossfit programing: - ANS - mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans Factors that can be varied, the most important factors, how to apply variance to work outs: - ANS Time/Force or Load/Distance - Most important Goal of crossfit programing: - ANS to increase fitness and GPP Define and give examples of the 3 major movement modalities: - ANS Gymnastics=body weight exercises or calisthenics to improve body control; air squat, pullup, pushup Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts, cleans, snatch Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip Define and give examples of common workout formats: - ANS 3 days on 1 day off 5 days on 2 days off Day 1 - One modality Day 2 - Two rounds for time Day 3 - Three AMRAP How to increase power in workouts? - ANS Identify the scope of the movements used in crossfit programing Ex: functional movement - ANS gymnastics weightlifting monostructur al Benefits of the GHD foundational exercises: - ANS Hamstring raises on the glute- ham developer (GHD) build powerful hamstrings that might improve 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. How movements of the GHD are similar or dissimilarar to the 9 foundational movements: - ANS Hip extension - dynamic hip, static
trunk Back extension - static hip, dynamic trunk Hip/Back extension - dynamic hip & trunk GHD Sit-up - dynamic hips, static trunk Identify what
Relationship between macronutrients and hormones: - ANS Every time you eat, the macronutrients protein and carbohydrate generate complex hormonal responses in your body. These responses ultimately determine how much body fat you will store. Knowing
how to control these responses is the real power of nutrition and the gateway to the zone. Roles of hormones (insulin and glucagon) for blood sugar control: - ANS Blood sugar regulation is the process by which the levels of blood sugar, primarily glucose, are maintained by the body. Glucose regulation in the body is a process of keeping the body in homeostasis. Insulin and glucagon are the main hormones involved. Relative demand on the neurological system as load increases: - ANS as load increases, so does the demand on the neurological system. This is one of the limiting factors of the maximum productive application of force (think technique); the other is biological demand. Threshold training and threshold speed and how to use threshold training as a tool for practicing and improving technique while maximizing speed: - ANS to increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics How to apply threshold training within a workout and why this is extricably bound to optimizing results: - ANS Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity Define and differentiate safety, efficiency, efficacy, in relation to evaluating a fitness program and how to apply to crossfit clients: - ANS safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. ?? Define crossfit: - ANS A core strengthing program made up of constantly varied high intensity functional movements The characteristics of functional movements: - ANS universal motor recruitment patterns; load, speed, distance Universal motor recruitment patterns: - ANS found in everyday life; funtional movement
compound yet Irreducible Core to Extremity High Power Producing Compound yet irreducible: - ANS you cannot break down into individual movement and get the same benefit Define and calculate power: - ANS ability of a muscular unit to apply max force in minimum time; force x distance =time; time rate of doing work Define and calculate work: - ANS ability to perform real physical work ForceXDistance/time = power Intensity and how it's related to power: - ANS "power" higher intensity causes results to happen faster and better;Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness Relative changes in force, distance, and time change power input: - ANS Relationship of intensity and results: - ANS insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity Define variance: - ANS Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat Define general physical preparedness: - ANS General physical preparedness (GPP) is something that all crossfit athletes possess in some sort of way. This basically means that if you are asked to run a mile or back squat heavy, you're going to be pretty decent at both, especially compared to an athlete who only runs or an athlete who only back squats. Concept of falling at the margins of your experience and how it relates to variance in crossfit: - ANS constant variance prepares you at your margins of experience to prevent failure at margins of experience; Difference between specialization and crossfit: - ANS GPP is random and broad; specialization is focusing on specific skills The Hopper: - ANS a container holding an infinite number of randomized physical tasks, from this container tasks are pulled, and you are asked to perform them to
best of your ability Sickness wellness fitness continuum: - ANS 4th model of fitness; measuring, BP, body fat, bone density, triglyceride, good and bad cholesterol, flexibility, muscle mass
