Fit-4-You
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This document lists various exercise and fitness activities including stretching, cardio, group fitness, racquetball, swimming, weight training, and yoga.
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Cross fit manual v4
CrossFit aims to build broad, general fitness through constantly varied, high-intensity functional movements. It focuses on maximizing neuroendocrine response, developing power, cross-training modalities, and functional movements. The CrossFit methodology is empirical, clinically tested, and community developed. It has found that CrossFit increases work capacity across broad time and modal domains, supporting its aim of an inclusive fitness.
ActivMotion Bar Training Manual
Here are the key points about grip from the document:
- There are white grip lines on the ActivMotion Bar located exactly 18" from each end.
- The ActivMotion Bar logo is placed directly in the center of the bar.
- These marks serve as reference points for different grips: hands on white lines, single hand on center logo, and offset grip.
- Grip affects the level of instability created - a wider grip increases instability while a narrower grip decreases it.
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This document provides an overview of the foundations of CrossFit. It describes CrossFit as a core strength and conditioning program aimed at improving functional fitness across 10 domains. The CrossFit methodology focuses on constantly varied, high-intensity, functional movements, as well as cross-training and developing power. CrossFit has proven effective for diverse populations from elite athletes to sedentary individuals. The document argues that compound, high-intensity exercise is more effective for fitness than isolation exercises and extended moderate cardio.
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Sample a reponse task 2
This report analyzes Mark Seijbel's physical fitness and nutrition levels. Fitness testing found his aerobic capacity, flexibility, body composition, and muscular endurance were below average. His diet analysis showed high intake of fats, sweets, and oils and low intake of fruits and vegetables. He was consuming more energy than burning through physical activity. The report identifies improving aerobic capacity, flexibility, and body composition as priorities. SMART goals were set to swap high-energy snacks for fruit daily, add two high-intensity runs per week, and improve aerobic capacity by the end of term. Strategies like not buying snacks at school and running after school were suggested. The report concludes commitment to the goals and strategies
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You can view the video associated with this powerpoint at: http://www.medicalfitnesspros.com/rev-up-your-metabolism-part-2
In this presentation we discuss the role of nutrition, cardio, and strength training on metabolism.
Recovery- Doug Stacey CSTS March 2011
The document discusses various recovery strategies including low-moderate intensity exercise, stretching, nutrition and hydration, and therapeutic modalities. It provides details on each strategy and summarizes the current research on their effectiveness for enhancing recovery and performance. Cryotherapy shows some benefits for reducing pain and inflammation but little benefit for performance. Massage and contrast therapy may provide psychological benefits by improving perceptions of recovery but have limited physiological impact.
Recommended
Cross fit manual v4
CrossFit aims to build broad, general fitness through constantly varied, high-intensity functional movements. It focuses on maximizing neuroendocrine response, developing power, cross-training modalities, and functional movements. The CrossFit methodology is empirical, clinically tested, and community developed. It has found that CrossFit increases work capacity across broad time and modal domains, supporting its aim of an inclusive fitness.
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Here are the key points about grip from the document:
- There are white grip lines on the ActivMotion Bar located exactly 18" from each end.
- The ActivMotion Bar logo is placed directly in the center of the bar.
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This report analyzes Mark Seijbel's physical fitness and nutrition levels. Fitness testing found his aerobic capacity, flexibility, body composition, and muscular endurance were below average. His diet analysis showed high intake of fats, sweets, and oils and low intake of fruits and vegetables. He was consuming more energy than burning through physical activity. The report identifies improving aerobic capacity, flexibility, and body composition as priorities. SMART goals were set to swap high-energy snacks for fruit daily, add two high-intensity runs per week, and improve aerobic capacity by the end of term. Strategies like not buying snacks at school and running after school were suggested. The report concludes commitment to the goals and strategies
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The CrossFit methodology aims to build broad, general fitness through constantly varied functional movements performed at high intensity. CrossFit focuses on exercises like Olympic weightlifting, gymnastics, and metabolic conditioning to improve strength, power, stamina, coordination, agility, balance and accuracy. The CrossFit prescription of high-intensity, varied functional movements is meant to best prepare trainees for unknown physical challenges. CrossFit emphasizes empirical, evidence-based training and publicly tracks performance data to continuously improve its program.
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You can view the video associated with this powerpoint at: http://www.medicalfitnesspros.com/rev-up-your-metabolism-part-2
In this presentation we discuss the role of nutrition, cardio, and strength training on metabolism.
Recovery- Doug Stacey CSTS March 2011
The document discusses various recovery strategies including low-moderate intensity exercise, stretching, nutrition and hydration, and therapeutic modalities. It provides details on each strategy and summarizes the current research on their effectiveness for enhancing recovery and performance. Cryotherapy shows some benefits for reducing pain and inflammation but little benefit for performance. Massage and contrast therapy may provide psychological benefits by improving perceptions of recovery but have limited physiological impact.
Cardio Interval Training
Interval training involves alternating between high-intensity exercise bursts and lower-intensity recovery periods. It is more effective for fat loss and fitness gains than steady-state cardio according to research. High-intensity intervals put more stress on the body, elevating heart rate and breathing more than moderate exercise. This triggers a post-workout "afterburn" where the body continues burning calories for up to 48 hours to replace depleted energy stores. Both short-term and long-term benefits include increased fat burning, improved cardiovascular fitness, and a body that is better at converting calories to muscle instead of storing them as fat.
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High intensity interval training
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Cardio Interval Training
Interval training involves alternating between high-intensity exercise bursts and lower-intensity recovery periods. It is more effective for fat loss and fitness gains than steady-state cardio according to research. High-intensity intervals put more stress on the body, elevating heart rate and breathing more than moderate exercise. This triggers a post-workout "afterburn" where the body continues burning calories for up to 48 hours to replace depleted energy stores. Both short-term and long-term benefits include increased fat burning, improved cardiovascular fitness, and a body that is better at converting calories to muscle instead of storing them as fat.
12 week workout-plan
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Exercise programming for weight management
The document provides guidelines and recommendations for exercise programming for weight management. It discusses recommendations from various health organizations for weekly physical activity. It then covers assessing psychological and physical readiness, identifying barriers, and activities that may be enjoyed. Example programs are given for cardiovascular fitness, muscular strength and endurance, and flexibility training over 1-2 weeks. The purpose is to provide a general understanding and examples are not appropriate for all. Consulting a physician or professional is encouraged.
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High intensity interval training
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
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A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
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The article defines CrossFit's three standards of fitness: 1) competency across 10 general physical skills, 2) ability to perform a variety of physical tasks, and 3) competency across the 3 metabolic pathways (phosphagen, glycolytic, oxidative). It then discusses how CrossFit implements training to develop fitness per these standards, focusing on metabolic conditioning/cardio via interval training to balance anaerobic and aerobic work, as well as strength training and gymnastics. The goal is to produce athletes equally skilled in weightlifting, gymnastics, and sprinting for the broadest, most general fitness.
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Fit-4-You
- 5. Cardio
- 7. Racquetball
- 8. Swimming
- 10. Yoga