CF-L3 / CCFT Study Guide and
answers
What is the definition of CrossFit?✔✔constantly varied, high intensity, functional
movement
What are the characteristics of functional movements?✔✔natural, universal motor
recruitment patterns, essential, safe, compound yet irreducible, core to extremity,
high power producing
What is the formula for work?✔✔force x distance
What are the x and y axis for the graph of work capacity?✔✔x = time, y = power
What is the formula for power?✔✔power = work / time
What is the definition of general physical preparedness?✔✔any training period
devoted to the general development of the ten general physical traits
What are the ten fitness domains?✔✔Endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, accuracy
What is technique, broadly speaking?✔✔method to success for completion of a
movement
What are the nine foundational movements?✔✔Squat series, press series, lift series
What are the three movements in the squat series?✔✔Air squat, front squat,
overhead squat
What are the three movements in the pressing series?✔✔Strict press, push press,
push jerk
What are the three movements in the lifting series?✔✔Deadlift, sumo deadlift high
pull, medicine ball clean
What is a functional movement?✔✔universal movement patterns performed in a
wave of contraction from core to extremity; compound movements with the capacity
to move large loads over long distance, quickly
What is intensity?✔✔Independent variable most commonly associated with
maximizing the rate of return of favorable adaptation to exercise
What is evidence-base fitness?✔✔safety, efficiency and efficacy of a fitness program
supported by measurable, observable and repeatable data
, What is CrossFit's definition of fitness?✔✔increased work capacity across broad
time and modal domains
What is CrossFit's definition of an athlete?✔✔a person who is trained in the ten
physical traits
Describe the aerobic energy pathway✔✔Energy derived from oxygen
Describe the anaerobic energy pathway✔✔Energy derived from substrates without
oxygen
What does gymnastics improve and how?✔✔improves strength to weight ratio by
using bodyweight as a source of resistance
Define neuroendocrine adaptation✔✔change in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development?✔✔testosterone, growth factor,
human growth hormone
How do you calculate CrossFit's standard of protein/calorie intake?✔✔Total calories
set around 1 gram of protein per pound of lean body mass
What is CrossFit's recommended macro prescription? //✔✔
What are the four operational models for defining fitness?✔✔Ten Fitness Domains,
The Hopper Model, Bio-energetics (metabolic pathways), Sickness-Wellness-Fitness
Continuum
What is the definition of strength?✔✔Ability to produce force (i.e. productive
application of force)
What is the definition of stamina?✔✔Ability to use energy
What is the definition of endurance?✔✔Ability to use oxygen
What is the definition of flexibility?✔✔Ability to maximize ROM at a joint
What is the definition of coordination?✔✔Ability to combine distinct movement into a
singular movement
What is the definition of agility?✔✔Ability to minimize transition from movemet to
movement
What is the definition of balance?✔✔Ability to control body center in relation to base
of support
answers
What is the definition of CrossFit?✔✔constantly varied, high intensity, functional
movement
What are the characteristics of functional movements?✔✔natural, universal motor
recruitment patterns, essential, safe, compound yet irreducible, core to extremity,
high power producing
What is the formula for work?✔✔force x distance
What are the x and y axis for the graph of work capacity?✔✔x = time, y = power
What is the formula for power?✔✔power = work / time
What is the definition of general physical preparedness?✔✔any training period
devoted to the general development of the ten general physical traits
What are the ten fitness domains?✔✔Endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, accuracy
What is technique, broadly speaking?✔✔method to success for completion of a
movement
What are the nine foundational movements?✔✔Squat series, press series, lift series
What are the three movements in the squat series?✔✔Air squat, front squat,
overhead squat
What are the three movements in the pressing series?✔✔Strict press, push press,
push jerk
What are the three movements in the lifting series?✔✔Deadlift, sumo deadlift high
pull, medicine ball clean
What is a functional movement?✔✔universal movement patterns performed in a
wave of contraction from core to extremity; compound movements with the capacity
to move large loads over long distance, quickly
What is intensity?✔✔Independent variable most commonly associated with
maximizing the rate of return of favorable adaptation to exercise
What is evidence-base fitness?✔✔safety, efficiency and efficacy of a fitness program
supported by measurable, observable and repeatable data
, What is CrossFit's definition of fitness?✔✔increased work capacity across broad
time and modal domains
What is CrossFit's definition of an athlete?✔✔a person who is trained in the ten
physical traits
Describe the aerobic energy pathway✔✔Energy derived from oxygen
Describe the anaerobic energy pathway✔✔Energy derived from substrates without
oxygen
What does gymnastics improve and how?✔✔improves strength to weight ratio by
using bodyweight as a source of resistance
Define neuroendocrine adaptation✔✔change in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development?✔✔testosterone, growth factor,
human growth hormone
How do you calculate CrossFit's standard of protein/calorie intake?✔✔Total calories
set around 1 gram of protein per pound of lean body mass
What is CrossFit's recommended macro prescription? //✔✔
What are the four operational models for defining fitness?✔✔Ten Fitness Domains,
The Hopper Model, Bio-energetics (metabolic pathways), Sickness-Wellness-Fitness
Continuum
What is the definition of strength?✔✔Ability to produce force (i.e. productive
application of force)
What is the definition of stamina?✔✔Ability to use energy
What is the definition of endurance?✔✔Ability to use oxygen
What is the definition of flexibility?✔✔Ability to maximize ROM at a joint
What is the definition of coordination?✔✔Ability to combine distinct movement into a
singular movement
What is the definition of agility?✔✔Ability to minimize transition from movemet to
movement
What is the definition of balance?✔✔Ability to control body center in relation to base
of support
