CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
Define Balance Correct Ans-the ability to control the placement of the body's center of
gravity in relation to its support base
Define Accuracy Correct Ans-the ability to control movement in a given direction or at a
given intensity
Body Fat Percentage Numbers on SWF Continuum Correct Ans-sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum Correct Ans-S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum Correct Ans-S - >100 bpm
W - 70 bpm
F - 50 bpm
Define CrossFit Correct Ans-constantly varied, high intensity, functional movement
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
Characteristics of functional movement Correct Ans-natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity Correct Ans-force x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power Correct Ans-the time rate of doing work
force X distance/time
Define General Physical Preparedness Correct Ans-any training period devoted to the
general development of (but not limited to) conditioning, power, strength, skill, flexibility,
endurance, and the other 10 domains of fitness
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
10 Fitness Domains Correct Ans-Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique Correct Ans-method to success for completion of a movement
What are the nine foundational movements in CrossFit Correct Ans-air squat, front squat,
overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
Define functional movement Correct Ans-universal movement patterns; performed in a
wave of contraction from core to extremity, compound movements; capacity to move large
loads over long distance, quickly.
Intensity Correct Ans-power
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise.
Define Evidence Based Fitness Correct Ans-safety, efficiency and efficacy of a fitness
program supported by measurable, observable and repeatable data
CrossFit's Definition of Fitness Correct Ans-increased work capacity across broad time and
modal domains
CrossFit definition of an athlete Correct Ans-a person who is trained or skilled in strength,
power, balance and agility, flexibility, and endurance
Aerobic Correct Ans-Oxygen is utilized to metabolize substrates derived from food and
liberates energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
CrossFit Level 3- Qs & As
Define Balance Correct Ans-the ability to control the placement of the body's center of
gravity in relation to its support base
Define Accuracy Correct Ans-the ability to control movement in a given direction or at a
given intensity
Body Fat Percentage Numbers on SWF Continuum Correct Ans-sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum Correct Ans-S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum Correct Ans-S - >100 bpm
W - 70 bpm
F - 50 bpm
Define CrossFit Correct Ans-constantly varied, high intensity, functional movement
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
Characteristics of functional movement Correct Ans-natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity Correct Ans-force x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power Correct Ans-the time rate of doing work
force X distance/time
Define General Physical Preparedness Correct Ans-any training period devoted to the
general development of (but not limited to) conditioning, power, strength, skill, flexibility,
endurance, and the other 10 domains of fitness
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
10 Fitness Domains Correct Ans-Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique Correct Ans-method to success for completion of a movement
What are the nine foundational movements in CrossFit Correct Ans-air squat, front squat,
overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
, CrossFit L3/CCFT Study Guide| Study topics for the
CrossFit Level 3- Qs & As
Define functional movement Correct Ans-universal movement patterns; performed in a
wave of contraction from core to extremity, compound movements; capacity to move large
loads over long distance, quickly.
Intensity Correct Ans-power
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise.
Define Evidence Based Fitness Correct Ans-safety, efficiency and efficacy of a fitness
program supported by measurable, observable and repeatable data
CrossFit's Definition of Fitness Correct Ans-increased work capacity across broad time and
modal domains
CrossFit definition of an athlete Correct Ans-a person who is trained or skilled in strength,
power, balance and agility, flexibility, and endurance
Aerobic Correct Ans-Oxygen is utilized to metabolize substrates derived from food and
liberates energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
