CrossFit Level 3 Study Guide 2026-2027 Exam
Question And Answers
Oxidative Pathway - ANSWER-Aerobic Energy
System
1,000- 2,000 watts metabolic power
230 - 460 watts mechanical power (23% of metabolic)
Time Domain: Over 2mins
Location: Mitochondria of cells
Muscle fiber type: Type 1
Substrate: Pyruvate (from gycolysis), or acetate
(derived from fat or protein)
ATP Mechanism: Pruvate oxidized to produce 34 ATP
(fat, protein yeild less)
Example of activity: 2km row, 40-mile bike ride, anything
over 2min
Three Categories of Muscle Fibers - ANSWER-- Type
IIb fast-twitch fibers (also know as Type IIx): recruited
,for very short-duration high-intensity bursts of power
such as maximal and near maximal lifts and short sprints.
These fibers produce high force levels quickly but they
fatigue quickly as well.
- Type IIa fast-twitch fibers are more fatigueresistant
than Type IIb fibers, but they cannot produce force as
rapidly. They are used more during sustained power
activities such as sprinting 400 meters or doing repeated
lifts with a weight below your maximum (but not with
very light weights).
- Type I slow-twitch fibers are used in lower intensity
exercises such as very light resistance work aimed at
muscular endurance and long-duration aerobic activities
such as 5K and 10K runs.
Relationship between CNS Stimulation and Muscle Fibers
- ANSWER-Once the demand for power reaches
approximately 20 percent of maximal, the CNS
stimulation is strong enough to recruit some Type IIa
fibers. Evidence of Type II fiber activity is provided by
the presence of lactate in the muscle and blood. As the
demand for force increases, larger waves of excitation
,from the CNS eventually result in the recruitment of Type
IIb fibers (these have the highest threshold of excitation).
To produce maximal force, the CNS produces the largest
possible stimulation and all available motor units serving
the muscle are recruited (all three types). Note that only
trained athletes are actually able to recruit all of the
available motor units. This is one of the reasons we see
very fast gains in strength with novices to strength
training, as they "learn" to recruit more existing fibers.
Frontal Plane - ANSWER-Vertical plane that divides the
body into a front half and a back half.
Abduction and adduction of the limbs are examples of
movements within the frontal plane.
Anatomical Position - ANSWER-
Sagittal Plane - ANSWER-Vertical plane that divides the
body into a right and left half.
, Sagittal plane movements occur within or parallel to the
verticle plane dividing the body into right and left halves.
Flexion and extension of the hips and trunk are good
exmaples of movements in the Sagittal Plane. (e.g.,
Air Squats, KB Swings)
Transverse Plane - ANSWER-Horizontal plane that
divides the body into a top and bottom half.
Rotation of the head and trunk are examples of
movements in the transverse plane.
Abduction - ANSWER-Movement observed when a limb
moves away from the midline.
Adduction - ANSWER-When a limb moves towards the
midline.
Extension - ANSWER-When the angle of the bones that
comprise a joint increases.
Question And Answers
Oxidative Pathway - ANSWER-Aerobic Energy
System
1,000- 2,000 watts metabolic power
230 - 460 watts mechanical power (23% of metabolic)
Time Domain: Over 2mins
Location: Mitochondria of cells
Muscle fiber type: Type 1
Substrate: Pyruvate (from gycolysis), or acetate
(derived from fat or protein)
ATP Mechanism: Pruvate oxidized to produce 34 ATP
(fat, protein yeild less)
Example of activity: 2km row, 40-mile bike ride, anything
over 2min
Three Categories of Muscle Fibers - ANSWER-- Type
IIb fast-twitch fibers (also know as Type IIx): recruited
,for very short-duration high-intensity bursts of power
such as maximal and near maximal lifts and short sprints.
These fibers produce high force levels quickly but they
fatigue quickly as well.
- Type IIa fast-twitch fibers are more fatigueresistant
than Type IIb fibers, but they cannot produce force as
rapidly. They are used more during sustained power
activities such as sprinting 400 meters or doing repeated
lifts with a weight below your maximum (but not with
very light weights).
- Type I slow-twitch fibers are used in lower intensity
exercises such as very light resistance work aimed at
muscular endurance and long-duration aerobic activities
such as 5K and 10K runs.
Relationship between CNS Stimulation and Muscle Fibers
- ANSWER-Once the demand for power reaches
approximately 20 percent of maximal, the CNS
stimulation is strong enough to recruit some Type IIa
fibers. Evidence of Type II fiber activity is provided by
the presence of lactate in the muscle and blood. As the
demand for force increases, larger waves of excitation
,from the CNS eventually result in the recruitment of Type
IIb fibers (these have the highest threshold of excitation).
To produce maximal force, the CNS produces the largest
possible stimulation and all available motor units serving
the muscle are recruited (all three types). Note that only
trained athletes are actually able to recruit all of the
available motor units. This is one of the reasons we see
very fast gains in strength with novices to strength
training, as they "learn" to recruit more existing fibers.
Frontal Plane - ANSWER-Vertical plane that divides the
body into a front half and a back half.
Abduction and adduction of the limbs are examples of
movements within the frontal plane.
Anatomical Position - ANSWER-
Sagittal Plane - ANSWER-Vertical plane that divides the
body into a right and left half.
, Sagittal plane movements occur within or parallel to the
verticle plane dividing the body into right and left halves.
Flexion and extension of the hips and trunk are good
exmaples of movements in the Sagittal Plane. (e.g.,
Air Squats, KB Swings)
Transverse Plane - ANSWER-Horizontal plane that
divides the body into a top and bottom half.
Rotation of the head and trunk are examples of
movements in the transverse plane.
Abduction - ANSWER-Movement observed when a limb
moves away from the midline.
Adduction - ANSWER-When a limb moves towards the
midline.
Extension - ANSWER-When the angle of the bones that
comprise a joint increases.
