CrossFit L3/CCFT Study Guide 2024 with Complete Solutions

CrossFit L3/CCFT Study Guide 2024 with Complete Solutions Define CrossFit - Answer- constantly varied, high intensity, functional movement Characteristics of functional movement - Answer- natural universal motor recruitment patterns essential safe compound yet irreducible core to extremity high power producing Calculate Work and Plot Graph of work capacity - Answer- force x distance graph: vertical axis = power horizontal axis = time Define and calculate power - Answer- the time rate of doing work force X distance/time Define General Physical Preparedness - Answer- 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 10 Fitness Domains - Answer- Cardiovascular and Respiratory endurance Stamina Strength Flexibility Coordination Agility Balance Accuracy Power Speed Define technique - Answer- method to success for completion of a movement What are the nine foundational movements in CrossFit - Answer- air squat, front squat, overhead squat deadlift, sumo deadlift high pull, MB clean strict press, push press, push jerk Define functional movement - Answer- 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 - Answer- power independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Define Evidence Based Fitness - Answer- safety, efficiency and efficacy of a fitness program supported by measurable, observable and repeatable data CrossFit's Definition of Fitness - Answer- increased work capacity across broad time and modal domains CrossFit definition of an athlete - Answer- a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance Aerobic - Answer- 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 pyruvate oxidized to produce 34 ATP Anaerobic - Answer- energy is liberated from substrates in the absense of oxygen less than two minutes in duration @ moderate to high power/intensity phosphagen (or phosphocreatine) cyctosol of muscle cells type 2a mucle fibers derived from phosphocreatine molecules in muscles Phosphate molecule from phosphocreatine joins ADP to form ATP lactic acid (or glycolytic) cyctosol of muscle cells type 2b muscle fibers derived from glucose in bloodstream Glucose oxidized to pyruvate produces 2 ATP What does gymnastics improve and how? - Answer- improves strength to weight ratio by using the body's own weight as a source of resistance Define neuroendocrine adaptation - Answer- change in the body that affects you either neurologically or hormonally Which hormones are vital to athletic development? - Answer- testosterone insulin-like growth factor human growth hormone How to calucate CrossFit's standard of protein/calorie intake? - Answer- Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore athlete. Then 30% cals from Protein/Fat and 40% from low glycemic carbs 4 CrossFit Operational Models (provide the basis for defining fitness) - Answer- 10 Fitness Domains Performance of Athletic Tasks (hopper) Energy Systems/Metabolic Pathways Health Markers/Sickness,Wellness,Fitness Continuum Define Cardio Vascular/Respiratory Endurance - Answer- The ability of body systems to gather, process, and deliver oxygen. Define Stamina - Answer- the ability of body systems to process, deliver, store, and utilize energy Define Strength - Answer- The ability of a muscular unit, or combination of muscular units, to apply force; productive application of force Define Flexibility - Answer- the ability to maximize the range of motion at a given joint Define power - Answer- the ability of a muscular unit or combo of muscular units, to apply maximum force in minimum time Define speed - Answer- the ability to minimize the time cycle of a repeated movement Define Coordination - Answer- the ability to combine several distinct movement patterns into a singular distinct movement Define Agility - Answer- The ability to minimize transition time from one movement to another Define Balance - Answer- the ability to control the placement of the body's center of gravity in relation to its support base Define Accuracy - Answer- the ability to control movement in a given direction or at a given intensity Body Fat Percentage Numbers on SWF Continuum - Answer- sickness - M 25%, F 32% wellness - M ~18%, F ~20% fitness - M ~6%, F ~12% Blood Pressure Numbers on SWF Continuum - Answer- S - 140/90 mmHg