CrossFit Level 3/CCFT Study Guide/ 734
Quizzes & Correct Ans/ 2024-2025.
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
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,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)
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,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
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, 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
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum - Answer: S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - Answer: S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - Answer: S - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
high-density lipoprotein (HDL) on SWF Continuum - Answer: S - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - Answer: S - >3
W - 1-3
F - <1
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Quizzes & Correct Ans/ 2024-2025.
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
Page 1 of 120
,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)
Page 2 of 120
,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
Page 3 of 120
, 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
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum - Answer: S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - Answer: S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - Answer: S - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
high-density lipoprotein (HDL) on SWF Continuum - Answer: S - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - Answer: S - >3
W - 1-3
F - <1
Page 4 of 120
