Comprehensive CrossFit Level Three Study Guide-
Questions and Answers 100% Solved
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
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
, Comprehensive CrossFit Level Three Study Guide-
Questions and Answers 100% Solved
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
pyruvate oxidized to produce 34 ATP
Anaerobic Correct Ans-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
, Comprehensive CrossFit Level Three Study Guide-
Questions and Answers 100% Solved
Glucose oxidized to pyruvate produces 2 ATP
What does gymnastics improve and how? Correct Ans-improves strength to weight ratio
by using the body's own weight as a source of resistance
Define neuroendocrine adaptation Correct Ans-change in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development? Correct Ans-testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? Correct Ans-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) Correct Ans-10
Fitness Domains
Performance of Athletic Tasks (hopper)
Questions and Answers 100% Solved
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
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
, Comprehensive CrossFit Level Three Study Guide-
Questions and Answers 100% Solved
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
pyruvate oxidized to produce 34 ATP
Anaerobic Correct Ans-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
, Comprehensive CrossFit Level Three Study Guide-
Questions and Answers 100% Solved
Glucose oxidized to pyruvate produces 2 ATP
What does gymnastics improve and how? Correct Ans-improves strength to weight ratio
by using the body's own weight as a source of resistance
Define neuroendocrine adaptation Correct Ans-change in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development? Correct Ans-testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? Correct Ans-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) Correct Ans-10
Fitness Domains
Performance of Athletic Tasks (hopper)
