CrossFit L3/CCFT Study Guide questions with verified ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
detailed answers ||\\//||
Define CrossFit - correct answer✔✔constantly varied, high intensity, functional movement
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Characteristics of functional movement - correct 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 - correct answer✔✔force x distance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
graph: ||\\//||
vertical axis = power ||\\//|| ||\\//|| ||\\//||
horizontal axis = time ||\\//|| ||\\//|| ||\\//||
Define and calculate power - correct answer✔✔the time rate of doing work
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
force X distance/time
||\\//|| ||\\//||
Define General Physical Preparedness - correct 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 - correct answer✔✔Cardiovascular and Respiratory endurance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique - correct answer✔✔method to success for completion of a movement
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
What are the nine foundational movements in CrossFit - correct answer✔✔air squat, front
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
squat, overhead squat ||\\//|| ||\\//||
deadlift, sumo deadlift high pull, MB clean ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strict press, push press, push jerk
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define functional movement - correct 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 - correct answer✔✔power ||\\//|| ||\\//|| ||\\//||
independent variable most commonly associated with maximizing the rate of return of ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
favorable adaptation to exercise. ||\\//|| ||\\//|| ||\\//||
,Define Evidence Based Fitness - correct answer✔✔safety, efficiency and efficacy of a fitness
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
program supported by measurable, observable and repeatable data
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
CrossFit's Definition of Fitness - correct answer✔✔increased work capacity across broad time
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
and modal domains
||\\//|| ||\\//|| ||\\//||
CrossFit definition of an athlete - correct answer✔✔a person who is trained or skilled in
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strength, power, balance and agility, flexibility, and endurance ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Aerobic - correct 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 - correct 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? - correct answer✔✔improves strength to weight
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ratio by using the body's own weight as a source of resistance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define neuroendocrine adaptation - correct answer✔✔change in the body that affects you
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
either neurologically or hormonally ||\\//|| ||\\//|| ||\\//||
Which hormones are vital to athletic development? - correct answer✔✔testosterone
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
insulin-like growth factor ||\\//|| ||\\//||
human growth hormone ||\\//|| ||\\//||
How to calucate CrossFit's standard of protein/calorie intake? - correct 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) - correct answer✔✔10
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Fitness Domains ||\\//||
Performance of Athletic Tasks (hopper) ||\\//|| ||\\//|| ||\\//|| ||\\//||
Energy Systems/Metabolic Pathways ||\\//|| ||\\//||
Health Markers/Sickness,Wellness,Fitness Continuum ||\\//|| ||\\//||
detailed answers ||\\//||
Define CrossFit - correct answer✔✔constantly varied, high intensity, functional movement
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Characteristics of functional movement - correct 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 - correct answer✔✔force x distance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
graph: ||\\//||
vertical axis = power ||\\//|| ||\\//|| ||\\//||
horizontal axis = time ||\\//|| ||\\//|| ||\\//||
Define and calculate power - correct answer✔✔the time rate of doing work
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
force X distance/time
||\\//|| ||\\//||
Define General Physical Preparedness - correct 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 - correct answer✔✔Cardiovascular and Respiratory endurance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique - correct answer✔✔method to success for completion of a movement
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
What are the nine foundational movements in CrossFit - correct answer✔✔air squat, front
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
squat, overhead squat ||\\//|| ||\\//||
deadlift, sumo deadlift high pull, MB clean ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strict press, push press, push jerk
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define functional movement - correct 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 - correct answer✔✔power ||\\//|| ||\\//|| ||\\//||
independent variable most commonly associated with maximizing the rate of return of ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
favorable adaptation to exercise. ||\\//|| ||\\//|| ||\\//||
,Define Evidence Based Fitness - correct answer✔✔safety, efficiency and efficacy of a fitness
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
program supported by measurable, observable and repeatable data
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
CrossFit's Definition of Fitness - correct answer✔✔increased work capacity across broad time
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
and modal domains
||\\//|| ||\\//|| ||\\//||
CrossFit definition of an athlete - correct answer✔✔a person who is trained or skilled in
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strength, power, balance and agility, flexibility, and endurance ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Aerobic - correct 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 - correct 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? - correct answer✔✔improves strength to weight
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ratio by using the body's own weight as a source of resistance
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define neuroendocrine adaptation - correct answer✔✔change in the body that affects you
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
either neurologically or hormonally ||\\//|| ||\\//|| ||\\//||
Which hormones are vital to athletic development? - correct answer✔✔testosterone
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
insulin-like growth factor ||\\//|| ||\\//||
human growth hormone ||\\//|| ||\\//||
How to calucate CrossFit's standard of protein/calorie intake? - correct 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) - correct answer✔✔10
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Fitness Domains ||\\//||
Performance of Athletic Tasks (hopper) ||\\//|| ||\\//|| ||\\//|| ||\\//||
Energy Systems/Metabolic Pathways ||\\//|| ||\\//||
Health Markers/Sickness,Wellness,Fitness Continuum ||\\//|| ||\\//||
