CF-L3 / CCFT Study Guide
1. What is the definition of CrossFit?: constantly varied, high intensity, functional movement
2. What are the characteristics of functional movements?: natural, universal motor recruit- ment patterns,
essential, safe, compound yet irreducible, core to extremity, high power producing
3. What is the formula for work?: force x distance
4. What are the x and y axis for the graph of work capacity?: x = time, y = power
5. What is the formula for power?: power = work / time
6. What is the definition of general physical preparedness?: any training period devoted to the general
development of the ten general physical traits
7. What are the ten fitness domains?: Endurance, stamina, strength, flexibility, power, speed, coordi- nation, agility,
balance, accuracy
8. What is technique, broadly speaking?: method to success for completion of a movement
9. What are the nine foundational movements?: Squat series, press series, lift series
10. What are the three movements in the squat series?: Air squat, front squat, overhead squat
11. What are the three movements in the pressing series?: Strict press, push press, push jerk
12. What are the three movements in the lifting series?: Deadlift, sumo deadlift high pull, medicine
ball clean
13. What is a functional movement?: universal movement patterns performed in a wave of contraction from core
to extremity; compound movements with the capacity to move large loads over long distance, quickly
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, 14. What is intensity?: Independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise
15. What is evidence-base fitness?: safety, eflciency and eflcacy of a fitness program supported by
measurable, observable and repeatable data
16. What is CrossFit's definition of fitness?: increased work capacity across broad time and modal
domains
17. What is CrossFit's definition of an athlete?: a person who is trained in the ten physical traits
18. Describe the aerobic energy pathway: Energy derived from oxygen
19. Describe the anaerobic energy pathway: Energy derived from substrates without oxygen
20. What does gymnastics improve and how?: improves strength to weight ratio by using body- weight as a
source of resistance
21. Define neuroendocrine adaptation: change in the body that attects you either neurologically or hormonally
22. Which hormones are vital to athletic development?: testosterone, growth factor, human growth
hormone
23. How do you calculate CrossFit's standard of protein/calorie intake?: Total calories set
around 1 gram of protein per pound of lean body mass
24. What is CrossFit's recommended macro prescription? //:
25. What are the four operational models for defining fitness?: Ten Fitness Domains, The
Hopper Model, Bio-energetics (metabolic pathways), Sickness-Wellness-Fitness Continuum
26. What is the definition of strength?: Ability to produce force (i.e. productive application of force)
27. What is the definition of stamina?: Ability to use energy
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1. What is the definition of CrossFit?: constantly varied, high intensity, functional movement
2. What are the characteristics of functional movements?: natural, universal motor recruit- ment patterns,
essential, safe, compound yet irreducible, core to extremity, high power producing
3. What is the formula for work?: force x distance
4. What are the x and y axis for the graph of work capacity?: x = time, y = power
5. What is the formula for power?: power = work / time
6. What is the definition of general physical preparedness?: any training period devoted to the general
development of the ten general physical traits
7. What are the ten fitness domains?: Endurance, stamina, strength, flexibility, power, speed, coordi- nation, agility,
balance, accuracy
8. What is technique, broadly speaking?: method to success for completion of a movement
9. What are the nine foundational movements?: Squat series, press series, lift series
10. What are the three movements in the squat series?: Air squat, front squat, overhead squat
11. What are the three movements in the pressing series?: Strict press, push press, push jerk
12. What are the three movements in the lifting series?: Deadlift, sumo deadlift high pull, medicine
ball clean
13. What is a functional movement?: universal movement patterns performed in a wave of contraction from core
to extremity; compound movements with the capacity to move large loads over long distance, quickly
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12
, 14. What is intensity?: Independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise
15. What is evidence-base fitness?: safety, eflciency and eflcacy of a fitness program supported by
measurable, observable and repeatable data
16. What is CrossFit's definition of fitness?: increased work capacity across broad time and modal
domains
17. What is CrossFit's definition of an athlete?: a person who is trained in the ten physical traits
18. Describe the aerobic energy pathway: Energy derived from oxygen
19. Describe the anaerobic energy pathway: Energy derived from substrates without oxygen
20. What does gymnastics improve and how?: improves strength to weight ratio by using body- weight as a
source of resistance
21. Define neuroendocrine adaptation: change in the body that attects you either neurologically or hormonally
22. Which hormones are vital to athletic development?: testosterone, growth factor, human growth
hormone
23. How do you calculate CrossFit's standard of protein/calorie intake?: Total calories set
around 1 gram of protein per pound of lean body mass
24. What is CrossFit's recommended macro prescription? //:
25. What are the four operational models for defining fitness?: Ten Fitness Domains, The
Hopper Model, Bio-energetics (metabolic pathways), Sickness-Wellness-Fitness Continuum
26. What is the definition of strength?: Ability to produce force (i.e. productive application of force)
27. What is the definition of stamina?: Ability to use energy
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