CrossFit L3/CCFT Study Guide Rated A+
Define CrossFit ✔✔constantly varied, high intensity, functional movement
Characteristics of functional movement ✔✔natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity ✔✔force x distance
graph:
vertical axis = power
horizontal axis = time
,Define and calculate power ✔✔the time rate of doing work
force X distance/time
Define General Physical Preparedness ✔✔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 ✔✔Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
,Speed
Define technique ✔✔method to success for completion of a movement
What are the nine foundational movements in CrossFit ✔✔air squat, front squat, overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement ✔✔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 ✔✔power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
Define Evidence Based Fitness ✔✔safety, efficiency and efficacy of a fitness program supported
by measurable, observable and repeatable data
, CrossFit's Definition of Fitness ✔✔increased work capacity across broad time and modal
domains
CrossFit definition of an athlete ✔✔a person who is trained or skilled in strength, power, balance
and agility, flexibility, and endurance
Aerobic ✔✔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 ✔✔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
Define CrossFit ✔✔constantly varied, high intensity, functional movement
Characteristics of functional movement ✔✔natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity ✔✔force x distance
graph:
vertical axis = power
horizontal axis = time
,Define and calculate power ✔✔the time rate of doing work
force X distance/time
Define General Physical Preparedness ✔✔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 ✔✔Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
,Speed
Define technique ✔✔method to success for completion of a movement
What are the nine foundational movements in CrossFit ✔✔air squat, front squat, overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement ✔✔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 ✔✔power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
Define Evidence Based Fitness ✔✔safety, efficiency and efficacy of a fitness program supported
by measurable, observable and repeatable data
, CrossFit's Definition of Fitness ✔✔increased work capacity across broad time and modal
domains
CrossFit definition of an athlete ✔✔a person who is trained or skilled in strength, power, balance
and agility, flexibility, and endurance
Aerobic ✔✔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 ✔✔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
