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