CCFT CROSSFIT LEVEL 3 EXAM LATEST
UPDATE 2024-2025 ACTUAL EXAM ALL 380
QUESTIONS AND DETAILED CORRECT
ANSWERS ALREADY GRADED A+| JUST
RELEASED 100% VERIFIED
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
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?
improves strength to weight ratio by using the body's own weight as a source of resistance
Define neuroendocrine adaptation
change in the body that affects you either neurologically or hormonally
Which hormones are vital to athletic development?
testosterone
insulin-like growth factor
human growth hormone
,How to calucate CrossFit's standard of protein/calorie intake?
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)
10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance
The ability of body systems to gather, process, and deliver oxygen.
Define Stamina
the ability of body systems to process, deliver, store, and utilize energy
Define Strength
The ability of a muscular unit, or combination of muscular units, to apply force; productive
application of force
Define Flexibility
the ability to maximize the range of motion at a given joint
Define power
the ability of a muscular unit or combo of muscular units, to apply maximum force in
minimum time
Define speed
the ability to minimize the time cycle of a repeated movement
Define Coordination
, the ability to combine several distinct movement patterns into a singular distinct movement
Define Agility
The ability to minimize transition time from one movement to another
Define Balance
the ability to control the placement of the body's center of gravity in relation to its support
base
Define Accuracy
the ability to control movement in a given direction or at a given intensity
Body Fat Percentage Numbers on SWF Continuum
sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum
S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum
S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum
S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum
UPDATE 2024-2025 ACTUAL EXAM ALL 380
QUESTIONS AND DETAILED CORRECT
ANSWERS ALREADY GRADED A+| JUST
RELEASED 100% VERIFIED
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
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?
improves strength to weight ratio by using the body's own weight as a source of resistance
Define neuroendocrine adaptation
change in the body that affects you either neurologically or hormonally
Which hormones are vital to athletic development?
testosterone
insulin-like growth factor
human growth hormone
,How to calucate CrossFit's standard of protein/calorie intake?
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)
10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance
The ability of body systems to gather, process, and deliver oxygen.
Define Stamina
the ability of body systems to process, deliver, store, and utilize energy
Define Strength
The ability of a muscular unit, or combination of muscular units, to apply force; productive
application of force
Define Flexibility
the ability to maximize the range of motion at a given joint
Define power
the ability of a muscular unit or combo of muscular units, to apply maximum force in
minimum time
Define speed
the ability to minimize the time cycle of a repeated movement
Define Coordination
, the ability to combine several distinct movement patterns into a singular distinct movement
Define Agility
The ability to minimize transition time from one movement to another
Define Balance
the ability to control the placement of the body's center of gravity in relation to its support
base
Define Accuracy
the ability to control movement in a given direction or at a given intensity
Body Fat Percentage Numbers on SWF Continuum
sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum
S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum
S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum
S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum
