Crossfit L3/CCFT Study Guide Exam 2024-2025
Quiz :Define CrossFit - Answer :constantly varied, high intensity,
functional movement
Quiz :Characteristics of functional movement - Answer :natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Quiz :Calculate Work and Plot Graph of work capacity - Answer :force x
distance
graph:
vertical axis = power
horizontal axis = time
Quiz :Define and calculate power - Answer :the time rate of doing work
force X distance/time
Quiz :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
Quiz :10 Fitness Domains - Answer :Cardiovascular and Respiratory
endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Quiz :Define technique - Answer :method to success for completion of a
movement
Quiz :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
, Quiz :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.
Quiz :Intensity - Answer :power
independent variable most commonly associated with maximizing the rate
of return of favorable adaptation to exercise.
Quiz :Define Evidence Based Fitness - Answer :safety, efficiency and
efficacy of a fitness program supported by measurable, observable and
repeatable data
Quiz :CrossFit's Definition of Fitness - Answer :increased work capacity
across broad time and modal domains
Quiz :CrossFit definition of an athlete - Answer :a person who is trained
or skilled in strength, power, balance and agility, flexibility, and endurance
Quiz :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
, Quiz :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
Quiz :What does gymnastics improve and how? - Answer :improves
strength to weight ratio by using the body's own weight as a source of
resistance
Quiz :Define neuroendocrine adaptation - Answer :change in the body
that affects you either neurologically or hormonally
Quiz :Which hormones are vital to athletic development? -
Answer :testosterone
Quiz :Define CrossFit - Answer :constantly varied, high intensity,
functional movement
Quiz :Characteristics of functional movement - Answer :natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Quiz :Calculate Work and Plot Graph of work capacity - Answer :force x
distance
graph:
vertical axis = power
horizontal axis = time
Quiz :Define and calculate power - Answer :the time rate of doing work
force X distance/time
Quiz :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
Quiz :10 Fitness Domains - Answer :Cardiovascular and Respiratory
endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Quiz :Define technique - Answer :method to success for completion of a
movement
Quiz :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
, Quiz :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.
Quiz :Intensity - Answer :power
independent variable most commonly associated with maximizing the rate
of return of favorable adaptation to exercise.
Quiz :Define Evidence Based Fitness - Answer :safety, efficiency and
efficacy of a fitness program supported by measurable, observable and
repeatable data
Quiz :CrossFit's Definition of Fitness - Answer :increased work capacity
across broad time and modal domains
Quiz :CrossFit definition of an athlete - Answer :a person who is trained
or skilled in strength, power, balance and agility, flexibility, and endurance
Quiz :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
, Quiz :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
Quiz :What does gymnastics improve and how? - Answer :improves
strength to weight ratio by using the body's own weight as a source of
resistance
Quiz :Define neuroendocrine adaptation - Answer :change in the body
that affects you either neurologically or hormonally
Quiz :Which hormones are vital to athletic development? -
Answer :testosterone
