Page | 1
CCFT CROSSFIT LEVEL 3 EXAM LATEST
UPDATE ACTUAL EXAM| QUESTIONS AND
DETAILED CORRECT ANSWERS| ALREADY
GRADED A+
CrossFit's Definition of Fitness - Correct Answer-increased work capacity
across broad time and modal domains
CrossFit definition of an athlete - Correct Answer-a person who is trained or
skilled in strength, power, balance and agility, flexibility, and endurance
Aerobic - Correct 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 - Correct Answer-energy is liberated from substrates in the
absence of oxygen
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less than two minutes in duration @ moderate to high power/intensity
phosphagen (or phosphocreatine)
cytosol of muscle cells
type 2a muscle fibers
derived from phosphocreatine molecules in muscles
Phosphate molecule from phosphocreatine joins ADP to form ATP
lactic acid (or glycolytic)
cytosol 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? - Correct Answer-improves
strength to weight ratio by using the body's own weight as a source of
resistance
Define neuroendocrine adaptation - Correct Answer-change in the body
that affects you either neurologically or hormonally
Which hormones are vital to athletic development? - Correct Answer-
testosterone
insulin-like growth factor
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human growth hormone
How to calculate CrossFit's standard of protein/calorie intake? - Correct
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% calories from Protein/Fat and 40% from low glycemic carbs
4 CrossFit Operational Models (provide the basis for defining fitness) -
Correct Answer-10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define CrossFit - Correct Answer-constantly varied, high intensity,
functional movement
Characteristics of functional movement - Correct Answer-natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
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core to extremity
high power producing
Calculate Work and Plot Graph of work capacity - Correct Answer-force x
distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power - Correct Answer-the time rate of doing work
force X distance/time
Define General Physical Preparedness - Correct 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 - Correct Answer-Cardiovascular and Respiratory
endurance
Stamina
Strength
Flexibility
CCFT CROSSFIT LEVEL 3 EXAM LATEST
UPDATE ACTUAL EXAM| QUESTIONS AND
DETAILED CORRECT ANSWERS| ALREADY
GRADED A+
CrossFit's Definition of Fitness - Correct Answer-increased work capacity
across broad time and modal domains
CrossFit definition of an athlete - Correct Answer-a person who is trained or
skilled in strength, power, balance and agility, flexibility, and endurance
Aerobic - Correct 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 - Correct Answer-energy is liberated from substrates in the
absence of oxygen
, Page | 2
less than two minutes in duration @ moderate to high power/intensity
phosphagen (or phosphocreatine)
cytosol of muscle cells
type 2a muscle fibers
derived from phosphocreatine molecules in muscles
Phosphate molecule from phosphocreatine joins ADP to form ATP
lactic acid (or glycolytic)
cytosol 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? - Correct Answer-improves
strength to weight ratio by using the body's own weight as a source of
resistance
Define neuroendocrine adaptation - Correct Answer-change in the body
that affects you either neurologically or hormonally
Which hormones are vital to athletic development? - Correct Answer-
testosterone
insulin-like growth factor
, Page | 3
human growth hormone
How to calculate CrossFit's standard of protein/calorie intake? - Correct
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% calories from Protein/Fat and 40% from low glycemic carbs
4 CrossFit Operational Models (provide the basis for defining fitness) -
Correct Answer-10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define CrossFit - Correct Answer-constantly varied, high intensity,
functional movement
Characteristics of functional movement - Correct Answer-natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
, Page | 4
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity - Correct Answer-force x
distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power - Correct Answer-the time rate of doing work
force X distance/time
Define General Physical Preparedness - Correct 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 - Correct Answer-Cardiovascular and Respiratory
endurance
Stamina
Strength
Flexibility
