Download CrossFit Level 3 Exam: 350+ Questions and Answers and more Exams Physical Activity and Sport Sciences in PDF only on Docsity!
2025 - 2026 CROSSFIT LEVEL 3 EXAM/350+QUESTIONS
AND ANSWERS|ALREADY GRADED A+
What if a protein source is labeled non-fat? How does this affect your blocks? - ANS:->>> - If the protein source is specifically labeled "non-fat," then double the usual fat blocks for that meal. Combo items that contain equal parts protein and carbs (1 block of P = 1 block of C) - ANS:->>> - Milk, soy milk, yogurt, soy beans, tempeh Crossfit 10 Fitness Domains
- ANS:->>> - 1 ) cardiovascular/respiratory endurance 2) stamina
- strength
- flexibility,
- power
- speed
- coordination
- agility
- balance
- accuracy 3 main metabolic pathways
- ANS:->>> - These are the three engines that produce adenosine triphosphate (ATP), the currency of effort of all energy output. Phosphagen / Phosphocreatine Glycolytic/Lactate Oxidative RATIONALE : A human being is a vehicle with three engines. Suppose we discover there is a fourth engine; we want capacity there, too. We develop capacity in all engines through our prescription: constantly varied functional movement executed at very high intensity.We is looking for a balance in the bioenergetics (the engines that fuel all human activity). Athlete - ANS :->>> - A person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance. CrossFit holds "fitness," "health", and "athleticism" as strongly overlapping constructs. For most purposes, they can be seen as equivalents. Athletes experience a protection from the ravages of aging and disease that non- athletes never find. For instance, 80 - year-old athletes are stronger than non-athletes in their prime at 25 years old.
- There are two such anaerobic systems, the phosphagen (or phosphocreatine) system and the lactic acid (or glycolytic) system. Examples: running a 100 - meter sprint, squatting, and doing pull-ups. Cardiovascular/respiratory endurance - ANS:->>> - The ability of body systems to gather, process, and deliver oxygen. Stamina - ANS:->>> - The ability of body systems to process, deliver, store, and utilize energy. Strength - ANS:->>> - The ability of a muscular unit, or combination of muscular units, toapply force. Flexibility - ANS:->>> - The ability to maximize the range of motion at a given joint. Power - ANS:->>> - - The ability of a muscular unit, or combination of muscular units, toapply maximum force in minimum time. Speed - ANS:->>> - - The ability to minimize the time cycle of a repeated movement.
Coordination - ANS:->>> - - The ability to combine several distinct movement patterns into a singular distinct movement. Agility - ANS:->>> - - The ability to minimize transition time from one movement pattern to another. Balance - ANS:->>> - - The ability to control the placement of the body's center of gravity in relation to its support base. Accuracy - ANS:->>> - - The ability to control movement in a given direction or at a given intensity. CrossFit Four Models for Evaluating and Guiding Fitness - ANS:->>> - - 10 general physical skills
- The Hopper
- The Metabolic Pathways / Energy Systems
- Sickness/Wellness/Fitness Continuum Why do Olympic Lifts? - ANS:->>> - - They elicit a profound neuroendocrine response
- These lifts train athletes to effectively activate more muscle fibers more
- Isolation movements invoke essentially no neuroendocrine response.
- Heavy load weight-training, short rest between sets, high heart rates, high- intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response. Hormonal responses vital to athletic development - ANS:->>> - Substancial increases in testosterone, insulin-like growth factor, and human growth hormone. CrossFit Dietary Prescription - ANS:->>> - - Protein, 30% of total caloric load, lean and varied
- Carbohydrates, 40% of caloric load, pre-dominantly-low glycemic
- Fat, 30% of total caloric load, from whole food sources
- Diet should be based on garden vegetables, especially greens, meats, nuts and seeds, some fruit, little starch, and no sugar. Power Output - ANS:->>> - - The timerate of doing work.
- ( Force x Distance ) / Time
- Same as intensity Total caloric need - ANS:->>> - - Based on your protein needs
- 0.7-1.0 grams of protein per pound of body mass
High-glycemic carbohydrates - ANS:->>> - - Raise blood sugar too rapidly
- Primary culprit in nutritionally caused healthy problems
- They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their Glycemic Index, a measure of their propensity to elevate blood sugar.
- Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction, and a Pandora's box of disease and disability. Hyperinsulinism - ANS:->>> - Excessive secretion of insulin by the pancreas. If you are healthy, insulin is the normal and essential response to the ingestion of carbohydrate. Insulin is a hormone produced by the pancreas, and you cannot live without it. You can either produce insulin through the pancreas, you can inject it, or you can die. Insulin is responsible for storage of energy in cells. And one of the things that insulin puts into cells is fat. (Glucagon releases energy out of the cells) You can see that the way to get your insulin level too high (hyperinsulinism) is to eat too much carbohydrate. In the qualitative sense, your insulin level is "too high" if it is driving up your blood pressure, making you fat or reducing your
Relative Power Output: Maximum-intensity efforts (~ percent) Muscle Fiber Type: Type IIb Location: Cytosol of muscle cells (i.e., sarcoplasm) Substrate: Phosphocreatine molecules in muscles ATP Mechanism: Phosphate molecule from phosphocreatine joins ADP to form ATP Example of activity: Olympic Lifts, 100m dash Glycolytic Pathway - ANS:->>> - Anaerobic Energy System AKA Lactate 4,000 watts metabolic power 920 watts mechanical power (23% of metabolic) Time Domain: Medium, 14 - 120 seconds Relative Power Output: Medium-high-intensity efforts ( percent) Location: Cytosol of cells Muscle Fiber Type: IIa Substrate: Glucose from bloodstream, muscle (glycogen, or glycerol (derived from fat) ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP
Example of activity: 400m sprint, Elite Level Fran Oxidative Pathway - ANS:->>> - Aerobic Energy System 1,000- 2,000 watts metabolic power 230 - 460 watts mechanical power (23% of metabolic) Time Domain: Over 2mins Location: Mitochondria of cells Muscle fiber type: Type 1 Substrate: Pyruvate (from gycolysis), or acetate (derived from fat or protein) ATP Mechanism: Pruvate oxidized to produce 34 ATP (fat, protein yeild less)
available motor units serving the muscle are recruited (all three types). Note that only trained athletes are actually able to recruit all of the available motor units. This is one ofthe reasons we see very fast gains in strength with novices to strength training, as they "learn" to recruit more existing fibers. Frontal Plane - ANS:->>> - Vertical plane that divides the body into a front half and aback half. Abduction and adduction of the limbs are examples of movements within the frontal plane. Anatomical Position - ANS:->>> - Sagittal Plane - ANS:->>> - Vertical plane that divides the body into a right and left half. Sagittal plane movements occur within or parallel to the verticle plane dividing the body into right and left halves. Flexion and extension of the hips and trunk are good exmaples of movements in the Sagittal Plane. (e.g., Air Squats, KB Swings)
Transverse Plane - ANS:->>> - Horizontal plane that divides the body into a top and bottom half. Rotation of the head and trunk are examples of movements in the transverse plane. Abduction - ANS:->>> - Movement observed when a limb moves away from the midline. Adduction - ANS:->>> - When a limb moves towards the midline. Extension - ANS:->>> - When the angle of the bones that comprise a joint increases. Flexion - ANS:->>> - When the angle of the bones that comprise a joint decreases. Shoulder flexion/extension - ANS:->>> - Shoulder Flexion is when the arm is moved forward toward an overhead position. Shoulder extension is when the arm returns from overhead or moves behind the body.
For example: in the anatomical position, the pectoralis major is medial to the deltoid. In the same position, the pectoralis major is also lateral to the sternum. Superior and Inferior - ANS:->>> - A surperior structure is above or higher than another structure and an inferior structure is below or lower than another structure. For example, in the anatomical position the hip is inferior to the shoulder. The hip is alsosuperior to the knee. Proximal and Distal - ANS:->>> - A proximal structure is closer to the attachment at the torso, while a distal structure is farther away. For example, the elbow is distal to the shoulder. The elbow is also proximal to the wrist. This is true regardless of the position. Kinetic Chain - ANS:->>> - A series of connected joints and muscle groups that contributes to a specific movement or movement pattern. They are often described as open or closed kinetic chains. In a Closed Kinetic chain, the distal end of the moving body segment is fixed or unmoving. e.g., the air squat (feet are fixed to the floor).
An Open Kinetic chain movement is one in which the distal end of the moving body segnment is free and mobile. The press is an example, as the hands are not fixed and are therefore mobile. Fun Facts about Bones - ANS:->>> - - 206 on average in the human body
- Bones stop growing in length after puberty, but the skeleton is a very dynamic system that is a constant state of breakdown, repair, and regeneration.
- Function, dynamic exercises contribute positively to the necessary and natural cycle ofskeletal regeneration. 4 layers of bone - ANS:->>> - Periosteum Compact bone (cortical bone) Cancellous bone (spongy bone) Bone Marrow Periosteum - ANS:->>> - A soft yet tough outer membrane over the bone's entire surface. Compact bone - ANS:->>> - AKA Cortical bone. The hard rigid layer that gives the bone its shape and structure.
Short bones - ANS:->>> - - As wide as they are long
- Found in the carpals of the wrist, and the tarsals of the foot They serve a greater role in support and stability as opposed to movement. Irregular bones - ANS:->>> - Bones that do not fit into any other category. Their odd shape serves to provide multiple points of attachment for muscles, tendons, and ligaments. The sacrum is one example of an irregular bone. Also serve a role in protecting vital structures, such as the vertebrae protecting the spinal cord. Flat bones - ANS:->>> - Relatively thin, flat plates of bone that protect vital organs such as the skull, ribs, and pelvis. The scapula is also a flat bone that acts as a major site of muscular attachment. Flat Bones serve as the primary production centers for red blood cells in adults. Sesamoid bones - ANS:->>> - Short or irregular bones that are embedded with a tendon.
Also serve to protect the tendons and act as pulleys that improve the effeciency of amuscle's pull. Patella is the largest example. Other examples exist in the foot and the hand. Tuberosity, tubercles, and processes - ANS:->>> - Bony protuberances ranging from large to small that serve as attachment sites for tendons. The tibial tuberosity - the attachment site for the quadriceps tendon- is an example. Spine (of a bone) - ANS:->>> - A long, thin projection that serves as a muscular attachment site. The spine of the scapula is an important attachment site for many muscles of the shoulder girdle. Condyle - ANS:->>> - The cartilage covered, round ends of bones that form the joint surface. The condyles of the humerus create part of the joint surface of the elbow. Epicondyle - ANS:->>> - A bony outcropping that is found near the condyles. Serve as a muscle origin and insertion points.
