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A comprehensive collection of questions and answers for the crossfit level 3 exam. it covers various aspects of crossfit, including metabolic pathways, fitness domains, dietary prescriptions, and the rationale behind specific training methodologies. The content is valuable for those preparing for the crossfit level 3 certification or seeking a deeper understanding of crossfit principles.
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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:->>> - 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.
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
High-glycemic carbohydrates - ANS:->>> - - Raise blood sugar too rapidly
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
Short bones - ANS:->>> - - As wide as they are long
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.