CrossFit Level 3 CCFT Study Guide Latest

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CROSSFIT LEVEL 3 CCFT STUDY

GUIDE LATEST QUESTIONS AND

ANSWERS

• What is CrossFit's definition of fitness?
• The ability to run long distances without fatigue
• Increased work capacity across broad time and modal domains
• Maximizing strength in the three powerlifting movements
• Achieving a body fat percentage below 10 percent

Correct Answer: B) Increased work capacity across broad time and modal

domains

• What is CrossFit's definition of an athlete?
• A person who earns a living through sports
• A person who specializes in a single physical discipline
• A person who is trained in the ten physical traits
• A person who competes in sanctioned fitness events

Correct Answer: C) A person who is trained in the ten physical traits

• Describe the aerobic energy pathway.
• Energy derived from oxygen
• Energy derived from substrates without oxygen
• Energy derived from the breakdown of muscle tissue
• Energy derived exclusively from fast-twitch muscle fibers

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Correct Answer: A) Energy derived from oxygen

• Describe the anaerobic energy pathway.
• Energy derived from oxygen
• Energy derived from substrates without oxygen
• Energy derived from the synthesis of dietary fats
• Energy derived during low-intensity, long-duration exercise

Correct Answer: B) Energy derived from substrates without oxygen

• What does gymnastics improve and how?
• Improves cardiovascular endurance by keeping the heart rate elevated
• Improves maximum lifting capacity by targeting the posterior chain
• Improves strength-to-weight ratio by using bodyweight as a source of

resistance

• Improves bone density by incorporating heavy external loads

Correct Answer: C) Improves strength-to-weight ratio by using bodyweight as a

source of resistance

• Define neuroendocrine adaptation.
• The breakdown of muscle cells during high-intensity training
• A change in the body that affects you either neurologically or hormonally
• The psychological adaptation to enduring physical pain
• The process of converting carbohydrates into usable ATP

Correct Answer: B) A change in the body that affects you either neurologically

or hormonally

• Which hormones are vital to athletic development?

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• Estrogen, progesterone, and cortisol
• Insulin, glucagon, and leptin
• Testosterone, insulin-like growth factor, and human growth hormone
• Adrenaline, dopamine, and serotonin

Correct Answer: C) Testosterone, insulin-like growth factor, and human growth

hormone

• How do you calculate CrossFit's standard of protein/calorie intake?
• Total calories set around 2 grams of protein per pound of total body weight
• Total calories set around 1 gram of protein per pound of lean body mass
• Total calories set around 0.5 grams of protein per pound of lean body mass
• Total calories set by consuming exclusively protein and zero carbohydrates

Correct Answer: B) Total calories set around 1 gram of protein per pound of

lean body mass

• What is the SET-UP (Teaching) for the AIR SQUAT?
• Shoulder-width stance, full extension at hips and knees
• Hip-width stance, knees slightly bent
• Feet together, hands resting on the thighs
• Wide sumo stance, toes pointed straight forward

Correct Answer: A) Shoulder-width stance, full extension at hips and knees

• What is the EXECUTION (Teaching) for the AIR SQUAT?
• Hips descend straight down, weight on toes, knees track inside
• Hips descend back and down, lumbar curve maintained, knees in line with

toes, hips descend lower than knees, heels down, complete at full hip and knee extension

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• Hips descend forward, chest drops to knees, heels lift off the ground, partial

extension at the top

• Hips descend just above the knees, back rounded, weight shifted to the balls

of the feet

Correct Answer: B) Hips descend back and down, lumbar curve maintained,

knees in line with toes, hips descend lower than knees, heels down, complete at full hip and knee extension

• What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the

AIR SQUAT?

• Lumbar curve flexed, weight on toes, shallow depth
• Lumbar curve maintained, weight on heels, move to a depth below parallel,

initiate with the hips moving back, knees track in line with toes

• Chest parallel to the floor, initiate with knees moving forward, weight on

mid-foot

• Hips and shoulders rise simultaneously, feet completely parallel

Correct Answer: B) Lumbar curve maintained, weight on heels, move to a depth

below parallel, initiate with the hips moving back, knees track in line with toes

• What are the COMMON FAULTS (Correcting) in the AIR SQUAT?
• Keeping the chest too upright, going too deep, holding breath
• Loss of lumbar curve in flexion, weight in or shifting to the toes, not going

low enough, initiating with knees so weight is on the toes, knees caving inside the feet, immature squat

• Pausing at the bottom, gripping the floor with the toes, overextending the

hips

• Moving too slowly, keeping weight strictly on the heels, maintaining a

neutral spine