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CROSSFIT LEVEL 3 EXAM SCRIPT 2026
SOLVED QUESTIONS WITH FULL SOLUTION
◉ Neuroendocrine Adaptation. Answer: - A change in the body that effects you either neurologically or hormally.
- The most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift.
- 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. Answer: Substancial increases in testosterone, insulin-like growth factor, and human growth hormone. ◉ CrossFit Dietary Prescription. Answer: - 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. Answer: - The timerate of doing work.
- ( Force x Distance ) / Time
- Same as intensity ◉ Total caloric need. Answer: - Based on your protein needs
- 0.7-1.0 grams of protein per pound of body mass ◉ High-glycemic carbohydrates. Answer: - 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.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch.
- Similarly, master the basics of gymnastics: pullups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
- Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. -
- Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports. ◉ Cardiovascular/respiratory endurance. Answer: The ability of body systems to gather, process, and deliver oxygen. ◉ Stamina. Answer: The ability of body systems to process, deliver, store, and utilize energy. ◉ Strength. Answer: The ability of a muscular unit, or combination of muscular units, to apply force. ◉ Flexibility. Answer: The ability to maximize the range of motion at a given joint.
◉ Power. Answer: - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. ◉ Speed. Answer: - The ability to minimize the time cycle of a repeated movement. ◉ Coordination. Answer: - The ability to combine several distinct movement patterns into a singular distinct movement. ◉ Agility. Answer: - The ability to minimize transition time from one movement pattern to another. ◉ Balance. Answer: - The ability to control the placement of the body's center of gravity in relation to its support base. ◉ Accuracy. Answer: - The ability to control movement in a given direction or at a given intensity. ◉ CrossFit Four Models for Evaluating and Guiding Fitness. Answer:
- 10 general physical skills
- The Hopper
- The Metabolic Pathways / Energy Systems
- Sickness/Wellness/Fitness Continuum
◉ Representative Sickness-Wellness-Fitness Values: Low Density Lipoprotein (mg/dl). Answer: Sickness: >160 mg/dl Wellness: 120 mg/dl Fitness: <100 mg/dl "bad cholesterol" ◉ Representative Sickness-Wellness-Fitness Values: High Density Lipoprotein (mg/dl). Answer: Sickness: <40 mg/dl Wellness: 40-59 mg/dl Fitness: <60 mg/dl "good cholesterol" ◉ Representative Sickness-Wellness-Fitness Values: C-Reactive Protein (high-sensitivity test, mg/L). Answer: Sickness: > Wellness: 1- 3 Fitness: < C-reactive protein (CRP) is a substance produced by the liver that increases in the presence of inflammation in the body. An elevated C- reactive protein level is identified with blood tests and is considered a non-specific "marker" for disease.
◉ Which is better for fat loss: anaerobic or aerobic activity?. Answer: Anaerobic ◉ Load:Recovery Ratio for Phosphagen Pathway. Answer: 1: Intervals of 10-30 seconds of work followed by 30-90 seconds of rest repeated 25-30 times ◉ Load:Recovery Ratio for Glycolytic Pathway. Answer: 1: 30 - 120 seconds of work followed by 60-240 seconds of rest repeated 10-20 times ◉ Load:Recovery Ratio for Oxidative Pathway. Answer: 1: 120 - 300 seconds of work followed by 120-300 seconds of rest. ◉ When to start working on a muscle up?. Answer: At 15 pullups and dips each ◉ The theoretical hierarchy of development. Answer: This hierarchy largely reflects foundational
Technique is what maximizes the work completed for the energy expended. Technique includes head posture and body posture. And there are effective and less effective techniques. Technique includes the mechanics, but it is in the macro sense of "how do you complete the movement without the physics?" Technique is an intimate part of safety, efficacy and efficiency. ◉ Form. Answer: Form is the normative value: This is good or this is bad—"you should" or "you shouldn't" applied to mechanics and technique. ◉ Style. Answer: The signature to a movement; that is, that aspect of the movement that is fairly unique to you. ◉ What causes Type II Diabetes?. Answer: Type 2 diabetes is caused by a receptor downgrade phenomenon on the liver, muscle, and fat cells. They have a receptor site where insulin attaches. It is similar to a key fitting in a lock—specific shapes on each allow them to bind together. When insulin binds to the receptor, the cell can now receive all good things, including amino acids (proteins) and fat.
If you expose yourself to too much insulin, the cells and receptors become "blind" to it. The key does not work as well in the lock; i.e., receptor downgrade phenomenon. The mechanism is not really much different mechanically then staring at the sun. At first, your eyes see light, but if you do it for a few minutes, you will never see any light again. You just burned out the receptors. That is what happens in Type 2 diabetes. ◉ Zone Block Prescription Formula. Answer: lean body mass (lb.) * activity level (g/lb. of lean body mass) / 7 (g protein/block) = # of blocks The activity level ranges on a scale of 0-1. For those who work out several days a week and do not have a labor-intensive job, the activity level should be 0.7 (most CrossFitters). This simplifies to a Zone block prescription that is 10 percent of lean mass. The activity factor should increase if the athlete does CrossFit two or more times a day, trains for another sport in addition to CrossFit, or holds a strenuous daily job (e.g., construction, farming, etc., and potentially coaching, if on one's feet all day). Although CrossFit workouts are relatively intense, they are not long in duration. An individual does not need to increase the activity level value based on intensity alone; activity volume determines this. If the formula results in a decimal, you an either round up (slower results but perhaps longer term compliance) or round down (faster results)
Docosahexaeonic Acid (DHA) - Fish, algea, grass-fed/pasture raised meat and eggs The body can convert ALA to EPA and DHA, but the conversion process is inefficient. Some practitioners have recommended a combined daily intake on the order of 3 grams of EPA and DHA for an otherwise healthy individual, although the exact amount is dictated by one's total omega-6 intake. Each brand of fish oil has a different concentration of EPA and DHA per serving as indicated on the label. Individuals may have to take multiple servings to get 3 grams of EPA and DHA, as brands may include omega-3s that are not either (e.g., ALA). ◉ Types of Omega-6 Fatty Acids. Answer: Linoleic Acid (LA) - Nuts, grains, vegetable oils, grain-fed meats and eggs Gamma Linolenic Acid (GLA) - Borrage Seed Oil, Evening Primrose Oil Arachidonic Acid (AA) - Animal Fats (meats and eggs) ◉ Ratios of Omega-6 to Omega-3s. Answer: Approx Paleo Era Ratio 2 Omega-6 : 1 Omega- 3 Current Era Ratio 20 Omega-6 : 1 Omega- 3 Pro-inflammatory
◉ Why fish oil supplements?. Answer: Eliminating processed food according to our diet should reduce exposure to omega-6 fats from vegetable oils. However, most meat and eggs are conventionally raised, which result in greater omega-6 content than if they were wild or grass-fed. Nuts and seeds also have more omega-6 fats than omega-3. Therefore, it is possible that even though one eats the foods on our list, his or her diet could still be pro-inflammatory relative to the ancestral past. ◉ Health Benefits (and possible detriments) of Fish Oil. Answer: Omega-3 fats help increase the fluidity of cell membranes, and research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues. Omega-3's also function as an anti-coagulant, so military personnel should consider removing fish oil supplements from their diet a couple of weeks prior to deployment. It may also be appropriate for those with an upcoming surgery to stop taking fish oil two weeks from that date. These individuals should talk with their doctor regarding these circumstances. ◉ How many bones in the human body?. Answer: 206
Houses and protects the spinal cord Enables motion throughout the axial skeleton Protects vital organs, such as the heart and lungs ◉ Four natural curves of the spine. Answer: Cervical Lumbar Thoracic Sacral ◉ Lordotic curves of the spine. Answer: Cervical Lumbar These arch backwards, creating a posterior hollow ◉ Kyphotic curves of the spine. Answer: Thoraric Sacral These arch forward, creating an anterior hollow ◉ Three sections of the vertebral column. Answer: Cervical spine (aka, the neck) Thoraric spine (the middle 12 vertebrea, attachment points for the rib cage) Lumbar spine (the bottom 5 vertebrea, lower back)
◉ Composition of a vertebrea. Answer: Body (main load-bearing structure) Vertebral Arch (posterior portion of the vertebrea) Spinal Foramen (houses the spinal cord) Facet Joints (where the vertebrea interact with eachother) ◉ atlas & axis. Answer: The most superior levels of the cervical vertebrea (C1 & C2) ◉ Intervertebral discs. Answer: Lies between the bodies of adjacent vertebrea. Every level of the spinal column, except between the atlas and the axis, has a disc, yielding 23 discs in total. Like a jelly doughtnut. Outerportion of the disc is the annulus fibrosus (made of fibrocartilage), giving the disk strength. The gel like inside is the nuclues pulposus, which gives the disc shock absorbing properties. ◉ Degenerative Disc Disease (DDD). Answer: Refers to the gradual degration of the disc than can occur over many years. Disc degeneration appears in nearly 100% of adults over the age of
Intermediate - The intermediate layer of spinal muscles have their greatest influence on respiration Deep - the deep layer of spinal muscles have the combined function of creating motion at the spine, as well as the critical role of stabilizing the spine ◉ Deep muscles of the spine. Answer: - Spinal erectors: iliocostalis, longissismus, spinalis
- Muscles that create more rigidity in the spine: spinal multifidus
- Abdominals: transversus abdominal, internal obliques. It can be argued that the most important role of the abdominals is assisting with spinal stabilization. ◉ Superficial muscles of the spine. Answer: Latissimus dorsi, trapezius, rhomboids, gluteus maximus Rectus abdominis ("six pack muscles" connect the ribcage to the pelvis, actually pretty important in terms of flexing and extending the spine) External obliques - assist with spinal stabilization, lateral flexion and rotation of the spine ◉ Spinal flexion. Answer: ◉ Spinal extension. Answer: Looks like standing straight up from a rounded back
◉ Lateral flexion. Answer: ◉ spinal rotation. Answer: ◉ Cervical spine. Answer: aka, the neck Most mobile portion of the spine Allows for a fairly large degree of flexion, extension, lateral flexion, and rotation ◉ Thoracic spine. Answer: The middle 12 vertebrea, attachment points for the rib cage The most stable region of the spine. Available planes of motion change based on the level of Thorarcic spine. Upper levels allow for greater degree of lateral flexion and rotation, but flexion and extension are fairly limited. At lower levels, facet joint orientation allows for greater flexion and extension with a decrease in lateral flexion and rotation. ◉ Lumbar spine. Answer: Lumbar spine (the bottom 5 vertebrea, low back) Flexion and extension are the primary motions (occuring in the sagittal plane)
