Crossfit CrossFit Energy Systems and Metabolic Conditioning 2 — Questions and Answers
Question 1: How does CrossFit define 'metabolic conditioning' (MetCon)?
- Strictly aerobic training performed at low heart rates
- Workouts that train the body's energy systems through varied, functional movements at high intensity (Correct answer)
- Isolated machine-based cardio
- Nutrition strategies to optimize metabolism
Correct answer: Workouts that train the body's energy systems through varied, functional movements at high intensity
MetCon in CrossFit refers to conditioning workouts that challenge one or more energy pathways using functional, high-intensity movements.
Question 2: What does the term 'power output' measure in a CrossFit context?
- Maximum weight lifted
- Force times distance divided by time (Correct answer)
- Total workout volume
- Heart rate during exercise
Correct answer: Force times distance divided by time
Power = (force × distance) / time, and CrossFit uses increased average power output as a key metric of improved fitness.
Question 3: In CrossFit's model, intensity is defined as:
- Perceived effort on a scale of 1–10
- Heart rate as a percentage of maximum
- Relative power output (work per unit time) (Correct answer)
- The total number of repetitions completed
Correct answer: Relative power output (work per unit time)
CrossFit defines intensity as relative power output — how much work is done per unit of time relative to the individual.
Question 4: Why does CrossFit emphasize constantly varied workouts in its programming?
- To prevent boredom only
- To avoid building strength
- To ensure broad adaptation across all energy systems and movement patterns (Correct answer)
- To reduce the need for skill development
Correct answer: To ensure broad adaptation across all energy systems and movement patterns
Constant variation prevents physiological adaptation plateaus and ensures all metabolic pathways and movement patterns are trained.
Question 5: Which metric is most commonly used in CrossFit to track improvement in metabolic conditioning?
- Body weight
- Workout completion time or rounds/reps completed (Correct answer)
- Resting heart rate alone
- VO2 max laboratory tests
Correct answer: Workout completion time or rounds/reps completed
CrossFit tracks performance through workout scores (time, rounds, or reps) as direct measures of work capacity and fitness improvement.
Question 6: A coach programs a workout with short sprint intervals and brief rest periods to train which energy system most effectively?
- Oxidative
- Phosphagen
- Glycolytic (Correct answer)
- Digestive
Correct answer: Glycolytic
Short sprints with incomplete rest target the glycolytic system, accumulating lactate and building capacity in the 30-second to 2-minute range.
Crossfit CrossFit Energy Systems and Metabolic Conditioning 2
How does CrossFit define 'metabolic conditioning' (MetCon)?