CrossFit Energy Systems and Metabolic Conditioning Flashcards

When an athlete completes a 1-rep max back squat, which energy system provides virtually all of the ATP?

Answer: Phosphagen

A single maximal-effort repetition lasts only a few seconds, relying entirely on stored ATP and creatine phosphate.

Which of the following best describes the relationship between intensity and energy system utilization in CrossFit?

Answer: Higher intensity shorter efforts use phosphagen/glycolytic; longer lower-intensity uses oxidative

The energy system used is determined largely by the intensity and duration of the effort, with higher intensity favoring anaerobic pathways.

What is the primary waste product of the glycolytic energy system that contributes to the 'burning' sensation in muscles during high-intensity exercise?

Answer: Lactate and hydrogen ions

Glycolysis produces lactate and hydrogen ions, and the accumulation of hydrogen ions lowers muscle pH, contributing to fatigue and burning.

How does CrossFit's use of AMRAPs (As Many Rounds/Reps As Possible) primarily challenge an athlete's metabolic conditioning?

Answer: They sustain high-intensity effort over a fixed time, stressing multiple energy pathways

AMRAPs challenge athletes to maintain maximum effort over a set period, typically engaging all three energy systems depending on duration.

Which adaptation is most associated with repeated CrossFit training that includes high-intensity interval-style workouts?

Answer: Improved lactate threshold and buffering capacity

High-intensity interval training raises the lactate threshold and improves the body's ability to buffer acid, enhancing performance at high intensities.

In CrossFit's three-dimensional model of fitness, which combination best represents the metabolic pathway framework?

Answer: Phosphagen, glycolytic, oxidative

CrossFit's metabolic framework is built on three energy pathways: phosphagen, glycolytic, and oxidative, which underpin all physical work.