Crossfit CrossFit Energy Systems and Metabolic Conditioning

Question 1

Which energy system provides the primary fuel source during a maximal-effort sprint lasting 10 seconds or less?

Accepted Answer

Phosphagen (ATP-PC)

Answer

Oxidative (aerobic)

Answer

Glycolytic (lactic acid)

Answer

Gluconeogenesis

Question 2

During a 400-meter run at near-maximal pace, which energy system is predominantly active?

Accepted Answer

Glycolytic

Answer

Phosphagen

Answer

Oxidative

Answer

All three equally

Question 3

Which energy system is the primary contributor during a 20-minute moderate-intensity row?

Accepted Answer

Oxidative

Answer

Phosphagen

Answer

Glycolytic

Answer

Phosphagen and glycolytic equally

Question 4

CrossFit's broad time and modal domains are designed to develop fitness across all three metabolic pathways. Which statement best describes this approach?

Accepted Answer

Use varied workouts that stimulate phosphagen, glycolytic, and oxidative systems

Answer

Specialize in the oxidative pathway only

Answer

Train each pathway in isolation on separate days

Answer

Avoid the phosphagen pathway to reduce injury risk

Question 5

What physiological adaptation most directly improves an athlete's capacity in the oxidative energy system?

Accepted Answer

Greater mitochondrial density

Answer

Increased ATP-PC stores

Answer

Higher creatine phosphate resynthesis rate

Answer

Increased fast-twitch fiber recruitment

Question 6

Which CrossFit workout modality best exemplifies training the glycolytic energy system?

Accepted Answer

5 rounds of max-effort 30-second Assault Bike sprints with 3-minute rest

Answer

A slow 45-minute trail run

Answer

A single heavy deadlift attempt

Answer

A 10-minute light yoga flow