Crossfit level 1 certification Exam QUESTIONS| WITH
COMPLETE SOLUTIONS.
Definition of Crossfit - Answer - constantly varied, high intensity, functional movement
vc
(also known as Crossfits prescription)
What is functional movement - Answer - load, distance, and speed for production of
vc
high power
Define intensity - Answer - power
vc
(intensity is the independent variable)
Crossfit methodology: - Answer - safety, efficacy, and efficiency
vc
(the 3 most important and interdependent facets to evaluate any fitness program, can
be supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - Answer - cardiovascular/respiratory endurance,
vc
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - Answer - a person who is trained or skilled in exercises, sports, or
vc
games requiring physical strength, agility, or stamina
Define Crossfit athlete - Answer - a person who is skilled or trained in strength, power,
vc
balance, and agility, flexibility, and endurance
How is energy derived? - Answer - aerobically when O2 is utilized to metabolize
vc
substrates derived from food and liberates energy
Aerobic activity: - Answer - are usually greater than 90 seconds in duration and involve
vc
low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: - Answer - energy is liberated from substances in the absence of
vc
O2; these activities are of less than 2 min in duration and involve moderate to high
power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - Answer - phosphagen and glycolytic (lactic acid)
vc
, 2 Olympic lifts: - Answer - clean and jerk and snatch
vc
(they train athletes to activate more muscle fibers more rapidly more than through any
other modality of training; develop an athletes explosive power, control of external
objects, and mastery of critical motor recruitment patterns)
Hormonal responses vital to athletic development: - Answer - increased in testosterone,
vc
insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine
response: - Answer - mass and bone density
vc
Power - Answer - time rate of doing work; also the definition of intensity
vc
What is associated with high neuroendocrine response? - Answer - heavy load weight
vc
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
Cross training vs Crossfit - Answer - cross training is participating in several sports and
vc
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
Functional movement: - Answer - are mechanically sound and therefor safe, and
vc
secondly they are the movements that elicit a high neuroendocrine response
Crossfit diet: - Answer - protein 30%; carbohydrates 40%; fat 30%
vc
Protein: - Answer - total calories based on protein needs which should be between 0.7
vc
and 1.0 grams of protein per pound of lean body mass
High glycemic carbohydrates: - Answer - raise blood sugar too rapidly
vc
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - Answer - cardiovascular/respiratory endurance,
vc
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: - Answer - activity that improves performance through a measurable
vc
organic change in the body
Practice refers to: - Answer - activity improves performance through changes in the
vc
nervous system: power and speed and adaptations of both training and practice
Define accuracy - Answer - the ability to control movement in a given direction or at a
vc
given intensity
COMPLETE SOLUTIONS.
Definition of Crossfit - Answer - constantly varied, high intensity, functional movement
vc
(also known as Crossfits prescription)
What is functional movement - Answer - load, distance, and speed for production of
vc
high power
Define intensity - Answer - power
vc
(intensity is the independent variable)
Crossfit methodology: - Answer - safety, efficacy, and efficiency
vc
(the 3 most important and interdependent facets to evaluate any fitness program, can
be supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - Answer - cardiovascular/respiratory endurance,
vc
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - Answer - a person who is trained or skilled in exercises, sports, or
vc
games requiring physical strength, agility, or stamina
Define Crossfit athlete - Answer - a person who is skilled or trained in strength, power,
vc
balance, and agility, flexibility, and endurance
How is energy derived? - Answer - aerobically when O2 is utilized to metabolize
vc
substrates derived from food and liberates energy
Aerobic activity: - Answer - are usually greater than 90 seconds in duration and involve
vc
low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: - Answer - energy is liberated from substances in the absence of
vc
O2; these activities are of less than 2 min in duration and involve moderate to high
power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - Answer - phosphagen and glycolytic (lactic acid)
vc
, 2 Olympic lifts: - Answer - clean and jerk and snatch
vc
(they train athletes to activate more muscle fibers more rapidly more than through any
other modality of training; develop an athletes explosive power, control of external
objects, and mastery of critical motor recruitment patterns)
Hormonal responses vital to athletic development: - Answer - increased in testosterone,
vc
insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine
response: - Answer - mass and bone density
vc
Power - Answer - time rate of doing work; also the definition of intensity
vc
What is associated with high neuroendocrine response? - Answer - heavy load weight
vc
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
Cross training vs Crossfit - Answer - cross training is participating in several sports and
vc
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
Functional movement: - Answer - are mechanically sound and therefor safe, and
vc
secondly they are the movements that elicit a high neuroendocrine response
Crossfit diet: - Answer - protein 30%; carbohydrates 40%; fat 30%
vc
Protein: - Answer - total calories based on protein needs which should be between 0.7
vc
and 1.0 grams of protein per pound of lean body mass
High glycemic carbohydrates: - Answer - raise blood sugar too rapidly
vc
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - Answer - cardiovascular/respiratory endurance,
vc
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: - Answer - activity that improves performance through a measurable
vc
organic change in the body
Practice refers to: - Answer - activity improves performance through changes in the
vc
nervous system: power and speed and adaptations of both training and practice
Define accuracy - Answer - the ability to control movement in a given direction or at a
vc
given intensity
