CROSSFIT LEVEL 1 UPDATED FINALS ALL QUESTIONS
AND ANSWERS SURE A+
✔✔What is associated with high neuroendocrine response? - ✔✔heavy load weight
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
✔✔Cross training vs Crossfit - ✔✔cross training is participating in several sports and
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
✔✔Functional movement: - ✔✔are mechanically sound and therefor safe, and secondly
they are the movements that elicit a high neuroendocrine response
✔✔Crossfit diet: - ✔✔protein 30%; carbohydrates 40%; fat 30%
✔✔Protein: - ✔✔total calories based on protein needs which should be between 0.7
and 1.0 grams of protein per pound of lean body mass
✔✔High glycemic carbohydrates: - ✔✔raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
✔✔Crossfits 10 general physical skills: - ✔✔cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
✔✔Training refers to: - ✔✔activity that improves performance through a measurable
organic change in the body
✔✔Practice refers to: - ✔✔activity improves performance through changes in the
nervous system: power and speed and adaptations of both training and practice
, ✔✔Define accuracy - ✔✔the ability to control movement in a given direction or at a
given intensity
✔✔Define balance - ✔✔the ability to control placement of the bodys center of gravity in
relation to its support base
✔✔Define agility - ✔✔the ability to minimize transition time from one movement pattern
to another
✔✔Define coordination - ✔✔the ability to combine several distinct movement patterns
into a singular distinct movement
✔✔Define speed - ✔✔the ability to minimize the time cycle of a repeated movement
✔✔Define power - ✔✔the ability of a muscular unit, or combo of muscle units, to apply
maximum force in minimum time
✔✔Phosphocreatine: - ✔✔short, anaerobic, max intensity, located in cytosol of muscle
cells
Ex: 100 m dash
✔✔Glycolytic (lactate): - ✔✔medium, anaerobic, medium to high intensity, cytosol of all
cells
Ex: 400 m sprint
✔✔Oxidative: - ✔✔long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
✔✔4 fitness models of Crossfit: - ✔✔the 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
✔✔Tabata: - ✔✔interval training which is 20 seconds of work followed by 10 seconds of
rest repeated 8 times; it increases aerobic and anaerobic capacity
✔✔Define sport: - ✔✔the application of fitness in a fantastic atmosphere of competition
and mastery
✔✔The theoretical hierarchy of the development of an athlete: - ✔✔nutrition, metabolic
conditioning, gymnastics, weightlifting and throwing, sport
✔✔Fish oil: - ✔✔dilutes excess toxic fat, reduces the inflammatory responses in the
body
✔✔Flexion: - ✔✔reduces the angle of a joint
AND ANSWERS SURE A+
✔✔What is associated with high neuroendocrine response? - ✔✔heavy load weight
lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
✔✔Cross training vs Crossfit - ✔✔cross training is participating in several sports and
Crossfit views cross training as exceeding the normal parameters of the regular
demands of your sport training
✔✔Functional movement: - ✔✔are mechanically sound and therefor safe, and secondly
they are the movements that elicit a high neuroendocrine response
✔✔Crossfit diet: - ✔✔protein 30%; carbohydrates 40%; fat 30%
✔✔Protein: - ✔✔total calories based on protein needs which should be between 0.7
and 1.0 grams of protein per pound of lean body mass
✔✔High glycemic carbohydrates: - ✔✔raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
✔✔Crossfits 10 general physical skills: - ✔✔cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
✔✔Training refers to: - ✔✔activity that improves performance through a measurable
organic change in the body
✔✔Practice refers to: - ✔✔activity improves performance through changes in the
nervous system: power and speed and adaptations of both training and practice
, ✔✔Define accuracy - ✔✔the ability to control movement in a given direction or at a
given intensity
✔✔Define balance - ✔✔the ability to control placement of the bodys center of gravity in
relation to its support base
✔✔Define agility - ✔✔the ability to minimize transition time from one movement pattern
to another
✔✔Define coordination - ✔✔the ability to combine several distinct movement patterns
into a singular distinct movement
✔✔Define speed - ✔✔the ability to minimize the time cycle of a repeated movement
✔✔Define power - ✔✔the ability of a muscular unit, or combo of muscle units, to apply
maximum force in minimum time
✔✔Phosphocreatine: - ✔✔short, anaerobic, max intensity, located in cytosol of muscle
cells
Ex: 100 m dash
✔✔Glycolytic (lactate): - ✔✔medium, anaerobic, medium to high intensity, cytosol of all
cells
Ex: 400 m sprint
✔✔Oxidative: - ✔✔long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
✔✔4 fitness models of Crossfit: - ✔✔the 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
✔✔Tabata: - ✔✔interval training which is 20 seconds of work followed by 10 seconds of
rest repeated 8 times; it increases aerobic and anaerobic capacity
✔✔Define sport: - ✔✔the application of fitness in a fantastic atmosphere of competition
and mastery
✔✔The theoretical hierarchy of the development of an athlete: - ✔✔nutrition, metabolic
conditioning, gymnastics, weightlifting and throwing, sport
✔✔Fish oil: - ✔✔dilutes excess toxic fat, reduces the inflammatory responses in the
body
✔✔Flexion: - ✔✔reduces the angle of a joint
