CrossFit Level 1 Trainer Test - Certification Exam Questions & Verified Answers
Define CrossFit constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements: 1. Natural
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work: The ability to perform real physical work as measured by; force x distance
Define and Calculate Power: The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
Intensity Power; is the independent variable most commonly associated with maximizing the
rate or return . The greater/higher the intensity the better the results.
Most important characteristic of functional movements Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology Safety, efficacy and efficiency most important facets to elevate fitness can be
supported by measurable, observable and repeatable data. "Evidence based"
Constantly Varied: Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
What is GPP and it's definition: General Physical Preparedness: Being prepared to run and weightlift better than
someone who only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which
prepares you for the unknown.
Failing at the margins of your experience relating to Constant variance prepares you at your margins of experience to prevent failure at
variance in CF margins of experience
Specialization vs CrossFit Specialization in one sport and being great in one activity only vs Crossfit that will
make you good in all activities.
Crossfit definition of fitness and health and their Fitness is work capacity across broad time and modal domains. and health is work
relationship capacity across broad time and modal.domains throughout your life.
Stuvia 2026-2027 | Latest Version
, CrossFit Level 1 Trainer Test - Certification Exam Questions & Verified Answers
What are Crossfits Four -4- Models for evaluating and 1. The 10 General Physical Skills
guiding fitness: 2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
Define The 10 Physical Skills You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
The Hopper Is loaded with as many skills and drills from many different sports. and the
implication is that fitness requires an ability to perform well at all drills, even
unfamiliar tasks combined in infinitely combinations.
Metabolic Pathways 3 Metabolic ways to provide energy to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
Sickness and Wellness The sick, well, and fit continuum can be plotted. There is a sick side, well is in the
middle, and the right side is fit. if all your numbers are on the right if you if you do
get sick you have a better chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice 1. Endurance
(4) and both (2)? 2. Stamina
3. Strength
4. Flexibility
1. Coordination
2. Agility
3. Balance
4. Accuracy
1. Power
2. Speed
Identify and Explain the 3 Metabolic Pathways Anaerobic: Moderate to high power lasting less than several minutes (interval
training)
1. Phosphagen
2. Glycolytic
Aerobic: Low power lasting longer than several minutes
3. Oxidative
Interval Training is key for: developing cardiovascular system without the loss of speed, strength, and power.
What is the Theoretically Hierarchy of the Development of Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's
an Athlete? the pyramid)
Describe Sickness and Wellness Continuum Nearly every measurable value of health can be placed on a continuum that ranges
from sickness to wellness to fitness. I.E. -
high blood pressure -sickness(pathological)
normal blood pressure- Wellness(normal or healthy)
above normal- fitness( athlete)
Stuvia 2026-2027 | Latest Version
Define CrossFit constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements: 1. Natural
2. UMRP: Universal motor recruitment pattern. (found everywhere)
3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
Define and Calculate Work: The ability to perform real physical work as measured by; force x distance
Define and Calculate Power: The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
Intensity Power; is the independent variable most commonly associated with maximizing the
rate or return . The greater/higher the intensity the better the results.
Most important characteristic of functional movements Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology Safety, efficacy and efficiency most important facets to elevate fitness can be
supported by measurable, observable and repeatable data. "Evidence based"
Constantly Varied: Exsposure to a program that is broad general and inclusive.
Factors to vary:
1. loads
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
What is GPP and it's definition: General Physical Preparedness: Being prepared to run and weightlift better than
someone who only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which
prepares you for the unknown.
Failing at the margins of your experience relating to Constant variance prepares you at your margins of experience to prevent failure at
variance in CF margins of experience
Specialization vs CrossFit Specialization in one sport and being great in one activity only vs Crossfit that will
make you good in all activities.
Crossfit definition of fitness and health and their Fitness is work capacity across broad time and modal domains. and health is work
relationship capacity across broad time and modal.domains throughout your life.
Stuvia 2026-2027 | Latest Version
, CrossFit Level 1 Trainer Test - Certification Exam Questions & Verified Answers
What are Crossfits Four -4- Models for evaluating and 1. The 10 General Physical Skills
guiding fitness: 2. The Hopper
3. The Metabolic Pathways
4. Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
Define The 10 Physical Skills You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
The Hopper Is loaded with as many skills and drills from many different sports. and the
implication is that fitness requires an ability to perform well at all drills, even
unfamiliar tasks combined in infinitely combinations.
Metabolic Pathways 3 Metabolic ways to provide energy to the body
1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
Sickness and Wellness The sick, well, and fit continuum can be plotted. There is a sick side, well is in the
middle, and the right side is fit. if all your numbers are on the right if you if you do
get sick you have a better chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice 1. Endurance
(4) and both (2)? 2. Stamina
3. Strength
4. Flexibility
1. Coordination
2. Agility
3. Balance
4. Accuracy
1. Power
2. Speed
Identify and Explain the 3 Metabolic Pathways Anaerobic: Moderate to high power lasting less than several minutes (interval
training)
1. Phosphagen
2. Glycolytic
Aerobic: Low power lasting longer than several minutes
3. Oxidative
Interval Training is key for: developing cardiovascular system without the loss of speed, strength, and power.
What is the Theoretically Hierarchy of the Development of Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's
an Athlete? the pyramid)
Describe Sickness and Wellness Continuum Nearly every measurable value of health can be placed on a continuum that ranges
from sickness to wellness to fitness. I.E. -
high blood pressure -sickness(pathological)
normal blood pressure- Wellness(normal or healthy)
above normal- fitness( athlete)
Stuvia 2026-2027 | Latest Version
