CrossFit Level 1 Exam | Official Certification
Practice Test & Study Guide | 2025/2026
Updated CrossFit Trainer Prep Q&A PDF
What is the main goal of Crossfit? - correct answerTo increase an individual's
competency and abilities at all physical tasks
What are the 10 fitness domains Crossfit can improve? What are their definitions? -
correct answer- Cardiovascular endurance: Ability of a body system to gather, deliver,
and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy
systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
- Balance: Ability to place center of gravity in relation to base of support
- Accuracy: Ability to control movement in a given direction at a given intensity
How is Crossfit different from typical training approaches? - correct answerCrossfit
utilizes high-intensity compound movements and workouts that are geared to increase
overall athletic performance. More holistic than specialized isolated exercise
What are the main exercises and training practices at Crossfit? - correct
answerMetabolic conditioning, gymnastic movements, olympic lifts, some isometric
movements, and sports activities
What does "Core Strength and Conditioning Program" Mean? - correct answer2 senses
of the word Core:
1. The workouts and exercises of crossfit are the core backbone of any athletic
endeavor
2. It's literally exercising for your core (abs) and the functional axis of the body
In Crossfit's view, why is there so much disease? - correct answerThey believe that
fitness and health are about the same thing. There are 3 types of ways your health can
be: Sick, normal, or above normal. If your athletics are above normal, your amount of
health will be above normal and your chance of sickness and disease will be low
What is the optimal training frequency and duration in Crossfit? - correct
answerAnywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't
, necessary if your training is high-intensity. More training and practice per day could be
spent on specific skills for sports
Is aerobic vs anaerobic exercise more important? - correct answerBoth are important.
The main distinction is in the client's goals
What is adaption's role in Crossfit? - correct answerCrossfit is constantly varying the
workouts to include the 10 fitness domains, meaning the athlete is constantly adapting
What affect does Crossfit have on neuroendocrine response? - correct answerCrossfit
produces an enormous response in testosterone and growth factor hormones, simply by
utilizing compound movements with large weights at high intensity. The importance of
this for athletes and those looking to get in shape is incredible.
What is Cross-training and does Crossfit utilize it? - correct answerCross-training is
participating and practicing for multiple sports. Crossfit often combines small amounts of
cross-training into their client's programs. Practicing these moves will specifically help
athletes learn new skills and improve old ones.
How does Crossfit use functional movement? - correct answerAll movements in crossfit
are multi-joint and compound, which are found in natural movements more often than
isometric movements. Functional movements are not only safe but elicit the highest
training response.
What diet does Crossfit recommend? - correct answerThe zone diet, which typically
recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean meats
and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher protein is
recommended for more elite athletes.
What do Crossfit's Fitness models measure? - correct answerThey are used to
systematically measure and understand work capacity. How well a person is able to
perform difficult tasks tells us how healthy and vibrant a person is.
What is Crossfit's 1st model to measure fitness? - correct answerHow experienced the
athlete is in the 10 General Physical skills
What's Crossfit's 2nd model to measure fitness? - correct answerThe hopper. This
model suggests that if a workout was given to you completely at random with varying
reps, sets, rest periods, exercises, order of exercises, routines, periodization, etc. on
different days, you would be able to complete the routine.
What's Crossfit's 3rd model to measure fitness? - correct answerThe metabolic
pathways model. This suggests that we need to develop our phosphagen system,
glycolytic system, and oxidative system.
Practice Test & Study Guide | 2025/2026
Updated CrossFit Trainer Prep Q&A PDF
What is the main goal of Crossfit? - correct answerTo increase an individual's
competency and abilities at all physical tasks
What are the 10 fitness domains Crossfit can improve? What are their definitions? -
correct answer- Cardiovascular endurance: Ability of a body system to gather, deliver,
and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy
systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
- Balance: Ability to place center of gravity in relation to base of support
- Accuracy: Ability to control movement in a given direction at a given intensity
How is Crossfit different from typical training approaches? - correct answerCrossfit
utilizes high-intensity compound movements and workouts that are geared to increase
overall athletic performance. More holistic than specialized isolated exercise
What are the main exercises and training practices at Crossfit? - correct
answerMetabolic conditioning, gymnastic movements, olympic lifts, some isometric
movements, and sports activities
What does "Core Strength and Conditioning Program" Mean? - correct answer2 senses
of the word Core:
1. The workouts and exercises of crossfit are the core backbone of any athletic
endeavor
2. It's literally exercising for your core (abs) and the functional axis of the body
In Crossfit's view, why is there so much disease? - correct answerThey believe that
fitness and health are about the same thing. There are 3 types of ways your health can
be: Sick, normal, or above normal. If your athletics are above normal, your amount of
health will be above normal and your chance of sickness and disease will be low
What is the optimal training frequency and duration in Crossfit? - correct
answerAnywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't
, necessary if your training is high-intensity. More training and practice per day could be
spent on specific skills for sports
Is aerobic vs anaerobic exercise more important? - correct answerBoth are important.
The main distinction is in the client's goals
What is adaption's role in Crossfit? - correct answerCrossfit is constantly varying the
workouts to include the 10 fitness domains, meaning the athlete is constantly adapting
What affect does Crossfit have on neuroendocrine response? - correct answerCrossfit
produces an enormous response in testosterone and growth factor hormones, simply by
utilizing compound movements with large weights at high intensity. The importance of
this for athletes and those looking to get in shape is incredible.
What is Cross-training and does Crossfit utilize it? - correct answerCross-training is
participating and practicing for multiple sports. Crossfit often combines small amounts of
cross-training into their client's programs. Practicing these moves will specifically help
athletes learn new skills and improve old ones.
How does Crossfit use functional movement? - correct answerAll movements in crossfit
are multi-joint and compound, which are found in natural movements more often than
isometric movements. Functional movements are not only safe but elicit the highest
training response.
What diet does Crossfit recommend? - correct answerThe zone diet, which typically
recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean meats
and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher protein is
recommended for more elite athletes.
What do Crossfit's Fitness models measure? - correct answerThey are used to
systematically measure and understand work capacity. How well a person is able to
perform difficult tasks tells us how healthy and vibrant a person is.
What is Crossfit's 1st model to measure fitness? - correct answerHow experienced the
athlete is in the 10 General Physical skills
What's Crossfit's 2nd model to measure fitness? - correct answerThe hopper. This
model suggests that if a workout was given to you completely at random with varying
reps, sets, rest periods, exercises, order of exercises, routines, periodization, etc. on
different days, you would be able to complete the routine.
What's Crossfit's 3rd model to measure fitness? - correct answerThe metabolic
pathways model. This suggests that we need to develop our phosphagen system,
glycolytic system, and oxidative system.
