Crossfit Level 1 Certification Exam
Actual Study Guide Questions and
Verified Answers
What is crossfit -
ANSWER Constantly varied functional movements executed at high intensity
Constantly varied -
ANSWER General physical preparedness (GPP)
What is General Physical Preparedness -
ANSWER Term used to describe the generalised base qualities of an athlete
What's the aim of GPP -
ANSWER To establish a board foundational fitness level that can then be converted and
applied throughout a wide range of tasks hoping to consistently make gains in the 10
general physical skills of fitness which prepares you for any physical challenge
What is functional movement -
ANSWER Natural seen in nature, universal motor recruitment patterns, essential to
quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP -
ANSWER Universal motor recruitment patterns
Name the CrossFit models -
ANSWER 1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? -
ANSWER 1 - cardio & respiratory endurance
,2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training -
ANSWER CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSWER Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice -
ANSWER Power
Speed
What's the aim of the Hopper? -
ANSWER Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
This model suggests that your fitness can be measured by your capacity to perform well
at these tasks in relation to other individuals.
,Name the 3 metabolic pathways? -
ANSWER 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway -
ANSWER Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway -
ANSWER Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway -
ANSWER Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? -
ANSWER Sickness, well, fit continuum model
Define the 4th model -
ANSWER Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
, Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as -
ANSWER Work capacity across a broad time and model domains
What are the major lifts involved CF? -
ANSWER Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients -
ANSWER Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake
to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? -
ANSWER Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? -
ANSWER 1) Weak glute/hamstring. The glutes and hams are responsible for powerful
hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road
to powerful, effective hip extension is a three to ve year odyssey for most athletes.
Actual Study Guide Questions and
Verified Answers
What is crossfit -
ANSWER Constantly varied functional movements executed at high intensity
Constantly varied -
ANSWER General physical preparedness (GPP)
What is General Physical Preparedness -
ANSWER Term used to describe the generalised base qualities of an athlete
What's the aim of GPP -
ANSWER To establish a board foundational fitness level that can then be converted and
applied throughout a wide range of tasks hoping to consistently make gains in the 10
general physical skills of fitness which prepares you for any physical challenge
What is functional movement -
ANSWER Natural seen in nature, universal motor recruitment patterns, essential to
quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP -
ANSWER Universal motor recruitment patterns
Name the CrossFit models -
ANSWER 1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? -
ANSWER 1 - cardio & respiratory endurance
,2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training -
ANSWER CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSWER Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice -
ANSWER Power
Speed
What's the aim of the Hopper? -
ANSWER Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
This model suggests that your fitness can be measured by your capacity to perform well
at these tasks in relation to other individuals.
,Name the 3 metabolic pathways? -
ANSWER 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway -
ANSWER Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway -
ANSWER Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway -
ANSWER Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? -
ANSWER Sickness, well, fit continuum model
Define the 4th model -
ANSWER Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
, Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as -
ANSWER Work capacity across a broad time and model domains
What are the major lifts involved CF? -
ANSWER Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients -
ANSWER Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake
to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? -
ANSWER Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? -
ANSWER 1) Weak glute/hamstring. The glutes and hams are responsible for powerful
hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road
to powerful, effective hip extension is a three to ve year odyssey for most athletes.
