Crossfit level 1 Certification Final Exam Test with
All Possible Questions and Correct Answers
1. Definition of Crossfit: constantly varied, high intensity, functional movement
(also ḱnown as Crossfits prescription)
2. What is functional movement: load, distance, and speed for production of high power
3. Define intensity: power
(intensity is the independent variable)
4. Crossfit methodology:: safety, eflcacy, and eflciency
(the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable,
observable, repeatable data)
5. 10 fitness domains of Crossfit:: cardiovascular/respiratory endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, and accuracy
6. Define athlete: a person who is trained or sḱilled in exercises, sports, or games requiring physical strength,
agility, or stamina
7. Define Crossfit athlete: a person who is sḱilled or trained in strength, power, balance, and agility, flexibility, and
endurance
8. How is energy derived?: aerobically when O2 is utilized to metabolize substrates derived from food and
liberates energy
9. Aerobic activity:: are usually greater than 90 seconds in duration and involve low to moderate power output or
intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
10. Anaerobic activity:: energy is liberated from substances in the absence of 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
11. Anaerobic systems:: phosphagen and glycolytic (lactic acid)
12. 2 Olympic lifts:: clean and jerḱ and snatch
(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)
13. Hormonal responses vital to athletic development:: increased in testosterone, insulin-liḱe growth
factor, and human growth hormone
14. Adaptive responses to exercises capable of producing a significant neuroen- docrine
response:: mass and bone density
15. Power: time rate of doing worḱ; also the definition of intensity
, 16. What is associated with high neuroendocrine response?: heavy load weight lifting, short rest
between sets, high heart rates, high intensity training, short rest intervals
17. 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
18. Functional movement:: are mechanically sound and therefor safe, and secondly they are the movements that
elicit a high neuroendocrine response
19. Crossfit diet:: protein 30%; carbohydrates 40%; fat 30%
20. 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
21. High glycemic carbohydrates:: raise blood sugar too rapidly Ex:
rice, bread, candy, potato, sweets, sodas
22. Crossfits 10 general physical sḱills:: cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
23. Training refers to:: activity that improves performance through a measurable organic change in the body
24. Practice refers to:: activity improves performance through changes in the nervous system: power and
speed and adaptations of both training and practice
25. Define accuracy: the ability to control movement in a given direction or at a given intensity
26. Define balance: the ability to control placement of the bodys center of gravity in relation to its support base
27. Define agility: the ability to minimize transition time from one movement pattern to another
28. Define coordination: the ability to combine several distinct movement patterns into a singular distinct
movement
29. Define speed: the ability to minimize the time cycle of a repeated movement
30. Define power: the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum
time
31. Phosphocreatine:: short, anaerobic, max intensity, located in cytosol of muscle cells Ex:
100 m dash
32. Glycolytic (lactate):: medium, anaerobic, medium to high intensity, cytosol of all cells Ex:
400 m sprint
33. Oxidative:: long, aerobic, low intensity ettort, mitochondria of cells Ex:
anything greater than 120 seconds of sustained ettort
All Possible Questions and Correct Answers
1. Definition of Crossfit: constantly varied, high intensity, functional movement
(also ḱnown as Crossfits prescription)
2. What is functional movement: load, distance, and speed for production of high power
3. Define intensity: power
(intensity is the independent variable)
4. Crossfit methodology:: safety, eflcacy, and eflciency
(the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable,
observable, repeatable data)
5. 10 fitness domains of Crossfit:: cardiovascular/respiratory endurance, stamina, strength, flexibility,
power, speed, coordination, agility, balance, and accuracy
6. Define athlete: a person who is trained or sḱilled in exercises, sports, or games requiring physical strength,
agility, or stamina
7. Define Crossfit athlete: a person who is sḱilled or trained in strength, power, balance, and agility, flexibility, and
endurance
8. How is energy derived?: aerobically when O2 is utilized to metabolize substrates derived from food and
liberates energy
9. Aerobic activity:: are usually greater than 90 seconds in duration and involve low to moderate power output or
intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
10. Anaerobic activity:: energy is liberated from substances in the absence of 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
11. Anaerobic systems:: phosphagen and glycolytic (lactic acid)
12. 2 Olympic lifts:: clean and jerḱ and snatch
(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)
13. Hormonal responses vital to athletic development:: increased in testosterone, insulin-liḱe growth
factor, and human growth hormone
14. Adaptive responses to exercises capable of producing a significant neuroen- docrine
response:: mass and bone density
15. Power: time rate of doing worḱ; also the definition of intensity
, 16. What is associated with high neuroendocrine response?: heavy load weight lifting, short rest
between sets, high heart rates, high intensity training, short rest intervals
17. 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
18. Functional movement:: are mechanically sound and therefor safe, and secondly they are the movements that
elicit a high neuroendocrine response
19. Crossfit diet:: protein 30%; carbohydrates 40%; fat 30%
20. 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
21. High glycemic carbohydrates:: raise blood sugar too rapidly Ex:
rice, bread, candy, potato, sweets, sodas
22. Crossfits 10 general physical sḱills:: cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
23. Training refers to:: activity that improves performance through a measurable organic change in the body
24. Practice refers to:: activity improves performance through changes in the nervous system: power and
speed and adaptations of both training and practice
25. Define accuracy: the ability to control movement in a given direction or at a given intensity
26. Define balance: the ability to control placement of the bodys center of gravity in relation to its support base
27. Define agility: the ability to minimize transition time from one movement pattern to another
28. Define coordination: the ability to combine several distinct movement patterns into a singular distinct
movement
29. Define speed: the ability to minimize the time cycle of a repeated movement
30. Define power: the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum
time
31. Phosphocreatine:: short, anaerobic, max intensity, located in cytosol of muscle cells Ex:
100 m dash
32. Glycolytic (lactate):: medium, anaerobic, medium to high intensity, cytosol of all cells Ex:
400 m sprint
33. Oxidative:: long, aerobic, low intensity ettort, mitochondria of cells Ex:
anything greater than 120 seconds of sustained ettort
