Crossfit Level 1 Exam Review Study
Questions And Answers
Define CrossFit - ANSWER-A core strengthing program made up of constantly varied high intensity
functional movements
Articulate Characteristics of functional movements: Natural - ANSWER-They are natural, effective, &
efficient locomotor of body & external objects; most important they move large loads over long
distances quickly;
Articulate Characteristics of functional movements: Universal Motor Recruitment Patterns - ANSWER-
universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
Articulate Characteristics of functional movements: Essential - ANSWER-universal motor recruitment
patterns:
essential because the soundness & efficacy of functional movements are so profound that exercising
without them is by comparison a colossal waste of time
Safe - ANSWER-Functional movements are safe because they are mechanically sound
Compound yet Irreducible - ANSWER-Compound/multi-joint movements are functional
High-Power Producing - ANSWER-Power is the definition of intensity; increases in strength, performance,
muscle mass, & bone density all arise in proportion to the intensity of exercise; Power development is an
ever-present aspect of Crossfit workout
Identify the most important characteristic of functional movements - ANSWER-most important
characteristic of functional movements is that they move large loads over long distances quickly
Define & calculate work - ANSWER-ability to perform real physical work
ForceXDistance/time = power
Define & calculate power - ANSWER-ability of a muscular unit to apply max force in minimum time; time
rate of doing work; force x distance =time; time rate of doing work;
Understand how relative changes in force, distance & timing change power output - ANSWER-
Describe intensity & how it is related to power - ANSWER-Power is the definition of intensity; increases
in strength, performance, muscle mass, & bone density all arise in proportion to the intensity of exercise;
Power development is an ever-present aspect of Crossfit workout
Articulate the difference between specialization & CrossFit - ANSWER-Capacity culled from the
intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty
is not specializing.
,What is fitness: Articulate CrossFit's definition of fitness & health & explain their relationship - ANSWER-
CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
fitness, wellness, and pathology (sickness) are measures of the same entity: your health.
Define the 4 supporting models of CrossFit's definition of: General physical skills - ANSWER-General
physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power, speed,
coordination, agility, balance, & accuracy
Define the 4 supporting models of CrossFit's definition of: The hopper - ANSWER-The hopper is
performing well at any & all imaginable task
Define the 4 supporting models of CrossFit's definition of: Metabolic pathways - ANSWER-Metabolic
pathways are pathways that provide energy for all human action
Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum -
ANSWER-Sickness-Wellness-Fitness Continuum is every measurable value of health
Identify how each model could be used to assess fitness & to determine the fittest individual: General
physical skills - ANSWER-you are as fit as you are competent in each of the 10 general physical skills
Identify how each model could be used to assess fitness & to determine the fittest individual: The
hopper - ANSWER-by your capacity to perform well at fitness tasks compared to other people
Identify how each model could be used to assess fitness & to determine the fittest individual: Metabolic
pathways - ANSWER-requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway
Identify how each model could be used to assess fitness & to determine the fittest individual: Sickness-
Wellness-Fitness Continuum - ANSWER-Fitness is super-wellness
Identify & define the 10 general physics skills - ANSWER-1. cardiovascular & respiratory endurance 2.
stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy
Identify & define the 10 general physics skills: 1. cardiovascular & respiratory endurance - ANSWER-1.
cardiovascular & respiratory endurance - the ability of body systems to gather, process, & deliver oxygen
Identify & define the 10 general physics skills: 2. stamina - ANSWER-2. stamina - ability of body systems
to process, deliver, store & utilize energy
Identify & define the 10 general physics skills: 3. strength - ANSWER-3. strength - the ability of a
muscular unit or combo of muscular units to apply force
Identify & define the 10 general physics skills: 4. flexibility - ANSWER-4. flexibility - the ability to
maximize the range of motion at a given joint
Identify & define the 10 general physics skills: 5. power - ANSWER-5. power - the ability of a muscular
unit or combo of muscular units to apply maximum force in minimum time
Identify & define the 10 general physics skills: 6. speed - ANSWER-6. speed - the ability to minimize the
time cycle of a repeated movement
, Identify & define the 10 general physics skills: 7. coordination - ANSWER-7. coordination - the ability to
combine several distinct movement patterns into a singular distinct movement
Identify & define the 10 general physics skills: 8. agility - ANSWER-8. agility - the ability to minimize
transition time from one movement pattern to another
Identify & define the 10 general physics skills: 9. balance - ANSWER-9. balance - the ability to control the
placement of the body center of gravity in relation to its support base
:Identify & define the 10 general physics skills: 10. accuracy - ANSWER-10. accuracy - the ability to
control movement in a given direction or at a given intensity
Differentiate training from practice and explain the adaptations developed beer both - ANSWER-training
refers to an activity that improves performance thru a measurable organic change in the body;
practice refers to an activity that improves performance thru changes in the nervous system - power &
speed are adaptions of both
Identify & articulate the time domains of the three metabolic pathways - ANSWER-1. phosphagen -
short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
Define& differentiate aerobic and anaerobic training & pathways - ANSWER-
Define aerobic and anaerobic. - ANSWER--Aerobic: Requires O2; oxidative (low powered activities) &
phosphagen (highest-powered acitivities) metabolic pathways
-Anaerobic: Doesn't require O2; glycolysis metabolic pathway (moderate powered activities)
Describe the Sickness-Wellness-Fitness Continuum - ANSWER-Sickness, wellness, and fitness are
different measures of the quality of health -every measurable value of health can be placed on a
continuum from sickness to wellness to fitness
Based on measurements of:
Blood Pressure
Body Fat
Bone Density
Triglycerides
Good and Bad Cholesterol
Flexibility
Muscle Mass
Questions And Answers
Define CrossFit - ANSWER-A core strengthing program made up of constantly varied high intensity
functional movements
Articulate Characteristics of functional movements: Natural - ANSWER-They are natural, effective, &
efficient locomotor of body & external objects; most important they move large loads over long
distances quickly;
Articulate Characteristics of functional movements: Universal Motor Recruitment Patterns - ANSWER-
universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
Articulate Characteristics of functional movements: Essential - ANSWER-universal motor recruitment
patterns:
essential because the soundness & efficacy of functional movements are so profound that exercising
without them is by comparison a colossal waste of time
Safe - ANSWER-Functional movements are safe because they are mechanically sound
Compound yet Irreducible - ANSWER-Compound/multi-joint movements are functional
High-Power Producing - ANSWER-Power is the definition of intensity; increases in strength, performance,
muscle mass, & bone density all arise in proportion to the intensity of exercise; Power development is an
ever-present aspect of Crossfit workout
Identify the most important characteristic of functional movements - ANSWER-most important
characteristic of functional movements is that they move large loads over long distances quickly
Define & calculate work - ANSWER-ability to perform real physical work
ForceXDistance/time = power
Define & calculate power - ANSWER-ability of a muscular unit to apply max force in minimum time; time
rate of doing work; force x distance =time; time rate of doing work;
Understand how relative changes in force, distance & timing change power output - ANSWER-
Describe intensity & how it is related to power - ANSWER-Power is the definition of intensity; increases
in strength, performance, muscle mass, & bone density all arise in proportion to the intensity of exercise;
Power development is an ever-present aspect of Crossfit workout
Articulate the difference between specialization & CrossFit - ANSWER-Capacity culled from the
intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty
is not specializing.
,What is fitness: Articulate CrossFit's definition of fitness & health & explain their relationship - ANSWER-
CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
fitness, wellness, and pathology (sickness) are measures of the same entity: your health.
Define the 4 supporting models of CrossFit's definition of: General physical skills - ANSWER-General
physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power, speed,
coordination, agility, balance, & accuracy
Define the 4 supporting models of CrossFit's definition of: The hopper - ANSWER-The hopper is
performing well at any & all imaginable task
Define the 4 supporting models of CrossFit's definition of: Metabolic pathways - ANSWER-Metabolic
pathways are pathways that provide energy for all human action
Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum -
ANSWER-Sickness-Wellness-Fitness Continuum is every measurable value of health
Identify how each model could be used to assess fitness & to determine the fittest individual: General
physical skills - ANSWER-you are as fit as you are competent in each of the 10 general physical skills
Identify how each model could be used to assess fitness & to determine the fittest individual: The
hopper - ANSWER-by your capacity to perform well at fitness tasks compared to other people
Identify how each model could be used to assess fitness & to determine the fittest individual: Metabolic
pathways - ANSWER-requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway
Identify how each model could be used to assess fitness & to determine the fittest individual: Sickness-
Wellness-Fitness Continuum - ANSWER-Fitness is super-wellness
Identify & define the 10 general physics skills - ANSWER-1. cardiovascular & respiratory endurance 2.
stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8. agility 9. balance 10. accuracy
Identify & define the 10 general physics skills: 1. cardiovascular & respiratory endurance - ANSWER-1.
cardiovascular & respiratory endurance - the ability of body systems to gather, process, & deliver oxygen
Identify & define the 10 general physics skills: 2. stamina - ANSWER-2. stamina - ability of body systems
to process, deliver, store & utilize energy
Identify & define the 10 general physics skills: 3. strength - ANSWER-3. strength - the ability of a
muscular unit or combo of muscular units to apply force
Identify & define the 10 general physics skills: 4. flexibility - ANSWER-4. flexibility - the ability to
maximize the range of motion at a given joint
Identify & define the 10 general physics skills: 5. power - ANSWER-5. power - the ability of a muscular
unit or combo of muscular units to apply maximum force in minimum time
Identify & define the 10 general physics skills: 6. speed - ANSWER-6. speed - the ability to minimize the
time cycle of a repeated movement
, Identify & define the 10 general physics skills: 7. coordination - ANSWER-7. coordination - the ability to
combine several distinct movement patterns into a singular distinct movement
Identify & define the 10 general physics skills: 8. agility - ANSWER-8. agility - the ability to minimize
transition time from one movement pattern to another
Identify & define the 10 general physics skills: 9. balance - ANSWER-9. balance - the ability to control the
placement of the body center of gravity in relation to its support base
:Identify & define the 10 general physics skills: 10. accuracy - ANSWER-10. accuracy - the ability to
control movement in a given direction or at a given intensity
Differentiate training from practice and explain the adaptations developed beer both - ANSWER-training
refers to an activity that improves performance thru a measurable organic change in the body;
practice refers to an activity that improves performance thru changes in the nervous system - power &
speed are adaptions of both
Identify & articulate the time domains of the three metabolic pathways - ANSWER-1. phosphagen -
short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
Define& differentiate aerobic and anaerobic training & pathways - ANSWER-
Define aerobic and anaerobic. - ANSWER--Aerobic: Requires O2; oxidative (low powered activities) &
phosphagen (highest-powered acitivities) metabolic pathways
-Anaerobic: Doesn't require O2; glycolysis metabolic pathway (moderate powered activities)
Describe the Sickness-Wellness-Fitness Continuum - ANSWER-Sickness, wellness, and fitness are
different measures of the quality of health -every measurable value of health can be placed on a
continuum from sickness to wellness to fitness
Based on measurements of:
Blood Pressure
Body Fat
Bone Density
Triglycerides
Good and Bad Cholesterol
Flexibility
Muscle Mass
