CROSSFIT LEVEL 1 UPDATED TEST PAPER
QUESTIONS AND ANSWERS SURE A+
✔✔High-glycemic carbohydrates - ✔✔in excess give an inordinate insulin response.
Insulin is essential hormone for life, yet acute, chronic elevation of insulin leads to
hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels,
blood pressure mood dysfunction, and a pandoras box of disease and stability.
Hyperinsulinism.
✔✔Cardiovascular (respiratory) endurance - ✔✔ability of body systems to gather,
process, and deliver oxygen.
✔✔Stamina - ✔✔ability of body systems to process, deliver, store, and utilize energy.
✔✔Strength - ✔✔the ability of a muscular unit, or combination of muscular units, to
apply force.
✔✔Flexibility - ✔✔the ability to maximize the range of motion at a given joint.
✔✔Power - ✔✔the ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time
✔✔speed - ✔✔the ability to minimize the time of cycle of a repeated movement
✔✔coordination - ✔✔the ability to combine several distinct movement patterns into a
singular distinct movement
✔✔Agility - ✔✔the ability to minimize transition time from one movement pattern to
another.
✔✔Balance - ✔✔the ability to control the placement of the body center of gravity in
relation to its support base
, ✔✔Accuracy - ✔✔the ability to control movement in a given direction or at a given
intensity.
✔✔World Class Fitness in 100 Words - ✔✔Eat meat and vegetables, nuts and seeds,
some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but
not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and
snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups,
sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike run swim row,
etc., hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as
creativity will allow. Routine is the enemy. Keep workout short and intense.
Regularly learn and play new sports.
✔✔CrossFit's First fitness model - ✔✔the 10 general physical skills.
✔✔Three Metabolic Pathways - ✔✔Phosphocreatine, Glycolytic, Oxidative.
✔✔Phosphocreatine - ✔✔Dominates the highest-powered activities, those that last less
than about 10 seconds.
Short (10 secs)
Anaerobic
Maximum- intensity efforts 100%
Phosphagen
Cytosol of muscle cells (sarcoplasm)
Type IIb.
molecules in muscles.
Phosphate molecule joins ADP to form ATP.
ex: 100 meter dash or 1 rep max deadlift.
✔✔Glycolytic - ✔✔Dominates moderate-powered activities, those that last up to several
minutes.
Medium (120 seconds)
Anaerobic
Medium-high-intensity efforts (70%).
Lactate.
Cytosol of all cells.
Type IIa.
Glucose from bloodstream, muscle (glycogen), or glycerol (derived from fat).
Glucose oxidized to pyruvate produces 2 ATP.
400 meter sprint or Elite level fran.
✔✔Oxidative - ✔✔Dominates low-powered activities, those that last in excess of several
minutes.
QUESTIONS AND ANSWERS SURE A+
✔✔High-glycemic carbohydrates - ✔✔in excess give an inordinate insulin response.
Insulin is essential hormone for life, yet acute, chronic elevation of insulin leads to
hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels,
blood pressure mood dysfunction, and a pandoras box of disease and stability.
Hyperinsulinism.
✔✔Cardiovascular (respiratory) endurance - ✔✔ability of body systems to gather,
process, and deliver oxygen.
✔✔Stamina - ✔✔ability of body systems to process, deliver, store, and utilize energy.
✔✔Strength - ✔✔the ability of a muscular unit, or combination of muscular units, to
apply force.
✔✔Flexibility - ✔✔the ability to maximize the range of motion at a given joint.
✔✔Power - ✔✔the ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time
✔✔speed - ✔✔the ability to minimize the time of cycle of a repeated movement
✔✔coordination - ✔✔the ability to combine several distinct movement patterns into a
singular distinct movement
✔✔Agility - ✔✔the ability to minimize transition time from one movement pattern to
another.
✔✔Balance - ✔✔the ability to control the placement of the body center of gravity in
relation to its support base
, ✔✔Accuracy - ✔✔the ability to control movement in a given direction or at a given
intensity.
✔✔World Class Fitness in 100 Words - ✔✔Eat meat and vegetables, nuts and seeds,
some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but
not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and
snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups,
sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike run swim row,
etc., hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as
creativity will allow. Routine is the enemy. Keep workout short and intense.
Regularly learn and play new sports.
✔✔CrossFit's First fitness model - ✔✔the 10 general physical skills.
✔✔Three Metabolic Pathways - ✔✔Phosphocreatine, Glycolytic, Oxidative.
✔✔Phosphocreatine - ✔✔Dominates the highest-powered activities, those that last less
than about 10 seconds.
Short (10 secs)
Anaerobic
Maximum- intensity efforts 100%
Phosphagen
Cytosol of muscle cells (sarcoplasm)
Type IIb.
molecules in muscles.
Phosphate molecule joins ADP to form ATP.
ex: 100 meter dash or 1 rep max deadlift.
✔✔Glycolytic - ✔✔Dominates moderate-powered activities, those that last up to several
minutes.
Medium (120 seconds)
Anaerobic
Medium-high-intensity efforts (70%).
Lactate.
Cytosol of all cells.
Type IIa.
Glucose from bloodstream, muscle (glycogen), or glycerol (derived from fat).
Glucose oxidized to pyruvate produces 2 ATP.
400 meter sprint or Elite level fran.
✔✔Oxidative - ✔✔Dominates low-powered activities, those that last in excess of several
minutes.
