Crossfit Level 1 Certification Exam with Complete
Solutions
What's the aim of the Hopper? Correct Ans-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? Correct Ans-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway Correct Ans-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
, Crossfit Level 1 Certification Exam with Complete
Solutions
Define glycolytic pathway Correct Ans-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway Correct Ans-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? Correct Ans-Sickness, well, fit continuum model
Define the 4th model Correct Ans-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
, Crossfit Level 1 Certification Exam with Complete
Solutions
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as Correct Ans-Work capacity across a broad time and model
domains
What are the major lifts involved CF? Correct Ans-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients Correct Ans-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? Correct Ans-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
, Crossfit Level 1 Certification Exam with Complete
Solutions
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? Correct Ans-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.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a
leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the
worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible
e ort. The more you work on the squat, the more awareness you develop as to its complexity.
Name 7 squat faults? Correct Ans-
Solutions
What's the aim of the Hopper? Correct Ans-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? Correct Ans-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway Correct Ans-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
, Crossfit Level 1 Certification Exam with Complete
Solutions
Define glycolytic pathway Correct Ans-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway Correct Ans-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? Correct Ans-Sickness, well, fit continuum model
Define the 4th model Correct Ans-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
, Crossfit Level 1 Certification Exam with Complete
Solutions
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as Correct Ans-Work capacity across a broad time and model
domains
What are the major lifts involved CF? Correct Ans-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients Correct Ans-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? Correct Ans-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
, Crossfit Level 1 Certification Exam with Complete
Solutions
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? Correct Ans-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.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a
leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the
worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible
e ort. The more you work on the squat, the more awareness you develop as to its complexity.
Name 7 squat faults? Correct Ans-
