Crossfit, Methodology Test Questions and Verified Answers (100% Pass)
Aerobic - Answers Energy is derived aerobically when oxygen is utilized to metabolize substrates derived
from food & liberates energy
aerobically - Answers Greater than 90 seconds in duration; low to medium power output or intensity;
running on treadmill for 20 min, swimming a mile, watching tv
Anaerobically - Answers When energy is liberated from substrates in the absence of oxygen
Anaerobic - Answers Less than 2 minutes in duration & involve moderate to high power output or
intensity
Aim of Crossfit - Answers broad, general and inclusive fitness; the specialty is not specializing
Prescription of Crossfit - Answers Constantly varied, high intensity functional movements
Methodology of Crossfit - Answers It is evidence based fitness; measurable, observable & repeatable
data
Conclusions of Crossfit - Answers Human performance is measured & publicly recorded against multiple,
diverse & fixed workloads; art & science of optimizing human performance
Ten Fitness Domains - Answers 1. Cardiovascular/respiratory endurance, 2. Stamina, 3. Strength, 4.
Flexibility, 5. Power, 6. Speed, 7. Coordination, 8. Agility, 9. Balance, 10. Accuracy
Crossfit Approach - Answers Judiciously balance anaerobic and aerobic exercise
Effective Approach - Answers Isolation movements & extended aerobic sessions
Functional Movements - Answers High intensity, functional movements are radically more effective at
eliciting nearly any desired fitness result
Crossfit Definition of Athlete - Answers A person who is trained or skilled in strength, power, balance &
agility, flexibility & endurance
Time commitment - Answers World class age group strength & conditioning is obtainable through an
hour a day six days per week of training
Long distance vs. short distance - Answers Long distance athletes are NOT fitter than their short-distance
counterparts
Anaerobic Activity - Answers Can develop aerobic fitness w/o muscle wasting
Olympic Lifts - Answers The Clean & Jerk and the Snatch develop the Squat, Deadlift, Power Clean and
Split Jerk
, Olympic Lifts - Answers Train athletes to effectively activate more MUSCLE FIBERS more rapidly than any
other modality of training
Olympic Lifts - Answers Teach one to apply force to muscle groups in proper sequence; center of body to
extremities (core-->extremities)
2 Anaerobic Systems - Answers 1. Phosphagen (phosphocreatine) system 2. Lactic Acid (glycolytic)
system
Olympic Lifts - Answers Only lifts shown to increase maximum oxygen uptake (marker for cardiovascular
fitness)
Olympic Lifts - Answers Unique capacity to develop strength, muscle, power, speed, coordination,
vertical leap, muscular endurance, bone strength, physical capacity to withstand stress
Crossfit - Answers Short, middle & long distance metabolic conditioning and low, moderate & heavy load
assignment
Neuroendocrine Adaptation - Answers A change in the body that affects you either neurologically or
hormonally
Neuroendocrine Response - Answers Heavy load weight training, short rest between sets, high heart
rates, high-intensity training and short rest between sets are all associated w/high neuroendocrine
response
Adaptation - Answers Most important adaptations to exercise are in part or completely a result of a
hormonal or neurological shift
Hormonal Response - Answers Among the hormonal responses vital to athletic development are
substantial increases in testosterone, insulin-like growth factor & human growth hormone
Adaptive Response - Answers Increased muscle mass and bone density are two adaptive responses
Power - Answers The undisputed king of performance; the definition of intensity; linked to every
positive aspect of fitness
Functional Movements - Answers Movements that mimic motor recruitment patterns that are found in
everyday life; (ex) squatting, deadlift
Functional Movements - Answers Are mechanically sound and safe; they elicit a high neuroendocrine
response
high glycemic index foods - Answers Primary culprit in nutritionally caused health problems
Diet - Answers Should consist of 30% Protein, 40% Carbohydrates, 30% Fat
Aerobic - Answers Energy is derived aerobically when oxygen is utilized to metabolize substrates derived
from food & liberates energy
aerobically - Answers Greater than 90 seconds in duration; low to medium power output or intensity;
running on treadmill for 20 min, swimming a mile, watching tv
Anaerobically - Answers When energy is liberated from substrates in the absence of oxygen
Anaerobic - Answers Less than 2 minutes in duration & involve moderate to high power output or
intensity
Aim of Crossfit - Answers broad, general and inclusive fitness; the specialty is not specializing
Prescription of Crossfit - Answers Constantly varied, high intensity functional movements
Methodology of Crossfit - Answers It is evidence based fitness; measurable, observable & repeatable
data
Conclusions of Crossfit - Answers Human performance is measured & publicly recorded against multiple,
diverse & fixed workloads; art & science of optimizing human performance
Ten Fitness Domains - Answers 1. Cardiovascular/respiratory endurance, 2. Stamina, 3. Strength, 4.
Flexibility, 5. Power, 6. Speed, 7. Coordination, 8. Agility, 9. Balance, 10. Accuracy
Crossfit Approach - Answers Judiciously balance anaerobic and aerobic exercise
Effective Approach - Answers Isolation movements & extended aerobic sessions
Functional Movements - Answers High intensity, functional movements are radically more effective at
eliciting nearly any desired fitness result
Crossfit Definition of Athlete - Answers A person who is trained or skilled in strength, power, balance &
agility, flexibility & endurance
Time commitment - Answers World class age group strength & conditioning is obtainable through an
hour a day six days per week of training
Long distance vs. short distance - Answers Long distance athletes are NOT fitter than their short-distance
counterparts
Anaerobic Activity - Answers Can develop aerobic fitness w/o muscle wasting
Olympic Lifts - Answers The Clean & Jerk and the Snatch develop the Squat, Deadlift, Power Clean and
Split Jerk
, Olympic Lifts - Answers Train athletes to effectively activate more MUSCLE FIBERS more rapidly than any
other modality of training
Olympic Lifts - Answers Teach one to apply force to muscle groups in proper sequence; center of body to
extremities (core-->extremities)
2 Anaerobic Systems - Answers 1. Phosphagen (phosphocreatine) system 2. Lactic Acid (glycolytic)
system
Olympic Lifts - Answers Only lifts shown to increase maximum oxygen uptake (marker for cardiovascular
fitness)
Olympic Lifts - Answers Unique capacity to develop strength, muscle, power, speed, coordination,
vertical leap, muscular endurance, bone strength, physical capacity to withstand stress
Crossfit - Answers Short, middle & long distance metabolic conditioning and low, moderate & heavy load
assignment
Neuroendocrine Adaptation - Answers A change in the body that affects you either neurologically or
hormonally
Neuroendocrine Response - Answers Heavy load weight training, short rest between sets, high heart
rates, high-intensity training and short rest between sets are all associated w/high neuroendocrine
response
Adaptation - Answers Most important adaptations to exercise are in part or completely a result of a
hormonal or neurological shift
Hormonal Response - Answers Among the hormonal responses vital to athletic development are
substantial increases in testosterone, insulin-like growth factor & human growth hormone
Adaptive Response - Answers Increased muscle mass and bone density are two adaptive responses
Power - Answers The undisputed king of performance; the definition of intensity; linked to every
positive aspect of fitness
Functional Movements - Answers Movements that mimic motor recruitment patterns that are found in
everyday life; (ex) squatting, deadlift
Functional Movements - Answers Are mechanically sound and safe; they elicit a high neuroendocrine
response
high glycemic index foods - Answers Primary culprit in nutritionally caused health problems
Diet - Answers Should consist of 30% Protein, 40% Carbohydrates, 30% Fat
