CROSSFIT LEVEL 1 CERTIFICATION QUESTIONS WITH
ACCURATE ANSWERS
What is crossfit Accurate Answer - Constantly varied functional
movements executed at high intensity
Constantly varied Accurate Answer - General physical preparedness
(GPP)
What is General Physical Preparedness Accurate Answer - Term used
to describe the generalised base qualities of an athlete
What's the aim of GPP Accurate Answer - To establish a board
foundational fitness level that can then be converted and applied throughout a
wide range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical challenge
What is functional movement Accurate Answer - Natural seen in
nature, universal motor recruitment patterns, essential to quality of life,
compound yet irreducible, core to extremity = efficiency
What is UMRP Accurate Answer - Universal motor recruitment
patterns
Name the CrossFit models Accurate Answer - 1 - Ten general physical
skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? Accurate Answer - 1 - cardio &
respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
,7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training
Accurate Answer - CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires
practice Accurate Answer - Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological
and require training an practice Accurate Answer - Power
Speed
What's the aim of the Hopper? Accurate Answer - 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? Accurate Answer - 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway Accurate Answer - 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
Define glycolytic pathway Accurate Answer - Mix of Anaerobic and
aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway Accurate Answer - 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? Accurate Answer - Sickness, well, fit
continuum model
Define the 4th model Accurate Answer - 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
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as Accurate Answer - Work capacity across a
broad time and model domains
What are the major lifts involved CF? Accurate Answer - Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
, Explain the general guide on macronutrients Accurate Answer - 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? Accurate Answer -
Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? Accurate Answer - 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? Accurate Answer -
What are the three movement series? Accurate Answer - 1 - Squat
2 - Press
3 - Deadlift
ACCURATE ANSWERS
What is crossfit Accurate Answer - Constantly varied functional
movements executed at high intensity
Constantly varied Accurate Answer - General physical preparedness
(GPP)
What is General Physical Preparedness Accurate Answer - Term used
to describe the generalised base qualities of an athlete
What's the aim of GPP Accurate Answer - To establish a board
foundational fitness level that can then be converted and applied throughout a
wide range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical challenge
What is functional movement Accurate Answer - Natural seen in
nature, universal motor recruitment patterns, essential to quality of life,
compound yet irreducible, core to extremity = efficiency
What is UMRP Accurate Answer - Universal motor recruitment
patterns
Name the CrossFit models Accurate Answer - 1 - Ten general physical
skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? Accurate Answer - 1 - cardio &
respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
,7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training
Accurate Answer - CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires
practice Accurate Answer - Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological
and require training an practice Accurate Answer - Power
Speed
What's the aim of the Hopper? Accurate Answer - 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? Accurate Answer - 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway Accurate Answer - 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
Define glycolytic pathway Accurate Answer - Mix of Anaerobic and
aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway Accurate Answer - 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? Accurate Answer - Sickness, well, fit
continuum model
Define the 4th model Accurate Answer - 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
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as Accurate Answer - Work capacity across a
broad time and model domains
What are the major lifts involved CF? Accurate Answer - Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
, Explain the general guide on macronutrients Accurate Answer - 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? Accurate Answer -
Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? Accurate Answer - 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? Accurate Answer -
What are the three movement series? Accurate Answer - 1 - Squat
2 - Press
3 - Deadlift
