Crossfit level 1 participant handbook Questions 2025/2026
GUARANTEE A+
Articulate glycolytic (lactate) - Duration of work: 30-120 seconds
Duration of recovery in seconds: 60-240
Load/Recovery Ratio: 1:2
Repetitions: 10-20
What is the Zone Diet - A method by which we can deliver to our bodies the accurate blend of macro
nutrients to deliver optimum health and performance benefits
Define compound yet irreducible - you cannot breakdown into individual movements and get the same
benefit
Define safe - mechanically sound and safe post 1 rep max
Define Universal motor recruitment patterns - found in everyday life
Identify the recommended diet for avoiding sickness - eat meats, veggies, nuts and seeds, little starch
and no refined sugar
Design programming that mitigates the risk of rhabdomyolysis - gradual introduction to intensity
Identify the scope of the movements used in CrossFit programming - gymnastics
weightlifting
monostructural
What are the 7 defining characteristics of Functional Movement - Natural
Universal Motor Recruitment Patterns
Essential
Safe
, Compound yet irreducible
Core to Extremity
High Power Producing
Identify and interpret the power curve - Fittest has greatest area under the power curve and the curve is
the defining measure of health
Define the role of glucagon in blood sugar regulation - glucagon is a mobilization hormone that increases
blood sugar
Differentiate traditional definitions of strength from CrossFit's definition of strength - traditional is
around the muscular contractile force but in CF what matters is the ability to apply muscular force to do
real physical work which cannot be independent
Identify the primary role of the abdominal - stabilize torso from undue extension
Define anaerobic training and pathways - Anaerobic means energy is liberated from substrates in
absence of oxygen. Activities less than 2 min involve moderate to high power and intensity= 100m sprint
Identify the diseases that make up the Deadly Quartet - obesity
glucose intolerance
high blood pressure
high triglycerides
Define metabolic pathway - fittest is balanced across the 3 pathways, phosphogen or high 5-10 secs,
glycotic (lactate) med 60-120 secs and oxidative (aerobic) low 120+ secs
Describe how power is related to intensity - power= intensity
Articulate oxidative (aerobic) - Duration of work: 120-300
Duration of recovery in seconds: 120-300
GUARANTEE A+
Articulate glycolytic (lactate) - Duration of work: 30-120 seconds
Duration of recovery in seconds: 60-240
Load/Recovery Ratio: 1:2
Repetitions: 10-20
What is the Zone Diet - A method by which we can deliver to our bodies the accurate blend of macro
nutrients to deliver optimum health and performance benefits
Define compound yet irreducible - you cannot breakdown into individual movements and get the same
benefit
Define safe - mechanically sound and safe post 1 rep max
Define Universal motor recruitment patterns - found in everyday life
Identify the recommended diet for avoiding sickness - eat meats, veggies, nuts and seeds, little starch
and no refined sugar
Design programming that mitigates the risk of rhabdomyolysis - gradual introduction to intensity
Identify the scope of the movements used in CrossFit programming - gymnastics
weightlifting
monostructural
What are the 7 defining characteristics of Functional Movement - Natural
Universal Motor Recruitment Patterns
Essential
Safe
, Compound yet irreducible
Core to Extremity
High Power Producing
Identify and interpret the power curve - Fittest has greatest area under the power curve and the curve is
the defining measure of health
Define the role of glucagon in blood sugar regulation - glucagon is a mobilization hormone that increases
blood sugar
Differentiate traditional definitions of strength from CrossFit's definition of strength - traditional is
around the muscular contractile force but in CF what matters is the ability to apply muscular force to do
real physical work which cannot be independent
Identify the primary role of the abdominal - stabilize torso from undue extension
Define anaerobic training and pathways - Anaerobic means energy is liberated from substrates in
absence of oxygen. Activities less than 2 min involve moderate to high power and intensity= 100m sprint
Identify the diseases that make up the Deadly Quartet - obesity
glucose intolerance
high blood pressure
high triglycerides
Define metabolic pathway - fittest is balanced across the 3 pathways, phosphogen or high 5-10 secs,
glycotic (lactate) med 60-120 secs and oxidative (aerobic) low 120+ secs
Describe how power is related to intensity - power= intensity
Articulate oxidative (aerobic) - Duration of work: 120-300
Duration of recovery in seconds: 120-300
