Crossfit, Crossfit level 1 certification questions and solutions

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1. What is Crossfit?:constantly varied, high-intensity, functional movement
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2. What is power?:the time rate of doing workq, q, q, q, q, q, q, q,




3. What is the most important characteristic of functional movement?: Capac- ity
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to move large loads over long distance (high power producing)
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4. What are the characteristics of functional movement?: natural, universal mo- tor
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recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high
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power producing.
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5. Describe intensity: Intensity is defined exactly as power. High intensity allows for q
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shorter, high cardio sessions.
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6. Whatis therelationship betweenintensityandresults?:Intensityistheinde-
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pendent variable most commonly associated with maximizing the rate of return of
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favorableadaptation to exercise.Intensity and and functional movements are more
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effective at creating results.
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7. Whatisvariance?: Variancemeansunknownandunknowableevents.Themod- el
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we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
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intensity, sets, and reps.
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8. What are the four supporting models of Crossfit's definition of fitness.:The 10
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general physical skills;The Hopper;The Metabolic Pathways; Sickness-Well- ness-
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Fitness Continuum. q,




9. What are the 10 general physical skills?Why is this model important in
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definingfitness.: stamina,balance,coordination,flexibility,strength,speed,power,
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agility,cardiovascularrespiratoryendurance,andaccuracy.Youareasfitasyouare
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competent in each of these skills.
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10. What isThe Hopper Model?Why is this model important in defining fit-
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ness?:Randomtaskstoaccomplish;Theimplicationhereisthatfitnessrequiresan
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abilityto perform well at all tasks,even unfamiliar tasks, taskscombined in infinitely
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varying combinations.
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11. WhataretheMetabolicPathways?Whyisthismodelimportantindefining q
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fitness?: They provide energy;They are Phosphocreatine, Glycolytic, and Oxida-
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tive. A fit person should be competent in all pathways.
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12. Describethe Phosphocreatine Pathway.:Anaerobic (absenceofoxygen);10 q, q, q, ,q q, q, q, q
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second intervals; 100 meter dash.
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13. DescribetheGlycolyticPathway.:Anaerobic(absenceofoxygen);120second q
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intervals; 400 meter sprint.
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14. Describethe Oxidative Pathway.:Aerobic (uses oxygen);more than 120 sec- q, q, q, q
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onds; mile run.
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15. What is the sickness-wellness-fitness continuum?Why is this model im-
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portantindefiningfitness?:Everymeasurablevalueofhealthwillfallsomewhere
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onthis continuum.Fitness (crossfit) provides protection against the ravages of time and
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disease.
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16. What's the difference between training and practice?: Training refers to q, q, q, q, q, q, q, q, q,




improving the 10 general physical skills (I think) whereas practice refers to sport
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specific skills.
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17. Howdoesthesickness-wellness-fitnesscontinuumrelatetohealth?:sick- q, q, q, q, q, q, q, q,




ness, wellness, and fitness are different measures of a single quality: health.
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18. Define the power curve.: The area under which is your work capacity across q, q, q, q, q, q, q, q, q, q, q, q,




broad time and modal domains (your "fitness").
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19. What is work capacity? How is work capacity illustrated in the power q, q, q, q, q, q, q, q, q, q, q,




curve?: One's fitness at a certain time in one's life.(I think) I think it's illustrated by
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time, age, and power.
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20. What is technique?:Proper technique is the mechanism by which potential q, q, q, q, q, q, q, q, q, q,




human energy and strength are translated into real work capacity.
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21. What are the three macronutrients in our diet? Give an example of each.- q, q, q, q, q, q, q, q, q, q, q, q,




: Protein - meat
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Carbohydrates-broccoli Fat
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- Butter
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22. What's crossfit's definition of health?:health is defined as work capacity q, q, q, q, q, q, q, q, q, q,




across broad time and modal domains throughout life. sustained fitness.
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23. Describetherolesofhormones,likeinsulinandglucagon,forbloodsugar ,q q, q, q, ,q q, q, q, ,q q, q,




control: Insulin regulates the sugar in our blood.
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24. Articulatetheeffectsahighlyrefinedandprocessedcarbohydrate dietcan q, q, q, q, q, q, q, q, q, q,




have on health: It can lead to increased insulin levels.
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25. Define hyperinsulinemia:Hyperinsulinemia is the chronic and acute elevation of q, q, q, q, q, q, q, q, q,




insulin as a result of habitual consumption of excess carbohydrate.
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26. Articulate the dangers of chronically elevated insulin levels.:Elevated in- q, q, q, q, q, q, q, q
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sulin levels can lead to coronary disease, cancer, and Alzheimers
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27. Identify the diseases that make up the "Deadly Quartet" and the biggest q, q, q, q, q, q, q, q, q, q, q,




risk factor for developing those conditions:(obesity, glucose intolerance, high
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blood pressure, high triglycerides), and coronary heart disease, he claims, are
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avoidable through dietary means.
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28. Identify the recommended diet for avoiding sickness:Stay away from q, q, q, q, q, q, q
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processed foods which increase insulin production. Zone Diet.
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29. Identify the CrossFit recommendation for optimizing performance:The q, q, q, q, q, q, q,




Zone Diet is what takes optimizes performance.
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30. Articulate the benefits of eating high quality foods and a "Paleo" diet- q, q, q, q, q, q, q, q, q, q, q,




:Modern diets (processed foods) are ill suited for our genetic makeup.Lack of
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