Crossfit Level 1 Trainer Test questions and solutions

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1. Define CrossFit:constantly varied functional movement executed at high inten- sity.
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2. Characteristics of Functional Movements:: 1.Natural q, q, q, q, q
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2. UMRP:Universal motor recruitment pattern.(found everywhere)
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3. Essential:for quality of life, living independently, to do everyday things. q
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4. Safe
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6. Core to extremity. q, q,




3. Define and CalculateWork::The ability to perform real physical work as mea-
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sured by; force x distance
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4. Define and Calculate Power::The time rate of doing work;intensity;force x
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distance./time
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FunctionalMovements; q
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large loads-- force
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long distances--distance(or reps)
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quickly--time
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5. Intensity: Power; is the independent variable most commonly associated with q, q, q, q, q, q, q, q, q,




maximizingtherateorreturn.Thegreater/highertheintensitythebettertheresults.
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6. Most important characteristic of functional movements:Their capacity to
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move large loads over a long distances, quickly.
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7. Crossfit Methodology: Safety, efficacy and efficiency most important facets to q, q, q, q, q, q, q, q, q,




elevate fitness can be supported by measurable, observable and repeatable data.
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"Evidence based"
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8. Constantly Varied:: Exsposure to a program that is broad general and inclusive. ,q q
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Factors to vary:
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1. loads
2. distance
3. time
4 equipment.
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Being prepared for the unknown and unknowable.
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9. What is GPP and it's definition:: General Physical Preparedness: Being pre-
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pared to run and weightlift better than someone who only runs or only weightlift. Ex:
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broad, general and inclusive and variance creates this general condition which
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prepares you for the unknown.
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10. Failing at the margins of your experience relating to variance in CF:Con- q, q, q, q, q, q, q, q, q, q, q, q,




stant variance prepares you at your margins of experience to prevent failure at
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margins of experience
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11. Specialization vs CrossFit:Specialization in one sport and being great in one q, q, q, q, q, q, q, q, q, q, q,




activity only vs Crossfit that will make you good in all activities.
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12. Crossfit definition of fitness and health and their relationship: Fitness is q, q, q, q, q, q, q, q, q, q,




work capacity across broad time and modal domains.and health is work capacity
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across broad time and modal.domains throughout your life.
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13. What are Crossfits Four -4- Models for evaluating and guiding fitness::1. The
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10 General Physical Skills
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2. The Hopper q,




3. The Metabolic Pathways q, q,




4. Sickness andWellness Continuum q, q, q,




And to be considered fit is to be good at all 4 modals of fitness.
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14. DefineThe 10 Physical Skills:You are as fit as you are competent in each of these
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10 Skills:
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1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen) q, q, q, q, q, q,




2. Stamina (process, deliver, store and utilize energy) q, q, q, q, q, q,




3. Strength (muscular unit, apply force) q, q, q, q,




4. Flexibility (maximize ROM of a joint) q, q, q, q, q,




5. Power(applying maximum force in minimum time) q, q, q, q, q,




6. Speed (minimize time cycle of a repeated movement) q, q, q, q, q, q, q,




7. Coordination (combine several patterns into a singular movement) q, q, q, q, q, q, q,




8. Agility (minimizing transition time) q, q, q,




9. Balance (control the body center of gravity) q, q, q, q, q, q,




10. Accuracy ( controlling movement in any direction at anytime) q, q, q, q, q, q, q, q,




15. The Hopper: Is loaded with as many skills and drills from many different sports. and
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the implication is that fitness requires an ability to perform well at all drills, even unfamiliar
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tasks combined in infinitely combinations.
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16. Metabolic Pathways: 3 Metabolic ways to provide energy to the body q, q, q, q, q, q, q, q, q, q,




1. Phosphagen (quick)-- Anerobic(atp wothou oxygen) q, q, q, q,




2. Glycolytic (quick but not fast)-- Anerobix q, q, q, q, q,




3. Oxidative (long time)--aerobic(arp with oxygen) q, q, q, q,




17. Sickness and Wellness: The sick, well, and fit continuum can be plotted. There is a ,q q
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sick side, well is in the middle, and the right side is fit. if all your numbers are on the right if
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you if you do get sick you have a better chance of getting well sooner.
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18. Which 10 Physical Skills improve by training (4),practice (4) and both
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(2)?: 1.Endurance q, q,




2. Stamina
3. Strength
4. Flexibility

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1. Coordination
2. Agility
3. Balance
4. Accuracy

1. Power
2. Speed
19. Identify and Explain the 3 Metabolic Pathways:Anaerobic:Moderate to high q, q, q, q, q, q, q, q
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power lasting less than several minutes (interval training)
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1. Phosphagen
2. Glycolytic

Aerobic:Low power lasting longer than several minutes q
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3. Oxidative
20. Interval Training is key for:: developing cardiovascular system without the loss of q
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speed, strength, and power.
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21. What is the Theoretically Hierarchy of the Development of an Athlete?: Nu-
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trition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the
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pyramid)
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22. DescribeSickness andWellness Continuum: Nearlyeverymeasurablevalue of q, q, ,q q, q, q, q, q, q,




health can be placed on a continuum that ranges from sickness to wellness to fitness.
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I.E. -
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high blood pressure -sickness(pathological)
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normal blood pressure-Wellness(normal or healthy) above
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normal- fitness( athlete)
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23. How does the Sickness andWellness relates to heath to fitness?: Fitness is
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andshouldbe "super-wellness."Sickness,wellness,andfitnessare measuresof the
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same entity. Health is sustained fitness and wellness is not being sick
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24. Identifyandinterpretthepowercurve::Fitnesscanbegraphedintwo-dimen- ,q q
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sionswith duration of efforton the x-axis and power on the y-axis.Bygraphing your
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average power capacity across a variety of domains (skills & drills) you create a power
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curve that represents your 'fitness'. By adding age as the z-axis, the power curve takes
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three dimensional shape and defines your health or sustained fitness.
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25. How is work capacity illustrated by the power curve?:Duration of effort is
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graphed on the x-axis and power is graphed on the y-axis (power/time)
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26. The goal of Crossfit relation to the power curve?: CrossFit can accurately
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predictimprovements inworkcapacity,expandingtheindividualspowercurve.This is a
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mathematical representation of increased 'fitness
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