XACTIMATE LVL 1 CERT. | XACTIMATE LEVEL 1 CERT/ 42 Q&A/
NEWLY UPDATED 2024-2025.
Aim - (answers)Broad, general, inclusive fitness. Not only for the unknown, but also the
unknowable. Skills and adaptations that most universally lend themselves to performance
advantage. Specialty is not specializing.
Prescription - (answers)Constantly varied, high-intensity, functional movement. Universal motor
recruitment patterns. Multi-joint movements (compound movements). Natural, effective, and
efficient locomotor of body and eal objects. Capacity to move large loans over long distances,
and to do so quickly.
LOAD, SPEED, AND DISTANCE- qualify functional movements for the production of high-
power. Intensity is power and is independent variable most commonly associated with
maximizing rate of return of favorable adaptations to excercise.
Methodology - (answers)Empirical. Safety, efficacy, and efficiency- measurable, observable, and
repeatable data. Evidence-based fitness. Methods, results and criticisms. Empirically driven,
clinically tested, and community developed.
Implementation - (answers)sport of fitness. natural camaraderie, competition, and fun of sport or
game yields an intensity that cannot be matched by other means. "The fear of sporting failure is
worse than the fear of death. Men will die for points.
Adaptations - (answers)Evidence-based fitness, crossfit increases work capacity across broad
time and modal domains. Publicly posting performance data, co-developing our program in
collaboration with other coaches, and our open-source charter in general has well positioned us
to garner important lessons from our program- to learn precisely and accurately, that is about the
adaptations elicited by CrossFit. Not trade improvements in any other fitness metric for a
decrease in work capacity.
Foundations - (answers)Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
, Olympic weightlifting to develop explosive power, control of external objects, and mastery of
critical motor recruitment patterns. Variety of sports as a vehicle to express and apply their
fitness.
Athlete - (answers)greater bone density, stronger immune systems, less coronary heart disease,
reduced cancer risk, fewer stroked, and less depression.
A person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance.
Fitness=health=athleticism
Fringe athletes - (answers)CrossFit considers the sumo wrestler, triathlete, marathoner, and
power lifter to be _________ athletes because their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum competency at all physical challenges.
10 general physical skills - (answers)Cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy.
Aerobic - (answers)when the majority of energy needed is derived aerobically. Usually greater
than 90 seconds in duration and involve low to moderate power output or intensity. Examples
include running on treadmill for 20 mins, swimming a mile, or watching TV.
Anaerobic - (answers)energy is liberated from substrates in the absence of oxygen. develop a
very high level of aerobic fitness without the muscle wasting consistent with high volume
aerobic exercise. Less than two minutes in duration and involve moderate to high- power output
or intensity.
two anaerobic systems - (answers)phosphagen and glycolytic (lactic acid) systems.
Weightlifting - (answers)clean and jerk and snatch. squat, deadlift, power clean, and split jerk
while integrating them into a single movement of unequaled value in all of strength and
conditioning.
Activate more muscle fibers more rapidly than any other modality of training. results in
explosiveness that is of vital necessity to every sport.
NEWLY UPDATED 2024-2025.
Aim - (answers)Broad, general, inclusive fitness. Not only for the unknown, but also the
unknowable. Skills and adaptations that most universally lend themselves to performance
advantage. Specialty is not specializing.
Prescription - (answers)Constantly varied, high-intensity, functional movement. Universal motor
recruitment patterns. Multi-joint movements (compound movements). Natural, effective, and
efficient locomotor of body and eal objects. Capacity to move large loans over long distances,
and to do so quickly.
LOAD, SPEED, AND DISTANCE- qualify functional movements for the production of high-
power. Intensity is power and is independent variable most commonly associated with
maximizing rate of return of favorable adaptations to excercise.
Methodology - (answers)Empirical. Safety, efficacy, and efficiency- measurable, observable, and
repeatable data. Evidence-based fitness. Methods, results and criticisms. Empirically driven,
clinically tested, and community developed.
Implementation - (answers)sport of fitness. natural camaraderie, competition, and fun of sport or
game yields an intensity that cannot be matched by other means. "The fear of sporting failure is
worse than the fear of death. Men will die for points.
Adaptations - (answers)Evidence-based fitness, crossfit increases work capacity across broad
time and modal domains. Publicly posting performance data, co-developing our program in
collaboration with other coaches, and our open-source charter in general has well positioned us
to garner important lessons from our program- to learn precisely and accurately, that is about the
adaptations elicited by CrossFit. Not trade improvements in any other fitness metric for a
decrease in work capacity.
Foundations - (answers)Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
, Olympic weightlifting to develop explosive power, control of external objects, and mastery of
critical motor recruitment patterns. Variety of sports as a vehicle to express and apply their
fitness.
Athlete - (answers)greater bone density, stronger immune systems, less coronary heart disease,
reduced cancer risk, fewer stroked, and less depression.
A person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance.
Fitness=health=athleticism
Fringe athletes - (answers)CrossFit considers the sumo wrestler, triathlete, marathoner, and
power lifter to be _________ athletes because their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum competency at all physical challenges.
10 general physical skills - (answers)Cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy.
Aerobic - (answers)when the majority of energy needed is derived aerobically. Usually greater
than 90 seconds in duration and involve low to moderate power output or intensity. Examples
include running on treadmill for 20 mins, swimming a mile, or watching TV.
Anaerobic - (answers)energy is liberated from substrates in the absence of oxygen. develop a
very high level of aerobic fitness without the muscle wasting consistent with high volume
aerobic exercise. Less than two minutes in duration and involve moderate to high- power output
or intensity.
two anaerobic systems - (answers)phosphagen and glycolytic (lactic acid) systems.
Weightlifting - (answers)clean and jerk and snatch. squat, deadlift, power clean, and split jerk
while integrating them into a single movement of unequaled value in all of strength and
conditioning.
Activate more muscle fibers more rapidly than any other modality of training. results in
explosiveness that is of vital necessity to every sport.
