Crossfit, Crossfit level 1 certification
Questions with Correct Answers
Define Crossfit athlete a person who is skilled or trained in strength, power, balance, and
agility, flexibility, and endurance
How is energy derived? aerobically when O2 is utilized to metabolize substrates derived from
food and liberates energy
Aerobic activity: are usually greater than 90 seconds in duration and involve low to moderate
power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: energy is liberated from substances in the absence of O2; these activities
are of less than 2 min in duration and involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: phosphagen and glycolytic (lactic acid)
2 Olympic lifts: clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other
modality of training; develop an athletes explosive power, control of external objects, and
mastery of critical motor recruitment patterns)
,Hormonal responses vital to athletic development: increased in testosterone, insulin-like
growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response:
mass and bone density
Power time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? heavy load weight lifting, short rest
between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit cross training is participating in several sports and Crossfit views
cross training as exceeding the normal parameters of the regular demands of your sport training
Functional movement: are mechanically sound and therefor safe, and secondly they are the
movements that elicit a high neuroendocrine response
{ Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible
{ Core to Extremity { High-Power Producing
Crossfit diet: protein 30%; carbohydrates 40%; fat 30%
, Protein: total calories based on protein needs which should be between 0.7 and 1.0 grams of
protein per pound of lean body mass
High glycemic carbohydrates: raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: activity that improves performance through a measurable organic change
in the body
Practice refers to: activity improves performance through changes in the nervous system:
power and speed and adaptations of both training and practice
Define accuracy the ability to control movement in a given direction or at a given intensity
Define balance the ability to control placement of the bodys center of gravity in relation to its
support base
Define agility the ability to minimize transition time from one movement pattern to another
Questions with Correct Answers
Define Crossfit athlete a person who is skilled or trained in strength, power, balance, and
agility, flexibility, and endurance
How is energy derived? aerobically when O2 is utilized to metabolize substrates derived from
food and liberates energy
Aerobic activity: are usually greater than 90 seconds in duration and involve low to moderate
power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: energy is liberated from substances in the absence of O2; these activities
are of less than 2 min in duration and involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: phosphagen and glycolytic (lactic acid)
2 Olympic lifts: clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other
modality of training; develop an athletes explosive power, control of external objects, and
mastery of critical motor recruitment patterns)
,Hormonal responses vital to athletic development: increased in testosterone, insulin-like
growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response:
mass and bone density
Power time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? heavy load weight lifting, short rest
between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit cross training is participating in several sports and Crossfit views
cross training as exceeding the normal parameters of the regular demands of your sport training
Functional movement: are mechanically sound and therefor safe, and secondly they are the
movements that elicit a high neuroendocrine response
{ Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible
{ Core to Extremity { High-Power Producing
Crossfit diet: protein 30%; carbohydrates 40%; fat 30%
, Protein: total calories based on protein needs which should be between 0.7 and 1.0 grams of
protein per pound of lean body mass
High glycemic carbohydrates: raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: activity that improves performance through a measurable organic change
in the body
Practice refers to: activity improves performance through changes in the nervous system:
power and speed and adaptations of both training and practice
Define accuracy the ability to control movement in a given direction or at a given intensity
Define balance the ability to control placement of the bodys center of gravity in relation to its
support base
Define agility the ability to minimize transition time from one movement pattern to another
