Crossfit Level 1 Certificate Que & Answ | Updated
What is the aim of CrossFit? Answer - to forge a broad, general, and inclusive fitness
CrossFit (definition) Answer - constantly varied, high-intensity, functional movement
What are functional movements? Answer - 1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
What are the three attributes of functional movement? Answer - load, distance, and
speed
What are the three most important and interdependent facets by which to evaluate any
fitness program? Answer - safety, efficacy, and efficiency
What are the ten fitness domains? Answer - 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
Why was CrossFit developed? Answer - to enhance an individual's competency at all
physical tasks
What is the CrossFit definition of an athlete? Answer - a person who is trained or
skilled in strength, power, balance and agility, flexibility, and
endurance
aerobic activity (definition) Answer - majority of energy is derived with oxygen
anaerobic activity (definition) Answer - majority of energy is derived without oxygen
Olympic Lifts (definition) Answer - clean and jerk and snatch
, Reasoning for training the olympic lifts Answer - to teach athletes to apply force from
core to extremities
Neuroendocrine adaptation (definition) Answer - a change in the body
that affects you either neurologically or hormonally
Gymnastics (definition) Answer - rely on body weight as the sole source of resistance
Cross training (definition) Answer - exceeding the normal parameters of
the regular demands of your sport or training
Why are functional movements important? Answer - functional movements are
mechanically sound and therefore safe, and secondly they are the movements
that elicit a high neuroendocrine response
CrossFit dietary prescription Answer - • Protein should be lean and varied and account
for about 30% of your total caloric
load.
• Carbohydrates should be predominantly low- glycemic and account for about
40% of your total caloric load.
• Fat should be from whole food sources and account for about 30% of your total
caloric load
Caloric intake prescription Answer - Total calories should be based on protein needs,
which should be set at between 0.7 and
1.0 grams of protein per pound of lean body mass (depending on your activity level).
The
0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore
athlete.
What should I eat? Answer - Base your diet on garden vegetables, especially greens,
meats, nuts and
seeds, some fruit, little starch, and no sugar
World Class Fitness in 100 Words Answer - Eat meat and vegetables, nuts and seeds,
some
fruit, little starch, and no sugar. Keep intake to
levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean,
squat, presses, clean and jerk, and snatch.
Similarly, master the basics of gymnastics: pullups,
dips, rope climb, push-ups, sit-ups, presses
to handstand, pirouettes, flips, splits, and holds.
What is the aim of CrossFit? Answer - to forge a broad, general, and inclusive fitness
CrossFit (definition) Answer - constantly varied, high-intensity, functional movement
What are functional movements? Answer - 1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
What are the three attributes of functional movement? Answer - load, distance, and
speed
What are the three most important and interdependent facets by which to evaluate any
fitness program? Answer - safety, efficacy, and efficiency
What are the ten fitness domains? Answer - 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
Why was CrossFit developed? Answer - to enhance an individual's competency at all
physical tasks
What is the CrossFit definition of an athlete? Answer - a person who is trained or
skilled in strength, power, balance and agility, flexibility, and
endurance
aerobic activity (definition) Answer - majority of energy is derived with oxygen
anaerobic activity (definition) Answer - majority of energy is derived without oxygen
Olympic Lifts (definition) Answer - clean and jerk and snatch
, Reasoning for training the olympic lifts Answer - to teach athletes to apply force from
core to extremities
Neuroendocrine adaptation (definition) Answer - a change in the body
that affects you either neurologically or hormonally
Gymnastics (definition) Answer - rely on body weight as the sole source of resistance
Cross training (definition) Answer - exceeding the normal parameters of
the regular demands of your sport or training
Why are functional movements important? Answer - functional movements are
mechanically sound and therefore safe, and secondly they are the movements
that elicit a high neuroendocrine response
CrossFit dietary prescription Answer - • Protein should be lean and varied and account
for about 30% of your total caloric
load.
• Carbohydrates should be predominantly low- glycemic and account for about
40% of your total caloric load.
• Fat should be from whole food sources and account for about 30% of your total
caloric load
Caloric intake prescription Answer - Total calories should be based on protein needs,
which should be set at between 0.7 and
1.0 grams of protein per pound of lean body mass (depending on your activity level).
The
0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore
athlete.
What should I eat? Answer - Base your diet on garden vegetables, especially greens,
meats, nuts and
seeds, some fruit, little starch, and no sugar
World Class Fitness in 100 Words Answer - Eat meat and vegetables, nuts and seeds,
some
fruit, little starch, and no sugar. Keep intake to
levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean,
squat, presses, clean and jerk, and snatch.
Similarly, master the basics of gymnastics: pullups,
dips, rope climb, push-ups, sit-ups, presses
to handstand, pirouettes, flips, splits, and holds.
