CrossFit Level 1 Certification Exam | Official
Trainer Course Prep Q&A PDF | Latest
2025/2026 Update | Fitness Coach
Certification Practice Test
Definition of Crossfit - correct answerconstantly varied, high intensity, functional
movement
(also known as Crossfits prescription)
What is functional movement - correct answerload, distance, and speed for production
of high power
Define intensity - correct answerpower
(intensity is the independent variable)
Crossfit methodology: - correct answersafety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can
be supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - correct answercardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - correct answera person who is trained or skilled in exercises, sports, or
games requiring physical strength, agility, or stamina
Define Crossfit athlete - correct answera person who is skilled or trained in strength,
power, balance, and agility, flexibility, and endurance
How is energy derived? - correct answeraerobically when O2 is utilized to metabolize
substrates derived from food and liberates energy
Aerobic activity: - correct answerare 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: - correct answerenergy 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: - correct answerphosphagen and glycolytic (lactic acid)
2 Olympic lifts: - correct answerclean 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: - correct answerincreased in
testosterone, insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine
response: - correct answermass and bone density
Power - correct answertime rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - correct answerheavy load
weight lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
Cross training vs Crossfit - correct answercross 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: - correct answerare mechanically sound and therefor safe, and
secondly they are the movements that elicit a high neuroendocrine response
Crossfit diet: - correct answerprotein 30%; carbohydrates 40%; fat 30%
Protein: - correct answertotal 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: - correct answerraise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - correct answercardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance,
and accuracy
Training refers to: - correct answeractivity that improves performance through a
measurable organic change in the body
Practice refers to: - correct answeractivity improves performance through changes in
the nervous system: power and speed and adaptations of both training and practice
Define accuracy - correct answerthe ability to control movement in a given direction or
at a given intensity
, Define balance - correct answerthe ability to control placement of the bodys center of
gravity in relation to its support base
Define agility - correct answerthe ability to minimize transition time from one movement
pattern to another
Define coordination - correct answerthe ability to combine several distinct movement
patterns into a singular distinct movement
Define speed - correct answerthe ability to minimize the time cycle of a repeated
movement
Define power - correct answerthe ability of a muscular unit, or combo of muscle units, to
apply maximum force in minimum time
Phosphocreatine: - correct answershort, anaerobic, max intensity, located in cytosol of
muscle cells
Ex: 100 m dash
Glycolytic (lactate): - correct answermedium, anaerobic, medium to high intensity,
cytosol of all cells
Ex: 400 m sprint
Oxidative: - correct answerlong, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
4 fitness models of Crossfit: - correct answerthe 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
Tabata: - correct answerinterval training which is 20 seconds of work followed by 10
seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity
Define sport: - correct answerthe application of fitness in a fantastic atmosphere of
competition and mastery
The theoretical hierarchy of the development of an athlete: - correct answernutrition,
metabolic conditioning, gymnastics, weightlifting and throwing, sport
Fish oil: - correct answerdilutes excess toxic fat, reduces the inflammatory responses in
the body
Flexion: - correct answerreduces the angle of a joint
Extension: - correct answerincreases the angle at a point
Trainer Course Prep Q&A PDF | Latest
2025/2026 Update | Fitness Coach
Certification Practice Test
Definition of Crossfit - correct answerconstantly varied, high intensity, functional
movement
(also known as Crossfits prescription)
What is functional movement - correct answerload, distance, and speed for production
of high power
Define intensity - correct answerpower
(intensity is the independent variable)
Crossfit methodology: - correct answersafety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can
be supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - correct answercardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - correct answera person who is trained or skilled in exercises, sports, or
games requiring physical strength, agility, or stamina
Define Crossfit athlete - correct answera person who is skilled or trained in strength,
power, balance, and agility, flexibility, and endurance
How is energy derived? - correct answeraerobically when O2 is utilized to metabolize
substrates derived from food and liberates energy
Aerobic activity: - correct answerare 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: - correct answerenergy 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: - correct answerphosphagen and glycolytic (lactic acid)
2 Olympic lifts: - correct answerclean 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: - correct answerincreased in
testosterone, insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine
response: - correct answermass and bone density
Power - correct answertime rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - correct answerheavy load
weight lifting, short rest between sets, high heart rates, high intensity training, short rest
intervals
Cross training vs Crossfit - correct answercross 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: - correct answerare mechanically sound and therefor safe, and
secondly they are the movements that elicit a high neuroendocrine response
Crossfit diet: - correct answerprotein 30%; carbohydrates 40%; fat 30%
Protein: - correct answertotal 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: - correct answerraise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - correct answercardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance,
and accuracy
Training refers to: - correct answeractivity that improves performance through a
measurable organic change in the body
Practice refers to: - correct answeractivity improves performance through changes in
the nervous system: power and speed and adaptations of both training and practice
Define accuracy - correct answerthe ability to control movement in a given direction or
at a given intensity
, Define balance - correct answerthe ability to control placement of the bodys center of
gravity in relation to its support base
Define agility - correct answerthe ability to minimize transition time from one movement
pattern to another
Define coordination - correct answerthe ability to combine several distinct movement
patterns into a singular distinct movement
Define speed - correct answerthe ability to minimize the time cycle of a repeated
movement
Define power - correct answerthe ability of a muscular unit, or combo of muscle units, to
apply maximum force in minimum time
Phosphocreatine: - correct answershort, anaerobic, max intensity, located in cytosol of
muscle cells
Ex: 100 m dash
Glycolytic (lactate): - correct answermedium, anaerobic, medium to high intensity,
cytosol of all cells
Ex: 400 m sprint
Oxidative: - correct answerlong, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
4 fitness models of Crossfit: - correct answerthe 10 general physical skills, the Hopper,
metabolic pathways, sickness-wellness- fitness continuum
Tabata: - correct answerinterval training which is 20 seconds of work followed by 10
seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity
Define sport: - correct answerthe application of fitness in a fantastic atmosphere of
competition and mastery
The theoretical hierarchy of the development of an athlete: - correct answernutrition,
metabolic conditioning, gymnastics, weightlifting and throwing, sport
Fish oil: - correct answerdilutes excess toxic fat, reduces the inflammatory responses in
the body
Flexion: - correct answerreduces the angle of a joint
Extension: - correct answerincreases the angle at a point
