Crossfit Level 1 Final Certification Actual
Exam (questions with Correct Answers)
What is crossfit - CORRECT ANSWER-Constantly varied functional movements
executed at high intensity
Constantly varied - CORRECT ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - CORRECT ANSWER-Term used to describe
the generalised base qualities of an athlete
What's the aim of GPP - CORRECT ANSWER-To establish a board foundational fitness
level that can then be converted and applied throughout a wide range of tasks hoping to
consistently make gains in the 10 general physical skills of fitness which prepares you
for any physical challenge
What is functional movement - CORRECT ANSWER-Natural seen in nature, universal
motor recruitment patterns, essential to quality of life, compound yet irreducible, core to
extremity = efficiency
What is UMRP - CORRECT ANSWER-Universal motor recruitment patterns
Name the CrossFit models - CORRECT ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - CORRECT ANSWER-1 - cardio & respiratory
endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - CORRECT
ANSWER-CVRE
Stamina
Strength
Flexibility
,Out of the 10 general physical skills which are neurological and requires practice -
CORRECT ANSWER-Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and
require training an practice - CORRECT ANSWER-Power
Speed
What's the aim of the Hopper? - CORRECT ANSWER-Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
This model suggests that your fitness can be measured by your capacity to perform well
at these tasks in relation to other individuals.
Name the 3 metabolic pathways? - CORRECT ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - CORRECT ANSWER-Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - CORRECT ANSWER-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - CORRECT ANSWER-Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - CORRECT ANSWER-Sickness, well, fit continuum
model
,Define the 4th model - CORRECT ANSWER-Health makers measuring from sickness to
fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - CORRECT ANSWER-Work capacity across a broad time
and model domains
What are the major lifts involved CF? - CORRECT ANSWER-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - CORRECT ANSWER-Meat, vegetables,
nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will support
exercise but not body fat.
What are the basic moves in the gymnastic section? - CORRECT ANSWER-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - CORRECT ANSWER-1) Weak glute/hamstring. The glutes
and hams are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road
to powerful, effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension
is a leading obstacle to elite performance in athletes.
, 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-
the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop as
to its complexity.
Name 7 squat faults? - CORRECT ANSWER-
What are the three movement series? - CORRECT ANSWER-1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - CORRECT
ANSWER-1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - CORRECT ANSWER-1- MLS midline
stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - CORRECT ANSWER-1-set up: shoulder-width
stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
Exam (questions with Correct Answers)
What is crossfit - CORRECT ANSWER-Constantly varied functional movements
executed at high intensity
Constantly varied - CORRECT ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - CORRECT ANSWER-Term used to describe
the generalised base qualities of an athlete
What's the aim of GPP - CORRECT ANSWER-To establish a board foundational fitness
level that can then be converted and applied throughout a wide range of tasks hoping to
consistently make gains in the 10 general physical skills of fitness which prepares you
for any physical challenge
What is functional movement - CORRECT ANSWER-Natural seen in nature, universal
motor recruitment patterns, essential to quality of life, compound yet irreducible, core to
extremity = efficiency
What is UMRP - CORRECT ANSWER-Universal motor recruitment patterns
Name the CrossFit models - CORRECT ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - CORRECT ANSWER-1 - cardio & respiratory
endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - CORRECT
ANSWER-CVRE
Stamina
Strength
Flexibility
,Out of the 10 general physical skills which are neurological and requires practice -
CORRECT ANSWER-Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and
require training an practice - CORRECT ANSWER-Power
Speed
What's the aim of the Hopper? - CORRECT ANSWER-Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
This model suggests that your fitness can be measured by your capacity to perform well
at these tasks in relation to other individuals.
Name the 3 metabolic pathways? - CORRECT ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - CORRECT ANSWER-Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - CORRECT ANSWER-Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - CORRECT ANSWER-Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - CORRECT ANSWER-Sickness, well, fit continuum
model
,Define the 4th model - CORRECT ANSWER-Health makers measuring from sickness to
fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - CORRECT ANSWER-Work capacity across a broad time
and model domains
What are the major lifts involved CF? - CORRECT ANSWER-Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - CORRECT ANSWER-Meat, vegetables,
nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will support
exercise but not body fat.
What are the basic moves in the gymnastic section? - CORRECT ANSWER-Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - CORRECT ANSWER-1) Weak glute/hamstring. The glutes
and hams are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road
to powerful, effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension
is a leading obstacle to elite performance in athletes.
, 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-
the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop as
to its complexity.
Name 7 squat faults? - CORRECT ANSWER-
What are the three movement series? - CORRECT ANSWER-1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - CORRECT
ANSWER-1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - CORRECT ANSWER-1- MLS midline
stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - CORRECT ANSWER-1-set up: shoulder-width
stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
