Crossfit Level 1 Trainer Test
1. Define CrossFit constantly varied functional movement executed at high intensity.
2. Characteristics of 1. Natural
Functional Move- 2. UMRP: Universal motor recruitment pattern. (found everywhere)
ments: 3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
3. Define and Calcu- The ability to perform real physical work as measured by; force x distance
late Work:
4. Define and Calcu- The time rate of doing work; intensity; force x distance./time
late Power:
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
6. Most important Their capacity to move large loads over a long distances, quickly.
characteristic of
functional move-
ments
7. Crossfit Method- Safety, efficacy and efficiency most important facets to elevate fitness can be
ology supported by measurable, observable and repeatable data. "Evidence based"
8. Constantly Var- Exsposure to a program that is broad general and inclusive.
ied: Factors to vary:
1. loads
, Crossfit Level 1 Trainer Test
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and General Physical Preparedness: Being prepared to run and weightlift better than
it's definition: someone who only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which
prepares you for the unknown.
10. Failing at the Constant variance prepares you at your margins of experience to prevent failure
margins of your at margins of experience
experience relat-
ing to variance in
CF
11. Specialization vs Specialization in one sport and being great in one activity only vs Crossfit that will
CrossFit make you good in all activities.
12. Crossfit defini- Fitness is work capacity across broad time and modal domains. and health is work
tion of fitness capacity across broad time and modal.domains throughout your life.
and health and
their relationship
13. What are Cross- 1. The 10 General Physical Skills
fits Four -4- Mod- 2. The Hopper
els for evaluating 3. The Metabolic Pathways
and guiding fit- 4. Sickness and Wellness Continuum
ness:
And to be considered fit is to be good at all 4 modals of fitness.
14. Define The 10 You are as fit as you are competent in each of these 10 Skills:
Physical Skills 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
, Crossfit Level 1 Trainer Test
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
15. The Hopper Is loaded with as many skills and drills from many different sports. and the
implication is that fitness requires an ability to perform well at all drills, even
unfamiliar tasks combined in infinitely combinations.
16. Metabolic Path- 3 Metabolic ways to provide energy to the body
ways 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
17. Sickness and The sick, well, and fit continuum can be plotted. There is a sick side, well is in the
Wellness middle, and the right side is fit. if all your numbers are on the right if you if you
do get sick you have a better chance of getting well sooner.
18. Which 10 Physi- 1. Endurance
cal Skills improve 2. Stamina
by training (4), 3. Strength
practice (4) and 4. Flexibility
both (2)?
1. Coordination
2. Agility
3. Balance
4. Accuracy
1. Define CrossFit constantly varied functional movement executed at high intensity.
2. Characteristics of 1. Natural
Functional Move- 2. UMRP: Universal motor recruitment pattern. (found everywhere)
ments: 3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
3. Define and Calcu- The ability to perform real physical work as measured by; force x distance
late Work:
4. Define and Calcu- The time rate of doing work; intensity; force x distance./time
late Power:
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
6. Most important Their capacity to move large loads over a long distances, quickly.
characteristic of
functional move-
ments
7. Crossfit Method- Safety, efficacy and efficiency most important facets to elevate fitness can be
ology supported by measurable, observable and repeatable data. "Evidence based"
8. Constantly Var- Exsposure to a program that is broad general and inclusive.
ied: Factors to vary:
1. loads
, Crossfit Level 1 Trainer Test
2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and General Physical Preparedness: Being prepared to run and weightlift better than
it's definition: someone who only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which
prepares you for the unknown.
10. Failing at the Constant variance prepares you at your margins of experience to prevent failure
margins of your at margins of experience
experience relat-
ing to variance in
CF
11. Specialization vs Specialization in one sport and being great in one activity only vs Crossfit that will
CrossFit make you good in all activities.
12. Crossfit defini- Fitness is work capacity across broad time and modal domains. and health is work
tion of fitness capacity across broad time and modal.domains throughout your life.
and health and
their relationship
13. What are Cross- 1. The 10 General Physical Skills
fits Four -4- Mod- 2. The Hopper
els for evaluating 3. The Metabolic Pathways
and guiding fit- 4. Sickness and Wellness Continuum
ness:
And to be considered fit is to be good at all 4 modals of fitness.
14. Define The 10 You are as fit as you are competent in each of these 10 Skills:
Physical Skills 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
, Crossfit Level 1 Trainer Test
2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
15. The Hopper Is loaded with as many skills and drills from many different sports. and the
implication is that fitness requires an ability to perform well at all drills, even
unfamiliar tasks combined in infinitely combinations.
16. Metabolic Path- 3 Metabolic ways to provide energy to the body
ways 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
17. Sickness and The sick, well, and fit continuum can be plotted. There is a sick side, well is in the
Wellness middle, and the right side is fit. if all your numbers are on the right if you if you
do get sick you have a better chance of getting well sooner.
18. Which 10 Physi- 1. Endurance
cal Skills improve 2. Stamina
by training (4), 3. Strength
practice (4) and 4. Flexibility
both (2)?
1. Coordination
2. Agility
3. Balance
4. Accuracy
