Crossfit Level 1 Certificate Questions with Answers
1. What is the aim of CrossFit?: to forge a broad, general, and inclusive fitness
2. CrossFit (definition): constantly varied, high-intensity, functional movement
3. What are functional movements?: 1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
4. What are the three attributes of functional movement?: load, distance,
and speed
5. What are the three most important and interdependent facets by
which to evaluate any fitness program?: safety, efficacy, and efficiency
6. What are the ten fitness domains?: 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
7. Why was CrossFit developed?: to enhance an individual's competency at all physical
tasks
8. What is the CrossFit definition of an athlete?: a person who is trained or skilled
in strength, power, balance and agility, flexibility, and
endurance
9. aerobic activity (definition): majority of energy is derived with oxygen
10. anaerobic activity (definition): majority of energy is derived without oxygen
11. Olympic Lifts (definition): clean and jerk and snatch
12. Reasoning for training the olympic lifts: to teach athletes to apply force from
core to extremities
13. Neuroendocrine adaptation (definition): a
change in the body that attects you either neurologically or hormonally
,14. Gymnastics (definition): rely on body weight as the sole source of resistance
15. Cross training (definition): exceeding the normal
parameters of the regular demands of your sport or training
, 16. Why are functional movements important?: functional movements are
mechanically sound and therefore safe, and secondly they are the movements
that elicit a high neuroendocrine response
17. CrossFit dietary prescription: • 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
18. Caloric intake prescription: 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.
19. What should I eat?: Base your diet on garden vegetables, especially greens,
meats, nuts and seeds, some fruit, little starch, and no sugar
20. World Class Fitness in 100 Words: 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. Bike, run, swim, row, etc., hard and
fast.
Five or six days per week mix these elements
1. What is the aim of CrossFit?: to forge a broad, general, and inclusive fitness
2. CrossFit (definition): constantly varied, high-intensity, functional movement
3. What are functional movements?: 1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
4. What are the three attributes of functional movement?: load, distance,
and speed
5. What are the three most important and interdependent facets by
which to evaluate any fitness program?: safety, efficacy, and efficiency
6. What are the ten fitness domains?: 1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. balance
10. accuracy
7. Why was CrossFit developed?: to enhance an individual's competency at all physical
tasks
8. What is the CrossFit definition of an athlete?: a person who is trained or skilled
in strength, power, balance and agility, flexibility, and
endurance
9. aerobic activity (definition): majority of energy is derived with oxygen
10. anaerobic activity (definition): majority of energy is derived without oxygen
11. Olympic Lifts (definition): clean and jerk and snatch
12. Reasoning for training the olympic lifts: to teach athletes to apply force from
core to extremities
13. Neuroendocrine adaptation (definition): a
change in the body that attects you either neurologically or hormonally
,14. Gymnastics (definition): rely on body weight as the sole source of resistance
15. Cross training (definition): exceeding the normal
parameters of the regular demands of your sport or training
, 16. Why are functional movements important?: functional movements are
mechanically sound and therefore safe, and secondly they are the movements
that elicit a high neuroendocrine response
17. CrossFit dietary prescription: • 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
18. Caloric intake prescription: 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.
19. What should I eat?: Base your diet on garden vegetables, especially greens,
meats, nuts and seeds, some fruit, little starch, and no sugar
20. World Class Fitness in 100 Words: 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. Bike, run, swim, row, etc., hard and
fast.
Five or six days per week mix these elements
