Crossfit Level 1 Certificate Exam With
Complete Solutions Graded A+
What is the aim of CrossFit?
to forge a broad, general, and inclusive fitness
CrossFit (definition)
constantly varied, high-intensity, functional movement
What are functional movements?
1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
What are the three attributes of functional movement?
load, distance, and speed
What are the three most important and interdependent facets by which to evaluate any fitness
program?
safety, efficacy, and efficiency
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
Why was CrossFit developed?
to enhance an individual's competency at all physical tasks
What is the CrossFit definition of an athlete?
a person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance
aerobic activity (definition)
majority of energy is derived with oxygen
anaerobic activity (definition)
majority of energy is derived without oxygen
Olympic Lifts (definition)
, clean and jerk and snatch
Reasoning for training the olympic lifts
to teach athletes to apply force from core to extremities
Neuroendocrine adaptation (definition)
a change in the body
that affects you either neurologically or hormonally
Gymnastics (definition)
rely on body weight as the sole source of resistance
Cross training (definition)
exceeding the normal parameters of
the regular demands of your sport or training
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
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
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.
What should I eat?
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
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.
Complete Solutions Graded A+
What is the aim of CrossFit?
to forge a broad, general, and inclusive fitness
CrossFit (definition)
constantly varied, high-intensity, functional movement
What are functional movements?
1. universal motor recruitment patterns
2. performed from core to extremity
3. compound movements
What are the three attributes of functional movement?
load, distance, and speed
What are the three most important and interdependent facets by which to evaluate any fitness
program?
safety, efficacy, and efficiency
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
Why was CrossFit developed?
to enhance an individual's competency at all physical tasks
What is the CrossFit definition of an athlete?
a person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance
aerobic activity (definition)
majority of energy is derived with oxygen
anaerobic activity (definition)
majority of energy is derived without oxygen
Olympic Lifts (definition)
, clean and jerk and snatch
Reasoning for training the olympic lifts
to teach athletes to apply force from core to extremities
Neuroendocrine adaptation (definition)
a change in the body
that affects you either neurologically or hormonally
Gymnastics (definition)
rely on body weight as the sole source of resistance
Cross training (definition)
exceeding the normal parameters of
the regular demands of your sport or training
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
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
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.
What should I eat?
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
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.
