Crossfit, Crossfit level 1 Certification Exam
What is Crossfit?
constantly varied, high-intensity, functional movement
What is power?
the time rate of doing work
What is the most important characteristic of functional movement?
Capacity to move large loads over long distance (high power producing)
What are the characteristics of functional movement?
natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to
extremity, high power producing.
Describe intensity
Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions.
What is the relationship between intensity and results?
Intensity is the independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise. Intensity and and functional movements are more effective at
creating results.
What is variance?
Variance means unknown and unknowable events. The model we offer allows for wide variance of
mode, exercise, metabolic pathway, rest, intensity, sets, and reps.
What are the four supporting models of Crossfit's definition of fitness.
The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness
Continuum.
What are the 10 general physical skills? Why is this model important in defining fitness.
stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory
endurance, and accuracy. You are as fit as you are competent in each of these skills.
What is The Hopper Model? Why is this model important in defining fitness?
Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at
all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.
What are the Metabolic Pathways? Why is this model important in defining fitness?
They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be
competent in all pathways.
Describe the Phosphocreatine Pathway.
Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash.
, Describe the Glycolytic Pathway.
Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint.
Describe the Oxidative Pathway.
Aerobic (uses oxygen); more than 120 seconds; mile run.
What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness?
Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides
protection against the ravages of time and disease.
What's the difference between training and practice?
Training refers to improving the 10 general physical skills (I think) whereas practice refers to sport
specific skills.
How does the sickness-wellness-fitness continuum relate to health?
sickness, wellness, and fitness are different measures of a single quality: health.
Define the power curve.
The area under which is your work capacity across broad time and modal domains (your "fitness").
What is work capacity? How is work capacity illustrated in the power curve?
One's fitness at a certain time in one's life. (I think) I think it's illustrated by time, age, and power.
What is technique?
Proper technique is the mechanism by which potential human energy and strength are translated into
real work capacity.
What are the three macronutrients in our diet? Give an example of each.
Protein - meat
Carbohydrates - broccoli
Fat - Butter
What's crossfit's definition of health?
health is defined as work capacity across broad time and modal domains throughout life. sustained
fitness.
Describe the roles of hormones, like insulin and glucagon, for blood sugar control
Insulin regulates the sugar in our blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health
It can lead to increased insulin levels.
Define hyperinsulinemia
What is Crossfit?
constantly varied, high-intensity, functional movement
What is power?
the time rate of doing work
What is the most important characteristic of functional movement?
Capacity to move large loads over long distance (high power producing)
What are the characteristics of functional movement?
natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to
extremity, high power producing.
Describe intensity
Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions.
What is the relationship between intensity and results?
Intensity is the independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise. Intensity and and functional movements are more effective at
creating results.
What is variance?
Variance means unknown and unknowable events. The model we offer allows for wide variance of
mode, exercise, metabolic pathway, rest, intensity, sets, and reps.
What are the four supporting models of Crossfit's definition of fitness.
The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness
Continuum.
What are the 10 general physical skills? Why is this model important in defining fitness.
stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory
endurance, and accuracy. You are as fit as you are competent in each of these skills.
What is The Hopper Model? Why is this model important in defining fitness?
Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at
all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.
What are the Metabolic Pathways? Why is this model important in defining fitness?
They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be
competent in all pathways.
Describe the Phosphocreatine Pathway.
Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash.
, Describe the Glycolytic Pathway.
Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint.
Describe the Oxidative Pathway.
Aerobic (uses oxygen); more than 120 seconds; mile run.
What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness?
Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides
protection against the ravages of time and disease.
What's the difference between training and practice?
Training refers to improving the 10 general physical skills (I think) whereas practice refers to sport
specific skills.
How does the sickness-wellness-fitness continuum relate to health?
sickness, wellness, and fitness are different measures of a single quality: health.
Define the power curve.
The area under which is your work capacity across broad time and modal domains (your "fitness").
What is work capacity? How is work capacity illustrated in the power curve?
One's fitness at a certain time in one's life. (I think) I think it's illustrated by time, age, and power.
What is technique?
Proper technique is the mechanism by which potential human energy and strength are translated into
real work capacity.
What are the three macronutrients in our diet? Give an example of each.
Protein - meat
Carbohydrates - broccoli
Fat - Butter
What's crossfit's definition of health?
health is defined as work capacity across broad time and modal domains throughout life. sustained
fitness.
Describe the roles of hormones, like insulin and glucagon, for blood sugar control
Insulin regulates the sugar in our blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health
It can lead to increased insulin levels.
Define hyperinsulinemia
