Crossfit Level 1 Exam Questions And
Answers Graded A+
Aim of Crossfit
broad, general and inclusive fitness
Prescription
constantly varied, high intensity, functional movement
Functional movement
load, distance and speed
Diet
lays the molecular foundations for fitness and health.
Metabolic Conditioning
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then
phosphocreatine pathways
Gymnastics
establishes functional capacity for body control and range of motion.
Weightlifting and throwing
develop ability to control external objects and produce power.
Sport
applies fitness in competitive atmosphere with more randomized movements and skill mastery
two anaerobic systems
the phosphagen system and the lactic acid system
two Olympic lifts
the clean and jerk and the snatch
olympic lifts train athletes to...
effectively activate more muscle fibers more rapidly than through any other modality of training apply
force to muscle groups in proper sequence, i.e., from the center of the body to its extremities
condition the body to receive such forces from another moving body both safely and effectively
(develop an athletes' explosive power, control of external objects, and mastery of critical motor
recruitment patterns)
studies have demonstrated the Olympic lifts
unique capacity to...
develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone
strength, and the physical capacity to withstand stress
,extraordinary value of gymnastics as a training
modality lies in...
its reliance on the body's own weight as the sole source of resistance. This places a unique premium
on the improvement of strength to weight ratio
Gymnastics develops what movements?
pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds.
Gymnastics is...
the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility.
CrossFit program embraces...
short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.
We encourage creative and continuously varied compositions
Among the hormonal responses vital to athletic
development are...
substantial increases in testosterone, insulin-like growth factor, and human growth hormone
Neuroendocrine adaptation
a change in the body that affects you either neurologically or hormonally. Most important adaptations
to exercise are in part
or completely a result of a hormonal or neurological shift
Power
time rate of doing work
what is associated with a high neuroendocrine response?
Heavy load weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals
Cross training
exceeding the normal parameters of the regular demands of your sport or training
types of cross training
functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete's
sport or exercise regimen
The four defining themes of the Crossfit program
neuroendocrine response, power, cross training, functional movement
Functional Movements
, movements that mimic motor recruitment patterns that are found in everyday life.
The bulk of isolation movements are non-functional movements. By contrast the compound or multi-
joint movements are functional.
mechanically sound and therefore safe, and secondly they are the movements that elicit a high
neuroendocrine response.
CrossFit dietary prescription is as follows:
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 predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What is t he problem with high-glycemic carbohydrates?
they give an inordinate insulin response.
the three most important and interdependent facets of any fitness program
safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable
facts, i.e., data. We call this approach "evidence-based fitness".
Crossfit is...
The sport of fitness
a core strength and conditioning program
CrossFit increases...
work capacity across broad time and modal domains.
The ten recognized fitness domains.
Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination,
Agility, Balance, and Accuracy.
What types of movements does Crossfit work with?
with compound movements and shorter high intensity cardiovascular sessions
CrossFit is a core strength and conditioning program in what two distinct senses
the fitness we develop is foundational to all other athletic needs and our work focuses on the major
functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and
rotation of the torso or trunk. T
Definition of an athlete
a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance
CrossFit modelholds what as strongly overlapping constructs.
"fitness", "health", and "athleticism"
Answers Graded A+
Aim of Crossfit
broad, general and inclusive fitness
Prescription
constantly varied, high intensity, functional movement
Functional movement
load, distance and speed
Diet
lays the molecular foundations for fitness and health.
Metabolic Conditioning
builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then
phosphocreatine pathways
Gymnastics
establishes functional capacity for body control and range of motion.
Weightlifting and throwing
develop ability to control external objects and produce power.
Sport
applies fitness in competitive atmosphere with more randomized movements and skill mastery
two anaerobic systems
the phosphagen system and the lactic acid system
two Olympic lifts
the clean and jerk and the snatch
olympic lifts train athletes to...
effectively activate more muscle fibers more rapidly than through any other modality of training apply
force to muscle groups in proper sequence, i.e., from the center of the body to its extremities
condition the body to receive such forces from another moving body both safely and effectively
(develop an athletes' explosive power, control of external objects, and mastery of critical motor
recruitment patterns)
studies have demonstrated the Olympic lifts
unique capacity to...
develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone
strength, and the physical capacity to withstand stress
,extraordinary value of gymnastics as a training
modality lies in...
its reliance on the body's own weight as the sole source of resistance. This places a unique premium
on the improvement of strength to weight ratio
Gymnastics develops what movements?
pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds.
Gymnastics is...
the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility.
CrossFit program embraces...
short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.
We encourage creative and continuously varied compositions
Among the hormonal responses vital to athletic
development are...
substantial increases in testosterone, insulin-like growth factor, and human growth hormone
Neuroendocrine adaptation
a change in the body that affects you either neurologically or hormonally. Most important adaptations
to exercise are in part
or completely a result of a hormonal or neurological shift
Power
time rate of doing work
what is associated with a high neuroendocrine response?
Heavy load weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals
Cross training
exceeding the normal parameters of the regular demands of your sport or training
types of cross training
functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete's
sport or exercise regimen
The four defining themes of the Crossfit program
neuroendocrine response, power, cross training, functional movement
Functional Movements
, movements that mimic motor recruitment patterns that are found in everyday life.
The bulk of isolation movements are non-functional movements. By contrast the compound or multi-
joint movements are functional.
mechanically sound and therefore safe, and secondly they are the movements that elicit a high
neuroendocrine response.
CrossFit dietary prescription is as follows:
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 predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What is t he problem with high-glycemic carbohydrates?
they give an inordinate insulin response.
the three most important and interdependent facets of any fitness program
safety, efficacy, and efficiency. They can be supported only by measurable, observable, repeatable
facts, i.e., data. We call this approach "evidence-based fitness".
Crossfit is...
The sport of fitness
a core strength and conditioning program
CrossFit increases...
work capacity across broad time and modal domains.
The ten recognized fitness domains.
Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination,
Agility, Balance, and Accuracy.
What types of movements does Crossfit work with?
with compound movements and shorter high intensity cardiovascular sessions
CrossFit is a core strength and conditioning program in what two distinct senses
the fitness we develop is foundational to all other athletic needs and our work focuses on the major
functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and
rotation of the torso or trunk. T
Definition of an athlete
a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance
CrossFit modelholds what as strongly overlapping constructs.
"fitness", "health", and "athleticism"
