©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED
FIRST PUBLISH OCTOBER 2024
Crossfit Level 1 - Online Course Study
Guide
CrossFit (definition) - Ans:✔✔-Constantly varied, functional movement, executed at high intensity
Functional Movements (describe) - Ans:✔✔-Natural,
Universal Motor Recruitment Patterns,
Essential, Safe,
Compound yet Irreducible,
Core to Extremity,
High Power Producing
Functional Movement (definition) - Ans:✔✔-The ability to move LARGE LOADS over LONG DISTANCES,
QUICKLY
Natural - Ans:✔✔-No formal instruction is needed to perform the movement
Essential - Ans:✔✔-Rehabilitation for decrepitude
Page 1/19
, ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED
FIRST PUBLISH OCTOBER 2024
Universal motor recruitment patterns - Ans:✔✔-A universal sequencing of motor units
Safe - Ans:✔✔-Relatively low-risk at and above 1-rep maximum loads
Compound yet irreducible - Ans:✔✔-Multi-joint movement that creates a response greater than the sum
of its parts
Core to extremity - Ans:✔✔-A relay of contraction from large to small movers of the body
Force x distance / time = - Ans:✔✔-Power
Intensity is: - Ans:✔✔-Exactly equal to average power
power = - Ans:✔✔-intensity
Intensity is not - Ans:✔✔-High HR, sweating profusely, VO2 max, tearing hands, grunting
Constantly Varied - Ans:✔✔-Broad, General, and Inclusive
Need to expand margins of experience
general physical preparedness (GPP) - Ans:✔✔-Ready for any and all contingencies, including the likely,
unlikely, known, and unknown
Results of your program need to be Measurable, Observable, and ______ - Ans:✔✔-Repeatable
Page 2/19
, ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED
FIRST PUBLISH OCTOBER 2024
Factors to vary regularly in training - Ans:✔✔-Duration of effort,
Loads,
Reps or distances,
Movements
Criticism of constant variance - Ans:✔✔-Does not provide enough repetition of a stimulus to generate a
significant adaptation
To garner results across a range of adaptations, we utilize: - Ans:✔✔-Constant Variance
T/F: Fitness is a compromise of skills - Ans:✔✔-True
9 Foundational movements - Ans:✔✔-Air squat, Front squat, Overhead squat
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
5 common movement themes - Ans:✔✔-Midline stability
Posterior chain engagement
Page 3/19
FIRST PUBLISH OCTOBER 2024
Crossfit Level 1 - Online Course Study
Guide
CrossFit (definition) - Ans:✔✔-Constantly varied, functional movement, executed at high intensity
Functional Movements (describe) - Ans:✔✔-Natural,
Universal Motor Recruitment Patterns,
Essential, Safe,
Compound yet Irreducible,
Core to Extremity,
High Power Producing
Functional Movement (definition) - Ans:✔✔-The ability to move LARGE LOADS over LONG DISTANCES,
QUICKLY
Natural - Ans:✔✔-No formal instruction is needed to perform the movement
Essential - Ans:✔✔-Rehabilitation for decrepitude
Page 1/19
, ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED
FIRST PUBLISH OCTOBER 2024
Universal motor recruitment patterns - Ans:✔✔-A universal sequencing of motor units
Safe - Ans:✔✔-Relatively low-risk at and above 1-rep maximum loads
Compound yet irreducible - Ans:✔✔-Multi-joint movement that creates a response greater than the sum
of its parts
Core to extremity - Ans:✔✔-A relay of contraction from large to small movers of the body
Force x distance / time = - Ans:✔✔-Power
Intensity is: - Ans:✔✔-Exactly equal to average power
power = - Ans:✔✔-intensity
Intensity is not - Ans:✔✔-High HR, sweating profusely, VO2 max, tearing hands, grunting
Constantly Varied - Ans:✔✔-Broad, General, and Inclusive
Need to expand margins of experience
general physical preparedness (GPP) - Ans:✔✔-Ready for any and all contingencies, including the likely,
unlikely, known, and unknown
Results of your program need to be Measurable, Observable, and ______ - Ans:✔✔-Repeatable
Page 2/19
, ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED
FIRST PUBLISH OCTOBER 2024
Factors to vary regularly in training - Ans:✔✔-Duration of effort,
Loads,
Reps or distances,
Movements
Criticism of constant variance - Ans:✔✔-Does not provide enough repetition of a stimulus to generate a
significant adaptation
To garner results across a range of adaptations, we utilize: - Ans:✔✔-Constant Variance
T/F: Fitness is a compromise of skills - Ans:✔✔-True
9 Foundational movements - Ans:✔✔-Air squat, Front squat, Overhead squat
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
5 common movement themes - Ans:✔✔-Midline stability
Posterior chain engagement
Page 3/19
