CROSSFIT LEVEL 1 EXAM 2024 2 REAL EXAM
VERSIONS WITH DETAILED ANSWERS AND A STUDY
GUIDE VERIFIED FOR GUARANTEED PASS
What's crossfit's definition of health? - CORRECT ANSWER 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 - CORRECT
ANSWER Insulin regulates the sugar in our blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health -
CORRECT ANSWER It can lead to increased insulin levels.
Define hyperinsulinemia - CORRECT ANSWER Hyperinsulinemia is the chronic and acute
elevation of insulin as a result of habitual consumption of excess carbohydrate.
What is technique? - CORRECT ANSWER 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. - CORRECT ANSWER
Protein - meat
Carbohydrates - broccoli
Fat - Butter
Articulate the dangers of chronically elevated insulin levels. - CORRECT ANSWER Elevated
insulin levels can lead to coronary disease, cancer, and Alzheimers
Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing
those conditions - CORRECT ANSWER (obesity, glucose intolerance, high blood pressure, high
triglycerides), and coronary heart disease, he claims, are avoidable through dietary means.
Identify the recommended diet for avoiding sickness - CORRECT ANSWER Stay away from
processed foods which increase insulin production. Zone Diet.
,Identify the CrossFit recommendation for optimizing performance - CORRECT ANSWER The
Zone Diet is what takes optimizes performance.
Articulate the benefits of eating high quality foods and a "Paleo" diet - CORRECT ANSWER
Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods
decreases your chances for diseases such as coronary heart disease, diabetes, cancer,
osteoporosis, obesity, and psychological dysfunction
Articulate the benefits of weighing and measuring foods - CORRECT ANSWER concluded that
natural variances in caloric intake and macronutrient composition without measurement are
greater than the resolution required to turn good performance to great. have to measure.
Articulate the primary benefit of fish oil supplementation - CORRECT ANSWER research has
indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-
system function, immune health, memory, and mood issues
- CORRECT ANSWER
Definition of Crossfit - CORRECT ANSWER constantly varied, high intensity, functional
movement
(also known as Crossfits prescription)
What is functional movement - CORRECT ANSWER load, distance, and speed for production
of high power
Define intensity - CORRECT ANSWER power
(intensity is the independent variable)
Crossfit methodology: - CORRECT ANSWER safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be
supported only by measurable, observable, repeatable data)
,10 fitness domains of Crossfit: - CORRECT ANSWER cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - CORRECT ANSWER a person who is trained or skilled in exercises, sports, or
games requiring physical strength, agility, or stamina
Define Crossfit athlete - CORRECT ANSWER a person who is skilled or trained in strength,
power, balance, and agility, flexibility, and endurance
How is energy derived? - CORRECT ANSWER aerobically when O2 is utilized to metabolize
substrates derived from food and liberates energy
Aerobic activity: - CORRECT ANSWER are usually greater than 90 seconds in duration and
involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: - CORRECT ANSWER energy is liberated from substances in the absence
of O2; these activities are of less than 2 min in duration and involve moderate to high power
output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - CORRECT ANSWER phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - CORRECT ANSWER clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other
modality of training; develop an athletes explosive power, control of external objects, and
mastery of critical motor recruitment patterns)
Hormonal responses vital to athletic development: - CORRECT ANSWER increased in
testosterone, insulin-like growth factor, and human growth hormone
, Adaptive responses to exercises capable of producing a significant neuroendocrine response: -
CORRECT ANSWER mass and bone density
Power - CORRECT ANSWER time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - CORRECT ANSWER heavy load
weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - CORRECT ANSWER cross training is participating in several sports
and Crossfit views cross training as exceeding the normal parameters of the regular demands of
your sport training
Functional movement: - CORRECT ANSWER are mechanically sound and therefor safe, and
secondly they are the movements that elicit a high neuroendocrine response
{ Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible
{ Core to Extremity { High-Power Producing
Crossfit diet: - CORRECT ANSWER protein 30%; carbohydrates 40%; fat 30%
Protein: - CORRECT ANSWER total calories based on protein needs which should be between
0.7 and 1.0 grams of protein per pound of lean body mass
High glycemic carbohydrates: - CORRECT ANSWER raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - CORRECT ANSWER cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and
accuracy
Training refers to: - CORRECT ANSWER activity that improves performance through a
measurable organic change in the body
VERSIONS WITH DETAILED ANSWERS AND A STUDY
GUIDE VERIFIED FOR GUARANTEED PASS
What's crossfit's definition of health? - CORRECT ANSWER 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 - CORRECT
ANSWER Insulin regulates the sugar in our blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health -
CORRECT ANSWER It can lead to increased insulin levels.
Define hyperinsulinemia - CORRECT ANSWER Hyperinsulinemia is the chronic and acute
elevation of insulin as a result of habitual consumption of excess carbohydrate.
What is technique? - CORRECT ANSWER 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. - CORRECT ANSWER
Protein - meat
Carbohydrates - broccoli
Fat - Butter
Articulate the dangers of chronically elevated insulin levels. - CORRECT ANSWER Elevated
insulin levels can lead to coronary disease, cancer, and Alzheimers
Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing
those conditions - CORRECT ANSWER (obesity, glucose intolerance, high blood pressure, high
triglycerides), and coronary heart disease, he claims, are avoidable through dietary means.
Identify the recommended diet for avoiding sickness - CORRECT ANSWER Stay away from
processed foods which increase insulin production. Zone Diet.
,Identify the CrossFit recommendation for optimizing performance - CORRECT ANSWER The
Zone Diet is what takes optimizes performance.
Articulate the benefits of eating high quality foods and a "Paleo" diet - CORRECT ANSWER
Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods
decreases your chances for diseases such as coronary heart disease, diabetes, cancer,
osteoporosis, obesity, and psychological dysfunction
Articulate the benefits of weighing and measuring foods - CORRECT ANSWER concluded that
natural variances in caloric intake and macronutrient composition without measurement are
greater than the resolution required to turn good performance to great. have to measure.
Articulate the primary benefit of fish oil supplementation - CORRECT ANSWER research has
indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-
system function, immune health, memory, and mood issues
- CORRECT ANSWER
Definition of Crossfit - CORRECT ANSWER constantly varied, high intensity, functional
movement
(also known as Crossfits prescription)
What is functional movement - CORRECT ANSWER load, distance, and speed for production
of high power
Define intensity - CORRECT ANSWER power
(intensity is the independent variable)
Crossfit methodology: - CORRECT ANSWER safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be
supported only by measurable, observable, repeatable data)
,10 fitness domains of Crossfit: - CORRECT ANSWER cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - CORRECT ANSWER a person who is trained or skilled in exercises, sports, or
games requiring physical strength, agility, or stamina
Define Crossfit athlete - CORRECT ANSWER a person who is skilled or trained in strength,
power, balance, and agility, flexibility, and endurance
How is energy derived? - CORRECT ANSWER aerobically when O2 is utilized to metabolize
substrates derived from food and liberates energy
Aerobic activity: - CORRECT ANSWER are usually greater than 90 seconds in duration and
involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: - CORRECT ANSWER energy is liberated from substances in the absence
of O2; these activities are of less than 2 min in duration and involve moderate to high power
output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - CORRECT ANSWER phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - CORRECT ANSWER clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other
modality of training; develop an athletes explosive power, control of external objects, and
mastery of critical motor recruitment patterns)
Hormonal responses vital to athletic development: - CORRECT ANSWER increased in
testosterone, insulin-like growth factor, and human growth hormone
, Adaptive responses to exercises capable of producing a significant neuroendocrine response: -
CORRECT ANSWER mass and bone density
Power - CORRECT ANSWER time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - CORRECT ANSWER heavy load
weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - CORRECT ANSWER cross training is participating in several sports
and Crossfit views cross training as exceeding the normal parameters of the regular demands of
your sport training
Functional movement: - CORRECT ANSWER are mechanically sound and therefor safe, and
secondly they are the movements that elicit a high neuroendocrine response
{ Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible
{ Core to Extremity { High-Power Producing
Crossfit diet: - CORRECT ANSWER protein 30%; carbohydrates 40%; fat 30%
Protein: - CORRECT ANSWER total calories based on protein needs which should be between
0.7 and 1.0 grams of protein per pound of lean body mass
High glycemic carbohydrates: - CORRECT ANSWER raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - CORRECT ANSWER cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and
accuracy
Training refers to: - CORRECT ANSWER activity that improves performance through a
measurable organic change in the body
