Crossfit Level 1 exam review
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1. Define CrossFit: A core strengthing program made up of constantly varied high
intensity functional movements
2. Articulate Characteristics of functional movements: Natural: They are natur-
al, effective, & efficient locomotor of body & external objects; most important they
move large loads over long distances quickly;
3. Articulate Characteristics of functional movements: Universal Motor Re-
cruitment Patterns: universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
4. Articulate Characteristics of functional movements: Essential: universal mo-
tor recruitment patterns:
essential because the soundness & efficacy of functional movements are so pro-
found that exercising without them is by comparison a colossal waste of time
5. Safe: Functional movements are safe because they are mechanically sound
6. Compound yet Irreducible: Compound/multi-joint movements are functional
7. High-Power Producing: Power is the definition of intensity; increases in strength,
performance, muscle mass, & bone density all arise in proportion to the intensity of
exercise; Power development is an ever-present aspect of Crossfit workout
8. Identify the most important characteristic of functional movements: most
important characteristic of functional movements is that they move large loads over
long distances quickly
9. Define & calculate work: ability to perform real physical work
ForceXDistance/time = power
10. Define & calculate power: ability of a muscular unit to apply max force in
minimum time; time rate of doing work; force x distance =time; time rate of doing
work;
11. Understand how relative changes in force, distance & timing change power
output:
12. Describe intensity & how it is related to power: Power is the definition of
intensity; increases in strength, performance, muscle mass, & bone density all arise
in proportion to the intensity of exercise; Power development is an ever-present
aspect of Crossfit workout
13. Articulate the difference between specialization & CrossFit: Capacity culled
from the intersection of all sports demands would quite logically lend itself well to all
sport. In sum, our specialty is not specializing.
14. What is fitness: Articulate CrossFit's definition of fitness & health & explain
their relationship: CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
fitness, wellness, and pathology (sickness) are measures of the same entity: your
health.
15. Define the 4 supporting models of CrossFit's definition of: General physi-
cal skills: General physical skills are cardiovascular/respiatory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, & accuracy
16. Define the 4 supporting models of CrossFit's definition of: The hopper: The
hopper is performing well at any & all imaginable task
17. Define the 4 supporting models of CrossFit's definition of: Metabolic path-
ways: Metabolic pathways are pathways that provide energy for all human action
18. Define the 4 supporting models of CrossFit's definition of: Sickness-Well-
ness-Fitness Continuum: Sickness-Wellness-Fitness Continuum is every measur-
able value of health
19. Identify how each model could be used to assess fitness & to determine
the fittest individual: General physical skills: you are as fit as you are competent
in each of the 10 general physical skills
20. Identify how each model could be used to assess fitness & to determine
the fittest individual: The hopper: by your capacity to perform well at fitness tasks
compared to other people
21. Identify how each model could be used to assess fitness & to determine
the fittest individual: Metabolic pathways: requires competency in phosphagen
pathway, glycolytic pathway, oxidative pathway
22. Identify how each model could be used to assess fitness & to determine the
fittest individual: Sickness-Wellness-Fitness Continuum: Fitness is super-well-
ness
23. Identify & define the 10 general physics skills: 1. cardiovascular & respiratory
endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8.
agility 9. balance 10. accuracy
24. Identify & define the 10 general physics skills: 1. cardiovascular & respi-
ratory endurance: 1. cardiovascular & respiratory endurance - the ability of body
systems to gather, process, & deliver oxygen
25. Identify & define the 10 general physics skills: 2. stamina: 2. stamina - ability
of body systems to process, deliver, store & utilize energy
26. Identify & define the 10 general physics skills: 3. strength: 3. strength - the
ability of a muscular unit or combo of muscular units to apply force
27. Identify & define the 10 general physics skills: 4. flexibility: 4. flexibility - the
ability to maximize the range of motion at a given joint
28. Identify & define the 10 general physics skills: 5. power: 5. power - the ability
of a muscular unit or combo of muscular units to apply maximum force in minimum
time
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
29. Identify & define the 10 general physics skills: 6. speed: 6. speed - the ability
to minimize the time cycle of a repeated movement
30. Identify & define the 10 general physics skills: 7. coordination: 7. coordina-
tion - the ability to combine several distinct movement patterns into a singular distinct
movement
31. Identify & define the 10 general physics skills: 8. agility: 8. agility - the ability
to minimize transition time from one movement pattern to another
32. Identify & define the 10 general physics skills: 9. balance: 9. balance - the
ability to control the placement of the body center of gravity in relation to its support
base
33. :Identify & define the 10 general physics skills: 10. accuracy: 10. accuracy
- the ability to control movement in a given direction or at a given intensity
34. Differentiate training from practice and explain the adaptations developed
beer both: training refers to an activity that improves performance thru a measur-
able organic change in the body;
practice refers to an activity that improves performance thru changes in the nervous
system - power & speed are adaptions of both
35. Identify & articulate the time domains of the three metabolic pathways: 1.
phosphagen - short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
36. Define& differentiate aerobic and anaerobic training & pathways:
37. Define aerobic and anaerobic.: -Aerobic: Requires O2; oxidative (low powered
activities) & phosphagen (highest-powered acitivities) metabolic pathways
-Anaerobic: Doesn't require O2; glycolysis metabolic pathway (moderate powered
activities)
38. Describe the Sickness-Wellness-Fitness Continuum: Sickness, wellness,
and fitness are different measures of the quality of health -every measurable value
of health can be placed on a continuum from sickness to wellness to fitness
Based on measurements of:
Blood Pressure
Body Fat
Bone Density
Triglycerides
Good and Bad Cholesterol
Flexibility
Muscle Mass
Study online at https://quizlet.com/_6d9nbl
1. Define CrossFit: A core strengthing program made up of constantly varied high
intensity functional movements
2. Articulate Characteristics of functional movements: Natural: They are natur-
al, effective, & efficient locomotor of body & external objects; most important they
move large loads over long distances quickly;
3. Articulate Characteristics of functional movements: Universal Motor Re-
cruitment Patterns: universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
4. Articulate Characteristics of functional movements: Essential: universal mo-
tor recruitment patterns:
essential because the soundness & efficacy of functional movements are so pro-
found that exercising without them is by comparison a colossal waste of time
5. Safe: Functional movements are safe because they are mechanically sound
6. Compound yet Irreducible: Compound/multi-joint movements are functional
7. High-Power Producing: Power is the definition of intensity; increases in strength,
performance, muscle mass, & bone density all arise in proportion to the intensity of
exercise; Power development is an ever-present aspect of Crossfit workout
8. Identify the most important characteristic of functional movements: most
important characteristic of functional movements is that they move large loads over
long distances quickly
9. Define & calculate work: ability to perform real physical work
ForceXDistance/time = power
10. Define & calculate power: ability of a muscular unit to apply max force in
minimum time; time rate of doing work; force x distance =time; time rate of doing
work;
11. Understand how relative changes in force, distance & timing change power
output:
12. Describe intensity & how it is related to power: Power is the definition of
intensity; increases in strength, performance, muscle mass, & bone density all arise
in proportion to the intensity of exercise; Power development is an ever-present
aspect of Crossfit workout
13. Articulate the difference between specialization & CrossFit: Capacity culled
from the intersection of all sports demands would quite logically lend itself well to all
sport. In sum, our specialty is not specializing.
14. What is fitness: Articulate CrossFit's definition of fitness & health & explain
their relationship: CrossFit holds "fitness," "health," and
"athleticism" as strongly overlapping constructs; fitness & health are the same thing;
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
fitness, wellness, and pathology (sickness) are measures of the same entity: your
health.
15. Define the 4 supporting models of CrossFit's definition of: General physi-
cal skills: General physical skills are cardiovascular/respiatory endurance, stamina,
strength, flexibility, power, speed, coordination, agility, balance, & accuracy
16. Define the 4 supporting models of CrossFit's definition of: The hopper: The
hopper is performing well at any & all imaginable task
17. Define the 4 supporting models of CrossFit's definition of: Metabolic path-
ways: Metabolic pathways are pathways that provide energy for all human action
18. Define the 4 supporting models of CrossFit's definition of: Sickness-Well-
ness-Fitness Continuum: Sickness-Wellness-Fitness Continuum is every measur-
able value of health
19. Identify how each model could be used to assess fitness & to determine
the fittest individual: General physical skills: you are as fit as you are competent
in each of the 10 general physical skills
20. Identify how each model could be used to assess fitness & to determine
the fittest individual: The hopper: by your capacity to perform well at fitness tasks
compared to other people
21. Identify how each model could be used to assess fitness & to determine
the fittest individual: Metabolic pathways: requires competency in phosphagen
pathway, glycolytic pathway, oxidative pathway
22. Identify how each model could be used to assess fitness & to determine the
fittest individual: Sickness-Wellness-Fitness Continuum: Fitness is super-well-
ness
23. Identify & define the 10 general physics skills: 1. cardiovascular & respiratory
endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. coordination 8.
agility 9. balance 10. accuracy
24. Identify & define the 10 general physics skills: 1. cardiovascular & respi-
ratory endurance: 1. cardiovascular & respiratory endurance - the ability of body
systems to gather, process, & deliver oxygen
25. Identify & define the 10 general physics skills: 2. stamina: 2. stamina - ability
of body systems to process, deliver, store & utilize energy
26. Identify & define the 10 general physics skills: 3. strength: 3. strength - the
ability of a muscular unit or combo of muscular units to apply force
27. Identify & define the 10 general physics skills: 4. flexibility: 4. flexibility - the
ability to maximize the range of motion at a given joint
28. Identify & define the 10 general physics skills: 5. power: 5. power - the ability
of a muscular unit or combo of muscular units to apply maximum force in minimum
time
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
29. Identify & define the 10 general physics skills: 6. speed: 6. speed - the ability
to minimize the time cycle of a repeated movement
30. Identify & define the 10 general physics skills: 7. coordination: 7. coordina-
tion - the ability to combine several distinct movement patterns into a singular distinct
movement
31. Identify & define the 10 general physics skills: 8. agility: 8. agility - the ability
to minimize transition time from one movement pattern to another
32. Identify & define the 10 general physics skills: 9. balance: 9. balance - the
ability to control the placement of the body center of gravity in relation to its support
base
33. :Identify & define the 10 general physics skills: 10. accuracy: 10. accuracy
- the ability to control movement in a given direction or at a given intensity
34. Differentiate training from practice and explain the adaptations developed
beer both: training refers to an activity that improves performance thru a measur-
able organic change in the body;
practice refers to an activity that improves performance thru changes in the nervous
system - power & speed are adaptions of both
35. Identify & articulate the time domains of the three metabolic pathways: 1.
phosphagen - short, 10 seconds or less
2. glycolytic- medium, 120 seconds or less
3. oxidative - long, more than 120 seconds
36. Define& differentiate aerobic and anaerobic training & pathways:
37. Define aerobic and anaerobic.: -Aerobic: Requires O2; oxidative (low powered
activities) & phosphagen (highest-powered acitivities) metabolic pathways
-Anaerobic: Doesn't require O2; glycolysis metabolic pathway (moderate powered
activities)
38. Describe the Sickness-Wellness-Fitness Continuum: Sickness, wellness,
and fitness are different measures of the quality of health -every measurable value
of health can be placed on a continuum from sickness to wellness to fitness
Based on measurements of:
Blood Pressure
Body Fat
Bone Density
Triglycerides
Good and Bad Cholesterol
Flexibility
Muscle Mass
