Crossfit Level 1 Final Certification Actual
Exam (questions with Correct Answers
,What is crossfit - CORRECT ANSWER-Constantly varied functional movements executed at high
intensity
Constantly varied - CORRECT ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - CORRECT ANSWER-Term used to describe the generalised
base qualities of an athlete
What's the aim of GPP - CORRECT ANSWER-To establish a board foundational fitness level that can
then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the
10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement - CORRECT ANSWER-Natural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - CORRECT ANSWER-Universal motor recruitment patterns
Name the CrossFit models - CORRECT ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - CORRECT ANSWER-1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - CORRECT ANSWER-
CVRE
Stamina
Strength
Flexibility
,Out of the 10 general physical skills which are neurological and requires practice - CORRECT ANSWER-
Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice - CORRECT ANSWER-Power
Speed
What's the aim of the Hopper? - CORRECT ANSWER-Physical challenge lottery Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks in
relation to other individuals.
Name the 3 metabolic pathways? - CORRECT ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - CORRECT ANSWER-Typically anaerobic, 100% high
power - low time activities
10 seconds or less
Typically 100m sprint or shot put 1 rep
max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - CORRECT ANSWER-Mix of Anaerobic and aerobic No more then
2 mins work
Typically 400m sprint 70%
power/effort
Type 2a muscles fibres
Define oxidative pathway - CORRECT ANSWER-Aerobic Anything
over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - CORRECT ANSWER-Sickness, well, fit continuum model
, Define the 4th model - CORRECT ANSWER-Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness Health makers
measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains Add third
axis being age for health
So fitness can be defined as - CORRECT ANSWER-Work capacity across a broad time and model
domains
What are the major lifts involved CF? - CORRECT ANSWER-Deadlift Squat
Clean Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - CORRECT ANSWER-Meat, vegetables, nuts & seeds,
some fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - CORRECT ANSWER-Pull ups Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - CORRECT ANSWER-1) Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading
obstacle to elite performance in athletes.
Exam (questions with Correct Answers
,What is crossfit - CORRECT ANSWER-Constantly varied functional movements executed at high
intensity
Constantly varied - CORRECT ANSWER-General physical preparedness (GPP)
What is General Physical Preparedness - CORRECT ANSWER-Term used to describe the generalised
base qualities of an athlete
What's the aim of GPP - CORRECT ANSWER-To establish a board foundational fitness level that can
then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the
10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement - CORRECT ANSWER-Natural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - CORRECT ANSWER-Universal motor recruitment patterns
Name the CrossFit models - CORRECT ANSWER-1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - CORRECT ANSWER-1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - CORRECT ANSWER-
CVRE
Stamina
Strength
Flexibility
,Out of the 10 general physical skills which are neurological and requires practice - CORRECT ANSWER-
Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice - CORRECT ANSWER-Power
Speed
What's the aim of the Hopper? - CORRECT ANSWER-Physical challenge lottery Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks in
relation to other individuals.
Name the 3 metabolic pathways? - CORRECT ANSWER-1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - CORRECT ANSWER-Typically anaerobic, 100% high
power - low time activities
10 seconds or less
Typically 100m sprint or shot put 1 rep
max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - CORRECT ANSWER-Mix of Anaerobic and aerobic No more then
2 mins work
Typically 400m sprint 70%
power/effort
Type 2a muscles fibres
Define oxidative pathway - CORRECT ANSWER-Aerobic Anything
over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - CORRECT ANSWER-Sickness, well, fit continuum model
, Define the 4th model - CORRECT ANSWER-Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness Health makers
measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains Add third
axis being age for health
So fitness can be defined as - CORRECT ANSWER-Work capacity across a broad time and model
domains
What are the major lifts involved CF? - CORRECT ANSWER-Deadlift Squat
Clean Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - CORRECT ANSWER-Meat, vegetables, nuts & seeds,
some fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - CORRECT ANSWER-Pull ups Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - CORRECT ANSWER-1) Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading
obstacle to elite performance in athletes.
