Crossfit Level 1 Certification
(with Complete Solutions)
,What is crossfit correct answers Constantly varied functional movements executed at high intensity
Constantly varied correct answers General physical preparedness (GPP)
What is General Physical Preparedness correct answers Term used to describe the generalised base
qualities of an athlete
What's the aim of GPP correct answers 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 answers Natural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP correct answers Universal motor recruitment patterns
Name the CrossFit models correct answers 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 answers 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 answers CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice correct answers Agility
Balance
Accuracy
,Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice correct answers Power
Speed
What's the aim of the Hopper? correct answers 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 answers 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway correct answers 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 answers 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 answers 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 answers Sickness, well, fit continuum model
Define the 4th model correct answers 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
(with Complete Solutions)
,What is crossfit correct answers Constantly varied functional movements executed at high intensity
Constantly varied correct answers General physical preparedness (GPP)
What is General Physical Preparedness correct answers Term used to describe the generalised base
qualities of an athlete
What's the aim of GPP correct answers 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 answers Natural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP correct answers Universal motor recruitment patterns
Name the CrossFit models correct answers 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 answers 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 answers CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice correct answers Agility
Balance
Accuracy
,Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice correct answers Power
Speed
What's the aim of the Hopper? correct answers 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 answers 1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway correct answers 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 answers 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 answers 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 answers Sickness, well, fit continuum model
Define the 4th model correct answers 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
