Crossfit Level 1 Exam
Study online at https://quizlet.com/_4au7hr
1. What is the main goal of Crossfit?: To increase an individual's competency and abilities at all physica
tasks
2. What are the 10 fitness domains Crossfit can improve? What are their defini-
tions?: - Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
- Balance: Ability to place center of gravity in relation to base of support
- Accuracy: Ability to control movement in a given direction at a given intensity
3. How is Crossfit different from typical training approaches?: Crossfit utilizes high-inten-
sity compound movements and workouts that are geared to increase overall athletic performance. More holistic than
specialized isolated exercise
4. What are the main exercises and training practices at Crossfit?: Metabolic condition-
ing, gymnastic movements, olympic lifts, some isometric movements, and sports activities
5. What does "Core Strength and Conditioning Program" Mean?: 2 senses of the word
Core:
1. The workouts and exercises of crossfit are the core backbone of any athletic endeavor
2. It's literally exercising for your core (abs) and the functional axis of the body
6. In Crossfit's view, why is there so much disease?: They believe that fitness and health are
about the same thing. There are 3 types of ways your health can be: Sick, normal, or above normal. If your athletics are
above normal, your amount of health will be above normal and your chance of sickness and disease will be low
7. What is the optimal training frequency and duration in Crossfit?: Anywhere from 45
minutes- 1 hour 5-6 days a week. Additional time isn't necessary if your training is high-intensity. More training and
practice per day could be spent on specific skills for sports
8. Is aerobic vs anaerobic exercise more important?: Both are important. The main distinction
is in the client's goals
9. What is adaption's role in Crossfit?: Crossfit is constantly varying the workouts to include the 10
fitness domains, meaning the athlete is constantly adapting
1/7
, Crossfit Level 1 Exam
Study online at https://quizlet.com/_4au7hr
10. What affect does Crossfit have on neuroendocrine response?: Crossfit produces an
enormous response in testosterone and growth factor hormones, simply by utilizing compound movements with large
weights at high intensity. The importance of this for athletes and those looking to get in shape is incredible.
11. What is Cross-training and does Crossfit utilize it?: Cross-training is participating and
practicing for multiple sports. Crossfit often combines small amounts of cross-training into their client's programs.
Practicing these moves will specifically help athletes learn new skills and improve old ones.
12. How does Crossfit use functional movement?: All movements in crossfit are multi-joint and
compound, which are found in natural movements more often than isometric movements. Functional movements are
not only safe but elicit the highest training response.
13. What diet does Crossfit recommend?: The zone diet, which typically recommends 30% protein,
40% carb, and 30% fat. Diet is centered around lean meats and vegetables, nuts and seeds, some fruit, little starch,
and no sugar. Higher protein is recommended for more elite athletes.
14. What do Crossfit's Fitness models measure?: They are used to systematically measure and
understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person
is.
15. What is Crossfit's 1st model to measure fitness?: How experienced the athlete is in the 10
General Physical skills
16. What's Crossfit's 2nd model to measure fitness?: The hopper. This model suggests that if
a workout was given to you completely at random with varying reps, sets, rest periods, exercises, order of exercises,
routines, periodization, etc. on different days, you would be able to complete the routine.
17. What's Crossfit's 3rd model to measure fitness?: The metabolic pathways model. This
suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system.
18. What's Crossfit's 4th model to measure fitness?: Sickness-Wellness-Fitness Continuum. In
this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, BF %,
Bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories.
19. What's the difference between training vs practice?: - Training: Activity that improves
performance through a change in the body (strength, stamina, endurance, flexibility).
- Practice: Activity that improves performance through a change in the nervous system (balance, coordination, agility,
accuracy).
Power and speed are improved with both
20. Whats the key to developing cardio without losing strength, speed, or pow-
er?: Interval training
2/7
Study online at https://quizlet.com/_4au7hr
1. What is the main goal of Crossfit?: To increase an individual's competency and abilities at all physica
tasks
2. What are the 10 fitness domains Crossfit can improve? What are their defini-
tions?: - Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
- Balance: Ability to place center of gravity in relation to base of support
- Accuracy: Ability to control movement in a given direction at a given intensity
3. How is Crossfit different from typical training approaches?: Crossfit utilizes high-inten-
sity compound movements and workouts that are geared to increase overall athletic performance. More holistic than
specialized isolated exercise
4. What are the main exercises and training practices at Crossfit?: Metabolic condition-
ing, gymnastic movements, olympic lifts, some isometric movements, and sports activities
5. What does "Core Strength and Conditioning Program" Mean?: 2 senses of the word
Core:
1. The workouts and exercises of crossfit are the core backbone of any athletic endeavor
2. It's literally exercising for your core (abs) and the functional axis of the body
6. In Crossfit's view, why is there so much disease?: They believe that fitness and health are
about the same thing. There are 3 types of ways your health can be: Sick, normal, or above normal. If your athletics are
above normal, your amount of health will be above normal and your chance of sickness and disease will be low
7. What is the optimal training frequency and duration in Crossfit?: Anywhere from 45
minutes- 1 hour 5-6 days a week. Additional time isn't necessary if your training is high-intensity. More training and
practice per day could be spent on specific skills for sports
8. Is aerobic vs anaerobic exercise more important?: Both are important. The main distinction
is in the client's goals
9. What is adaption's role in Crossfit?: Crossfit is constantly varying the workouts to include the 10
fitness domains, meaning the athlete is constantly adapting
1/7
, Crossfit Level 1 Exam
Study online at https://quizlet.com/_4au7hr
10. What affect does Crossfit have on neuroendocrine response?: Crossfit produces an
enormous response in testosterone and growth factor hormones, simply by utilizing compound movements with large
weights at high intensity. The importance of this for athletes and those looking to get in shape is incredible.
11. What is Cross-training and does Crossfit utilize it?: Cross-training is participating and
practicing for multiple sports. Crossfit often combines small amounts of cross-training into their client's programs.
Practicing these moves will specifically help athletes learn new skills and improve old ones.
12. How does Crossfit use functional movement?: All movements in crossfit are multi-joint and
compound, which are found in natural movements more often than isometric movements. Functional movements are
not only safe but elicit the highest training response.
13. What diet does Crossfit recommend?: The zone diet, which typically recommends 30% protein,
40% carb, and 30% fat. Diet is centered around lean meats and vegetables, nuts and seeds, some fruit, little starch,
and no sugar. Higher protein is recommended for more elite athletes.
14. What do Crossfit's Fitness models measure?: They are used to systematically measure and
understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person
is.
15. What is Crossfit's 1st model to measure fitness?: How experienced the athlete is in the 10
General Physical skills
16. What's Crossfit's 2nd model to measure fitness?: The hopper. This model suggests that if
a workout was given to you completely at random with varying reps, sets, rest periods, exercises, order of exercises,
routines, periodization, etc. on different days, you would be able to complete the routine.
17. What's Crossfit's 3rd model to measure fitness?: The metabolic pathways model. This
suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system.
18. What's Crossfit's 4th model to measure fitness?: Sickness-Wellness-Fitness Continuum. In
this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, BF %,
Bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories.
19. What's the difference between training vs practice?: - Training: Activity that improves
performance through a change in the body (strength, stamina, endurance, flexibility).
- Practice: Activity that improves performance through a change in the nervous system (balance, coordination, agility,
accuracy).
Power and speed are improved with both
20. Whats the key to developing cardio without losing strength, speed, or pow-
er?: Interval training
2/7
