Crossfit Level 1 exam review
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1. Define CrossFit: A core strengthing program made up of constantly varied high intensity functional move-
ments
2. Articulate Characteristics of functional movements: Natural: They are natural, effec-
tive, & efficient locomotor of body & external objects; most important they move large loads over long distances quickly;
3. Articulate Characteristics of functional movements: Universal Motor Recruit-
ment Patterns: universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
4. Articulate Characteristics of functional movements: Essential: universal motor recruit-
ment patterns:
essential because the soundness & efficacy of functional movements are so profound 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 impor-
tant 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.
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
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;
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 physical
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 measurable 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-wellness
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 & respiratory
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
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
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
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. coordination - 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 measurable 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) & phospha-
gen (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:
Study online at https://quizlet.com/_6d9nbl
1. Define CrossFit: A core strengthing program made up of constantly varied high intensity functional move-
ments
2. Articulate Characteristics of functional movements: Natural: They are natural, effec-
tive, & efficient locomotor of body & external objects; most important they move large loads over long distances quickly;
3. Articulate Characteristics of functional movements: Universal Motor Recruit-
ment Patterns: universal motor recruitment patterns:
movements that mimic motor recruitment patterns found in everyday life
4. Articulate Characteristics of functional movements: Essential: universal motor recruit-
ment patterns:
essential because the soundness & efficacy of functional movements are so profound 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 impor-
tant 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.
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
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;
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 physical
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 measurable 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-wellness
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 & respiratory
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
, Crossfit Level 1 exam review
Study online at https://quizlet.com/_6d9nbl
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
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. coordination - 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 measurable 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) & phospha-
gen (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:
