Crossfit Level 1 Exam 2026 |
100% Accurate
• What is functional movement -✓✓load, distance, and speed for
production of high power
• Define intensity -✓✓power
(intensity is the independent variable)
• Crossfit methodology: -✓✓safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness
program, can be supported only by measurable, observable, repeatable
data)
• 10 fitness domains of Crossfit: -✓✓cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy
• Define athlete -✓✓a person who is trained or skilled in exercises,
sports, or games requiring physical strength, agility, or stamina
• Define Crossfit athlete -✓✓a person who is skilled or trained in
strength, power, balance, and agility, flexibility, and endurance
• How is energy derived? -✓✓aerobically when O2 is utilized to
metabolize substrates derived from food and liberates energy
• Aerobic activity: -✓✓are usually greater than 90 seconds in duration
and involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
,• Anaerobic activity: -✓✓energy is liberated from substances in the
absence of O2; these activities are of less than 2 min in duration and
involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
• Anaerobic systems: -✓✓phosphagen and glycolytic (lactic acid)
• 2 Olympic lifts: -✓✓clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more
than through any other modality of training; develop an athletes
explosive power, control of external objects, and mastery of critical
motor recruitment patterns)
• Hormonal responses vital to athletic development: -✓✓increased in
testosterone, insulin-like growth factor, and human growth hormone
• Adaptive responses to exercises capable of producing a significant
neuroendocrine response: -✓✓mass and bone density
• Power -✓✓time rate of doing work; also the definition of intensity
• What is associated with high neuroendocrine response? -✓✓heavy load
weight lifting, short rest between sets, high heart rates, high intensity
training, short rest intervals
• Cross training vs Crossfit -✓✓cross training is participating in several
sports and Crossfit views cross training as exceeding the normal
parameters of the regular demands of your sport training
• Functional movement: -✓✓are mechanically sound and therefor safe,
and secondly they are the movements that elicit a high neuroendocrine
response
, • Crossfit diet: -✓✓protein 30%; carbohydrates 40%; fat 30%
• Protein: -✓✓total calories based on protein needs which should be
between 0.7 and 1.0 grams of protein per pound of lean body mass
• High glycemic carbohydrates: -✓✓raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
• Crossfits 10 general physical skills: -✓✓cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy
• Training refers to: -✓✓activity that improves performance through a
measurable organic change in the body
• Practice refers to: -✓✓activity improves performance through changes
in the nervous system: power and speed and adaptations of both training
and practice
• Define accuracy -✓✓the ability to control movement in a given
direction or at a given intensity
• Define balance -✓✓the ability to control placement of the bodys center
of gravity in relation to its support base
• Define agility -✓✓the ability to minimize transition time from one
movement pattern to another
• Define coordination -✓✓the ability to combine several distinct
movement patterns into a singular distinct movement
• Define speed -✓✓the ability to minimize the time cycle of a repeated
movement
100% Accurate
• What is functional movement -✓✓load, distance, and speed for
production of high power
• Define intensity -✓✓power
(intensity is the independent variable)
• Crossfit methodology: -✓✓safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness
program, can be supported only by measurable, observable, repeatable
data)
• 10 fitness domains of Crossfit: -✓✓cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy
• Define athlete -✓✓a person who is trained or skilled in exercises,
sports, or games requiring physical strength, agility, or stamina
• Define Crossfit athlete -✓✓a person who is skilled or trained in
strength, power, balance, and agility, flexibility, and endurance
• How is energy derived? -✓✓aerobically when O2 is utilized to
metabolize substrates derived from food and liberates energy
• Aerobic activity: -✓✓are usually greater than 90 seconds in duration
and involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
,• Anaerobic activity: -✓✓energy is liberated from substances in the
absence of O2; these activities are of less than 2 min in duration and
involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
• Anaerobic systems: -✓✓phosphagen and glycolytic (lactic acid)
• 2 Olympic lifts: -✓✓clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more
than through any other modality of training; develop an athletes
explosive power, control of external objects, and mastery of critical
motor recruitment patterns)
• Hormonal responses vital to athletic development: -✓✓increased in
testosterone, insulin-like growth factor, and human growth hormone
• Adaptive responses to exercises capable of producing a significant
neuroendocrine response: -✓✓mass and bone density
• Power -✓✓time rate of doing work; also the definition of intensity
• What is associated with high neuroendocrine response? -✓✓heavy load
weight lifting, short rest between sets, high heart rates, high intensity
training, short rest intervals
• Cross training vs Crossfit -✓✓cross training is participating in several
sports and Crossfit views cross training as exceeding the normal
parameters of the regular demands of your sport training
• Functional movement: -✓✓are mechanically sound and therefor safe,
and secondly they are the movements that elicit a high neuroendocrine
response
, • Crossfit diet: -✓✓protein 30%; carbohydrates 40%; fat 30%
• Protein: -✓✓total calories based on protein needs which should be
between 0.7 and 1.0 grams of protein per pound of lean body mass
• High glycemic carbohydrates: -✓✓raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
• Crossfits 10 general physical skills: -✓✓cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy
• Training refers to: -✓✓activity that improves performance through a
measurable organic change in the body
• Practice refers to: -✓✓activity improves performance through changes
in the nervous system: power and speed and adaptations of both training
and practice
• Define accuracy -✓✓the ability to control movement in a given
direction or at a given intensity
• Define balance -✓✓the ability to control placement of the bodys center
of gravity in relation to its support base
• Define agility -✓✓the ability to minimize transition time from one
movement pattern to another
• Define coordination -✓✓the ability to combine several distinct
movement patterns into a singular distinct movement
• Define speed -✓✓the ability to minimize the time cycle of a repeated
movement
