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Crossfit Level 1 Certification Exam | Crossfit
Exam 2025 | Updated Questions and
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Defining characteristic of functional movement: ---------CORRECT ANSWER-----------------universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: ---------CORRECT ANSWER--- --------------squat, press, deadlift Scaling: ---------CORRECT ANSWER-----------------we scale load and intensity but not the program Insulin resistance can cause: ---------CORRECT ANSWER----------------- decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? --------- CORRECT ANSWER-----------------day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting How to reduce the possibility of getting Rhabdo: ---------CORRECT ANSWER-----------------gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout
How many grams of protein are in one block? ---------CORRECT ANSWER- ----------------7 grams How many grams of fat are in a block? ---------CORRECT ANSWER---------- -------1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams How many grams of carbs are in one block? ---------CORRECT ANSWER--- --------------9 grams Define and give examples of the 3 major movement modalities: --------- CORRECT ANSWER-----------------Gymnastics=body weight exercises or calisthenics to improve body control; air squat, pullup, pushup Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts, cleans, snatch Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip Define and give examples of common workout formats: ---------CORRECT ANSWER-----------------3 days on 1 day off 5 days on 2 days off Day 1 - One modality Day 2 - Two rounds for time Day 3 - Three AMRAP Identify the scope of the movements used in crossfit programing Ex: functional movement ---------CORRECT ANSWER----------------- gymnastics
essential, safe, compound yet irreducible, core to extremity, high power producing. Describe intensity ---------CORRECT ANSWER-----------------Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions. What is the relationship between intensity and results? ---------CORRECT ANSWER-----------------Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. What is variance? ---------CORRECT ANSWER-----------------Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. What are the four supporting models of Crossfit's definition of fitness. --------
- CORRECT ANSWER-----------------The 10 general physical skills; The Hopper; The Metabolic Pathways; Sickness-Wellness-Fitness Continuum. What are the 10 general physical skills? Why is this model important in defining fitness. ---------CORRECT ANSWER-----------------stamina, balance, coordination, flexibility, strength, speed, power, agility, cardiovascular respiratory endurance, and accuracy. You are as fit as you are competent in each of these skills.
What is The Hopper Model? Why is this model important in defining fitness? ---------CORRECT ANSWER-----------------Random tasks to accomplish; The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. What are the Metabolic Pathways? Why is this model important in defining fitness? ---------CORRECT ANSWER-----------------They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be competent in all pathways. Describe the Phosphocreatine Pathway. ---------CORRECT ANSWER-------- ---------Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash. Describe the Glycolytic Pathway. ---------CORRECT ANSWER----------------- Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint. Describe the Oxidative Pathway. ---------CORRECT ANSWER----------------- Aerobic (uses oxygen); more than 120 seconds; mile run. What is the sickness-wellness-fitness continuum? Why is this model important in defining fitness? ---------CORRECT ANSWER----------------- Every measurable value of health will fall somewhere on this continuum. Fitness (crossfit) provides protection against the ravages of time and disease.
Describe the roles of hormones, like insulin and glucagon, for blood sugar control ---------CORRECT ANSWER-----------------Insulin regulates the sugar in our blood. Articulate the effects a highly refined and processed carbohydrate diet can have on health ---------CORRECT ANSWER-----------------It can lead to increased insulin levels. Define hyperinsulinemia ---------CORRECT ANSWER----------------- Hyperinsulinemia is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate. Articulate the dangers of chronically elevated insulin levels. --------- CORRECT ANSWER-----------------Elevated insulin levels can lead to coronary disease, cancer, and Alzheimers Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing those conditions ---------CORRECT ANSWER------ -----------(obesity, glucose intolerance, high blood pressure, high triglycerides), and coronary heart disease, he claims, are avoidable through dietary means. Identify the recommended diet for avoiding sickness ---------CORRECT ANSWER-----------------Stay away from processed foods which increase insulin production. Zone Diet.
Identify the CrossFit recommendation for optimizing performance --------- CORRECT ANSWER-----------------The Zone Diet is what takes optimizes performance. Articulate the benefits of eating high quality foods and a "Paleo" diet --------- CORRECT ANSWER-----------------Modern diets (processed foods) are ill suited for our genetic makeup. Lack of processed foods decreases your chances for diseases such as coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction Articulate the benefits of weighing and measuring foods ---------CORRECT ANSWER-----------------concluded that natural variances in caloric intake and macronutrient composition without measurement are greater than the resolution required to turn good performance to great. have to measure. Articulate the primary benefit of fish oil supplementation ---------CORRECT ANSWER-----------------research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues ---------CORRECT ANSWER----------------- Definition of Crossfit ---------CORRECT ANSWER-----------------constantly varied, high intensity, functional movement (also known as Crossfits prescription)
Aerobic activity: ---------CORRECT ANSWER-----------------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: ---------CORRECT ANSWER-----------------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: ---------CORRECT ANSWER-----------------phosphagen and glycolytic (lactic acid) 2 Olympic lifts: ---------CORRECT ANSWER-----------------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: ---------CORRECT ANSWER-----------------increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: ---------CORRECT ANSWER-----------------mass and bone density
Power ---------CORRECT ANSWER-----------------time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? ---------CORRECT ANSWER-----------------heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit ---------CORRECT ANSWER-----------------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: ---------CORRECT ANSWER-----------------are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response { Natural { Universal Motor Recruitment Patterns { Essential { Safe { Compound yet Irreducible { Core to Extremity { High-Power Producing Crossfit diet: ---------CORRECT ANSWER-----------------protein 30%; carbohydrates 40%; fat 30% Protein: ---------CORRECT ANSWER-----------------total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass
Define coordination ---------CORRECT ANSWER-----------------the ability to combine several distinct movement patterns into a singular distinct movement Define speed ---------CORRECT ANSWER-----------------the ability to minimize the time cycle of a repeated movement Define power ---------CORRECT ANSWER-----------------the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: ---------CORRECT ANSWER-----------------short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): ---------CORRECT ANSWER-----------------medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: ---------CORRECT ANSWER-----------------long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: ---------CORRECT ANSWER-----------------the 10 general physical skills, the Hopper, metabolic pathways, sickness- wellness- fitness continuum
Tabata: ---------CORRECT ANSWER-----------------interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: ---------CORRECT ANSWER-----------------the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: --------- CORRECT ANSWER-----------------nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: ---------CORRECT ANSWER-----------------dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: ---------CORRECT ANSWER-----------------reduces the angle of a joint Extension: ---------CORRECT ANSWER-----------------increases the angle at a point Common faults of squats: ---------CORRECT ANSWER-----------------not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground
improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds Glycemic index: ---------CORRECT ANSWER-----------------the measure of a foods propensity to raise blood sugar levels Push jerk points of performance: ---------CORRECT ANSWER----------------- full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive OHS point of performance: ---------CORRECT ANSWER-----------------active shoulders throughout movement, bar stays overhead, in the frontal plane OHS violations: ---------CORRECT ANSWER-----------------lazy elbows, bar goes forward in the frontal plane Med ball clean violations: ---------CORRECT ANSWER-----------------hip doesn't open all the way, no shrug, pulling too early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the ball fully Med ball clean points of performance: ---------CORRECT ANSWER----------- ------hips to full extension, hip is extended and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all the way up in rack position to finish
Sumo deadlift high pull violations: ---------CORRECT ANSWER----------------- pulling too early with arms, hips not completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect decent (hips before arms), too slow, segmenting the movement, losing control and levelness of bar, running into the knees Sumo deadlift high pull points of performance: ---------CORRECT ANSWER-----------------hips open before shrug and arm bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and finish high and outside, elbows are higher than hands at all times during the movement The starting place for gymnastic competency: ---------CORRECT ANSWER- ----------------the well known callisthenic movements: pull-ups, push ups, dips, and rope climb Shoulder press violations: ---------CORRECT ANSWER-----------------bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face Shoulder press points of performance: ---------CORRECT ANSWER---------- -------constant tightness in midsection with ribs locked down, overhead and active shoulder at the top of the press, overhead means that the bar is over or just behind arch in foot with shoulder angle fully open, bar travels straight up The sacroiliac joint connects what? ---------CORRECT ANSWER--------------- --the pelvis and the spine
The 3 macronutrients: ---------CORRECT ANSWER-----------------protein, carbohydrates, fat GHD exercises: ---------CORRECT ANSWER-----------------uses the abs and hip flexors; the Crossfit exercises that use GHD are hip extension, back extension, hip and back extension, and GHD sit up Traditional definitions of strength from Crossfits definition of strength: --------
- CORRECT ANSWER-----------------traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent Crossfit hydration recommendations: ---------CORRECT ANSWER------------ -----half your body weight in ounces Crossfit trainer license agreement signed during course registration process: ---------CORRECT ANSWER----------------- Which clients need to be cleared for exercise? ---------CORRECT ANSWER----------------- Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: ---------CORRECT ANSWER----------
When to refer an athlete for medical TX? ---------CORRECT ANSWER-------
Understand proper credential name and use earned from meeting the program requires: ---------CORRECT ANSWER----------------- How to assess effectiveness of a program? ---------CORRECT ANSWER---- -------------Results of clients will prove the effectiveness; safety; efficacy; efficiency. Purpose of rest days and why to program them? ---------CORRECT ANSWER-----------------recovery;. They should be programmed after three days of work or two days after five days of work. Goal of scaling and how to scale for all populations: ---------CORRECT ANSWER-----------------Make the workout applicable for all athletes Understanding of movement functions and redundancy: ---------CORRECT ANSWER-----------------One leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything. Scope of movements used in crossfit programing: ---------CORRECT ANSWER------------------ mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans
