,Crossfit Level 1 Exam
What is the main goal of Crossfit? ✔✔To increase an individual's competency and abilities at all physical
tasks
What are the 10 fitness domains Crossfit can improve? What are their definitions? ✔✔- 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
,How is Crossfit different from typical training approaches? ✔✔Crossfit utilizes high-intensity compound
movements and workouts that are geared to increase overall athletic performance. More holistic than
specialized isolated exercise
What are the main exercises and training practices at Crossfit? ✔✔Metabolic conditioning, gymnastic
movements, olympic lifts, some isometric movements, and sports activities
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
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
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
, Is aerobic vs anaerobic exercise more important? ✔✔Both are important. The main distinction is in the
client's goals
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
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.
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.
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.
What is the main goal of Crossfit? ✔✔To increase an individual's competency and abilities at all physical
tasks
What are the 10 fitness domains Crossfit can improve? What are their definitions? ✔✔- 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
,How is Crossfit different from typical training approaches? ✔✔Crossfit utilizes high-intensity compound
movements and workouts that are geared to increase overall athletic performance. More holistic than
specialized isolated exercise
What are the main exercises and training practices at Crossfit? ✔✔Metabolic conditioning, gymnastic
movements, olympic lifts, some isometric movements, and sports activities
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
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
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
, Is aerobic vs anaerobic exercise more important? ✔✔Both are important. The main distinction is in the
client's goals
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
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.
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.
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.
