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CROSSFIT LEVEL 1 CERTIFICATION EXAMACTUAL
2025/2026 QUESTIONS AND ANSWERS
What is Crossfit? - ---Answers_--constantly varied, high-intensity, functional movement
What is power? - ---Answers_--the time rate of doing work
What is the most important characteristic of functional movement? - - --Answers_--Capacity to move large loads over long distance (high power producing)
What are the characteristics of functional movement? - ---Answers_-- natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing.
Describe intensity - ---Answers_--Intensity is defined exactly as power. High intensity allows for shorter, high cardio sessions.
What is the relationship between intensity and results? - ---Answers_- -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? - ---Answers_--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.
- ---Answers_--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. - ---Answers_--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? - ---Answers_--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? - ---Answers_--They provide energy; They are Phosphocreatine, Glycolytic, and Oxidative. A fit person should be competent in all pathways.
Describe the Phosphocreatine Pathway. - ---Answers_--Anaerobic (absence of oxygen); 10 second intervals; 100 meter dash.
Describe the Glycolytic Pathway. - ---Answers_--Anaerobic (absence of oxygen); 120 second intervals; 400 meter sprint.
Describe the Oxidative Pathway. - ---Answers_--Aerobic (uses oxygen); more than 120 seconds; mile run.
What's crossfit's definition of health? - ---Answers_--health is defined as work capacity across broad time and modal domains throughout life. sustained fitness.
Describe the roles of hormones, like insulin and glucagon, for blood sugar control - ---Answers_--Insulin regulates the sugar in our blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health - ---Answers_--It can lead to increased insulin levels.
Define hyperinsulinemia - ---Answers_--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. - --- Answers_--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 - ---Answers_-- (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 - ---Answers_-- Stay away from processed foods which increase insulin production. Zone Diet.
Identify the CrossFit recommendation for optimizing performance - -- -Answers_--The Zone Diet is what takes optimizes performance.
Articulate the benefits of eating high quality foods and a "Paleo" diet - ---Answers_--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 - --- Answers_--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 - --- Answers_--research has indicated supplementation can improve insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues
Definition of Crossfit - ---Answers_--constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement - ---Answers_--load, distance, and speed for production of high power
Anaerobic activity: - ---Answers_--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: - ---Answers_--phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - ---Answers_--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: - ---Answers_-- increased in testosterone, insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: - ---Answers_--mass and bone density
Power - ---Answers_--time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - --- Answers_--heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - ---Answers_--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: - ---Answers_--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: - ---Answers_--protein 30%; carbohydrates 40%; fat 30%
Protein: - ---Answers_--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: - ---Answers_--raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - ---Answers_-- cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Glycolytic (lactate): - ---Answers_--medium, anaerobic, medium to high intensity, cytosol of all cells
Ex: 400 m sprint
Oxidative: - ---Answers_--long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
4 fitness models of Crossfit: - ---Answers_--the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum
Tabata: - ---Answers_--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: - ---Answers_--the application of fitness in a fantastic atmosphere of competition and mastery
The theoretical hierarchy of the development of an athlete: - --- Answers_--nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport
Fish oil: - ---Answers_--dilutes excess toxic fat, reduces the inflammatory responses in the body
Flexion: - ---Answers_--reduces the angle of a joint
Extension: - ---Answers_--increases the angle at a point
Common faults of squats: - ---Answers_--not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground
Therapies for common squat faults: - ---Answers_--bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath
The general organic physical skills influenced by training: - --- Answers_--cardiovascular/respiratory endurance, stamina, strength, flexibility
The general neurological physical skills improved through practice: - ---Answers_--coordination, accuracy, agility, balance
The general physical skills improved through training and practice: - - --Answers_--power and speed
Defining characteristic of functional movement: - ---Answers_-- universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing
The 3 areas of the 9 functional movements: - ---Answers_--squat, press, deadlift
Hip extension is: - ---Answers_--dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk
Gymnastics: - ---Answers_--establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous
presses to handstand, scales, and holds
Glycemic index: - ---Answers_--the measure of a foods propensity to raise blood sugar levels
Push jerk points of performance: - ---Answers_--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: - ---Answers_--active shoulders throughout movement, bar stays overhead, in the frontal plane
OHS violations: - ---Answers_--lazy elbows, bar goes forward in the frontal plane
Med ball clean violations: - ---Answers_--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: - ---Answers_--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: - ---Answers_--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: - ---Answers_--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: - ---Answers_--the well known callisthenic movements: pull-ups, push ups, dips, and rope climb
Shoulder press violations: - ---Answers_--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: - ---Answers_--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
Causes of Rhabdo - ---Answers_--intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor
The 3 macronutrients: - ---Answers_--protein, carbohydrates, fat
GHD exercises: - ---Answers_--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: - ---Answers_--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: - ---Answers_--half your body weight in ounces
Crossfit trainer license agreement signed during course registration process: - ---Answers_--
Which clients need to be cleared for exercise? - ---Answers_--
Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: - ---Answers_--
When to refer an athlete for medical TX? - ---Answers_--
Understand proper credential name and use earned from meeting the program requires: - ---Answers_--
How to assess effectiveness of a program? - ---Answers_--Results of clients will prove the effectiveness; safety; efficacy; efficiency.
Purpose of rest days and why to program them? - ---Answers_-- 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: - ---Answers_-- Make the workout applicable for all athletes
Understanding of movement functions and redundancy: - --- Answers_--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: - ---Answers_--- mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans
Factors that can be varied, the most important factors, how to apply variance to work outs: - ---Answers_--Time/Force or Load/Distance - Most important
Benefits of the GHD foundational exercises: - ---Answers_-- Hamstring raises on the glute-ham developer (GHD) build powerful hamstrings that might improve sprinting speed and jumping ability. And they provide a great way to focus on the posterior chain without loading the back as in good mornings and deadlifts.
How movements of the GHD are similar or dissimilarar to the 9 foundational movements: - ---Answers_--Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk
Identify what
musculature and how it is used for the foundational GHD exercises? - ---Answers_--abs and hip flexors
Progression for introducing an athlete to GHD: - ---Answers_--Start with a AB mat then reintroduce the GHD machine only going to 1/ extension, until better core strength is developed
GHD: - ---Answers_--
The foundational GHD exercises used in crossfit and how to perform them: - ---Answers_--
Primary muscles of the core: - ---Answers_--abs
erectors
hip flexors
Primary role of abdominals: - ---Answers_--Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension.
Define core strength and midlife stabilization: - ---Answers_--Lack of movement around that line (pelvis to spine) while engaged in functional movement is core strength =midline stabilization. Midline critical to engage when doing overhead or core to extremity functional movements. Midline is what keeps it all together
Benefits of weighing and measuring food: - ---Answers_--
Benefits of eating Paleo: - ---Answers_--
The Zone diet (block prescription, amount of macronutrients in a block, how to create a meal, caloric breakdown of macronutrients, when to change the RX) - ---Answers_--
Crossfit diet for optimizing performance and recommended diet for avoiding sickness: - ---Answers_--
Hyperinsulinemia and dangers of chronically elevated insulin levels: - ---Answers_--
