Download CrossFit Level 1 Exam Prep: Key Concepts and Definitions and more Exams Advanced Education in PDF only on Docsity!
CrossFit Level 1 Exam Prep | Correct
Answers | Latest 2025
Define CrossFit - ✔✔CrossFit is constantly varied functional movements performed at high intensity Characteristics of function movements: - ✔✔Natural, Universal Motor recruitment pattern, essential, safe, compound yet irreducible, core to extremity, high power producing Define most important characteristics - ✔✔Capacity to move large loads over long distance (high power producing) Define and calculate work - ✔✔capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). Fitness is this ability in as many domains as possible Define and calculate power - ✔✔Work capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). Fitness is this ability in as many domains as possible. Science is about measurement and prediction Understand relative changes in force, distance and time change power output - ✔✔ Articulate the characteristics of function movements; Natural: - ✔✔involves the movement of multiple joints for every activity Articulate the characteristics of function movements; Universal Motor Recruitment Patterns: - ✔✔To use all of your muscles to move in symphony efficiently, effectively, and quickly from one place to another Articulate the characteristics of function movements; Essential: - ✔✔Quality of life, if we don't use them we lose them
Articulate the characteristics of function movements; Safe - ✔✔functional movements done correctly. All movements must be safe when utilizing proper form. Articulate the characteristics of function movements; Compound yet Irreducible: - ✔✔Multi-joint movements. You can't break the movement down to smaller exercises or functional movements. Articulate the characteristics of function movements; Core to extremity: - ✔✔The movement starts from your core and works its way out. Articulate the characteristics of function movements; High-Power Producing: - ✔✔load, distance, speed-uniquely qualify functional movements for the production of high power.; Identify the most important characteristic: - ✔✔Power (force X distance/time) Define and calculate work: - ✔✔ability to perform real physical work. Force X Distance Define and calculate Power: - ✔✔time rate of doing work. Force X distance/time Understand how relative changes in force, distance, and time change power output. - ✔✔ 100 pounds moved 20 ft in 1 min= 2000 ib ft/min 100 pounds moved 20 ft in 10 min= 200 ib ft/min 10 pounds moved 20 ft in 1 min= 200 ib ft/min Describe intensity and how it is related to power: - ✔✔Power=Intensity. Intensity is power. Intensity is the independent variable commonly associated with max favorable adaption to exercise. Articulate the relationship between intensity and results: - ✔✔Intensity brings results
- Agility
- Balance
- Accuracy 2 ) The Hopper - ✔✔a measure of an athlete performing relatively well at any physical task thrown his way; an infinate number of physical challanges where no selective mechanism is operative and the athlete is asked to perform tasks randomly drawn 3 ) Metabolic Pathways - ✔✔the energy systems that drive all human action 1 ) phosphogen or high powered 2 ) glycolytic (lactate) med powered 3 ) oxidative (aerobic) low powered 4 ) Sickness-Wellness-Fitness Continuum - ✔✔Sickness, wellness, and fitness are different measures of a single quality: health Identify how the 10 General Physical Skills could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program - ✔✔You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Identify how The Hopper could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program - ✔✔This model suggests that your fitness can be measured by your capacity to perform well at any and every task. Train for that by striving to keep the training stimulus broad and constantly varied. Identify how Metabolic Pathways could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program - ✔✔Total fitness requires competency and training in each of the three Metabolic pathways or engines (Phosphogen, Glycolytic and Oxidative). Balancing the effects of these three pathways largely determines the metabolic conditioning or "cardio" that CrossFit prescribes.
Articulate what each of the 4 models of fitness illustrates in relation to CrossFit's definition of fitness - ✔✔To ensure the broadest and most general fitness possible. The fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. define Cardio-vascular and cardio respiratory endurance - ✔✔the ability of body systems to gather, process and deliver oxygen define Stamina - ✔✔the ability of body system to process deliver, store and utilize energy define Flexibility - ✔✔the ability to maximize the range of motion at any given time define Power - ✔✔The ability of a muscular unit,or combination of muscular units, to apply maximum force in minimum time define Speed - ✔✔The ability to minimize the time cycle of a repeated movement define Coordination - ✔✔The ability to combine several distinct movement patterns into a singular distinct movement. define Agility - ✔✔The ability to minimize transition time from one movement pattern to another define Balance - ✔✔The ability to control the placement of the bodies center of gravity in relation to its support base. define Accuracy - ✔✔The ability to control movement in a given direction or at a given intensity define Training - ✔✔activity that improves performance through a measurable organic change in the body; endurance, stamina, strength, and flexibility define Practice - ✔✔activity that improves performance through changes in the nervous system; coordination, agility, balance, and accuracy
Describe the Sickness-Wellness-Fitness Continuum Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. - high blood pressure - sickness(pathological) normal blood pressue- Wellness(normal or healthy) above normal- fitness( athlete) how does the Sickness-Wellness-Fitness Continuum model relates health to fitness - ✔✔Fitness is and should be "super-wellness." Sickness, wellness, and fitness are measures of the same entity. Health is sustained fitness and wellness is not being sick. Define work capacity - ✔✔the ability to perform real physical work as measured by force X distance/time (which is average power) Identify and interpret the power curve - ✔✔Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. By graphing your average power capacity across a variety of domains (skills & drills) you create a power curve that represents your 'fitness'. By adding age as the z- axis, the power curve takes three dimensional shape and defines your health or sustained fitness. explain the goal of the CrossFit program in relation to the power curve - ✔✔CrossFit can accurately predict improvements in work capacity, expanding the individuals power curve. This is a mathematical representation of increased 'fitness'. Explain how work capacity is illustrated by the power curve - ✔✔Duration of effort is graphed on the x- axis and power is graphed on the y-axis (power/time) explain CrossFit's definition of health - ✔✔Health is increased work capacity across broad time, modal, and age domains. Explain the deficiency of using definitions such as "in shape" or "the absence of disease" for fitness and health, respectively - ✔✔in shape is not measurable. Absence of diseases in not a measure of fitness
Explain the relationship between fitness and health as defined by CrossFit - ✔✔The ability to sustain fitness (your ability to move large loads, long distances, quickly, in the broadest variety of domains) throughout your life is a defining measure of health. Explain the concepts of measurable, observable, and repeatable and how they lend themselves to CrossFit being an evidence based fitness program - ✔✔Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(mass, distance and time ot MKS) there is no science of human performance Define technique - ✔✔the movements the athlete completes to accomplish the task Articulate how technique confers safety, efficacy, and efficiency - ✔✔technique ensures results that are measurable, observable & repeatable safety- whats the risk involved Efficacy- what am i to get out of it Efficiency- how long is it going to take Articulate how technique can be assessed to determine effectiveness - ✔✔A technique is considered better if it improves work capacity across broad time and modal domains Explain the relationship of practice to technique - ✔✔practice improves the neuro skills which improves technique Explain the relationship of coordination, accuracy, agility, and balance to practice & technique - ✔✔these are all the neuro skills that technique will improve with practice Explain the relationship of technique to optimizing results - ✔✔Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics
fats neutralize the equation by slowing down the absorption of food Define the role of insulin in blood sugar regulation - ✔✔insulin is a storage hormone and reduces blood sugar Define the role of glucagon in blood sugar regulation - ✔✔glucagon is a mobilization hormone that increases blood sugar Articulate the effects a highly refined and processed carbohydrate diet can have on health - ✔✔Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes. Define insulin resistance - ✔✔The body can no longer regulate sugar into the blood stream as insulin no longer works. The chronic and acute elevation of insulin (through heredity or habitual consumption of excess carbohydrate) that decrease the sells sensitivity to it, causing the pancreas to secrete more insulin than normal to get glucose inside the cell. define hyperinsulinemia - ✔✔Resultant medical condition caused by insulin resistance Articulate the dangers of chronically elevated insulin levels - ✔✔Insulin resistance leading to many chronic health problems including obesity, coronary heart disease, depression, alzheimers disease, cancers and diabetes. Identify the diseases that make up the "Deadly Quartet" and the biggest risk factor for developing those conditions - ✔✔Deadly Quartet - obesity,glucose intolerance, high blood pressure, high triglycerides risk factor is elevated insulin levels from excess consumption of high glycemic carbs (leading to insulin resistance). Identify the recommended diet for avoiding sickness - ✔✔eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar
Identify the CrossFit recommendation for optimizing performance - ✔✔The Zone diet; a more accurate and precise prescription necessary to optimize physical performance. Understand the factors that determine an individual's Zone block prescription - ✔✔gender, weight & lean muscle mass (body type), and activity level Articulate the quantity of each macronutrient in a Zone block - ✔✔carbs 9 g protein 7 g fat 1 .5g Articulate the benefits of weighing and measuring foods - ✔✔A profound awareness of your nutritional needs that is measurable, observable & repeatable. Elite performance levels. Articulate the primary benefit of fish oil supplementation - ✔✔Dramatically reduces inflammation resulting in weight loss, improved blood chemistry & better overall health Identify the most effective fish oil dosage and when an individual should stop taking fish oil - ✔✔ 3 to 5 grams per day. Stop when on deployment as it thins blood. Understand the rationale for weighing and measuring macronutrients versus calories - ✔✔Weighing and measuring is used to insure the proper ratio of macronutrients within your daily caloric requirements within the zone block scheme. Your zone block determines you calorie requirements, not your macronutrient requirements. Define and articulate the importance of core strength and midline stabilization - ✔✔Core strength refers to the use of stabilizer muscles to setup for the movements that occur with the larger muscle groups. Midline Stabilization is the capacity to maintain neutral spine (resist flexion of spine or hyperextension of the trunk/back) under load. Deviation from neutral spine sets the athlete up for potentially less function and less force generation Identify the primary role of the abdominals - ✔✔Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension.
Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements - ✔✔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 Articulate the benefits of GHD work - ✔✔develops kinesthetiic awareness / body control develops communication/language of flexion, extension not training under load builds athletic confidence; think mechanics, consistency, then intensity. Articulate how the GHD requires core strength - ✔✔by working the abdominals isometrically Articulate the goal of CrossFit programming - ✔✔To increase fitness & GPP by blending structure and flexibility Define GPP - ✔✔General Physical Preparedness - GPP is broad, general and inclusive Articulate the strategy for optimizing GPP - ✔✔variance Define and discriminate "bias" from "targeting" - ✔✔bias - to specialize on a particular skill, like CrossFit Football at the expense of GPP targeting - to work on weaknesses within GPP Understand the difference between randomization vs. variance - ✔✔CrossFit programming is not random, but is constantly varied (structured variance) Articulate the benefits of working your weaknesses - ✔✔Increases or rounds out your GPP
Define and give examples of the three major modalities used in CrossFit programming - ✔✔M = metabolic conditioning or "cardio" to build stamina; run, bike, swim,row, jump rope G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch Understand the basic 3 - on- 1 - off template and its rationale - ✔✔ 3 days work 1 day rest Days 1 , 5 , 9 - Single modality; focus is improvement of the element Days 2 , 6 ,1 0 - two modalities; task is priority - 3 - 5 rounds for time Days 3 , 7 ,1 1 - three modalities; time is priority - 20 min. AMRAP The rationale for this template is that it allows for a higher volume of high intensity work. Define and give examples of common formats (i.e., scheme and priority) of CrossFit workouts - ✔✔schemes-
- single modality; rest is long and deliberate, focus is on improvement of the element not total metabolic effect
- couplet modality; task is priority, elements are moderate to high intensity and work-rest management is critical.
- triplet modality; time priority, challenge is repeating cycles not difficulty of individual elements. priority - task or time based Define task and time priority workouts and identify how to measure an increase in power in these workouts - ✔✔task priority - 2 elements completed in 3 - 5 rounds the challange manifests only through repeated cycles; an increase in power is measured by reducing the time to complete the task. time priority - AMRAP- moderate/high intensity; work/rest interval management is critical; an increase in power is measured by an increase in cycles. Identify the scope of the movements used in CrossFit programming (i.e., functional movements) - ✔✔- mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans
Define the terms & strategy of mechanics - ✔✔Mechanics refers to technique—your ability to move properly through the core movements. This means moving yourself and external objects in the most efficient, effective, and safe manner possible. Define the terms & strategy of consistency - ✔✔Consistency has a two-part application: 1 ) That you are consistent in performing the mechanics of the movement. 2 ) That you are consistent in CrossFit workouts. Define the terms & strategy of intensity - ✔✔Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Intensity is relative to each athlete's physical and psychological tolerances. Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Intensity is relative to each athlete's physical and psychological tolerances. - ✔✔Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Intensity is relative to each athlete's physical and psychological tolerances. Define rhabdomyolysis and the common causes - ✔✔Rhabdomyolysis is a medical condition that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. Common causes are high intensity exercise, victims of crushing accidents / electrocutions, severe bee sting allergies, and massive infections. Design programming that mitigates the risk of rhabdomyolysis - ✔✔Proper programming gradually introduces intensity. The athletes at the highest risk have a reasonable level of fitness and muscle mass to hurt themselves, but don't have the protection that develops with regular exposure to real intensity. Nothing will completely mitigate the risk; constant vigilance is required. Recognize the most common symptoms of rhabdomyolysis - ✔✔Severe generalized muscle pain nausea / vomiting abdominal cramping in severe cases, dark red "Coca-Cola" urine
Know when to refer an athlete for medical treatment - ✔✔If your urine looks dark red, like Coca-Cola, that's a sign that you have myoglobin in your kidneys and you need to get to the hospital immediately. Identify common programming pitfalls - ✔✔- over programming light met-cons
- lack of commitment to strength days
- confusing random programming with variance
- biasing light/long or short/heavy
- skipping gymnastics elements
- underutilization of warmups to address weaknesses
- insufficient repetition of benchmark workouts or of recording results
- excessive use of double-WOD days
- specializing (with the expectation of GPP)
- Programming all your clients as if they were training for the CrossFit Games Identify the purpose of rest days and how and when they should be programmed - ✔✔With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off. Identify how one assesses the effectiveness of a program - ✔✔By recording benchmark workouts an overall power output can be proven to increase.
