CROSSFIT LEVEL 1 CERTIFICATION
TEST 2024 WITH 300 PREP QUESTIONS
WITH CORRECT ANSWERS/ CROSSFIT
LEVEL 1 CERTIFICATION EXAM
2024/2025 (NEWEST!)
What is the optimal training frequency and duration in Crossfit? - ANSWER-
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
What are the differences between mechanics, technique, form, and style? -
ANSWER-- Mechanics: The amount of relative power, torque, and angles an
athlete can get on their movements
- Technique: The method to success for completion of a movement. It's what
increases the amount of work for the energy expended. Some techniques are
better/worse than others (form)
- Form: The "Shoulds" and "Should nots" applied to mechanics and technique
- Style: The signerature to the movements of each individual. Style doesn't
compromise technique
What affect does Crossfit have on neuroendocrine response? - ANSWER-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? - ANSWER-Cross-training is
participating and practicing for multiple sports. Crossfit often combines small
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,amounts of cross-training into their client's programs. Practicing these moves will
specifically help athletes learn new skills and improve old ones.
What diet does Crossfit recommend? - ANSWER-The zone diet, which typically
recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean
meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher
protein is recommended for more elite athletes.
What is the main goal of Crossfit? - ANSWER-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?
- ANSWER-- 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? - ANSWER-Crossfit
utilizes high-intensity compound movements and workouts that are geared to
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,increase overall athletic performance. More holistic than specialized isolated
exercise
What are the main exercises and training practices at Crossfit? - ANSWER-
Metabolic conditioning, gymnastic movements, olympic lifts, some isometric
movements, and sports activities
What does "Core Strength and Conditioning Program" Mean? - ANSWER-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? - ANSWER-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
Is aerobic vs anaerobic exercise more important? - ANSWER-Both are important.
The main distinction is in the client's goals
What is adaption's role in Crossfit? - ANSWER-Crossfit is constantly varying the
workouts to include the 10 fitness domains, meaning the athlete is constantly
adapting
How does Crossfit use functional movement? - ANSWER-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.
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, What do Crossfit's Fitness models measure? - ANSWER-They are used to
systematically measure and understand work capacity. How well a person is able to
perform difficult tasks tells us how healthy and vibrant a person is.
What is Crossfit's 1st model to measure fitness? - ANSWER-How experienced the
athlete is in the 10 General Physical skills
What's Crossfit's 2nd model to measure fitness? - ANSWER-The hopper. This
model suggests that if a workout was given to you completely at random with
varying reps, sets, rest periods, exercises, order of exercises, routines,
periodization, etc. on different days, you would be able to complete the routine.
What's Crossfit's 3rd model to measure fitness? - ANSWER-The metabolic
pathways model. This suggests that we need to develop our phosphagen system,
glycolytic system, and oxidative system.
What's Crossfit's 4th model to measure fitness? - ANSWER-Sickness-Wellness-
Fitness Continuum. In this case, fitness is super-wellness. We can take an immense
amount of data on any individual (blood pressure, BF %, Bone density,
triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3
categories.
What's the difference between training vs practice? - ANSWER-- Training:
Activity that improves performance through a change in the body (strength,
stamina, endurance, flexibility).
- Practice: Activity that improves performance through a change in the nervous
system (balance, coordination, agility, accuracy).
Power and speed are improved with both
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