CrossFit Bundled Exams Compilation Tests with Certified Solutions

Crossfit Level 1 Trainer Test Already
Passed
Define CrossFit
constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements:

Natural
UMRP: Universal motor recruitment pattern. (found everywhere)
Essential: for quality of life, living independently, to do everyday things.
Safe
Compound yet irreducible (mutiple joints)
Core to extremity.
Define and Calculate Work:
The ability to perform real physical work as measured by; force x distance
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads– force
long distances– distance(or reps)
quickly–time

Intensity
Power; is the independent variable most commonly associated with maximizing the rate or return
. The greater/higher the intensity the better the results.
Most important characteristic of functional movements
Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology
Safety, efficacy and efficiency most important facets to elevate fitness can be supported by
measurable, observable and repeatable data. “Evidence based”
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:

loads
distance
time
4 equipment.
Being prepared for the unknown and unknowable.
What is GPP and it’s definition:
General Physical Preparedness: Being prepared to run and weightlift better than someone who
only runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you
for the unknown.

Failing at the margins of your experience relating to variance in CF
Constant variance prepares you at your margins of experience to prevent failure at margins of
experience
Specialization vs CrossFit
Specialization in one sport and being great in one activity only vs Crossfit that will make you
good in all activities.
Crossfit definition of fitness and health and their relationship
Fitness is work capacity across broad time and modal domains. and health is work capacity
across broad time and modal.domains throughout your life.
What are Crossfits Four -4- Models for evaluating and guiding fitness:

The 10 General Physical Skills
The Hopper
The Metabolic Pathways
Sickness and Wellness Continuum
And to be considered fit is to be good at all 4 modals of fitness.
Define The 10 Physical Skills
You are as fit as you are competent in each of these 10 Skills:
Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
Stamina (process, deliver, store and utilize energy)
Strength (muscular unit, apply force)
Flexibility (maximize ROM of a joint)
Power(applying maximum force in minimum time)
Speed (minimize time cycle of a repeated movement)
Coordination (combine several patterns into a singular movement)
Agility (minimizing transition time)
Balance (control the body center of gravity)
Accuracy ( controlling movement in any direction at anytime)
The Hopper
Is loaded with as many skills and drills from many different sports. and the implication is that
fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in
infinitely combinations.
Metabolic Pathways
3 Metabolic ways to provide energy to the body
Phosphagen (quick)– Anerobic(atp wothou oxygen)
Glycolytic (quick but not fast)– Anerobix
Oxidative (long time)–aerobic(arp with oxygen)
Sickness and Wellness
The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and
the right side is fit. if all your numbers are on the right if you if you do get sick you have a better
chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice (4) and both (2)?

Crossfit level 1 certification (2022/2023)
100% Pass
Definition of Crossfit ✔✔constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
What is functional movement ✔✔load, distance, and speed for production of high power
Define intensity ✔✔power
(intensity is the independent variable)
Crossfit methodology: ✔✔safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be
supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: ✔✔cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy

Define athlete ✔✔a person who is trained or skilled in exercises, sports, or games requiring
physical strength, agility, or stamina
Define Crossfit athlete ✔✔a person who is skilled or trained in strength, power, balance, and
agility, flexibility, and endurance
How is energy derived? ✔✔aerobically when O2 is utilized to metabolize substrates derived
from food and liberates energy
Aerobic activity: ✔✔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: ✔✔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: ✔✔phosphagen and glycolytic (lactic acid)

2 Olympic lifts: ✔✔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: ✔✔increased in testosterone, insulin-like
growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response:
✔✔mass and bone density
Power ✔✔time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? ✔✔heavy load weight lifting, short rest
between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit ✔✔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

CrossFit Level 3 Study Questions and
Answers Rated A+
“Isabel” ✔✔Snatch 135 pounds, 30 reps for time
“Jackie” ✔✔For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but “Jackie” is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
“Karen” ✔✔Wall-ball 150 shots
Simple and elegant, “Karen”, has the effect of
three girls. Mike Weaver’s 4:52 is the mark to

beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
“Linda” ✔✔10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
“Three Bars of Death”
“Mary” ✔✔Complete as many rounds in 20 minutes as you
can of:

5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
“Chelsea” (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
“Mary”, shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury’s blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
“Nancy” ✔✔Five rounds for time of:
Run 400 meters

Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
“Nancy” demands it.
“Angie” ✔✔100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
“Barbara” ✔✔5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Crossfit Level 1 Handbook Latest 2023
with Certified Solutions
What is crossfit ✔✔Constantly varied functional movements executed at high intensity
Constantly varied ✔✔General physical preparedness (GPP)
What is General Physical Preparedness ✔✔Term used to describe the generalised base qualities
of an athlete
What’s the aim of GPP ✔✔To establish a board foundational fitness level that can then be
converted and applied throughout a wide range of tasks hoping to consistently make gains in the
10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement ✔✔Natural seen in nature, universal motor recruitment patterns,
essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP ✔✔Universal motor recruitment patterns

Name the CrossFit models ✔✔1 – Ten general physical skills
2 – The Hopper
3 – Three metabolic pathways
4 – Sickness Wellness Fitness Continuum
What are the 10 general physical skills? ✔✔1 – cardio & respiratory endurance
2 – stamina
3 – strength
4 – flexibility
5 – power
6 – speed
7 – coordination
8 – agility
9 – balance
10 – accuracy
Out of the 10 general physical skills which are organic and require training ✔✔CVRE
Stamina

Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice ✔✔Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training
an practice ✔✔Power
Speed
What’s the aim of the Hopper? ✔✔Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.

This model suggests that your fitness can be measured by your capacity to perform well at these
tasks in relation to other individuals.
Name the 3 metabolic pathways? ✔✔1 – Phosphagen
2 – glycolytic
3 – oxidative
Define Phosphagen Pathway ✔✔Typically anaerobic,
100% high power – low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway ✔✔Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort

CrossFit level 1 (programming) already
passed
Articulate the goal of CF programming ✔✔to increase fitness and GPP
Define and give examples of the three major movement modalities ✔✔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 example of common workout formats ✔✔Day 1,5,9 – Single Modality (M
=Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on Effort, Recovery not
a limiting factor
Day 2,6,10 – Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 – Triplets – (AMRAP, Time Priority, Work/Rest is marginal)
Identify how to measure and increase in power in workouts ✔✔time priority means a time is
specified and the goal is to complete as many cycles as possible. Increase in power is by
increasing the cycles within the allotted time

Crossfit Level 1 movements (2022/2023)
Graded A+
Air Squat points of performance ✔✔Back flat
butt back

Weight in heels
drop below knees
Knees track over feet
Air Squat ✔✔Stance – shoulder width, toes – straight ahead or out slightly
Stand up tall – maintain a neutral spine
Movement is initiated at the hip
Weight centered in foot
Knees should track outward
Hip joint should be below knee joint
Air Squat violations ✔✔lazy lumbar curve, butt wink, weight shifting from heels to ball of foot,
not going low enough, athlete cantilevers forward engaging quads to maintain balance

Air squat fault: not low enough ✔✔Corrections:

cue “lower” and do not relent.
squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively forward so that weight is on the
toes. ✔✔give cue to push hips back and down
Block the knees forward travel with hand to encourage movement of hips.
Air squat fault: knees not tracking in line with toes, which usually happens with them rolling
inside the feet. ✔✔Cue “push your knees out”
or spread ground apart with feet
Use a target on outside of knee
Air squat fault: loss of neutral spine. ✔✔correction: lift chest and raise arms
Air squat fault: weight on toes or shifting to toes. ✔✔correction: Lifting the toes slightly to
exaggerate the weight on heels.
Give a tactile cue to push hip back and down

What does the air squat do? ✔✔Raises one’s center of mass from a seated to standing position.
What are therapies for common faults in the squat? ✔✔Bar holds
box squatting (squat on box)
Bottom to bottom
Causes of a bad squat ✔✔weak glute/hamstring
poor engagement, weak control
attempting to squat with quads
inflexibility
sloppy work, poor focus
Air Squat sequence ✔✔setup – shoulder width stance
execution – hips descend back and down

lumbar curve maintained
knees in line with toes
hips lower than knees
heels down
Finish – Complete at full hip and knee extension
Air squat unchanging elements ✔✔core to extremity
frontal plane
posterior chain engagement
range of motion
Burgener warm-up ✔✔Hip width stance
arms wide and hook grip on the bar
bar at the high hang
dip, drive
dip, drive, and shrug keeping torso vertical and arm straight
dip, drive, and shrug and then elbows pull high
dip, drive, and shrug and then pull bar overhead
feet move to shoulder width stance
overhad squat
move feet to hip width stance; bar at the high hang

Crossfit Level 2 Latest Updated 2023
Already Graded A
Push Press Progressions ✔✔dip & hold, dip & drive slow, dip & drive fast, push press
Push Jerk Progressions ✔✔jump & land (hands at sides), jump & land (hands at shoulders),
jump & extend arms after hips extend, push jerk
Sumo DL High Pull Progressions ✔✔Sumo DL, Sumo DL shrug slow, sumo DL shrug fast,
SDHP
Med Ball Clean Progressions ✔✔DL, DL shrug fast, FS, Pull Under, med ball clean
Trainer’s ability to coach others (based on 6 areas) ✔✔teaching, seeing, correcting, group
management, presence & attitude, demonstration
Teaching ✔✔the ability to effectively articulate & instruct the mechanics of each movement

Seeing ✔✔The ability to discern good from poor movement mechanics and identify both gross
and subtle faults whether athlete is in motion or static
Static Faults ✔✔faults that occur near end ranges of motion- starting, receiving, or finishingDynamic Faults ✔✔athlete moving btw the static positions- ex. not reaching full hip extension in
drive of the clean, push early in push press, initiating squat with knees
Profile view ✔✔most useful view to watch an athlete
Correcting ✔✔the ability to facilitate better mechanics using visual, verbal, and/or tactile cues
Ability to correct depends on (4 things) ✔✔use successful cues, know multiple corrections for
each fault, triage faulty movement, balance critique w/ praise
Function of a cue ✔✔to help athlete execute perfect mechanics, NOT to perfectly describe the
mechanics of the movement

Crossfit Level 1 Exam Questions and
Answers 100% Pass
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:

The workouts and exercises of crossfit are the core backbone of any athletic endeavor
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 minutes1 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

CrossFit Level 1 Questions and Answers
Rated A+
Aim of Crossfit ✔✔broad, general and inclusive fitness
Prescription ✔✔constantly varied, high intensity, functional movement
Functional movement ✔✔load, distance and speed
Diet ✔✔lays the molecular foundations for fitness and health.
Metabolic Conditioning ✔✔builds capacity in each of three metabolic pathways, beginning with
aerobic, then lactic acid, and then phosphocreatine pathways
Gymnastics ✔✔establishes functional capacity for body control and range of motion.
Weightlifting and throwing ✔✔develop ability to control external objects and produce power.

Sport ✔✔applies fitness in competitive atmosphere with more randomized movements and skill
mastery
two anaerobic systems ✔✔the phosphagen system and the lactic acid system
two Olympic lifts ✔✔the clean and jerk and the snatch
olympic lifts train athletes to… ✔✔effectively activate more muscle fibers more rapidly than
through any other modality of training apply force to muscle groups in proper sequence, i.e.,
from the center of the body to its extremities condition the body to receive such forces from
another moving body both safely and effectively
(develop an athletes’ explosive power, control of external objects, and mastery of critical motor
recruitment patterns)
studies have demonstrated the Olympic lifts
unique capacity to… ✔✔develop strength, muscle, power, speed, coordination, vertical leap,
muscular endurance, bone strength, and the physical capacity to withstand stress
extraordinary value of gymnastics as a training

modality lies in… ✔✔its reliance on the body’s own weight as the sole source of resistance. This
places a unique premium on the improvement of strength to weight ratio
Gymnastics develops what movements? ✔✔pull-ups, squats, lunges, jumping, push-ups, and
numerous presses to handstand, scales, and holds.
Gymnastics is… ✔✔the ultimate approach to improving coordination, balance, agility, accuracy,
and flexibility.
CrossFit program embraces… ✔✔short, middle, and long distance metabolic conditioning, low,
moderate, and heavy load assignment. We encourage creative and continuously varied
compositions
Among the hormonal responses vital to athletic
development are… ✔✔substantial increases in testosterone, insulin-like growth factor, and
human growth hormone
Neuroendocrine adaptation ✔✔a change in the body that affects you either neurologically or
hormonally. Most important adaptations to exercise are in part

or completely a result of a hormonal or neurological shift
Power ✔✔time rate of doing work
what is associated with a high neuroendocrine response? ✔✔Heavy load weight training, short
rest between
sets, high heart rates, high intensity training, and short
rest intervals
Cross training ✔✔exceeding the normal parameters of the regular demands of your sport or
training
types of cross training ✔✔functional, metabolic, and modal. That is
we regularly train past the normal motions, metabolic
pathways, and modes or sports common to the athlete’s
sport or exercise regimen

Crossfit Level 1 – Nutrition Latest 2023
Graded A+
_ is a hormone produced by the pancreas, and you cannot live without it ✔✔Insulin is responsible for storage of energy in cells ✔✔Insulin
Your insulin level would be too high if you eat too much ✔✔carbohydrate
Zone block prescription = x /7 (g of protein) ✔✔Lean body mass, activity level Activity level is between 0- ✔✔1
The athlete is considered “too ” when performance decreases in combination with
continued weight loss ✔✔lean
When a loss of mass coincide with a drop in__, the athlete needs to add calories to the diet
✔✔performance

Crossfit Level 2 cert latest 2023 with
verified solutions
teaching ✔✔the ability to effectively articulate and instruct the mechanics of each movement.
Focus on major points of performance and change for the needs of the athlete
seeing ✔✔the ability to discern good from poor movement mechanics and identify both gross
and subtle faults whether the athlete is in motion or static
static faults ✔✔the points in which an athlete is not moving. usually occur near the end ranges of
motion, either starting, receiving or finishing a movement
dynamic faults ✔✔where the athlete is moving bt the static positions, often at high speed. ex: not
reaching full hip extension, pressing early or initiating the squat with the knees
correcting ✔✔ability to facilitate better mechanics for an athlete using visual, verbal and or
tactile. this includes prioritizing faults in order of importance.
cues ✔✔this results in improved movement mechanics

primary function of a cue ✔✔to help an athlete execute perfect mechanics not to perfectly
describe the mechanics of the movement
3 step process for cues ✔✔1. identify the fault. 2. identify what is out of place and be specific
naming the body part. 3. give direction for that body part
verbal cues ✔✔tell the athlete specific instructions
visual cues ✔✔create contrasting images bt current and desired positioning
tactile cues ✔✔use physical targets to achieve proper mechanics
after a cue is delivered ✔✔stay with the athlete for another rep and provide feedback no matter
what
presence and attitude ✔✔the ability to create a positive and engaging learning environment.
shows empathy for athletes and creates rapport

Crossfit Level 2 prep latest 2023 graded
A+
Trainer’s ability to coach others (based on 6 areas) ✔✔teaching,
seeing,
correcting,
group management, presence & attitude, demonstration
Teaching ✔✔the ability to effectively articulate & instruct the mechanics of each movement
Seeing ✔✔The ability to discern good from poor movement mechanics and identify both gross
and subtle faults whether athlete is in motion or static
Static Faults ✔✔faults that occur near end ranges of motion- starting, receiving, or finishingDynamic Faults ✔✔athlete moving btw the static positions- ex. not reaching full hip extension in
drive of the clean, push early in push press, initiating squat with knees
Profile view ✔✔most useful view to watch an athlete

-45′ angle
Correcting ✔✔the ability to facilitate better mechanics using visual, verbal, and/or tactile cues
Ability to correct depends on (4 things) ✔✔-use successful cues,
-know multiple corrections for each fault,
-triage faulty movement,
-balance critique w/ praise
what is Function (or purpose) of a cue ✔✔to help athlete execute perfect mechanics, NOT to
perfectly describe the mechanics of the movement
Qualities of a good cue ✔✔short, specific, actionable
eg “push your knees out”
-any cue that results in improved movement mechanics is successful and therefore a “good” cue
-MUST provide feedback after giving cue (same, better, worse)
-DON’T repeat unsuccessful cues

Crossfit Ultimate Level 2 Questions and
Answers 100% Pass
the subjects in the cross-fit study were on which diet?
Paleolithic
what journal was this article published in?
Journal of Strength and Conditioning Research Publish Ahead of Print
high intensity power training (HIPT)
-new variation of HIIT
-incorporates high intensity resistance training using varied, multiple joint movements
-also offers improvement of aerobic fitness with minimal time commitment compared to
traditional aerobic training
-many unsubstantiated claims
how does HIPT differ from traditional HIIT?
-includes a lack of prescribed rest period
-focuses on sustained high power output
-uses multiple joint movements
HIPT training session
often includes a random selection of multiple joint exercises and train participants to complete
these movements at high resistance as quickly as possible

can HIPT offer the same benefits as HIIT like improved body composition and VO2 max in
healthy adults?
not clear
hypothesis
-10 week HIPT regimen would improve VO2 max and body composition in healthy adults
-improvements of VO2 max and body composition would be found across all levels of initial
aerobic fitness and body composition
body composition measurement methods
using air displacement plethysmography (Bod Pod) and maximal aerobic capacity using
treadmill graded exercise test
air displacement plethysmography
using air or water displacement to determine body volume
-in exercise science it usually refers to underwater weighing or the “Bod Pod” for assessing body
composition
subjects
43 (23 males and 20 females)
-began with 54
-Paleolithic diet
-participants of all levels of aerobic fitness and body composition
-trained at a Crossfit affiliate
dependent variables

body composition and VO2 max
paleolithic
paleo: ancient
litho: stone
paleolithic: stone age
paleolithic diet
“caveman diet”
-modern nutritional plan based on the presumed ancient diet of wild plants and animals that
various hominid species habitually consumed during the Paleolithic era
-centered on commonly available modern foods
-consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and
nuts
-excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils
Paleolithic era
period of about 2.5 million years which ended around 10,000 years ago with the development of
agriculture
methods
training program:
-crossfit based HIPT program using basic gymnastic skills (handstands, ring, and bar exercises)
and traditional multiple joint, functional, resistance exercises (squat, press, deadlift, Olympic

Crossfit Level 1 Certification Latest
Updated 2023 Already Passed
What is crossfit ✔✔Constantly varied functional movements executed at high intensity
Constantly varied ✔✔General physical preparedness (GPP)
What is General Physical Preparedness ✔✔Term used to describe the generalised base qualities
of an athlete
What’s the aim of GPP ✔✔To establish a board foundational fitness level that can then be
converted and applied throughout a wide range of tasks hoping to consistently make gains in the
10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement ✔✔Natural seen in nature, universal motor recruitment patterns,
essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP ✔✔Universal motor recruitment patterns

Crossfit Level 3 Trainer Test Latest 2023
Rated A+
4 Crossfit Operational Models ✔✔1. 10 Fitness Domains or types of adaptations

Performance of athletic tasks
Energy systems
Sickness-Wellness-Fitness Continuum
10 Fitness Domains or types of adaptations ✔✔1. Cardio Vascular/respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Define Cardio Vascular/Respiratory Endurance ✔✔The ability of body systems to
gather, process, and deliver oxygen.
Define Stamina ✔✔The ability of body systems
to process, deliver, store, and
utilize energy.
Define Strength ✔✔The ability of a muscular
unit, or combination of muscular units,
to apply force
Define Flexibility ✔✔The ability to maximize
the range of motion at a given joint.
Define Power ✔✔The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
time.

CrossFit L3/CCFT Study Guide Rated A+
Define CrossFit ✔✔constantly varied, high intensity, functional movement
Characteristics of functional movement ✔✔natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity ✔✔force x distance
graph:
vertical axis = power
horizontal axis = time

Define and calculate power ✔✔the time rate of doing work
force X distance/time
Define General Physical Preparedness ✔✔any training period devoted to the general
development of (but not limited to) conditioning, power, strength, skill, flexibility, endurance,
and the other 10 domains of fitness
10 Fitness Domains ✔✔Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power

Speed
Define technique ✔✔method to success for completion of a movement
What are the nine foundational movements in CrossFit ✔✔air squat, front squat, overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement ✔✔universal movement patterns; performed in a wave of
contraction from core to extremity, compound movements; capacity to move large loads over
long distance, quickly.
Intensity ✔✔power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
Define Evidence Based Fitness ✔✔safety, efficiency and efficacy of a fitness program supported
by measurable, observable and repeatable data

CrossFit’s Definition of Fitness ✔✔increased work capacity across broad time and modal
domains
CrossFit definition of an athlete ✔✔a person who is trained or skilled in strength, power, balance
and agility, flexibility, and endurance
Aerobic ✔✔Oxygen is utilized to metabolize substrates derived from food and liberates energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
pyruvate oxidized to produce 34 ATP
Anaerobic ✔✔energy is liberated from substrates in the absense of oxygen
less than two minutes in duration @ moderate to high power/intensity
phosphagen (or phosphocreatine)
cyctosol of muscle cells

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