CrossFit Level 1 Certificate Assessment 2026/2027 Edition | Complete Study Guide | Verified Questions & Answers | 100% Correct Solutions | Grade A

CrossFit Level 1 Certificate Assessment 2026/2027 Edition | Complete Study Guide | Verified Questions & Answers | 100% Correct Solutions | Grade A Q: What is the main goal of Crossfit? Answer To increase an individual's competency and abilities at all physical tasks Q: 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 Q: How is Crossfit different from typical training approaches? Answer Crossfit utilizes high-intensity compound movements and workouts that are geared to increase overall athletic performance. More holistic than specialized isolated exercise Q: What are the main exercises and training practices at Crossfit? Answer Metabolic conditioning, gymnastic movements, olympic lifts, some isometric movements, and sports activities Q: What does "Core Strength and Conditioning Program" Mean? 2 senses of the word Core: Answer 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 Q: 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 Q: 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 Q: Is aerobic vs anaerobic exercise more important? Answer Both are important. The main distinction is in the client's goals Q: 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 Q: 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. Q: What is Cross-training and does Crossfit utilize it? Answer 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. Q: 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. Q: 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. Q: 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. Q: What is Crossfit's 1st model to measure fitness? Answer How experienced the athlete is in the 10 General Physical skills Q: 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. Q: 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. Q: 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. Q: 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 Q: Whats the key to developing cardio without losing strength, speed, or power? Answer Interval training Q: What is the Theoretical Hierarchy of Development for an athlete? Answer If you have a deficiency at any level along the hierarchy, all levels below will suffer Q: What are the roles of safety, efficacy and efficiency? All 3 of these should be working with eachother, if you specialize in one or 2, it could negatively impact another. Here are what they mean: Answer - Safety: The amount of people that end up at the finish line without any injuries - Efficacy: What will the client recieve? In Crossfit, we increase work capacity across time and modal domains - Efficiency: How quickly the client can expect to achieve their results What is the progression that crossfit athletes should take? Answer First, develop mechanics (techniques of movement), then establish consistency (a schedule to practice movements), finally add intensity (how difficult the workouts are). 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 Intensity vs technique: Answer Crossfit is all about quantifiable fitness. Using great technique with high intensity is required. Each person has their own healthy balance What is threshold training? Answer Finding the intensity where errors just start to occur, then try to reduce errors at that intensity What is crossfit's view on insulin and health? Hyperinsulinism (too much insulin) is the cause of most chronic disease, especially diabetes What accounts for 70% of disease in America? Poor lifestyle habits The "-ic" variation that contributes to 30% of disease: - Kinetic: Physical trauma, car crash, hit by person - Toxic: environmental toxins - Genetic: genetic disorder you are born with - Microbic: virus, bacteria, prions What's crossfit's equation for health? Fitness + luck = Health What diet is recommended for Crossfit athletes? The Zone Diet created by Barry Sears What is the method to calculate one's block prescription on the Zone Diet? 1. Find your body fat percentage (11%) 2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.) 3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.) 4. Find Activity level (anywhere from 0.5-1.2 depending on activity level) 5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g) 6. Daily protein requirements (116g) / 7 = Blocks Per Day (17) What should an athlete do if their performance suffers due to weight loss? Increase the amount of fat. Some crossfit athletes get 70% of their calories from fat. What supplements are recommended in Crossfit? Fish oil or Omega-3 supplement. Crossfit recommend such a high amount of fat that getting the right balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If the individual is vegan, algae oil is recommended. What does the schedule look like for crossfit athletes? 3 days on, 1 day off. Because of most people's work schedule, it can be adjusted to 5 days on and 2 days off. What are the 3 exercise modalities and what are their purpose? 1. Monostructural metabolic conditioning: repeated movements over a long time, mostly used to improve cardio and stamina 2. Gymnastics: Body-weight exercises aimed at improving body control by improving neurological components (balance, coordination, agility, accuracy, and functional strength) 3. Weightlifting: Combines olympic lifts and powerlifting, where the aim is to increase full-body strength and power What is the workout structure in CF? What is scaling? Making an exercise or workout easier with fewer reps, movements, or work In Crossfit, how is the body divided? 4 body parts: spine, pelvis, femur, tibia 3 joints: sacroiliac joint, hip joint, knee joint 2 directions for joint movement: trunk and leg Flexion vs extension: Flexion is decreasing the angle on a joint, extension is increasing the angle When has the squat (or really any exercise) been mastered? When both technique and performance are superior for the individual Causes of a bad squat: 1. Poor engagement, weak control, and/or no awareness of the glutes and hamstrings 2. Trying to squat with the quads 3. Inflexibility 4. Sloppy work and poor focus Therapies for common faults with squatting: - Bar holds: Use a barbell as balance to move to the bottom position of the squat, then let go of the bar with your hands - Box squatting: Squat down to a 10-inch or higher box, then squat back to standing position without rocking forward - Bottom-to-bottoms: Stay in the bottom position of the squat for as long as possible with perfect form. Only come to standing position when needed. - Overhead squats: Perform an overhead squat with a broomstick or PVC pipe a few inches in front of a doorway. Don't allow the bar to hit the doorway. Move closer to the doorway as you progress What's the point of doing overhead squats? Improve squat technique, incredible core exercise, works on midline control, stability, and balance. What are the benchmarks for beginning, good, and great deadlifts? Beginner: body-weight deadlift Good: 2x body-weight Great: 3x body-weight What are the 3 guiding principles for proper technique of the deadlift? Orthopedic safety, functionality, and mechanical advantage: Due to concerns with hip immobility and lack of functionality, wide stances for the deadlift are not recommended What are the 6 abilities of an effective trainer? - Teaching: Ability to articulate and instruct the mechanics of each move - Seeing: Ability to discern good from poor movement mechanics - Correcting: Ability to facilitate better mechanics for an athlete using verbal, visual, and/or tactile cues - Demonstration: Ability to provide an accurate visual representation of the movement. This also means "walking the talk." - Group and/or gym management: Ability to organize and manage a gym facility - Presence and attitude: Ability to create a positive and engaging learning environment What are the guiding tenants for gaining expertise as a trainer? - Master the fundamentals: Understand that clients progress with movement, then consistency, then intensity. You must be a master of all 3 to really understand the process. Don't make your workouts super difficult to impress clients, work at their speed - Limit the scope: Make sure novice trainers don't take on too many trainers or clients because their performance will falter if they have too many. The point of class is to improve a client's athletic ability and have a positive experience so the client is excited for the next session. - "Know what you don't know": Stay within your scope of practice and refer out when needed. How do you protect a client from rhabdomyolysis? - Follow mechanics, then consistency, then intensity - Know the movements that have a higher rate of rhabdo (those that prolong eccentric contraction) - Scale workouts for clients appropriately - Avoid progressive scaling - Educate clients on the symptoms of rhabdo How quickly should trainers increase intensity? Set a few months for increasing load and volume for athletes, then have gradual increases in intensity. It's smart to err on the safe side. What is Progressive scaling? Who should it be used for? It's continually adjusting the difficulty of a workout (during the workout) so that an exhausted athlete can continue to move. Should be used for more advanced athletes and should be applied cautiously. How do you minimize equipment related injuries? - Check equipment condition, use and arrangement (Test equipment at maximum capacity, make sure equipment that allows athletes to hang or hang upside down is checked and maintained, make sure the workout area is clear and safe) - Be prepared for equipment to fall (teach proper hand grip, help athlete develop body awareness, teach other athletes how to properly spot, teach athletes how to bail safely, ) - Do a "dry run" of the workout before it begins How much fluid should athletes drink? Drink only when thirsty. If you overcompensate with water to prevent body-weight loss, performance will suffer and could be deadly (Exercise-associated hyponatremia) How can trainers advance their education? - Teach to Learn - Watch other coaches who are more experienced - Attend a Level 2 Certificate Course - Attend additional courses - Read and study everything related to training, movement, and health - Learn from those outside of the Crossfit community - Study What is Crossfit's advice for success as a trainer? Markets are largely unknowable, excellence is obvious to everyone, and free markets reward excellence. So be excellent. What is the process for using Crossfit in a gym or facility to advertise/do? To use Crossfit's brand name, you need to be an affiliate with Crossfit. To do that, you need to complete their online form and give payment. What can you use on your resume/business cards? Crossfit Level 1 Trainer What are 4 effective nutritional strategies? 1. If you could not harvest it out of a garden and eat it an hour later, it's not food. 2. Shop around the perimeter of the grocery store 3. If it has a food label, it's not food 4. If it is no-perishable, it's not food. Define CrossFit constantly varied functional movement executed at high intensity. Characteristics of Functional Movements: 1. Natural 2. UMRP: Universal motor recruitment pattern. (found everywhere) 3. Essential: for quality of life, living independently, to do everyday things. 4. Safe 5. Compound yet irreducible (mutiple joints) 6. 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: 1. loads 2. distance 3. 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 ns throughout your life. What are Crossfits Four -4- Models for evaluating and guiding fitness: 1. The 10 General Physical Skills 2. The Hopper 3. The Metabolic Pathways 4. 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: 1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen) 2. Stamina (process, deliver, store and utilize energy) 3. Strength (muscular unit, apply force) 4. Flexibility (maximize ROM of a joint) 5. Power(applying maximum force in minimum time) 6. Speed (minimize time cycle of a repeated movement) 7. Coordination (combine several patterns into a singular movement) 8. Agility (minimizing transition time) 9. Balance (control the body center of gravity) 10. 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 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen) 2. Glycolytic (quick but not fast)-- Anerobix 3. 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)? 1. Endurance 2. Stamina 3. Strength 4. Flexibility 1. Coordination 2. Agility 3. Balance 4. Accuracy 1. Power 2. Speed Identify and Explain the 3 Metabolic Pathways Anaerobic: Moderate to high power lasting less than several minutes (interval training) 1. Phosphagen 2. Glycolytic Aerobic: Low power lasting longer than several minutes 3. Oxidative Interval Training is key for: developing cardiovascular system without the loss of speed, strength, and power. What is the Theoretically Hierarchy of the Development of an Athlete? Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the pyramid) Describe Sickness and Wellness 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 pressure- Wellness(normal or healthy) above normal- fitness( athlete) How does the Sickness and Wellness relates to heath 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 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. How is work capacity illustrated by the power curve? Duration of effort is graphed on the x-axis and power is graphed on the y-axis (power/time) The goal of Crossfit 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 How does CF definition of fitness and health differ from conventional definitions? Concepts of measurable, observable and repeatable and lend them self to CF being evidence based: Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance Define Technique the movements or positions used to accomplish a task. How does technique affect work accomplished and energy expended: Technique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent. How does technique confers safety, efficacy and efficiency? safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. Explain the relationship of coordination, accuracy, agility, and balance to practice & technique these are the 4 physical skills that with practice you get better at and the do a nuerological change(caba) 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 Differentiate traditional definitions of strength from CrossFit's definition of strength traditional is around the muscular contractile force but in CF what matters is the productive application of force. Explain how technique is necessary to be strong/powerful Precision of movement increases strength Define threshold training and threshold speed: To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics. Explain how to use threshold training as a tool while maxing speed: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity. Know how to apply threshold training within a workout: If every rep has perfect technique, the athlete is not at their training threshold; increase intensity. if the technique is bordering injury, the athlete is past their training threshold; decrease intensity. if the athlete demonstrates approximately 85% proper technique, they are at the proper training threshold. Articulate the factors included in the charter: mechanics, consistency and intensity, and know how to apply this to a client: These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others. Articulate mechanics as a crossfit charter: Mechanics refers to technique—your ability to move properly. Insisting on correct mechanics, then gradually increase load and volume, not only does this decrease risk for injury but it also sets athletes up for greater success. Articulate Consistency as a charter: Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary. Articulate intensity as a charter: 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. Slow and gradual increase in intensity , after consistency of good mechanics, acclimates the body to perform at higher intensity and higher level of exercise. Define and differentiate safety, efficiency, and efficacy in relation to evaluating a fitness program and applying to clients: Safety - what are the risks involved Efficacy - what am I going to get out of it Efficiency - how long is it going to take Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy). Articulate the importance of diet for fitness health: Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness. Identify and give examples of the 3 macronutrients: protein - meat, eggs 30% carbs - veggies, fruit 40% fat - nuts, butter 30% Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon Protein mobilizes glucagon carbs store insulin fats neutralize the equation by slowing down the absorption of food. Define the role of the hormones: insulin and glucagon, for blood sugar control. Insulin is a storage hormone and reduces blood sugar, glucagon is a mobilization hormone that increases blood sugar. Highly refined and processed carbohydrates effect our health in what way? 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 Hyperinsulinism: A medical condition caused by insulin resistance. The dangers of chronically elevated insulin levels? When 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. Identify the recommended diet for avoiding sickness: Eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar. Crossfit recommended diet to optimize 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 9g protein 7g fat 1.5g Articulate the benefits of eating high quality foods and a "Paleo" diet: Modern foods are ill suited to our genetic composition. A 'Paleo' diet is less refined, avoids highly processed carbs and is consistent with the CrossFit prescription. A Paleo diet decreases the risk of cardio vascular disease, cancer, diabetes, obesity, auto immune disease, etc. Benefits include ideal body weight, ideal performance, and optimum health. Articulate the benefits of weighing and measuring foods: A profound awareness of your nutritional needs that is measurable, observable & repeatable. Elite performance levels. Primary benefits of fish oil supplementation: Dramatically reduces inflammation resulting in weight loss, improved blood chemistry & better overall health Define 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 Articulate the benefits of the GHD foundational exercises: Develops kinesthetiic awareness / body control develops communication/language of flexion, extension not training under load builds athletic confidence; think mechanics, consistency, then intensity. Primary roles of abdominals: Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension. The goal of Crossfit programming: Crossfit is a strength and conditioning programthat is highly effective in achieving results. ... With CrossFit, the goal is general physical preparedness, so that you can do what life demands of you. Primary muscles of the core: abs erectors hip flexors Define flexion and extension about a given joint: Flexion- decrease angle of joint Extension- increase angle of joint Foundational GHD exercises and how to perform them: Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk. Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk. Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse back up; dynamic hip & trunk GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors Describe a progression for the GHD sit up: Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed Describe how to scale the foundational GHD exercise to any athlete: initialy just hold in superman position. Then lower few inches until comfortable and slowly increase ROM. The goal of Crossfit programming: To increase fitness & GPP by blending structure and flexibility. Define and give examples of the 3 major movement modalities: 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 Define and give examples of common workout formats:(scheme's and prioritoes) 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 How to measure an increase in power workouts: 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 movements used in programming;(functional movements) - mono structural; run, bike, swim,row, jump rope - gymnastics; air squat, pull-up, pushup, sit-up - weightlifting; dead lifts, shoulder press, cleans Identify the factors that can be varied (most important), and how to variance to workouts: Variance in programming movements, load, and time are the most important. Variance can also be achieved by modifying rest, intensity, reps, duration, and rounds. Changing of modalities or workout structure applies variation to exercise programming. Understanding movement functions and redundancy-demonstrate- as the number of elements increases from one to two to three, the workout's effect is due less to the individual element selected and more to the effect of repeated efforts. Understanding the goal of scaling and how to scale workouts for all populations: CrossFit workouts are always scalable; by intensity, load, and/or exercise substitution. DIANE Original For time: Deadlift 225lbs - Handstand pushups 21-15-9 reps Modified For time: Deadlift 50lbs - Dumbbell shoulder press 10lbs 21-15-9 reps The purpose of rest day 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 assess an effective program: By recording benchmark workouts an overall power output can be proven to increase. Can you call yourself "certified" with the CF-L1 Certificate? No, that is for Level Three Coaches and above. Define rhabdomyolis and it's most causes and common symptoms: 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. Mygloben is a marker and does damage. Also creatine kinase is elevated. Severe generalized muscle pain nausea / vomiting abdominal cramping in severe cases, dark red "Coca-Cola" urine When should a client be referred 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 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. What factors that affect athlete safety: Equipment condition: correct installation and day to day maintenance. Professional assistance may help. Arrangement: the layout of the equipment and making sure each athlete has the correct space for workout. A dry run from trainer would help. Athletes should be informed how to safely bail from any lift. And how to spot other athletes. Crossfit recommendation for hydration: Drink when you are thirsty. Half your body weight in ounces. What is hyponatremia? When you drink too much water and the body's serum sodium is diluted. Who needs medical clearance? Anyone with a known medical condition; pregnant athletes. What are the 9 Foundational Movements 1. Air squat 2. Front Squat 3. Overhead Squat 4. Shoulder Press 5. Push Press 6. Push Jerk 7. Deadlift 8. Sumo Deadlift High Pull 9. Medicine Ball Clean What are the 4 additional movements? 1. The pull up 2. The thruster 3. The muscle up 4. The snatch Points of Performance for Air Squat: 1. Feet shoulder width apart 2. Hips descend back and down 3. Lumbar curve maintained 4. Knees in line with toes 5. Below parallel 5. Heels down 6. Finish by standing; full hip and knee extension. Faults and Correction for Air squat: 1. Flexion lumbar spine(rounded back)-- Cue to lift chest; athlete should raise the arms as they squat 2. Weight on toes-- Cue to lift toes and push hips back and down 3.Not going below parallel-- Cue lower and place a target for the athlete to hit 4. knees travel forward--cue to push hips back and down; stop the knees from going forward. 5. Knees caving in--Cue to push knees out and spread the floor. What is squat therapy: When there is mutiple faults in the squat, athlete faces a wall or bar and squat maintaining all points of Performance. Points of Performance for Front Squat: 1. Shoulder with stance. 2. Loose fingertip grip on the bar 3. Hands just outside shoulders. 4. Elbows high and parallel to the ground. 5. Hips back and down. 6. Lumbat curve maintained 7. Knees and toes same direction 8. Below parallel. Heels down 9. Finish with standing up, hip and knee extension. Faults of the front squat and corrections: 1. Improoer rack position( not touching the torso, TJ)- Open grip(2 finger), elbows high, manually adjust. 2. Elbows drop-cue elbows up and lift chest Points of performance for OHS 1. Shoulder width stance. 2. Shoulders push up into the bar. 3. Arms extended. 4. Wide grip on the bar (passthru) 5. Armpits face forward(like bending the bar) 6. Hips decend back and down. 7. Knees and toes in line 8. Below parallel 9. Heels down. 10. Bar moves over the middle of the foot. 11. Stand straight to finish. Faults for OHS 1. Arms are bent(flexed-inactive shoulders)- Cue athlete to press up, push elbow straight and arm pits forward. 2. Bar is forward in frontal plane- Cue to press bar up and pull back behind the frontal plane.. Points of performance for Shoulder Press. 1. Hips width stance. 2. Front rack position(elbows do not have to be parallel) 3. Hands just outside the shoulder. 4. Full grip on the bar. 5. Elbows in front of bar 6. Spine nuetral and legs extended. 7. Heels down. 8. Bar moves over middle of the foot 9. Shoulders push up into bar. 10. Completed when standing and arms overhead. Common faults for shoulder press: 1. Ribs stuck out( over extending spine)-cue to tighten core(abs), wide grip. 2. Bar finishes in front plane-- cuet o press up on bar and then gently push bar back to correct position. 3. Elbows bent-- Cue to press and lock out the elbows, pick shoulder ups. 4. Bar goes our around the face--Cue to pull the head back, check elbows are not too low, block forward travel with PVC pipe. Points of Performance for Push Presh: 1. Hip width stance. 2. Elbows slightly in front of the bar. 3. Hands just outside shoulders. 4. Full grip on the bar. 5. Bar rest on torso 6. Torso remains verticle, hips and knees flex in the dip. 7. Hips and legs extend then arms. 8. Heels remain down until hips and knees extend. 9. Bar moves over middle of foot. 10. completed when hips, knees and arms extended. Steps in Push Press teaching progression: 1. Dip and Hold 2. Dip drive slow 3. Dip drive fast 4. Full push press Faults and Cues for Push Press 1. Chest comes forward.-Cue to hold the dip and adjust to upright position, shorter dip, knees forward, stand in front and dip therapy (pvc pipe) 2. Muted hips-- Cue to push hips back slightly 3. Pressing before hips extends-- Do teaching progression (2 dip drives before press)--cue athlete to only press when head hits target(hand) Push Jerk points of performance: 1. Hip width stance 2. Elbows slightly in front of bar 3. Hands just outside shoulder 4. Full grip on bar 5. Bar rest on torso 6. torso remains vertical as hips and knees flex and dip. 7. Heels stay down until hips extend. 8. Hips and knees extend rapidly then arms press to drive under the bar, knees are flexed. 9. Complete with full hip knee and arm extension. Push jerk teaching progression 1. Jump and land with hands at sides. Stick landing before standing. 2. Jump and land with hands on shoulder. Stick landing before standing 3. Jump and extend the arms after hips opens. stick landing before standing with arms overhead. 4. With the PVC pipe complete full push jjerk. Push Jerk Faults and Cues: 1. Lack of full hip extension at end of push --Cue to jump higher, place hand at head and ask client to hit hand during the drive, encourage athlete to squeeze glutes and quads before pressing under- teaching progression. 2. Poor over head position (arms bent)- press up on the bar before standing. 3. Lowering the bar before you stand completely. - Cue to hit the hand before lowering the bar. The dead lift points of performance: 1. Hip to shoulder width stance. 2. Hands just outside hips. 3. Eyes forward. 4. Full grip on the bar. 5. Shoulders in front or over the bar. 6. Arms straight and bar in contact with the shins. 7. Lumbar curve maintained. 8. Hips and shoulders rise at the same time until bar passes the knee. 9. bar moves over the middle of foot. 10. Heels down. 11. Complete at full hip and knee extension. Faults and Cues of Deadlifts. 1. Lost of lumbar curve (rounded back)-- lift chest, girls out- suggest reduce load. 2. Shifting weight to the toes-- hips back and cue to drive or push through the heels. 3. Shoulders behind the bar-- cue to raise hips slightly to move shoulders in front of bar. 4. Hips to high-end cue to lower the hips and move shoulders slightly over bar. 5. Hips do not move back when lowering the bar-- cue to push hips back and delay bending knees till bar passes below knees. 6. Bar loses contact with legs-- cue to pull bar in to your legs the whole time. 7. Hips rise before the chest-- cue to lift chest aggressively, hips and shoulders rise in unison. 8. Shoulders rise without the hips and bar travels around the knees-- check for correct set up, cue push the knees back as chest rises, hips and chest rise at the same time. Sumo deadlift high pull points of Performance: 1. Feet wide than shoulder-width 2. Narrower full grip on the bar. 3. Knees and toes in line. 4. Arms straight and bar in contact with shins. 5. Eyes forward. 6. lumbar curve maintained. 7. hips and shoulders rise at the same time until bar passes knee. 8. Hips then extend rapidly. 9. Heels down until hips and legs extend. 10. Shoulder shrug then arms pull. 11. Bar moves over middle of foot. 12. Completed with full hip knee extension with bar pulled under chin. Sumo deadlift teaching progression: 1. Sumo deadlift position. 2. Sumo deadlift shrug slow. 3. Sumo deadlift shrug fast 4. Full sumo deadlift high pull. Faults and Correction Sumo deadlift: 1. pulling early: before hip extension-- Cue to hit hand before pulling- teaching progression. 2. athlete pulls up with elbows low-- cue elbows high, elbows should be touch hand. 3. incorrect descent(hips flex before the arms extend)-- slow down movement, have athlete practice straightening arms before hips flex 4. Shoulders row in during g pull-- Cue to widen the help reduce range of motion. The Medicine Ball Clean points of Performance. 1. Shoulder width stance. 2. Ball between the feet with palms on ball. 3. knees in line with toes. 4. Shoulders over the ball. 5. Eyes forward. 6. Lumbar curve maintained 7. Hips extend rapidly. 8. Shoulders shrug. 9. Heels down till hips and knees extend. 10. Arms then pull under to the bottom of the squat. 11. Ball stays close to the body. 12 Completed at full hip and knee extension with ball in rack position. Medicine Ball Clean teaching progression: 1. Deadlift 2. Deadlift shrug fast 3. Front Squat 4. Pull under 5. Full medicine ball clean. Medicine Ball Faults and Corrections 1. Lack of full hip extension-- back to progression, 2 deadlift shrugs for every clean, cue to hit hand before pulling under bar. 2. Curling the ball-- stand in front to block athlete from curling, cue elbows high and outside and to keep the laces facing a certain way the hole time. 3. Collapsing in the receiving position-- back to teaching progression, cue to lift the chest 4. Receiving the ball to high-- practice the ball at peak of shrug and the pull under without moving ball higher. 5. Tossing ball without pulling under-- cue to hold without fingers. 6. Not standing up before lowering weight-- cue to have the athlete keep ball at chest until until shoulder contact target and to stand all the way up before lowering chest. Intensity may be modified how? And in what order? 1. load-- less than 50% RX 2. speed 3. volume be scaled by lowering 1)time 2) reps/rounds 3) distance. This also reduces the chance for rhabdomyolysis. Powerful controlled hip extension is necessary for what? elite athleticism The ultimate core exercise? the overhead squat The core is often referred to as? The "power zone" What muscle groups are in the "power zone" hip flexors, hip extensors(glutes and hams), spinal Erectors and quads What two physical domains are considered king in sports? power and speed? The pull up points of performance: 1. Hands just outside shoulder width. 2. Hang with arms extended. Execution: 3. Initiate kip swing with shoulders. 4. As feet swing forward, push bar straight down with arms. 5. Chest stays up 6. Eyes forward. 7. Pull till chin is higher than the bar. 8. Push away from bar to begin decent. 9. Return to begin the next repetition. Pull up teaching progression: 1. Kip swing 2. Two kip swings and a kip 3. two kip swings and pull up. 4. two kip swings and a pull up and kip swings. 5. Multiple pullups without additional swings. Pull up Common faults and corrections: 1. Initiate the swing with legs-- back to teaching progression and kip swing initiate from shoulders. 2. Not pushing away after clearing bar-- cue to pause at the top and focus on pushing away from bar and give them a target to hit. 3. Losing midline stabilization by over extending the spine--cue to keep tight position and knees straight, hold towel between feet. Thrusters points of Performance: 1. Elbows in front of bar. 2. Bar rest on front rack. 3. Hands just outside shoulder. 4. Full grip on bar 6. Shoulder width stance. EXECUTION 7. Hips descend back and down lower than knees. 8. Lumbar curve. 9. Knees in line with toes. 10. Elbows stay off knees. 11. Hips and knees extend rapidly then press arms. 12. Heels down till hips and knees extend. 13. Bar moves over middle of foot. 14. Complete at full hip and knee extension. Thrusters teaching progression: 1. Front Squat 2. Push press (wide stance) 3. Thrusters (pause at reset) 4. Mutiple thrusters ( no pausing at any point) Thrusters Faults and Corrections: 1. pressing the bar before hip extension-- cue to hit target before pressing(hand at head) 2. Descending into squat before bar is in rack position--back to progression and pause at rack before squatting. The muscle up points of Performance: 1. Rings shoulder with apart. 2. False grip on the rings. 3. Hang with arms extended. 4. Pull rings to sternum as torso leans back. 5. Move chest over the rings; hands and elbow stay close to the body. 6. complete by full arm extension. Muscle up teaching progression: 1. Ring support( holding you self up on rings) 2. Ring dips 3. False grip 4. kneeling muscle ups 5. muscle up. Muscle up Faults and corrections: 1. Losing false grip-- ensure grip is set before beginning, allow bent arms as developing strength. 2. Keeping body vertical-- cue to lean back so rings can be pulled to chest. 3. Letting elbows flare-- cue to keep elbows close during movement. 4. Not pulling the rings to chest before beginning transition-- cue to lean back and pull rings to sternum, go back to progression. The snatch points of performance 1. hip width stance 2. hands wide enough the bar rest in hip crease 3. Hook grip on bar 4. Shoulders slightly in front of bar. 5. eyes straight ahead. 6. lumbar curve maintained 7. hips extend rapidly 8. heels down until hips and knees extend 9. shoulders shrug followed by pull-under with arms. 10. Bar is received at bottom of overhead squat. 11. Complete with full, knee hip arm extension. Snatch teaching progression: 1. Dead lift to mid thigh 2. deadlift shrug 3. muscle snatch. 4. overhead squat 5. Hang Snatch 6. Snatch Snatch common faults and corrections: 1. Lack of hip extension-- cue to jump higher, target the hand during the drive, 2 deadlift shrug for ever snatch. 2. Not moving elbows high and outside making bar go way out-- use PVC pipe to prevent swinging bar out-- cue elbows high and outside, brush shirt with bar. 3. Shoulder rise without hips-- Cue to push your knees back as chest rises, set up is correct (hips not too low). 4. Hips rise without shoulders-- cue to keep cheat lifted as legs straighten, set up correctly (hips not too high). What is the cue for flexion in the lumbar spine. Lift chest and raise arms What are correction cues for squatting on toes? 1. lifting toes 2. Give tactile cue to push hips back and down. Correction for not going below parallel? 1. lower 2. target What are the corrections for knees going forward and hips not traveling back? 1. block knees from going forward.(physically) 2. cue hips back and down What kind of correction should be made for multiple fault squat or Immature squat(all points met but athlete cantilevers forward) Squat thereapy: racked bar or wall and target behind to hit. What correction is needed for bar arcing in front? Block with PVC pipe. What decreases the chance of rhabdomyolis 1. Following the Mechanics-consistency-intensity charter. 2. Know movements with higher rate of incidence.(negative movements and prolonged eccentric : jumping pullups and full ROM GHD sit ups) 3. Scale workouts bfor clients appropriately. 4. Educate clients on the symptoms and when medical attention should be caught. what is mechanics consistency intensity charter? What increases chance of rhabdomyolis? The use of Alcohol and drugs, some medications, certain exercises (jumping pull up, full range motion GHD) negative and eccentric exercises. Progressive scaling: The practice of continually adjusting the difficulty of a workout so an exhausted athlete can keep moving. Allow rest for beginners and intermediate. Drinking beyond thirst does what: Can cause exercise associated hyponatremia (EAH) a deadly dilution of the body's serum sodium concentration. Force x distance (or reps)/time= power 180lb (body weight) x (2ft(distance) x 60 reps))/1 = 21,600lbs -- this can be plotted