Crossfit Level I Certification – Movements Exam 2023

What is the joint that connects the pelvis to the spine? - Answer- Sacroiliac joint The femur and tibia constitute the _____ and the pelvis and spine constitute the _______. - Answer- leg, trunk _________ is reducing the angle of a joint, and ______ is increasing the angle of a joint. - Answer- Flexion, extension What is it called when the pelvis chases the spine? - Answer- muted hip function - the hip remains open and consequently powerless to extend The core is often referred to as the _____________, and is comprised of the following muscle groups: hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. - Answer- power zone The guiding principles of proper technique rest on three pillars... - Answer- 1. orthopedic safety 2. functionality 3. mechanical advantage Our definition of core strength is _______ _______. - Answer- midline stabilization ___________ __________ is the ability to maintain rigidity, stability, and a lack of deflection about the reference line that trisects the spine and bisects the pelvis. - Answer- midline stabilization GHD - Answer- Glute-Ham Developer What are the four exercises the GHD uses to heighten awareness and develop capacity at midline stabilization? - Answer- 1. Hip Extension 2. Back Extension 3. Hip & Back Extension 4. GHD Sit-up What is the adjunct movement to the GHD sit-up in which the athlete is dynamic in the trunk and static in the hip? - Answer- AbMat Sit-up When an individual fully participates in the Level 1 Certificate Course and passes the Level 1 test, he or she earns the designation ____________. This credential can be used in a resume or bio and is valid for ____ years from the date of course completion. - Answer- CrossFit Level 1 Trainer (CF-L1) The term ________ is doing the common uncommonly well. - Answer- virtuosity An effective trainer must have capacity in six different abilities: - Answer- 1. Teaching 2. Seeing 3. Correcting 4. Group and/or Gym Management 5. Presence and Attitude 6. Demonstration The ability to effectively articulate and teach the mechanics of each movement. This includes the ability to focus on major points of performance before more subtle or nuanced ones and the ability to change instruction based on the athlete's needs and capacity. - Answer- Teaching The ability to discern good from poor movement mechanics and to identify both gross and subtle faults whenever the athlete is in motion or static. - Answer- Seeing The ability to facilitate better mechanics for an athlete using visual, verbal, and/or tactile cues. The includes the ability to triage (prioritize) faults in order of importance, which includes an understanding of how multiple faults are related. - Answer- Correcting ______ ______ makes an athlete's mechanics betters and hinges on the trainer's ability to: 1. Use successful cues 2. Know multiple corrections for each fault 3. Triage faulty movement 4. Balance critique with praise - Answer- Effective correction The ability to organize and manage, both at a micro level (within each class) and at the macro gym level. This includes managing time well; organization of the space, equipment, and participants for optimal flow and experience; planning ahead; etc. - Answer- Group Management The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport. - Answer- Presence and Attitude The ability to provide athletes with an accurate visual example of the movement at hand. Demonstration also includes the concept of leading by example: A trainer should follow his or her own advice and be an inspiration to clients. - Answer- Demonstration Expert training comes from years of experience and study, long after the completion of the Level 1 Certificate Course. However, a novice or less experienced person can still train others. Three important principles should guide trainers at all levels: - Answer- 1. Master the fundamentals 2. Limit the scope 3. Pursue excellence _______________ is a medical condition that might arise from breakdown of muscle tissue and release of the muscle cells' contents into the bloodstream. - Answer- Rhabdomyolysis In the event of a potential heat stroke, a trainer should... - Answer- remove excess clothing from the athlete and then douse him or her with cool water before medical attention arrives. _____________ is a potentially deadly dilution of the body's serum sodium concentration. - Answer- Hyponatremia (EAH) Who is the third party through which the CrossFit Level 1 Trainer course is accredited? - Answer- American National Standards Institute (ANSI) Those who pass the exam should not use the term ____________. While the distinction in terminology appears minor, the use of Level 1 Certified is a misrepresentation of the credential and not endorsed by CrossFit. A Crossfit Level 1 Trainer holds the Level 1 Certificate. In layman's terms, and in the case for the Crossfit credentials, a certification generally demonstrates a greater scope of professional competency versus a certificate. - Answer- certifed The CrossFit Level 1 Trainer credential may be used next to one's name on a website or business card, but it does not allow the use of the name "Crossfit" to market services (e.g. personal CrossFit training, CrossFit classes). To market services, a trainer must first apply to... - Answer- run a CrossFit affiliate. ______ is executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete-a move or sequence not seen before. - Answer- Risk ______ is performing the common uncommonly well, it is always the mark of true mastery (and of genius and beauty). - Answer- Virtuosity What is the novice's curse? - Answer- the rush to originality and risk What will inevitably doom a physical training program and dilute a coach's efficacy? - Answer- a lack of commitment to the fundamentals What are the two drawbacks to group classes? - Answer- space, reduced trainer-to-trainee ratio What are the nine foundational movements of the Level 1 Course? - Answer- (1) air squat, (2) front squat, (3) OHS, (4), shoulder press, (5) push press, (6) push jerk, (7) DL, (8) SDHP, (9) med-ball clea