Section 1: CrossFit Philosophy & Methodology
1. What is CrossFit’s definition of fitness?
A. Mastery of Olympic lifts
B. Work capacity across broad time and modal domains
C. High VO₂ max
D. Low body fat percentage
Answer: B. CrossFit defines fitness as the ability to perform well across diverse
physical tasks, durations, and modalities.
2. Which principle emphasizes avoiding routine in training?
A. Specificity
B. Constantly varied
C. Progressive overload
D. Periodization
Answer: B. "Constantly varied" prevents adaptation and promotes broad fitness.
3. Short Answer: List three of CrossFit’s 10 general physical skills.
Answer: Strength, flexibility, power, speed, coordination, balance, accuracy,
agility, cardiovascular endurance, stamina.
Section 2: Movement Mechanics
4. During a front squat, where should the barbell rest?
A. Across the clavicles with elbows high
B. On the upper back
C. Behind the neck
D. On the shoulders with elbows down
Answer: A. Elbows drive upward to maintain an upright torso.
5. Scenario: An athlete’s hips rise faster than the shoulders during a deadlift.
What is the fault?
A. Poor grip strength
B. Early hip extension ("stripper deadlift")
C. Overarched lower back
D. Incorrect foot placement
Answer: B. Hips and shoulders should rise simultaneously to maintain a neutral
spine.
6. Case Study: A novice struggles with kipping pull-ups, jerking their
shoulders. What scaling option is safest?
A. Jumping pull-ups
, B. Ring rows
C. Band-assisted strict pull-ups
D. Reduce reps
Answer: B. Ring rows reduce shoulder strain while reinforcing horizontal pulling
mechanics.
Section 3: Nutrition Fundamentals
7. The Zone Diet prescribes a macronutrient ratio of:
A. 40% carbs, 30% protein, 30% fat
B. 50% carbs, 25% protein, 25% fat
C. 30% carbs, 40% protein, 30% fat
D. 20% carbs, 50% protein, 30% fat
Answer: A. The 40/30/30 ratio balances blood sugar and inflammation.
8. Scenario: An athlete experiences mid-workout dizziness. What nutritional
adjustment is MOST likely needed?
A. Increase pre-workout carbohydrates
B. Reduce protein intake
C. Avoid electrolytes
D. Skip hydration
Answer: A. Low blood sugar may cause dizziness; carbs provide immediate
energy.
Section 4: Safety & Injury Prevention
9. What is the first step in managing a sprained ankle?
A. Heat therapy
B. RICE (Rest, Ice, Compression, Elevation)
C. Stretching
D. Heavy resistance training
Answer: B. RICE reduces swelling and prevents further damage.
10. Scenario: An athlete reports dark urine and extreme soreness post-workout.
What condition is suspected?
A. Dehydration
B. Rhabdomyolysis
C. Hypoglycemia
, D. Hyperthermia
Answer: B. Dark urine and severe muscle breakdown indicate rhabdomyolysis.
Section 5: Scaling & Programming
11. What is the PRIMARY goal of scaling?
A. Reduce workout difficulty
B. Preserve the intended stimulus
C. Shorten workout duration
D. Eliminate complex movements
Answer: B. Scaling adjusts load/technique while maintaining the workout’s
purpose (e.g., time domain).
12. Case Study: A 65-year-old athlete cannot perform box jumps due to knee
arthritis. What scaling is BEST?
A. Step-ups
B. Burpees
C. Double-unders
D. Increase box height
Answer: A. Step-ups reduce impact while maintaining similar movement
patterns.
Section 6: Energy Systems
13. Which energy system dominates a 1RM back squat?
A. Phosphagen
B. Glycolytic
C. Oxidative
D. Aerobic
Answer: A. Short, high-intensity efforts (≤10 seconds) rely on the phosphagen
system.
14. A 20-minute AMRAP primarily uses which system?
A. Phosphagen
B. Glycolytic
C. Oxidative
Answer: C. Oxidative pathways fuel prolonged efforts (>5 minutes).
, Section 7: Coach-Athlete Communication
15. Effective coaching feedback should be:
A. Vague and general
B. Immediate and specific
C. Delayed until post-workout
D. Focused only on positives
Answer: B. Immediate, specific feedback reinforces proper mechanics.
16. Scenario: An athlete becomes defensive when corrected. How should the
coach respond?
A. Ignore the behavior
B. Use positive reinforcement (e.g., "Your squat depth improved—let’s keep
working on knee tracking")
C. Criticize publicly
D. Reduce their workout load
Answer: B. Positive reinforcement builds trust and encourages growth.
Section 8: Special Populations
17. For pregnant athletes, which modification is safest during the second
trimester?
A. Avoid supine exercises
B. Increase HIIT frequency
C. Prioritize heavy deadlifts
D. Eliminate rest days
Answer: A. Supine positions can compress the vena cava, reducing blood flow.
18. Case Study: A child (10 years old) struggles with push-ups. How would you
scale?
A. Knee push-ups
B. Handstand push-ups
C. Increase reps
D. Barbell bench press
Answer: A. Knee push-ups reduce load while building foundational strength.
Section 9: Progress Tracking
1. What is CrossFit’s definition of fitness?
A. Mastery of Olympic lifts
B. Work capacity across broad time and modal domains
C. High VO₂ max
D. Low body fat percentage
Answer: B. CrossFit defines fitness as the ability to perform well across diverse
physical tasks, durations, and modalities.
2. Which principle emphasizes avoiding routine in training?
A. Specificity
B. Constantly varied
C. Progressive overload
D. Periodization
Answer: B. "Constantly varied" prevents adaptation and promotes broad fitness.
3. Short Answer: List three of CrossFit’s 10 general physical skills.
Answer: Strength, flexibility, power, speed, coordination, balance, accuracy,
agility, cardiovascular endurance, stamina.
Section 2: Movement Mechanics
4. During a front squat, where should the barbell rest?
A. Across the clavicles with elbows high
B. On the upper back
C. Behind the neck
D. On the shoulders with elbows down
Answer: A. Elbows drive upward to maintain an upright torso.
5. Scenario: An athlete’s hips rise faster than the shoulders during a deadlift.
What is the fault?
A. Poor grip strength
B. Early hip extension ("stripper deadlift")
C. Overarched lower back
D. Incorrect foot placement
Answer: B. Hips and shoulders should rise simultaneously to maintain a neutral
spine.
6. Case Study: A novice struggles with kipping pull-ups, jerking their
shoulders. What scaling option is safest?
A. Jumping pull-ups
, B. Ring rows
C. Band-assisted strict pull-ups
D. Reduce reps
Answer: B. Ring rows reduce shoulder strain while reinforcing horizontal pulling
mechanics.
Section 3: Nutrition Fundamentals
7. The Zone Diet prescribes a macronutrient ratio of:
A. 40% carbs, 30% protein, 30% fat
B. 50% carbs, 25% protein, 25% fat
C. 30% carbs, 40% protein, 30% fat
D. 20% carbs, 50% protein, 30% fat
Answer: A. The 40/30/30 ratio balances blood sugar and inflammation.
8. Scenario: An athlete experiences mid-workout dizziness. What nutritional
adjustment is MOST likely needed?
A. Increase pre-workout carbohydrates
B. Reduce protein intake
C. Avoid electrolytes
D. Skip hydration
Answer: A. Low blood sugar may cause dizziness; carbs provide immediate
energy.
Section 4: Safety & Injury Prevention
9. What is the first step in managing a sprained ankle?
A. Heat therapy
B. RICE (Rest, Ice, Compression, Elevation)
C. Stretching
D. Heavy resistance training
Answer: B. RICE reduces swelling and prevents further damage.
10. Scenario: An athlete reports dark urine and extreme soreness post-workout.
What condition is suspected?
A. Dehydration
B. Rhabdomyolysis
C. Hypoglycemia
, D. Hyperthermia
Answer: B. Dark urine and severe muscle breakdown indicate rhabdomyolysis.
Section 5: Scaling & Programming
11. What is the PRIMARY goal of scaling?
A. Reduce workout difficulty
B. Preserve the intended stimulus
C. Shorten workout duration
D. Eliminate complex movements
Answer: B. Scaling adjusts load/technique while maintaining the workout’s
purpose (e.g., time domain).
12. Case Study: A 65-year-old athlete cannot perform box jumps due to knee
arthritis. What scaling is BEST?
A. Step-ups
B. Burpees
C. Double-unders
D. Increase box height
Answer: A. Step-ups reduce impact while maintaining similar movement
patterns.
Section 6: Energy Systems
13. Which energy system dominates a 1RM back squat?
A. Phosphagen
B. Glycolytic
C. Oxidative
D. Aerobic
Answer: A. Short, high-intensity efforts (≤10 seconds) rely on the phosphagen
system.
14. A 20-minute AMRAP primarily uses which system?
A. Phosphagen
B. Glycolytic
C. Oxidative
Answer: C. Oxidative pathways fuel prolonged efforts (>5 minutes).
, Section 7: Coach-Athlete Communication
15. Effective coaching feedback should be:
A. Vague and general
B. Immediate and specific
C. Delayed until post-workout
D. Focused only on positives
Answer: B. Immediate, specific feedback reinforces proper mechanics.
16. Scenario: An athlete becomes defensive when corrected. How should the
coach respond?
A. Ignore the behavior
B. Use positive reinforcement (e.g., "Your squat depth improved—let’s keep
working on knee tracking")
C. Criticize publicly
D. Reduce their workout load
Answer: B. Positive reinforcement builds trust and encourages growth.
Section 8: Special Populations
17. For pregnant athletes, which modification is safest during the second
trimester?
A. Avoid supine exercises
B. Increase HIIT frequency
C. Prioritize heavy deadlifts
D. Eliminate rest days
Answer: A. Supine positions can compress the vena cava, reducing blood flow.
18. Case Study: A child (10 years old) struggles with push-ups. How would you
scale?
A. Knee push-ups
B. Handstand push-ups
C. Increase reps
D. Barbell bench press
Answer: A. Knee push-ups reduce load while building foundational strength.
Section 9: Progress Tracking
