CROSSFIT LEVEL 1 TEST CORRECT
QUESTIONS & ANSWERS(RATED A)
The CrossFit prescription of "relative intensity" refers primarily to scaling workouts
based on:
a. The force and time of the workout
b. The nutrition of the athlete
c. The amount of recovery between workouts
d. The physical and psychological tolerances of the individual - ANSWER D
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life,
sport, and combat is best accomplished through which of the following?
a. Intensity
b. Functional movements
c. Power
d. Variance - ANSWER B
The element in the push jerk that differentiates it from other pressing variations is the
a. flexion of the hips and knees in the receiving position.
b. elbows slightly in front of the bar in the rack position.
c. extension of the hips.
d. width of the grip on the barbell. - ANSWER A
What is CrossFit? - ANSWER Constantly varied, high-intensity functional movement
Every meal, every snack, must contain ... blocks of protein, carbohydrate and fat -
ANSWER equivalent (zone diet)
Define block regarding the zone diet - ANSWER A unit of measure to simplify the
process of making balanced meals
1 block of protein - ANSWER 7 g of protein
1 block of carbohydrate - ANSWER 9 g of carbohydrate
How to calculate zone block prescription: - ANSWER Lean body mass (lb) x activity
level (g/lb of lean body mass) / 7 (g protein/block)
1 block of fat - ANSWER 3 g of fat
*because most protein sources contain fat (ex: meat) individuals should only add 1.5 g
for each fat block when building meals
What is the macro distribution of the zone diet? - ANSWER 40% carb
, 30% protein
30% fat
What are the four models used in the definition of fitness? - ANSWER 1. the ten general
physical skills
2. the hopper
3. the metabolic pathways
4. sickness wellness sickness continuum
What are the 9 foundational movements? - ANSWER Air squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk
Deadlift
Sumo deadlift high pull
Med ball clean
Air squat points of performance (7) - ANSWER Shoulder width stance
Hips descend back and down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension
How to correct the loss of a neutral position due to flexion in lumbar spine?
Air squat - ANSWER Cue athlete to lift chest
Have them raise their arms as they descend into bottom of the squat
How to correct athlete placing weight on toes or shifting to toes?
Air squat - ANSWER Have them exaggerate weight on their heels by lifting toes slightly
throughout movement
Give a tactile cue to push hips back and down
How to correct not going low enough in the squat? - ANSWER Cue "lower!"
unrelentingly
Have them squat to a target that places hip crease lower than knees to develop
awareness of depth (stack of plates)
How to correct improper line of action (hips not traveling back, with knees moving
excessively forward placing weight on toes)?
Air squat - ANSWER Give a tactile cue to push hips back and down
Block the knees' forward travel with hand at initiation of descent to encourage hip
movement
QUESTIONS & ANSWERS(RATED A)
The CrossFit prescription of "relative intensity" refers primarily to scaling workouts
based on:
a. The force and time of the workout
b. The nutrition of the athlete
c. The amount of recovery between workouts
d. The physical and psychological tolerances of the individual - ANSWER D
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life,
sport, and combat is best accomplished through which of the following?
a. Intensity
b. Functional movements
c. Power
d. Variance - ANSWER B
The element in the push jerk that differentiates it from other pressing variations is the
a. flexion of the hips and knees in the receiving position.
b. elbows slightly in front of the bar in the rack position.
c. extension of the hips.
d. width of the grip on the barbell. - ANSWER A
What is CrossFit? - ANSWER Constantly varied, high-intensity functional movement
Every meal, every snack, must contain ... blocks of protein, carbohydrate and fat -
ANSWER equivalent (zone diet)
Define block regarding the zone diet - ANSWER A unit of measure to simplify the
process of making balanced meals
1 block of protein - ANSWER 7 g of protein
1 block of carbohydrate - ANSWER 9 g of carbohydrate
How to calculate zone block prescription: - ANSWER Lean body mass (lb) x activity
level (g/lb of lean body mass) / 7 (g protein/block)
1 block of fat - ANSWER 3 g of fat
*because most protein sources contain fat (ex: meat) individuals should only add 1.5 g
for each fat block when building meals
What is the macro distribution of the zone diet? - ANSWER 40% carb
, 30% protein
30% fat
What are the four models used in the definition of fitness? - ANSWER 1. the ten general
physical skills
2. the hopper
3. the metabolic pathways
4. sickness wellness sickness continuum
What are the 9 foundational movements? - ANSWER Air squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk
Deadlift
Sumo deadlift high pull
Med ball clean
Air squat points of performance (7) - ANSWER Shoulder width stance
Hips descend back and down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension
How to correct the loss of a neutral position due to flexion in lumbar spine?
Air squat - ANSWER Cue athlete to lift chest
Have them raise their arms as they descend into bottom of the squat
How to correct athlete placing weight on toes or shifting to toes?
Air squat - ANSWER Have them exaggerate weight on their heels by lifting toes slightly
throughout movement
Give a tactile cue to push hips back and down
How to correct not going low enough in the squat? - ANSWER Cue "lower!"
unrelentingly
Have them squat to a target that places hip crease lower than knees to develop
awareness of depth (stack of plates)
How to correct improper line of action (hips not traveling back, with knees moving
excessively forward placing weight on toes)?
Air squat - ANSWER Give a tactile cue to push hips back and down
Block the knees' forward travel with hand at initiation of descent to encourage hip
movement
