Crossfit Level 1 9/29 Newest Actual Exam
Complete Questions Ans Detailed
Answers Graded A+ 2025/2026.
Trunk consists of : _____ and ______ - ANSWER spine, pelvis
Four essential body parts: _____, _____, _____, ______ - ANSWER
Spine, pelvis, femur, tibia
Standing straight means:
Trunk _____, hip _____, leg _____ (neutral, extension or flexion) -
ANSWER neutral, extended, extended
trunk ______ (flexed, extended) - ANSWER trunk extended
Trunk ______ (flexed, extended) - ANSWER Flexion
leg _____ (flexed, extended) - ANSWER flexed
hip _____ (flexed, extended) - ANSWER flexed
The squat is the quintessential hip ______ exercise, and hip _____ is
the foundation of all good human movement - ANSWER
extension, extension
Most common faults in squats:
- Surrendering of the ____ _____
- not breaking the _____ plane with the hips
- _____ chest and shoulders
- Lifting the _____
- Not fully extending the _____ - ANSWER lumbar curve,
parallel, slouching, heels, hip
Causes of a bad squat
- Weak _____/______
- Poor engagement, weak control
- Attempting to squat with _____
,- inflexibility
Poor focus - ANSWER glutes/hamstrings, quads
Bottom-to-bottoms: stay at the bottom, come up to full extension
and quickly return to the _____, spending much more tie at the ____
than the _____ - ANSWER bottom, bottom, top
Grabbing a bar racked higher and close than your normal reach at
the bottom of a squat is called ___ hold - ANSWER bar
Air squat aims to have you reach the full range of motion, like below
_____ - ANSWER parallel
The ______ squat is to midline control, stability and balance -
ANSWER overhead
Common obstacles of overhead squats:
- scarcity of skilled _____
- Weak _____
- Starting with too much _____ - ANSWER instruction, squat,
weight
For overhead squats, you want to develop a keen sense of where
the _____ plane is located - ANSWER frontal
You want the bar directly _____, not behind you or in the front for
overhead squat - ANSWER overhead
You will have to pull the bar _____ very deliberately as you descent in
OH squat - ANSWER back
The push press and jerk are performed ______ - ANSWER
explosively
In shoulder press, press the bar to a position ______ overhead -
ANSWER directly
Push press and push jerk comprise the "pwer zone" include the hip
_____, hip _____ (glutes and hams), spinal erectors and quads -
ANSWER flexors, extensors
Push press requires pause at the bottom. True or false -
ANSWER FALSE, it requires NO pause at the bottom
,Push jerk require you to catch the bar in a partial______ with arms
____ (partially or fully) extended overhead - ANSWER
squat, fully
The second dip on the push jerk will become _____ (lower or higher)
as you both master the technique and increase the load -
ANSWER lower
Deadlift:
- feet under _____ (hips or shoulder)
- grip being parallel, ____ or _____
- bar above the ____ of the shoelaces
- Shoulder slightly _____ of bar
- ____ up and inflated
- Gaze _________
- Shoulders and hips rise at ____ rate - ANSWER hips, hook,
alternate, knot, forward, chest, straight ahead, same
Sumo deadlift high pull:
- ___ stance for feet
- ___ grip
- Aggressively open your _____ - ANSWER wide, narrow, hip
Medicine ball clean common faults
- catch with elbows high or low
- ____ down
- ____ bent
- pulling too _____ - ANSWER high, head, high
For hip extension (背筋) on GHD, client's ____ should be free of the
pad, and ensure there is no flexion in the ____ - ANSWER
pelvis, torso
Hip extension: trunk and hip, fill it in
Static in the _____
, Dymanic in the ____ - ANSWER trunk, hip
GHD sit ups: trunk or hip
Static in _____
dynamic in _____ - ANSWER trunk, hip
Ab-mat sit up: trunk or hip
Static in _____
Dynamic in _____ - ANSWER hip, trunk
Rhabdomyolysis is a medical condition that might arise from
breakdown of _____ _____ and release of the muscle cells' contents
into the blood stream - ANSWER muscle tissue
Rhabdomyolysis can damage the _____ and can lead to ____ failure or
death - ANSWER kidneys, renal
Rhabdomyolysis is diagnosed when a patient with an appropriate
history has an elevated level of _____ _____ - ANSWER
creatine kinase
Treatment consists of IV to dilute and flush _____ through the
kidneys - ANSWER myoglobin
Death, though rare can result when kidney failure causes
imbalances in the usual electrolytes, which can cause _____ ______ -
ANSWER cardiac arrhythmias
A few ways to protect athletes from rhabdomyolysis:
- Follow the charter of mechanics, _____, intensity
- Know the mvmts that have higher rate of causing rhabdo (those
that prolong the _____ contraction)
- _____ workouts
- Avoid _____ scaling - ANSWER consistency, eccentric,
scale, progressive
Those that prolong the eccentric contraction includes:
- _____ pull-ups
Complete Questions Ans Detailed
Answers Graded A+ 2025/2026.
Trunk consists of : _____ and ______ - ANSWER spine, pelvis
Four essential body parts: _____, _____, _____, ______ - ANSWER
Spine, pelvis, femur, tibia
Standing straight means:
Trunk _____, hip _____, leg _____ (neutral, extension or flexion) -
ANSWER neutral, extended, extended
trunk ______ (flexed, extended) - ANSWER trunk extended
Trunk ______ (flexed, extended) - ANSWER Flexion
leg _____ (flexed, extended) - ANSWER flexed
hip _____ (flexed, extended) - ANSWER flexed
The squat is the quintessential hip ______ exercise, and hip _____ is
the foundation of all good human movement - ANSWER
extension, extension
Most common faults in squats:
- Surrendering of the ____ _____
- not breaking the _____ plane with the hips
- _____ chest and shoulders
- Lifting the _____
- Not fully extending the _____ - ANSWER lumbar curve,
parallel, slouching, heels, hip
Causes of a bad squat
- Weak _____/______
- Poor engagement, weak control
- Attempting to squat with _____
,- inflexibility
Poor focus - ANSWER glutes/hamstrings, quads
Bottom-to-bottoms: stay at the bottom, come up to full extension
and quickly return to the _____, spending much more tie at the ____
than the _____ - ANSWER bottom, bottom, top
Grabbing a bar racked higher and close than your normal reach at
the bottom of a squat is called ___ hold - ANSWER bar
Air squat aims to have you reach the full range of motion, like below
_____ - ANSWER parallel
The ______ squat is to midline control, stability and balance -
ANSWER overhead
Common obstacles of overhead squats:
- scarcity of skilled _____
- Weak _____
- Starting with too much _____ - ANSWER instruction, squat,
weight
For overhead squats, you want to develop a keen sense of where
the _____ plane is located - ANSWER frontal
You want the bar directly _____, not behind you or in the front for
overhead squat - ANSWER overhead
You will have to pull the bar _____ very deliberately as you descent in
OH squat - ANSWER back
The push press and jerk are performed ______ - ANSWER
explosively
In shoulder press, press the bar to a position ______ overhead -
ANSWER directly
Push press and push jerk comprise the "pwer zone" include the hip
_____, hip _____ (glutes and hams), spinal erectors and quads -
ANSWER flexors, extensors
Push press requires pause at the bottom. True or false -
ANSWER FALSE, it requires NO pause at the bottom
,Push jerk require you to catch the bar in a partial______ with arms
____ (partially or fully) extended overhead - ANSWER
squat, fully
The second dip on the push jerk will become _____ (lower or higher)
as you both master the technique and increase the load -
ANSWER lower
Deadlift:
- feet under _____ (hips or shoulder)
- grip being parallel, ____ or _____
- bar above the ____ of the shoelaces
- Shoulder slightly _____ of bar
- ____ up and inflated
- Gaze _________
- Shoulders and hips rise at ____ rate - ANSWER hips, hook,
alternate, knot, forward, chest, straight ahead, same
Sumo deadlift high pull:
- ___ stance for feet
- ___ grip
- Aggressively open your _____ - ANSWER wide, narrow, hip
Medicine ball clean common faults
- catch with elbows high or low
- ____ down
- ____ bent
- pulling too _____ - ANSWER high, head, high
For hip extension (背筋) on GHD, client's ____ should be free of the
pad, and ensure there is no flexion in the ____ - ANSWER
pelvis, torso
Hip extension: trunk and hip, fill it in
Static in the _____
, Dymanic in the ____ - ANSWER trunk, hip
GHD sit ups: trunk or hip
Static in _____
dynamic in _____ - ANSWER trunk, hip
Ab-mat sit up: trunk or hip
Static in _____
Dynamic in _____ - ANSWER hip, trunk
Rhabdomyolysis is a medical condition that might arise from
breakdown of _____ _____ and release of the muscle cells' contents
into the blood stream - ANSWER muscle tissue
Rhabdomyolysis can damage the _____ and can lead to ____ failure or
death - ANSWER kidneys, renal
Rhabdomyolysis is diagnosed when a patient with an appropriate
history has an elevated level of _____ _____ - ANSWER
creatine kinase
Treatment consists of IV to dilute and flush _____ through the
kidneys - ANSWER myoglobin
Death, though rare can result when kidney failure causes
imbalances in the usual electrolytes, which can cause _____ ______ -
ANSWER cardiac arrhythmias
A few ways to protect athletes from rhabdomyolysis:
- Follow the charter of mechanics, _____, intensity
- Know the mvmts that have higher rate of causing rhabdo (those
that prolong the _____ contraction)
- _____ workouts
- Avoid _____ scaling - ANSWER consistency, eccentric,
scale, progressive
Those that prolong the eccentric contraction includes:
- _____ pull-ups
