CrossFit Level 1 Trainer Test – Complete Questions and
Verified Answers (Updated 2025-2026) Study Guide and
Exam Preparation Material
Introduction:
This document contains the complete and verified set of questions
and answers for the CrossFit Level 1 Trainer certification test. It
covers all essential topics including CrossFit methodology,
functional movements, nutrition (Zone and Paleo diets), metabolic
pathways, and programming principles. Additionally, it provides
detailed explanations for foundational movements, points of
performance, common faults, and correction cues — making it a
comprehensive resource for exam preparation and coaching review.
Exam Questions and Answers
47. Define the role of the hormones?--- correct precise answer ---
insulin and glucagon, for blood sugar control.?--- correct precise
answer --- Insulin is a storage hormone and reduces blood sugar,
glucagon is a mobilization hormone that increases blood sugar.
48. Highly refined and processed carbohydrates effect our health
in what way?-
?--- correct precise answer --- 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.
49. Define Hyperinsulinism?--- correct precise answer --- A
medical condition caused by insulin resistance.
,50. The dangers of chronically elevated insulin levels??--- correct
precise answer --- 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.
51. Identify the recommended diet for avoiding sickness?---
correct precise answer --- Eat meats, veggies, nuts & seeds, some
fruit, little starch & no refined sugar.
52. Crossfit recommended diet to optimize performance?---
correct precise answer --- The Zone diet; a more accurate and
precise prescription necessary to optimize physical performance.
53. Understand the factors that determine an individual's Zone
block prescrip- tion?--- correct precise answer --- Gender, weight &
lean muscle mass (body type), and activity level.
54. Articulate the quantity of each macronutrient in a Zone
block?--- correct precise answer --- carbs 9g protein 7g
fat 1.5g
55. Articulate the benefits of eating high quality foods and a
"Paleo" diet?--- correct precise answer --- 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.
56. Articulate the benefits of weighing and measuring foods?---
correct precise answer --- A profound awareness of your
nutritional needs that is measurable, observable & repeatable. Elite
performance levels.
57. Primary benefits of fish oil supplementation?--- correct
precise answer --- Dramatically reduces inflammation resulting in
weight loss, improved blood chemistry & better overall health
58. Define Core Strength and Midline Stabilization?--- correct
precise answer --- 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
59. Articulate the benefits of the GHD foundational exercises?---
correct precise answer --- Develops kinesthetiic awareness / body
control
develops communication/language of flexion, extension
not training under load builds athletic confidence; think mechanics,
consistency, then intensity.
60. Primary roles of abdominals?--- correct precise answer ---
Abdominals primary role is midline stabilization, not trunk flexion;
stabilize the torso from over extension.
, 61. The goal of Crossfit programming?--- correct precise answer -
-- Crossfit is a strength and conditioning programthat is highly
ettective in achieving results. With CrossFit, the goal is general
physical preparedness, so that you can do what life
demands of you.
62. Primary muscles of the core?--- correct precise answer --- abs
erectors
hip flexors
63. Define flexion and extension about a given joint?--- correct
precise answer --- Flexion- decrease angle of joint Extension-
increase angle of joint
64. Foundational GHD exercises and how to perform them?---
correct precise answer --- 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
Verified Answers (Updated 2025-2026) Study Guide and
Exam Preparation Material
Introduction:
This document contains the complete and verified set of questions
and answers for the CrossFit Level 1 Trainer certification test. It
covers all essential topics including CrossFit methodology,
functional movements, nutrition (Zone and Paleo diets), metabolic
pathways, and programming principles. Additionally, it provides
detailed explanations for foundational movements, points of
performance, common faults, and correction cues — making it a
comprehensive resource for exam preparation and coaching review.
Exam Questions and Answers
47. Define the role of the hormones?--- correct precise answer ---
insulin and glucagon, for blood sugar control.?--- correct precise
answer --- Insulin is a storage hormone and reduces blood sugar,
glucagon is a mobilization hormone that increases blood sugar.
48. Highly refined and processed carbohydrates effect our health
in what way?-
?--- correct precise answer --- 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.
49. Define Hyperinsulinism?--- correct precise answer --- A
medical condition caused by insulin resistance.
,50. The dangers of chronically elevated insulin levels??--- correct
precise answer --- 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.
51. Identify the recommended diet for avoiding sickness?---
correct precise answer --- Eat meats, veggies, nuts & seeds, some
fruit, little starch & no refined sugar.
52. Crossfit recommended diet to optimize performance?---
correct precise answer --- The Zone diet; a more accurate and
precise prescription necessary to optimize physical performance.
53. Understand the factors that determine an individual's Zone
block prescrip- tion?--- correct precise answer --- Gender, weight &
lean muscle mass (body type), and activity level.
54. Articulate the quantity of each macronutrient in a Zone
block?--- correct precise answer --- carbs 9g protein 7g
fat 1.5g
55. Articulate the benefits of eating high quality foods and a
"Paleo" diet?--- correct precise answer --- 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.
56. Articulate the benefits of weighing and measuring foods?---
correct precise answer --- A profound awareness of your
nutritional needs that is measurable, observable & repeatable. Elite
performance levels.
57. Primary benefits of fish oil supplementation?--- correct
precise answer --- Dramatically reduces inflammation resulting in
weight loss, improved blood chemistry & better overall health
58. Define Core Strength and Midline Stabilization?--- correct
precise answer --- 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
59. Articulate the benefits of the GHD foundational exercises?---
correct precise answer --- Develops kinesthetiic awareness / body
control
develops communication/language of flexion, extension
not training under load builds athletic confidence; think mechanics,
consistency, then intensity.
60. Primary roles of abdominals?--- correct precise answer ---
Abdominals primary role is midline stabilization, not trunk flexion;
stabilize the torso from over extension.
, 61. The goal of Crossfit programming?--- correct precise answer -
-- Crossfit is a strength and conditioning programthat is highly
ettective in achieving results. With CrossFit, the goal is general
physical preparedness, so that you can do what life
demands of you.
62. Primary muscles of the core?--- correct precise answer --- abs
erectors
hip flexors
63. Define flexion and extension about a given joint?--- correct
precise answer --- Flexion- decrease angle of joint Extension-
increase angle of joint
64. Foundational GHD exercises and how to perform them?---
correct precise answer --- 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
