CROSSFIT LEVEL 1 FINAL EXAM ACTUAL QUESTIONS AND
ANSWERS GRADED A+
✔✔What is the method to calculate one's block prescription on the Zone Diet? - ✔✔1.
Find your body fat percentage (11%)
2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.)
3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.)
4. Find Activity level (anywhere from 0.5-1.2 depending on activity level)
5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g)
6. Daily protein requirements (116g) / 7 = Blocks Per Day (17)
✔✔What should an athlete do if their performance suffers due to weight loss? -
✔✔Increase the amount of fat. Some crossfit athletes get 70% of their calories from fat.
✔✔What supplements are recommended in Crossfit? - ✔✔Fish oil or Omega-3
supplement. Crossfit recommend such a high amount of fat that getting the right
balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If the
individual is vegan, algae oil is recommended.
✔✔What does the schedule look like for crossfit athletes? - ✔✔3 days on, 1 day off.
Because of most people's work schedule, it can be adjusted to 5 days on and 2 days
off.
✔✔What are the 3 exercise modalities and what are their purpose? - ✔✔1.
Monostructural metabolic conditioning: repeated movements over a long time, mostly
used to improve cardio and stamina
2. Gymnastics: Body-weight exercises aimed at improving body control by improving
neurological components (balance, coordination, agility, accuracy, and functional
strength)
3. Weightlifting: Combines olympic lifts and powerlifting, where the aim is to increase
full-body strength and power
✔✔What is the workout structure in CF? - ✔✔
✔✔What is scaling? - ✔✔Making an exercise or workout easier with fewer reps,
movements, or work
✔✔In Crossfit, how is the body divided? - ✔✔4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
✔✔Flexion vs extension: - ✔✔Flexion is decreasing the angle on a joint, extension is
increasing the angle
, ✔✔When has the squat (or really any exercise) been mastered? - ✔✔When both
technique and performance are superior for the individual
✔✔Causes of a bad squat: - ✔✔1. Poor engagement, weak control, and/or no
awareness of the glutes and hamstrings
2. Trying to squat with the quads
3. Inflexibility
4. Sloppy work and poor focus
✔✔Therapies for common faults with squatting: - ✔✔- Bar holds: Use a barbell as
balance to move to the bottom position of the squat, then let go of the bar with your
hands
- Box squatting: Squat down to a 10-inch or higher box, then squat back to standing
position without rocking forward
- Bottom-to-bottoms: Stay in the bottom position of the squat for as long as possible with
perfect form. Only come to standing position when needed.
- Overhead squats: Perform an overhead squat with a broomstick or PVC pipe a few
inches in front of a doorway. Don't allow the bar to hit the doorway. Move closer to the
doorway as you progress
✔✔What's the point of doing overhead squats? - ✔✔Improve squat technique,
incredible core exercise, works on midline control, stability, and balance.
✔✔What are the benchmarks for beginning, good, and great deadlifts? - ✔✔Beginner:
body-weight deadlift
Good: 2x body-weight
Great: 3x body-weight
✔✔What are the 3 guiding principles for proper technique of the deadlift? -
✔✔Orthopedic safety, functionality, and mechanical advantage: Due to concerns with
hip immobility and lack of functionality, wide stances for the deadlift are not
recommended
✔✔What are the 6 abilities of an effective trainer? - ✔✔- Teaching: Ability to articulate
and instruct the mechanics of each move
- Seeing: Ability to discern good from poor movement mechanics
- Correcting: Ability to facilitate better mechanics for an athlete using verbal, visual,
and/or tactile cues
- Demonstration: Ability to provide an accurate visual representation of the movement.
This also means "walking the talk."
- Group and/or gym management: Ability to organize and manage a gym facility
- Presence and attitude: Ability to create a positive and engaging learning environment
✔✔What are the guiding tenants for gaining expertise as a trainer? - ✔✔- Master the
fundamentals: Understand that clients progress with movement, then consistency, then
ANSWERS GRADED A+
✔✔What is the method to calculate one's block prescription on the Zone Diet? - ✔✔1.
Find your body fat percentage (11%)
2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.)
3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.)
4. Find Activity level (anywhere from 0.5-1.2 depending on activity level)
5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g)
6. Daily protein requirements (116g) / 7 = Blocks Per Day (17)
✔✔What should an athlete do if their performance suffers due to weight loss? -
✔✔Increase the amount of fat. Some crossfit athletes get 70% of their calories from fat.
✔✔What supplements are recommended in Crossfit? - ✔✔Fish oil or Omega-3
supplement. Crossfit recommend such a high amount of fat that getting the right
balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If the
individual is vegan, algae oil is recommended.
✔✔What does the schedule look like for crossfit athletes? - ✔✔3 days on, 1 day off.
Because of most people's work schedule, it can be adjusted to 5 days on and 2 days
off.
✔✔What are the 3 exercise modalities and what are their purpose? - ✔✔1.
Monostructural metabolic conditioning: repeated movements over a long time, mostly
used to improve cardio and stamina
2. Gymnastics: Body-weight exercises aimed at improving body control by improving
neurological components (balance, coordination, agility, accuracy, and functional
strength)
3. Weightlifting: Combines olympic lifts and powerlifting, where the aim is to increase
full-body strength and power
✔✔What is the workout structure in CF? - ✔✔
✔✔What is scaling? - ✔✔Making an exercise or workout easier with fewer reps,
movements, or work
✔✔In Crossfit, how is the body divided? - ✔✔4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
✔✔Flexion vs extension: - ✔✔Flexion is decreasing the angle on a joint, extension is
increasing the angle
, ✔✔When has the squat (or really any exercise) been mastered? - ✔✔When both
technique and performance are superior for the individual
✔✔Causes of a bad squat: - ✔✔1. Poor engagement, weak control, and/or no
awareness of the glutes and hamstrings
2. Trying to squat with the quads
3. Inflexibility
4. Sloppy work and poor focus
✔✔Therapies for common faults with squatting: - ✔✔- Bar holds: Use a barbell as
balance to move to the bottom position of the squat, then let go of the bar with your
hands
- Box squatting: Squat down to a 10-inch or higher box, then squat back to standing
position without rocking forward
- Bottom-to-bottoms: Stay in the bottom position of the squat for as long as possible with
perfect form. Only come to standing position when needed.
- Overhead squats: Perform an overhead squat with a broomstick or PVC pipe a few
inches in front of a doorway. Don't allow the bar to hit the doorway. Move closer to the
doorway as you progress
✔✔What's the point of doing overhead squats? - ✔✔Improve squat technique,
incredible core exercise, works on midline control, stability, and balance.
✔✔What are the benchmarks for beginning, good, and great deadlifts? - ✔✔Beginner:
body-weight deadlift
Good: 2x body-weight
Great: 3x body-weight
✔✔What are the 3 guiding principles for proper technique of the deadlift? -
✔✔Orthopedic safety, functionality, and mechanical advantage: Due to concerns with
hip immobility and lack of functionality, wide stances for the deadlift are not
recommended
✔✔What are the 6 abilities of an effective trainer? - ✔✔- Teaching: Ability to articulate
and instruct the mechanics of each move
- Seeing: Ability to discern good from poor movement mechanics
- Correcting: Ability to facilitate better mechanics for an athlete using verbal, visual,
and/or tactile cues
- Demonstration: Ability to provide an accurate visual representation of the movement.
This also means "walking the talk."
- Group and/or gym management: Ability to organize and manage a gym facility
- Presence and attitude: Ability to create a positive and engaging learning environment
✔✔What are the guiding tenants for gaining expertise as a trainer? - ✔✔- Master the
fundamentals: Understand that clients progress with movement, then consistency, then
