CrossFit Level 1 Exam V2 Certificate Assessment 2026/2027 Edition | Complete Study Guide | Verified Questions & Answers | 100% Correct Solutions | Grade A

CrossFit Level 1 Exam V2 Certificate Assessment 2026/2027 Edition | Complete Study Guide | Verified Questions & Answers | 100% Correct Solutions | Grade A Q: What is crossfit Answer Constantly varied functional movements executed at high intensity. Q: The aims, prescription, methodology, implementation, and adaptations of CrossFit Answer to forge a broad general and inclusive fitness Prepare for the unknown and unknowable. Q: Characteristics of functional movements Answer natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, power. Q: Most Important characteristic of Functional Movements Answer their capacity to move large loads over long distances, and to do so quickly. Q: Define and calculate work Answer ability to perform real physical work Force X Distance = Work Q: Define and calculate power Answer Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Force X Distance / Time = Power Q: Understand how relative changes in force, distance, and time change power output: Answer 100 pounds moved 20ft in 1 min= 2000ib ft/min 100 pounds moved 20ft in 10 min= 200ib ft/min 10pounds moved 20ft in 1 min=200ib ft/min Q: Describe intensity and how it is related to power Answer power=intensity Intensity is power intensity is the independent variable commonly associated with max favourable adaption to exercise. Q: Articulate the relationship between intensity and results Answer Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Intensity and and functional movements are more effective at creating results. Q: Define variance Answer Variance means unknown and unknowable events. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, and reps. Q: Define General Physical Preparedness Answer GPP, the generalized base qualities of an athlete. the aim is to establish a broad foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 General Physical Skills of Fitness which prepares you for any physical challenge Q: Explain failing at the margins of your experience and how it relates to variance Answer Constant variance prepares you at your margins of experience to prevent failure at margins of experience Q: Articulate the difference between specialization and CrossFit Answer Specialization is focusing on 1 set of skills, CF is varied skills. Q: Articulate CrossFit's definition of fitness and health, and their relationship Answer Fitness- Work Capacity across broad time and modal domains. Health- Fitness definition through out life. Q: Identify the 4 supporting models of CrossFit Answer -10 general physical skills -The Hopper -Metabolic pathways Sickness-Wellness-Fitness -Fitness Continuum Q: 10 general physical skills (Organic) Answer 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility (Both) 5. power 6. speed (Neurological) 7. coordination 8. agility 9. balance 10. accuracy Q: Identify how each model could be used to assess fitness and to determine the fittest individual Answer - 10 general physical skills: Demonstrates the Facets of Fitness and degrees of adaptions needed for fitness (Work Capacity) - The Hopper: Demonstrates the skills and drills the "Fittest" can do. - The Metabolic Pathways: Demonstrates the Different Bio-mechanical adaptions of work capacity. - Sickness-Wellness-Fitness Continuum: Demonstrates the traits of the "Fittest" individual. Q: define cardio-vascular/respiratory endurance Answer The ability of body systems to gather, process, and deliver oxygen. Q: define stamina Answer The ability of body systems to process, deliver, store, and utilize energy Q: define strength Answer The ability of a muscular unit, or combination of muscular units, to apply force. Q: define flexibility Answer the ability to maximize the range of motion at a given joint. Q: define power Answer The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Q: define speed Answer The ability to minimize the time cycle of a repeated movement. Q: define coordination Answer The ability to combine several distinct movement patterns into a singular distinct movement. Q: define agility Answer The ability to minimize transition time from one movement pattern to another. Q: define balance Answer The ability to control the placement of the body's center of gravity in relation to its support base Q: define accuracy Answer The ability to control movement in a given direction or at a given intensity Define and articulate the 3 metabolic pathways Answer - Photogenic: High Power, Fast Time (0-10sec/1 rep Max) - Glycolytic: Moderate Power, Moderate time (2min average/Fran) -Oxidative: Low Power, Long Time (5min..ect/Long distance workout) differentiate training from practice and explain the adaptations under both - Training is organic and builds an increase in physical skills involving organic changes through the productive application of force. It is cardio resp endurance, stamina, strength and flexibility. - Practice builds the neurological skills of technique of coordination, accuracy, agility and balance. Describe the Sickness-Wellness-Fitness Continuum Sickness, wellness, and fitness continuum are a balance of lifestyle factors. Based on measurements of: Blood Pressure Body Fat Bone Density Triglycerides Good and Bad Cholesterol Flexibility Muscle Mass define areobic respiration -Aerobic: When the majority of energy needed is derived aerobically. These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Examples of aerobic activity include running on the treadmill for 20 minutes, swimming a mile, and watching TV. Define anaerobic respiration - Anaerobic respiration: when energy is liberated from substrates in the absence of oxygen. Activities are considered anaerobic when the majority of the energy needed is derived anaerobically. Examples of anaerobic activity include running a 100-meter sprint, squatting, and doing pull-ups. Identify and interpret the power curve Fitness has greatest area under the power curve and the curve is the defining measure of health. Define work capacity and how it is illustrated by the power curve Increased work capacity over broad time, modal and age domains health is sustained fitness Explain the goal of CrossFit in relation to the power curve CrossFits goal is to increase the power curve. Explain how CrossFits definition of Health and Fitness differ from conventional definitions Our ability to move large loads, long distances, quickly, in the broadest variety of domains = is fitness.Fitness is defined as work capacity across broad time and modal domains, and health is defined as work capacity across broad time and modal domains throughout life. Explain the concepts of measurable, observable, and repeatable and how they lend themselves to CrossFit being an evidence-based fitness program science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics (mass, distance and time) there is no science of human performance. Define Technique The method to success for completion of a movement. Articulate how technique affects work accomplished and energy expended technique maximizes the work completed and minimizes the energy expended. Explain the relationship of coordination, accuracy, agility, and balance to practice and technique they are all neurological, they take time and practice to adapt. Explain the relationship of technique to optimize results Technique optimizes results because it maximizes the work and minimizes energy in a movement. Explain the relative demand on the neurological system as load increases The better the technique, the more the load can increase. The more load, the better ones technique needs to be. Explain CrossFit's definition of strength the ability to apply muscular force to do real physical work. Differentiate traditional definitions of strength from CrossFit's definition of strength -Traditional strength= based around the muscular contractile force. -CrossFit strength= ability to apply muscular force to real physical work Define threshold training and threshold speed -Threshold training/speed is when demand is increased, technique is faltered, decrease demand, practice technique, then increase threshold. -The ability to maintain greater control at higher speeds. Explain how to use threshold training as a tool for practicing and improving technique while maximizing intensity Threshold training allows the demand to be increased while keeping technique and increasing speed. Threshold training is needed to optimize results because it forces intensity. Articulate the factors included in the charter—mechanics, consistency, and intensity—and know how to apply them to a client Mechanics- physics of movement Consistency- practice Intensity- power Teaching constant technique to produce power. Define and differentiate safety, efficiency and efficacy in relation to evaluating a fitness program Safety- How safe it is Efficiency- The time it takes Efficacy- The return/results Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients Safety- Lowers risk of injury. Efficiency- Save time on each movement by doing it properly. Efficacy- Results produced- evidence. Maximizes work capacity of movements. Articulate the importance of diet for fitness and health Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness. Identify and give examples of the three macronutrients protein - meat, eggs 30% carbs - veggies, fruit 40% fat - nuts, butter 30% Describe the relationship between the macronutrients and hormones Macro nutrients produce hormones within the body based on the food digested Describe the roles of hormones, like insulin and glucagon, for blood-sugar control they are produced by the pancreas from Carbs and are necessary for life Articulate the effects a highly refined and processed carbohydrate diet can have on health Can put you at risk for hyper-insulinism Define HyperInsulism an above normal level of insulin in the blood of a person Articulate the dangers of chronically elevated insulin levels -Hyper Tension -Obesity -Hyperglycemia -Glucose -Intolerance (Diabetes) Identify the recommended diet for avoiding sickness Meats, vegetables, nuts&seeds, some fruit, low starch, no sugar Identify the CrossFit recommendation for optimizing performance Weighing and measuring food based of Zone Dieting. 40% Carbs 30% Protein, 30% Fats Identify similarities in common nutrition strategies used within the CrossFit community Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness. Understand the utility for using the Zone diet as a starting point for quantifying macronutrient intake The Zone Diet follows a specific ratio of 40% carbs, 30% protein and 30% fat Articulate the benefits of eating high-quality foods less refined and avoids highly processed carbs and is consistent with the CF prescription and modern foods are ill suited to our genetic compostition. Articulate the benefits of weighing and measuring foods profound awareness and measurable, observable, and repeatable Articulate the primary benefit of fish oil supplementation dramatically reduces inflammation resulting in weight loss, improved blood chemistry, and better overall health Identify an optimal starting point for one's self or their athletes The Zone Diet Understand the benefits of carbohydrate restriction Restricting carbohydrates in our diet has a direct result in lowering our sugar levels and insulin needs. High sugar levels play a part in almost all chronic diseases such as type 2 diabetes, dementia, cancer and cardiovascular disease. Define core strength and midline stability - 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 sprine (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. Identify the primary role of the abdominals Abdominal primary role is midline stabilization, not trunk flex ion; stabilize the torso from overextension. Identify the primary muscles of the core Abdominals, erectors, hip flexors Define and identify flexion and extension about a given joint Flexion- decrease angle of a joint Extension- Increase angle of a joint Articulate the foundational GHD exercises used in CrossFit and how to perform them Hip extension- posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk. Describe a progression for introducing an athlete to the GHD Start with and AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed Describe how to scale the foundational GHD exercises for any level of athlete Initially just hold in superman position. Then lower few inches until comfortable and slowly increase ROM Identify primary points of performance for the foundational GHD exercises GHD sit-up anterior position, hi in front of pad; incrementally develop ROM no 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 Identify what musculature and how it is used for the foundational GHD exercises Abdominals and hip flexors Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements Hip extension- dynamic hip, static trunk Back extension- static hip, dynamic trunk Hip/back extension- dynamic hip& trunk GHD sit-up- dynamic hips, static trunk Articulate the benefits of the GHD foundational exercises Develops kinesthetic awareness/body control. Develops communication/language of flexion, extension. Not training under load builds athletic confidence; think mechanics, consistency, then intensity. Articulate the goal of CrossFit programming To increase fitness and GPP by blending structure and flexibility. (General Physical Preparedness) Define and give examples of the three major movement modalities M=metabolic conditioning or "cardio" to build stamina: run, bike, swim, row, jump rope. G=gymnastics, body weight exercises to improve body control; air squats, pull up, push-ups; sit ups. W=weightlifting, powerlifting and Olympic lifts to increase strength and power; deadlifts, cleans, snatch. Define and give examples of common workout formats (i.e., scheme and priority) Scheme- -single modality; rest is long and deliberate, focus is on improvement of the element not total metabolic effect -couplet modality; task is priority, elements are moderate to high intensity and work-rest management is critical -triplet modality; time priority, challenge is repeating cycles not difficulty or individual elements Priority- is task or time based Identify how to measure and increase in power in workouts An increase in power is measured by reducing the Time to complete the task* Time priority- AMRAP-moderate/high intensity; work/rest interval management is critical; and increase in power is measured by an increase in cycles. Identify the scope of the movements used in CrossFit programming (i.e., functional movements) -Mono structural; run, bike, swim, row, jump rope. -Gymnastics; air squat, pull-up, push-up, sit-up. -Weightlifting; deadlifts, shoulder press, cleans. Identify the frequently used variants in effective CrossFit programming function of the skills, loads, reps, and scheme Understand the effect these variants have on intensity variance is programming movements, load, and time are the most important. Variance can also be achieved by modifying rest, intensity, reps, duration, and rounds. Identify key components needed to create an effective lesson plan measurable, observable, repeatable facts, i.e., data. Demonstrate an understanding of movement functions and redundancy One leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything. Understand the goal of scaling and how to scale workouts for all populations Make the workout applicable for all athletes Identify the purpose of rest days and how and when they should be programmed Recovery. They should be programmed after three days of work or two days after five days of work. Understand the proper credential name and use earned from meeting the certificate requisites (Section 2.4.) Your name, CrossFit Level 1 Trainer ( CF-L1 Trainer) Define rhabdomyolysis and the common causes A rare but serious health condition sometimes caused by working out at very high intensity. Very rare.-If you feel terrible after a workout, then the next day extreme swelling and soreness starts, and then you start peeing brown urine, you have rhabdo. Recognize the most common symptoms of rhabdomyolysis -extreme muscle pain and soreness - swelling -difficulty moving the affected muscles -Weakness in the affected muscles-dark urine (brown, cola colored) -abdominal cramping -nausea and vomiting Know when to refer an athlete for medical treatment Recognize the mot common symptoms of rhabdomylosis -extreme muscle pain and soreness -swelling -difficulty moving the affected muscles -Weakness in the affected muscles-dark urine (brown, cola colored) -abdominal cramping -nausea and vomiting Know when to refer an athlete for medical treatment If symptoms appear following a workout (or any time with regard to dark-red fine), the athlete should seek medical attention immediately Be aware of factors affecting athlete safety, such as equipment condition and arrangement, and know how to correctly spot athletes Equipment condition refers both to installation and day-to-day maintenance. Arrangement refers to the layout of equipment and athletes during a WOD. An athlete should know HOW TO BAIL Understand which clients need to be cleared for exercise Any potential athlete with a medical condition Understand CrossFit's hydration recommendations Drink when you are thirsty, not when you are not What are the functional movements 1) Air Squat/front squat/ OH squat 2) Shoulder press/ push press/ push jerk 3) deadlift/ sumo deadlift high pull/medicine ball clean Describe common movement themes of functional movements Describe common movement themes of functional movements Air Squat points of performance 1. Shoulder-width stance 2. Hips descend back and down 3. Lumbar curve maintained 4. Knees in line with toes 5. Hips descend lower than knees 6. Heels down 7. Complete at full hip and knee extension front squat points of performance 1. Shoulder-width stance 2. Loose fingertip grip on the bar 3. Hands just outside shoulders 4. Elbows high 5. Hips descend back and down 6.Lumbar curve maintained 7. knees in line with toes Overhead squat points of performance 1. Shoulder width stance 2. Shoulders push up into the bar 3. Arms Extended 4. Wide grip on the bar 5. Armpits face forward 6. Hips descend back and down 7. Knees in line with toes 8. Lumbar curve maintained 9. Bar moves over the middle of the foot The shoulder press points of performance 1. Hip-width stance 2. Elbows slightly in front of the bar 3. Hands just outside the shoulders 4. Full grip on the bar 5. Bar rests on torso 6. Spine neutral and back extended 7. Heels down 8. Bar moves over the middle of the foot 9. Shoulders push up into the bar The deadlift points of performance 1. Hip-to-shoulder-width stance 2. Hands just outside hips 3. Eyes on the horizon 4. Full grip in the bar 5. Shoulders slightly in front of or over the bar 6. Arms straight and bar in contact with the shins 7. Lumbar curve maintained 8. Hips and shoulders rise at the same rate until the bar passes the knee. 9. Hips then open 10. Bar moves over the middle if the foot 11. Heels down The air squat faults and corrections Fault: - Loss in neutral spine Correction: - Cue the athlete to lift the chest - Have the athlete raise the arms as he or she descends to the bottom of the squat. Fault: - Weight in toes or shifting in toes. Corrections: - Have the athlete exaggerate weight on the heels by lifting the toes slightly throughout the entire movement. -Give a tactile cue to push the hips back and down. Fault: - Not going low enough. Corrections: - Cue "Lower!" and do not relent. - Have the athlete squat to a target that places the hip crease lower than the knee to develop awareness of depth. Fault: - Improper line of action: hips do not travel back, knees move excessively forward placing weight on the toes. Corrections: - Give a tactile cue to push the hips back and down. - Block the knees' forward travel with the hand at the initiation of the descent to encourage movement of the hips. Fault: - Knees not tracking in line with toes, which usually causes them to roll inside the feet. Corrections: - Cue "Push your knees out" or "Spread the ground apart with your feet." - Use a target on the outside of the knee for the athlete to reach. omega-3 fatty acids polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health. Omega 6 FA found in corn and nut oils - soft fats contain some of these Can I teach "CrossFit" classes with a CrossFit Level 1 Trainer Certificate? If you are teaching at a licensed affiliate, you may teach CrossFit® classes and advertise that you are a CF-L1 at that affiliate. If you are not at a licensed affiliate, such as at a commercial gym, you cannot use the CrossFit® brand name in any way to advertise your classes. If I am a CF-L1, can I advertise or market training similar to CrossFit without using the CrossFit® name? As a CF-L1, you may use the CrossFit® methodology and you may train people on your own, but only affiliation entitles you to use the CrossFit® trademark (and other CrossFit, LLC protected intellectual property) to describe your own programming and advertise your services as "CrossFit." If I am a CF-L1, can I tell my clients we are doing "CrossFit" without advertising it in any written or marketing materials? No. Word-of-mouth marketing of CrossFit® training is not permitted without first becoming an affiliate. As a CF-L1, you may use the CrossFit® methodology and you may train people on your own, but only affiliation entitles you to use the CrossFit® trademark to describe your own programming, even by word of mouth. If I hold a CrossFit Level 1 Trainer Certificate but do not work at an affiliate, how can I promote that I do CrossFit® training without opening a gym? A personal trainer with a CrossFit Level 1 Trainer Certificate who trains clients in non-affiliate locations (e.g., at their homes, commercial gyms) cannot use the CrossFit® trademark without becoming an affiliate. See above. However, as outlined in the Agreement, a CF-L1 may state their credential on a business card, resume, or trainer biography. Can I call myself a "Certified" CrossFit Trainer? No. This terminology is reserved for CrossFit Level 3 trainers and above. The correct terminology to describe your certificate is "CrossFit Level 1 Trainer" or "CF-L1 Trainer." What does obtaining a CrossFit Level 1 Trainer Certificate afford an individual beyond a designation? Your status as a CF-L1 means you will be listed in the CrossFit Trainer Directory, an online database for the public to locate licensed CrossFit® trainers. What does obtaining a CrossFit Level 1 Trainer Certificate afford an individual for furthering his or her education? The CrossFit Level 1 Trainer Certificate is a prerequisite for more advanced courses offered by CrossFit, LLC, including the CrossFit® Level 2 Certificate Course. What else am I required to do under the Agreement? We require all CF-L1s to uphold the highest standards of ethics and behavior; actions that reflect unfavorably on CrossFit, LLC constitute a breach of the Agreement Definition of Crossfit constantly varied, high intensity, functional movement (also known as Crossfits prescription) What is functional movement load, distance, and speed for production of high power Define intensity power (intensity is the independent variable) Crossfit methodology: safety, efficacy, and efficiency (the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data) 10 fitness domains of Crossfit: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Define athlete a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina Define Crossfit athlete a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance How is energy derived? aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy Aerobic activity: are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Ex: running on treadmill for 20 min, swimming a mile, watching TV Anaerobic activity: energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity Ex: 100 m sprint, squatting, pull ups Anaerobic systems: phosphagen and glycolytic (lactic acid) 2 Olympic lifts: clean and jerk and snatch (they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns) Hormonal responses vital to athletic development: increased in testosterone, insulin-like growth factor, and human growth hormone Adaptive responses to exercises capable of producing a significant neuroendocrine response: mass and bone density Power time rate of doing work; also the definition of intensity What is associated with high neuroendocrine response? heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals Cross training vs Crossfit cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training Functional movement: are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response Crossfit diet: protein 30%; carbohydrates 40%; fat 30% Protein: total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass High glycemic carbohydrates: raise blood sugar too rapidly Ex: rice, bread, candy, potato, sweets, sodas Crossfits 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy Training refers to: activity that improves performance through a measurable organic change in the body Practice refers to: activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice Define accuracy the ability to control movement in a given direction or at a given intensity Define balance the ability to control placement of the bodys center of gravity in relation to its support base Define agility the ability to minimize transition time from one movement pattern to another Define coordination the ability to combine several distinct movement patterns into a singular distinct movement Define speed the ability to minimize the time cycle of a repeated movement Define power the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Phosphocreatine: short, anaerobic, max intensity, located in cytosol of muscle cells Ex: 100 m dash Glycolytic (lactate): medium, anaerobic, medium to high intensity, cytosol of all cells Ex: 400 m sprint Oxidative: long, aerobic, low intensity effort, mitochondria of cells Ex: anything greater than 120 seconds of sustained effort 4 fitness models of Crossfit: the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum Tabata: interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity Define sport: the application of fitness in a fantastic atmosphere of competition and mastery The theoretical hierarchy of the development of an athlete: nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport Fish oil: dilutes excess toxic fat, reduces the inflammatory responses in the body Flexion: reduces the angle of a joint Extension: increases the angle at a point Common faults of squats: not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Therapies for common squat faults: bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath The general organic physical skills influenced by training: cardiovascular/respiratory endurance, stamina, strength, flexibility The general neurological physical skills improved through practice: coordination, accuracy, agility, balance The general physical skills improved through training and practice: power and speed Defining characteristic of functional movement: universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing The 3 areas of the 9 functional movements: squat, press, deadlift Scaling: we scale load and intensity but not the program Insulin resistance can cause: decrease in cell membrane motility If day one is metabolic conditioning what are days 2, 5, and 9? day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting How to reduce the possibility of getting Rhabdo: gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout How many grams of protein are in one block? 7 grams How many grams of fat are in a block? 1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams How many grams of carbs are in one block? 9 grams The knee join connects to which part of the body? tibia and femur The hip joint connects to which part of the body? femur and pelvis Hip extension is: dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk Gymnastics: establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds Glycemic index: the measure of a foods propensity to raise blood sugar levels Push jerk points of performance: full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive OHS point of performance: active shoulders throughout movement, bar stays overhead, in the frontal plane OHS violations: lazy elbows, bar goes forward in the frontal plane Med ball clean violations: hip doesn't open all the way, no shrug, pulling too early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the ball fully Med ball clean points of performance: hips to full extension, hip is extended and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all the way up in rack position to finish Sumo deadlift high pull violations: pulling too early with arms, hips not completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect decent (hips before arms), too slow, segmenting the movement, losing control and levelness of bar, running into the knees Sumo deadlift high pull points of performance: hips open before shrug and arm bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and finish high and outside, elbows are higher than hands at all times during the movement The starting place for gymnastic competency: the well known callisthenic movements: pull-ups, push ups, dips, and rope climb Shoulder press violations: bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face Shoulder press points of performance: constant tightness in midsection with ribs locked down, overhead and active shoulder at the top of the press, overhead means that the bar is over or just behind arch in foot with shoulder angle fully open, bar travels straight up The sacroiliac joint connects what? the pelvis and the spine Push press violations: out of sequence, press begins before hip opens up, cocking (pausing in the dip), forward inclination of chest, muted hip Push press points of performance: torso drops straight down on the hip, there is no forward inclination of the chest or muting of the hip, aggressive turn around from the dip to drive Push jerk violations: movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out overhead, not standing all the way up Rhabodomylosis the breakdown of muscle cells contents that result in the release of muscle fiber contents into the bloodstream; symptoms include: severe muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys Movements OLY lifts are based on: deadlift, clean, squat, jerk Factors that can be varied in a workout: time, load, movement, objects, environment Causes of Rhabdo intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor The 3 macronutrients: protein, carbohydrates, fat GHD exercises: uses the abs and hip flexors; the Crossfit exercises that use GHD are hip extension, back extension, hip and back extension, and GHD sit up Traditional definitions of strength from Crossfits definition of strength: traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent Crossfit hydration recommendations: half your body weight in ounces Crossfit trainer license agreement signed during course registration process: Which clients need to be cleared for exercise? Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: When to refer an athlete for medical TX? Understand proper credential name and use earned from meeting the program requires: How to assess effectiveness of a program? Results of clients will prove the effectiveness; safety; efficacy; efficiency. Purpose of rest days and why to program them? recovery;. They should be programmed after three days of work or two days after five days of work. Goal of scaling and how to scale for all populations: Make the workout applicable for all athletes Understanding of movement functions and redundancy: One leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything. Scope of movements used in crossfit programing: - mono structural; run, bike, swim,row, jump rope - gymnastics; air squat, pull-up, pushup, sit-up - weightlifting; dead lifts, shoulder press, cleans Factors that can be varied, the most important factors, how to apply variance to work outs: Time/Force or Load/Distance - Most important Goal of crossfit programing: to increase fitness and GPP Define and give examples of the 3 major movement modalities: Gymnastics=body weight exercises or calisthenics to improve body control; air squat, pullup, pushup Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts, cleans, snatch Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip Define and give examples of common workout formats: 3 days on 1 day off 5 days on 2 days off Day 1 - One modality Day 2 - Two rounds for time Day 3 - Three AMRAP How to increase power in workouts? Identify the scope of the movements used in crossfit programing Ex: functional movement gymnastics weightlifting monostructural Benefits of the GHD foundational exercises: Hamstring raises on the glute-ham developer (GHD) build powerful hamstrings that might improve sprinting speed and jumping ability. And they provide a great way to focus on the posterior chain without loading the back as in good mornings and deadlifts. How movements of the GHD are similar or dissimilarar to the 9 foundational movements: Hip extension - dynamic hip, static trunk Back extension - static hip, dynamic trunk Hip/Back extension - dynamic hip & trunk GHD Sit-up - dynamic hips, static trunk Identify what musculature and how it is used for the foundational GHD exercises? abs and hip flexors Progression for introducing an athlete to GHD: Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed GHD: The foundational GHD exercises used in crossfit and how to perform them: Primary muscles of the core: abs erectors hip flexors Primary role of abdominals: Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension. Define core strength and midlife stabilization: Lack of movement around that line (pelvis to spine) while engaged in functional movement is core strength =midline stabilization. Midline critical to engage when doing overhead or core to extremity functional movements. Midline is what keeps it all together Benefits of weighing and measuring food: Benefits of eating Paleo: The Zone diet (block prescription, amount of macronutrients in a block, how to create a meal, caloric breakdown of macronutrients, when to change the RX) Crossfit diet for optimizing performance and recommended diet for avoiding sickness: Hyperinsulinemia and dangers of chronically elevated insulin levels: The effects a highly refined, processed carb diet can have on health: plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers, and diabetes. Importance of diet in fitness and health: Relationship between macronutrients and hormones: Every time you eat, the macronutrients protein and carbohydrate generate complex hormonal responses in your body. These responses ultimately determine how much body fat you will store. Knowing how to control these responses is the real power of nutrition and the gateway to the zone. Roles of hormones (insulin and glucagon) for blood sugar control: Blood sugar regulation is the process by which the levels of blood sugar, primarily glucose, are maintained by the body. Glucose regulation in the body is a process of keeping the body in homeostasis. Insulin and glucagon are the main hormones involved. Relative demand on the neurological system as load increases: as load increases, so does the demand on the neurological system. This is one of the limiting factors of the maximum productive application of force (think technique); the other is biological demand. Threshold training and threshold speed and how to use threshold training as a tool for practicing and improving technique while maximizing speed: to increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics How to apply threshold training within a workout and why this is extricably bound to optimizing results: Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity Define and differentiate safety, efficiency, efficacy, in relation to evaluating a fitness program and how to apply to crossfit clients: safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement. ?? Define crossfit: A core strengthing program made up of constantly varied high intensity functional movements The characteristics of functional movements: universal motor recruitment patterns; load, speed, distance Universal motor recruitment patterns: found in everyday life; funtional movement Characteristics of functional movement (natural, universal motor recruitment patterns, essential, safe, compound yet irreducible, core to extremity, high power producing): Natural Universal Motor Recruitment Patterns Essential Safe compound yet Irreducible Core to Extremity High Power Producing Compound yet irreducible: you cannot break down into individual movement and get the same benefit Define and calculate power: ability of a muscular unit to apply max force in minimum time; force x distance =time; time rate of doing work Define and calculate work: ability to perform real physical work ForceXDistance/time = power Intensity and how it's related to power: "power" higher intensity causes results to happen faster and better;Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness Relative changes in force, distance, and time change power input: Relationship of intensity and results: insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity Define variance: Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat Define general physical preparedness: General physical preparedness (GPP) is something that all crossfit athletes possess in some sort of way. This basically means that if you are asked to run a mile or back squat heavy, you're going to be pretty decent at both, especially compared to an athlete who only runs or an athlete who only back squats. Concept of falling at the margins of your experience and how it relates to variance in crossfit: constant variance prepares you at your margins of experience to prevent failure at margins of experience; Difference between specialization and crossfit: GPP is random and broad; specialization is focusing on specific skills The Hopper: a container holding an infinite number of randomized physical tasks, from this container tasks are pulled, and you are asked to perform them to best of your ability Sickness wellness fitness continuum: 4th model of fitness; measuring, BP, body fat, bone density, triglyceride, good and bad cholesterol, flexibility, muscle mass How each model of crossfits four supporting models (general physical skills, the Hopper, metabolic pathways, sickness wellness fitness continuum) can assess fitness to determine the fittest individual and what each model illustrates in relation to Crossfits definition of fitness: Training vs practice and the adaptations developed under both: training is organic builds an increase in physical skills involving organic changes through the productive application of force. It is a cardio resp endurance, stamina, strength and flexibility. Practice builds neurological skills of technique of coordination, accuracy, agility and balance Interpret the power curve: Fittest has greatest area under the power curve and the curve is the defining measure of health Work capacity and how it's illustrated by the power curve: power=intensity Intensity is power intensity is the independent variable commonly associated with max favourable adaption to exercise ?? Goal of Crossift in relation to power curve: Crossfit being an evidence based fitness program: Demonstrate an understanding of movement functions and redundancy: one leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything Functional Movement Characteristic: Essential to independent living and quality of life and inhibits increpitude Functional Movement Characteristic: Essential to independent living and quality of life and inhibits increpitude Define the terms and strategy of intensity: Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results form working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances Define and articulate the importance of core strength and midline stabilization core zstrength 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 Define and identify flexion and extension about a given joint: Flexion- decrease angle of joint Extension- increase angle of joint