Level 1 CrossFit Coach Exam Questions and Answers 2023

CrossFit Aims - Answer- To forge a broad, general and inclusive fitness program to best prepare trainees for any physical contingency- prepare them not only for the unknown, but also for the unknowable. OPTIMIZING HUMAN PERFORMANCE CrossFit Prescription - Answer- Constantly varied, high-intensity, functional movements. Functional Movements - Answer- Universal motor recruitment patterns that are performed in a wave of contraction from core to extremity No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Intensity - Answer- Is defined as power and is the independent variable most commonly associated with maximizing favorable adaption to exercise Evidence-Based Fitness - Answer- Not based on theory but on measurable, observable, repeatable facts (Data) CrossFit Methodology - Answer- Depends on full disclosure of methods, results, and criticisms CrossFit is empirically driven, clinically tested and community developed Sport of Fitness - Answer- CrossFit Increased Work Capacity - Answer- Holy Grail of performance improvement Adaptations - Answer- CrossFit increases work capacity across broad time and modal domains Olympic Weightlifting - Answer- Develops strength (especially in the hips), speed, and power like no other training modality Olympic Lifts - Answer- Serve as the core of one's resistance training throughout one's life They elicit a profound neuroendocrine response Throwing - Answer- Medicine Ball Real Physical Work - Answer- Force x Distance Average Power - Answer- Force x Distance/Time Fitness - Answer- The ability to move large loads, long distances, quickly in the broadest variety of domains Health - Answer- The ability to sustain fitness throughout one's life CrossFit's Prescription for Fitness - Answer- Constantly varied high intensity functional movements Good Trainers vs. Great Trainers - Answer- Finding a balance btwn technique and intensity Compound Movements - Answer- Multi-joint movements 10 Fitness Domains - Answer- 1. Cardiovascular & Respiratory Endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy Core Strength & Conditioning Program - Answer- CrossFit 1. Maximizing neuroendocrine response 2. Developing power 3. Cross training with multiple training modalities - Answer- CrossFit Core Strength & Conditioning - Answer- Developing athletes from the core to the extremities Athlete (By Crossfit terms) - Answer- A person who is trained or skilled in strength, power, balance & agility, flexibility and endurance Hierarchy of Effort - Answer- 1. Diet 2. Metabolic Conditioning 3. Gymnastics 4. Weightlifting & Throwing Fringe Athletes - Answer- Sumo Wrestler, Triathlete, Marathoner, Power Lifter Specialized Athletes Diet - Answer- Lays the foundation for fitness & health Metabolic Conditioning - Answer- Builds capacity in each of 3 metabolic pathways (aerobic ~ lactic acid ~ phosphocreatine) Gymnastics - Answer- Reliance on the body's own weight as the sole source of resistance, establishes functional capacity for body control and range of motion Weightlifting & Throwing - Answer- Develop ability to control external objects and produce power Sport - Answer- Applies fitness in competitive atmosphere with more randomized movements and skill mastery Plyometrics - Answer- Muscle extension to a contraction in a rapid or explosive manner Box jumps Anaerobic Systems - Answer- 1. Phosphagen System 2. Lactic Acid System Squatting, running 100-meter, pull ups Aerobic Activity - Answer- Activities that are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Swimming a mile, running on treadmill 20 mins, watching tv Anaerobic Activity - Answer- Activities that are less than 2 minutes in duration and involve moderate to high power output or intensity Allows us to exert tremendous forces over a very brief time Olympic Lifts - Answer- 1. Clean and Jerk 2. Snatch Olympic Lifts - Answer- Train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training Core to Extremity - Answer- Olympic Lifts teaches one to apply force to muscle groups in proper sequence, i.e. from the center of the body to its extremities Clean & Jerk And Snatch - Answer- Impart explosive forces & Condition the body to receive such forces from another moving body both safely and effectively Olympic Lifts Develop - Answer- 1. Strength 2. Muscle 3. Power 4. Speed 5. Coordination 6. Vertical Leap 7. Muscular Endurance 8. Bone Strength 9. Physical Capacity to Withstand Stress 10. Increase Maximum Oxygen Uptake (most important marker for cardiovascular fitness) Kinesthetic - Answer- The ability to feel movements of the limbs and body The Art of Strength & Conditioning Coaching - Answer- To develop a fitness that is varied yet complete 4 Defining Themes of CrossFit - Answer- 1. Neuroendocrine Response 2. Power 3. Cross training 4. Functional Movements Neuroendocrine Adaptation - Answer- A change in the body that affects one either neurologically or hormonally (Heavy load weight training, short rest btwn sets, high heart rates, high intensity training & short rest intervals are all associated with neuroendocrine response) Hormonal Responses - Answer- Increases in: 1. Testosterone 2. Insulin-like Growth Factor 3. Human Growth Hormone Power - Answer- Time rate of doing work (hard and fast) Intensity - Answer- Power Cross-Training - Answer- Exceeding the normal parameters of the regular demands of one's sport or training Functional Movements - Answer- Natural movement of multiple joints for every activity 1. Mechanically sound and safe 2. Elicit a high neuroendocrine response Diet - Answer- Carbs = 40% (low glycemic) Protein = 30% Fat = 30% Caveman Model - Answer- Diet that is low glycemic Fitness Standards - Answer- 1. Competency in 10 recognized physical skills 2. The performance of athletic tasks (even unfamiliar tasks) 3. Promotes & develops competency in each of 3 pathways (engines) Improvements in endurance, stamina, strength & flexibility - Answer- Come about through training Improvements in coordination, agility, balance & accuracy - Answer- Come about through practice Improvements in power & speed - Answer- Come about through both training & practice Phosphagen Pathway - Answer- Dominates the highest-powered activities, those that last less than 10 seconds (ANAEROBIC) Glycolytic Pathway - Answer- Dominates moderate-powered activities, those that last up to several minutes (ANAEROBIC) Oxidative Pathway - Answer- Dominates low-powered activities, those that last in excess of several minutes (AEROBIC) CrossFit Specialty - Answer- NOT specializing Routine - Answer- Is the enemy CrossFit Fitness - Answer- Equal Parts: 1. Gymnast 2. Olympic Weightlifter 3. Sprint athlete Cardiovascular/Respiratory Endurance - Answer- The ability of body systems to gather, process, and deliver oxygen Stamina - Answer- The ability of body systems to process, deliver, store & utilize energy Strength - Answer- The ability of a muscular unit, or combination of muscular units, to apply force Flexibility - Answer- The ability to maximize the range of motion at a given point Power - Answer- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time Speed - Answer- The ability to minimize the time cycle of a repeated movement Coordination - Answer- The ability to combine several distinct movement patterns into a singular distinct movement Agility - Answer- The ability to minimize transition time from one movement pattern to another Balance - Answer- The ability to control the placement of the body's center of gravity in relation to its support base Accuracy - Answer- The ability to control movement in a given direction or at a given intensity Interval Training - Answer- Mixes bouts of work and rest in timed intervals. Interval patterns of varying combinations of rest, work & repetitions 3 Waves of Endurance Training - Answer- 1. Increased maximal oxygen consumption 2. Increased lactate threshold 3. Increased efficiency Knee - Answer- Joint that connects the tibia & femur Hip - Answer- Joint that connects femur & pelvis Sacroiliac - Answer- Joint that connects the pelvis & spine Leg - Answer- Consists of tibia & femur Trunk - Answer- Consists of pelvis & spine 4 Parts of Body - Answer- 1. Tibia 2. Femur 3. Pelvis 4. Spine 3 Joints - Answer- 1. Knee 2. Hip 3. Sacroiliac 2 Motions - Answer- 1. Flexion 2. Extension Flexion - Answer- Reducing the angle of a joint Extension - Answer- Increasing the angle of a joint Powerful Hip Extension - Answer- Certainly necessary and nearly sufficient for elite athletic capacity Squat - Answer- A vital, natural & functional component of one's being QUINTESSENTIAL HIP EXTENSION EXERCISE FOUNDATION OF ALL GOOD HUMAN MOVEMENT 3-5 Year Odyssey - Answer- The road to powerful, effective hip extension Snatch - Answer- World's fastest lift Overhead Squat - Answer- Trains for efficient transfer of energy from large to small body parts (develops speed & core control) 1. Midline Control 2. Stability 3. Balance Overhead Squat - Answer- A masterpiece of expression on control, stability, balance, efficient power & utility Frontal Plane - Answer- Divides front 1/2 from back 1/2 of the body Bench Press - Answer- The king of upper body lifts Core to Extremity Muscle Recruitment - Answer- Good athletic movement begins at the core & radiates to the extremities Is foundational to athletic movement The Core - Answer- Comprised of: 1. Hip Flexors 2. Hip Extensors (glutes & ham) 3. Spinal Erectors 4. Quadriceps Power Zone - Answer- The core Power & Speed - Answer- Coupling force with velocity Postural/Mechanical Fault - Answer- The pelvis "chasing" the leg during hip flexion Power Zone in Shoulder Press - Answer- Used for stabilization only Power Zone in Push Press - Answer- Provides stability & primary impetus in both dip and drive 30% more weight than shoulder press Clean - Answer- World's most powerful lift Dead lift - Answer- The safe & sound approach by which any object should be lifted from the ground *increases head to toe strength 3 Pillars of Proper Technique - Answer- 1. Orthopedic Safety 2. Functionality 3. Mechanical Advantage Hip Flexors - Answer- Include the iliopsoas and rectus femoris Iliopsoas - Answer- Originates at the lumbar spine and attaches to the femur Rectus Femoris - Answer- The top piece of the quadriceps and it both extends the leg and flexes the hip Hyperinsulinemia - Answer- The chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate Block - Answer- A unit of measure used to simplify the process of making balanced meals The Template - Answer- Encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, & hits all 3 metabolic pathways within a framework of sets & reps & a cast of exercises. Novice Curse - Answer- To quickly move past the fundamentals & on to more elaborate, more sophisticated movements, skills or techniques Virtuosity - Answer- Performing the common uncommonly well The mark of true mastery & of genius & beauty Risk - Answer- Executing a movement that is likely to be missed or botched Originality - Answer- A movement or combination that is unique to the athlete Rhabdomyolysis - Answer- A breakdown of muscle cell contents that result in the release of muscle fiber contents into the bloodstream (high amounts of potassium will be found in blood) Compartment Syndrome - Answer- When sodium and calcium move from outside the muscles inward & start building up inside the muscle cells, causing very painful swelling Myoglobin - Answer- A resident inside the muscle cells that acts as a warehouse for oxygen (toxic to the kidneys) Ferrihemate - Answer- Toxic chemical When myoglobin & potassium leak out of muscle cells & make their way to the kidneys, Rhabdo Symptoms - Answer- 1. Severe Generalized Muscle Pain 2. Nausea & Vomiting 3. Abdominal Cramping 4. Dark-Colored Urine Hyponatremia - Answer- When all the sodium is washed out of your system by drinking too much water without salt Creatine Kinase - Answer- CK, CPK Is usually used as a marker for rhabdo Pull Ups & Dips - Answer- Key to developing the muscle-up Mutual Accomodation - Answer- Correctly organized, functionally sound systems are never in opposition. They m