Crossfit Level 1 Certification Exam Questions with Correct Answers - ANSWER - .... - ANSWER -athrosclorotic diesase ."extension" is - ANSWER -increases the angle of a joint ."extension" is - ANSWER -increasing the angle of a joint . ."flexion" is - ANSWER -reduces the angle of the joint ."flexion" is - ANSWER -reducing the angle of a joint and that .10 general physical skills - ANSWER -Cardiovascular/respiratory endurance, stam ina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. .5 causes of a bad squat? - ANSWER -1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effe ctive hip extension is a three to ve year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) In exibility. Tight hamstrings are a powe rful contributor to slipping into lumbar exion -
the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complex ity. .5 causes of a bad squat? - ANSWER -1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstr ing. The road to powerful, effective hip extension is a three to ve year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion -
the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity. .accuracy - ANSWER -The ability to control movement in a given direction or at a given intensity. .Accuracy - ANSWER -the ability to control movement in a given direction or at a given intensity. .Accuracy - ANSWER -The ability to control movement in a given direction or at a given intensity. .Adaptations - ANSWER -Evidence -based fitness, crossfit increases work capacity across broad time and modal domains. Publicly posting performance data, co -
developing our program in collaboration with other coaches, and our open -source charter in general has well positioned us to garner important lessons from our program - to learn precisely and accurately, that is about the adaptations elicited by CrossFit. Not trade impro vements in any other fitness metric for a decrease in work capacity. .Aerobic - ANSWER -Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. .Aerobic - ANSWER -when the majority of energy ne eded is derived aerobically. Usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Examples include running on treadmill for 20 mins, swimming a mile, or watching TV. .Agility - ANSWER -the ability to minimize t ransition time from one movement pattern to another. .Agility - ANSWER -The ability to minimize transition time from one movement pattern to another. .Agility - ANSWER -The ability to minimize transition time from one movement pattern to another. .Aim - ANSWER -Broad, general, inclusive fitness. Not only for the unknown, but also the unknowable. Skills and adaptations that most universally lend themselves to performance advantage. Specialty is not specializing. .Aim of Crossfit - ANSWER -broad, general and inclusive fitness .Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSWER -
Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat .Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSWER -
Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat .Air squat fault: immature squat - - lumber curve is mai ntained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance - ANSWER -Corrections: 'Squat therapy' .Air squat fault: immature squat - - lumber curve is maintained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance - ANSWER -Corrections: 'Squat therapy' .Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. - ANSWER -Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. .Air squat fault: improper line of a ction: knees move excessively forward so that weight is on the toes. - ANSWER -Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. .Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - ANSWER -Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the ath lete to reach. .Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - ANSWER -Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the athlete to reach. .Air squat fault: multiple -fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time - ANSWER -Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. .Air squat fault: mu ltiple-fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time - ANSWER -Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. .Air squat fault: not low enough - ANSWER -Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth .Air squat fault: not low enough - ANSWER -Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth .Air squat fault: weight in, or shifting, to toes - ANSWER -Corrections: - exaggerate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down .Air squat fault: weight in, or shifting, to toes - ANSWER -Corrections: - exagger ate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down
the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complex ity. .5 causes of a bad squat? - ANSWER -1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe. 2) Poor engagement, weak control, and no awareness of glute and hamstr ing. The road to powerful, effective hip extension is a three to ve year odyssey for most athletes. 3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes. 4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion -
the worst fault of all. 5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity. .accuracy - ANSWER -The ability to control movement in a given direction or at a given intensity. .Accuracy - ANSWER -the ability to control movement in a given direction or at a given intensity. .Accuracy - ANSWER -The ability to control movement in a given direction or at a given intensity. .Adaptations - ANSWER -Evidence -based fitness, crossfit increases work capacity across broad time and modal domains. Publicly posting performance data, co -
developing our program in collaboration with other coaches, and our open -source charter in general has well positioned us to garner important lessons from our program - to learn precisely and accurately, that is about the adaptations elicited by CrossFit. Not trade impro vements in any other fitness metric for a decrease in work capacity. .Aerobic - ANSWER -Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. .Aerobic - ANSWER -when the majority of energy ne eded is derived aerobically. Usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Examples include running on treadmill for 20 mins, swimming a mile, or watching TV. .Agility - ANSWER -the ability to minimize t ransition time from one movement pattern to another. .Agility - ANSWER -The ability to minimize transition time from one movement pattern to another. .Agility - ANSWER -The ability to minimize transition time from one movement pattern to another. .Aim - ANSWER -Broad, general, inclusive fitness. Not only for the unknown, but also the unknowable. Skills and adaptations that most universally lend themselves to performance advantage. Specialty is not specializing. .Aim of Crossfit - ANSWER -broad, general and inclusive fitness .Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSWER -
Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat .Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSWER -
Corrections: - cue the athlete to lift chest. - have athlete raise their arms as they descend to bottom of the squat .Air squat fault: immature squat - - lumber curve is mai ntained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance - ANSWER -Corrections: 'Squat therapy' .Air squat fault: immature squat - - lumber curve is maintained - full depth is reached - heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance - ANSWER -Corrections: 'Squat therapy' .Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. - ANSWER -Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. .Air squat fault: improper line of a ction: knees move excessively forward so that weight is on the toes. - ANSWER -Corrections: - give a tactile cue to push the hips back and down - block the knees' forward travel with the hand at the initial portion of the descent. .Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - ANSWER -Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the ath lete to reach. .Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. - ANSWER -Corrections: - cue "push your knees out" spread the ground apart with your feet. - use a target on the outside of the knee for the athlete to reach. .Air squat fault: multiple -fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time - ANSWER -Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. .Air squat fault: mu ltiple-fault squat - Inability to: - maintain lumber curve, - keep weight on the heels, - keep the knees tracking in line with feet, - and get to depth all at the same time - ANSWER -Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. .Air squat fault: not low enough - ANSWER -Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth .Air squat fault: not low enough - ANSWER -Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth .Air squat fault: weight in, or shifting, to toes - ANSWER -Corrections: - exaggerate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down .Air squat fault: weight in, or shifting, to toes - ANSWER -Corrections: - exagger ate weight in the heels by floating the toes slightly throughout the entire movement - give a tactile cue to push the hips back and down
