Crossfit Level 1 Exam
Causes of a bad squat: - ANS - 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
\Flexion vs extension: - ANS - Flexion is decreasing the angle on a joint, extension is increasing
the angle
\How can trainers advance their education? - ANS - - Teach to Learn
- Watch other coaches who are more experienced
- Attend a Level 2 Certificate Course
- Attend additional courses
- Read and study everything related to training, movement, and health
- Learn from those outside of the Crossfit community
- Study crossfit.com
\How do you minimize equipment related injuries? - ANS - - Check equipment condition, use
and arrangement (Test equipment at maximum capacity, make sure equipment that allows
athletes to hang or hang upside down is checked and maintained, make sure the workout area
is clear and safe)
- Be prepared for equipment to fall (teach proper hand grip, help athlete develop body
awareness, teach other athletes how to properly spot, teach athletes how to bail safely, )
- Do a "dry run" of the workout before it begins
\How do you protect a client from rhabdomyolysis? - ANS - - Follow mechanics, then
consistency, then intensity
- Know the movements that have a higher rate of rhabdo (those that prolong eccentric
contraction)
- Scale workouts for clients appropriately
- Avoid progressive scaling
- Educate clients on the symptoms of rhabdo
\How does Crossfit use functional movement? - ANS - All movements in crossfit are multi-joint
and compound, which are found in natural movements more often than isometric movements.
Functional movements are not only safe but elicit the highest training response.
\How is Crossfit different from typical training approaches? - ANS - Crossfit utilizes high-intensity
compound movements and workouts that are geared to increase overall athletic performance.
More holistic than specialized isolated exercise
\How much fluid should athletes drink? - ANS - Drink only when thirsty. If you overcompensate
with water to prevent body-weight loss, performance will suffer and could be deadly
(Exercise-associated hyponatremia)
\How quickly should trainers increase intensity? - ANS - Set a few months for increasing load
and volume for athletes, then have gradual increases in intensity. It's smart to err on the safe
side.
, \In Crossfit, how is the body divided? - ANS - 4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
\In Crossfit's view, why is there so much disease? - ANS - They believe that fitness and health
are about the same thing. There are 3 types of ways your health can be: Sick, normal, or above
normal. If your athletics are above normal, your amount of health will be above normal and your
chance of sickness and disease will be low
\Intensity vs technique: - ANS - Crossfit is all about quantifiable fitness. Using great technique
with high intensity is required. Each person has their own healthy balance
\Is aerobic vs anaerobic exercise more important? - ANS - Both are important. The main
distinction is in the client's goals
\The "-ic" variation that contributes to 30% of disease: - ANS - - Kinetic: Physical trauma, car
crash, hit by person
- Toxic: environmental toxins
- Genetic: genetic disorder you are born with
- Microbic: virus, bacteria, prions
\Therapies for common faults with squatting: - ANS - - 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 accounts for 70% of disease in America? - ANS - Poor lifestyle habits
\What affect does Crossfit have on neuroendocrine response? - ANS - Crossfit produces an
enormous response in testosterone and growth factor hormones, simply by utilizing compound
movements with large weights at high intensity. The importance of this for athletes and those
looking to get in shape is incredible.
\What are 4 effective nutritional strategies? - ANS - 1. If you could not harvest it out of a garden
and eat it an hour later, it's not food.
2. Shop around the perimeter of the grocery store
3. If it has a food label, it's not food
4. If it is no-perishable, it's not food.
\What are the 10 fitness domains Crossfit can improve? What are their definitions? - ANS - -
Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
Causes of a bad squat: - ANS - 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
\Flexion vs extension: - ANS - Flexion is decreasing the angle on a joint, extension is increasing
the angle
\How can trainers advance their education? - ANS - - Teach to Learn
- Watch other coaches who are more experienced
- Attend a Level 2 Certificate Course
- Attend additional courses
- Read and study everything related to training, movement, and health
- Learn from those outside of the Crossfit community
- Study crossfit.com
\How do you minimize equipment related injuries? - ANS - - Check equipment condition, use
and arrangement (Test equipment at maximum capacity, make sure equipment that allows
athletes to hang or hang upside down is checked and maintained, make sure the workout area
is clear and safe)
- Be prepared for equipment to fall (teach proper hand grip, help athlete develop body
awareness, teach other athletes how to properly spot, teach athletes how to bail safely, )
- Do a "dry run" of the workout before it begins
\How do you protect a client from rhabdomyolysis? - ANS - - Follow mechanics, then
consistency, then intensity
- Know the movements that have a higher rate of rhabdo (those that prolong eccentric
contraction)
- Scale workouts for clients appropriately
- Avoid progressive scaling
- Educate clients on the symptoms of rhabdo
\How does Crossfit use functional movement? - ANS - All movements in crossfit are multi-joint
and compound, which are found in natural movements more often than isometric movements.
Functional movements are not only safe but elicit the highest training response.
\How is Crossfit different from typical training approaches? - ANS - Crossfit utilizes high-intensity
compound movements and workouts that are geared to increase overall athletic performance.
More holistic than specialized isolated exercise
\How much fluid should athletes drink? - ANS - Drink only when thirsty. If you overcompensate
with water to prevent body-weight loss, performance will suffer and could be deadly
(Exercise-associated hyponatremia)
\How quickly should trainers increase intensity? - ANS - Set a few months for increasing load
and volume for athletes, then have gradual increases in intensity. It's smart to err on the safe
side.
, \In Crossfit, how is the body divided? - ANS - 4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
\In Crossfit's view, why is there so much disease? - ANS - They believe that fitness and health
are about the same thing. There are 3 types of ways your health can be: Sick, normal, or above
normal. If your athletics are above normal, your amount of health will be above normal and your
chance of sickness and disease will be low
\Intensity vs technique: - ANS - Crossfit is all about quantifiable fitness. Using great technique
with high intensity is required. Each person has their own healthy balance
\Is aerobic vs anaerobic exercise more important? - ANS - Both are important. The main
distinction is in the client's goals
\The "-ic" variation that contributes to 30% of disease: - ANS - - Kinetic: Physical trauma, car
crash, hit by person
- Toxic: environmental toxins
- Genetic: genetic disorder you are born with
- Microbic: virus, bacteria, prions
\Therapies for common faults with squatting: - ANS - - 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 accounts for 70% of disease in America? - ANS - Poor lifestyle habits
\What affect does Crossfit have on neuroendocrine response? - ANS - Crossfit produces an
enormous response in testosterone and growth factor hormones, simply by utilizing compound
movements with large weights at high intensity. The importance of this for athletes and those
looking to get in shape is incredible.
\What are 4 effective nutritional strategies? - ANS - 1. If you could not harvest it out of a garden
and eat it an hour later, it's not food.
2. Shop around the perimeter of the grocery store
3. If it has a food label, it's not food
4. If it is no-perishable, it's not food.
\What are the 10 fitness domains Crossfit can improve? What are their definitions? - ANS - -
Cardiovascular endurance: Ability of a body system to gather, deliver, and utilize oxygen
- Stamina: Ability of body processes to process, deliver, store, and utilize energy systems
- Strength: Ability of a muscle joint, or multiple muscular units, to apply force
- Flexibility: Ability to maximize ROM at a given joint
- Power: Ability of a muscle unit, or multiple muscular units, to apply force over time
- Speed: The ability to minimize the time cycle of a repeated movement
- Coordination: Ability to combine several movement patterns into a distinct movement
- Agility: ability to minimze transition time from one movement pattern to another
