Crossfit level one notes Newest Actual Exam
Complete Questions Ans Detailed
Answers Graded A+ 2025/2026.
What is Crossfit - ANSWER C.V F.M H.I
Constantly Varied
Functional Movement
High Intensity
C.V. Constantly Varied - ANSWER G.P.P General Physical
Preparedness
Broad General and Incisive fitness
F.M. Functional Movement - ANSWER Natural moment found in
nature.
U.M.R.P. Universal Motor Recruitment Patterns
essential to life
F.M. Are safe even at 1 Max Reps
Compound
Multi jointed
Core to Extremity
Moving large loads, Long distance and Quickly
H.I. High Intensity - ANSWER Power = Intensity
Intensity = Results
Intensity is the independent variable most commonly associated with
Maximizing favorable adaptation to exercise.
9 foundational movements common themes - ANSWER Midline
stabilization
Posterior chain of engagment
Core to extremity
,Full range of motion
Active shoulders
Air Squat set-up - ANSWER Shoulder-width stance
Air Squat execution - ANSWER Hips descend back and down
hips descend lower than knees
Lumbar Curve maintained
Heels down
Knees inline with toes
Air Squat Finish - ANSWER Complete at full hip and knee
extension
Air Squat faults Loss of a neutral position due to flexion in back -
ANSWER Correction
Cue the athlete to lift chest
Have athlete raise arms as she/he descends to the bottom of the squat
Air Squat fault Weight on toes or shifting to toes - ANSWER
Correction
Have the athlete Exaggerate weight on the heels by lifting the toes
slightly throughout the entire movement
Air Squat fault not going low enough in squat - ANSWER Cue
"Lower" and do not relent
Have the athlete squat to a target that places hip crease lower than the
knee to develop awareness of depth.
Air Squat fault Improper line of action
Hips do not move back
knees move excessively forward placing weight on toes - ANSWER
Correction
Give a tactile cue block the forward travel with the hand at the initiation
of the descent to encourage movement of the hips.
Air Squat fault knees not tracking inline with the toes, which usually
causes r=them to roll inside the feet - ANSWER Correction
Cue "Push knees out" or
, "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 faults
Inability to
Maintain lumbar curve
Keep the weight on heels
Keep the knees tracking in line with the feet
and Get the depth of the squat all at the same time.
Immature squat
All points of performance are maintained but
the athlete has to cantilever forward excessively onto the Quads to main
balance - ANSWER Correction
Squat Therapy
Set athlete facing a wall or racked bar with a target at depth.
Set her/him in the proper stance, with heels to the box
chest close to wall.
Have the athlete squat to box slowly,maintaining control and weight on
heels.
Front Squat set-up - ANSWER Shoulder-width stance
Loose finger grip on the bar
Hands outside of shoulders
Elbows high (upper arms parallel with the floor)
Front Squat Execution - ANSWER Hips descend back and down
Lumbar curve maintained
Knees inline with toes
Hip descends lower than knee
Heels down.
Complete Questions Ans Detailed
Answers Graded A+ 2025/2026.
What is Crossfit - ANSWER C.V F.M H.I
Constantly Varied
Functional Movement
High Intensity
C.V. Constantly Varied - ANSWER G.P.P General Physical
Preparedness
Broad General and Incisive fitness
F.M. Functional Movement - ANSWER Natural moment found in
nature.
U.M.R.P. Universal Motor Recruitment Patterns
essential to life
F.M. Are safe even at 1 Max Reps
Compound
Multi jointed
Core to Extremity
Moving large loads, Long distance and Quickly
H.I. High Intensity - ANSWER Power = Intensity
Intensity = Results
Intensity is the independent variable most commonly associated with
Maximizing favorable adaptation to exercise.
9 foundational movements common themes - ANSWER Midline
stabilization
Posterior chain of engagment
Core to extremity
,Full range of motion
Active shoulders
Air Squat set-up - ANSWER Shoulder-width stance
Air Squat execution - ANSWER Hips descend back and down
hips descend lower than knees
Lumbar Curve maintained
Heels down
Knees inline with toes
Air Squat Finish - ANSWER Complete at full hip and knee
extension
Air Squat faults Loss of a neutral position due to flexion in back -
ANSWER Correction
Cue the athlete to lift chest
Have athlete raise arms as she/he descends to the bottom of the squat
Air Squat fault Weight on toes or shifting to toes - ANSWER
Correction
Have the athlete Exaggerate weight on the heels by lifting the toes
slightly throughout the entire movement
Air Squat fault not going low enough in squat - ANSWER Cue
"Lower" and do not relent
Have the athlete squat to a target that places hip crease lower than the
knee to develop awareness of depth.
Air Squat fault Improper line of action
Hips do not move back
knees move excessively forward placing weight on toes - ANSWER
Correction
Give a tactile cue block the forward travel with the hand at the initiation
of the descent to encourage movement of the hips.
Air Squat fault knees not tracking inline with the toes, which usually
causes r=them to roll inside the feet - ANSWER Correction
Cue "Push knees out" or
, "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 faults
Inability to
Maintain lumbar curve
Keep the weight on heels
Keep the knees tracking in line with the feet
and Get the depth of the squat all at the same time.
Immature squat
All points of performance are maintained but
the athlete has to cantilever forward excessively onto the Quads to main
balance - ANSWER Correction
Squat Therapy
Set athlete facing a wall or racked bar with a target at depth.
Set her/him in the proper stance, with heels to the box
chest close to wall.
Have the athlete squat to box slowly,maintaining control and weight on
heels.
Front Squat set-up - ANSWER Shoulder-width stance
Loose finger grip on the bar
Hands outside of shoulders
Elbows high (upper arms parallel with the floor)
Front Squat Execution - ANSWER Hips descend back and down
Lumbar curve maintained
Knees inline with toes
Hip descends lower than knee
Heels down.
