CROSSFIT LEVEL 2 COMPREHENSIVE EXAM QUESTIONS
AND ANSWERS RATED A+
✔✔The human spine is more susceptible to injury when exposed to _________ force
vs. compression forces. - ✔✔shear
✔✔Midline stabilization; what is the most risky spinal position and potentially the most
injurious? - ✔✔loss of neutral spine, moving to significant spinal flexion
✔✔Core-to-extremity movements are less risky than movements that violate this pattern
because________________ - ✔✔the largest muscles are tasked with generating the
most force
✔✔What group of muscles are referred to when referencing posterior-chain? -
✔✔hamstrings, glutes, spinal erectors
✔✔Engaging the posterior-chain maximized performance by: - ✔✔• increasing power
generation
• increases efficiency
• maintains midline stabilization
• keeps the knees in line with the toes
✔✔True or False: There are no major safety issues with slow or incomplete hip
extension - ✔✔True
✔✔Poor hip function is usually expressed in one of three ways: - ✔✔• muted hip
• lack of hip extension
• slow hip extension
✔✔Define muted hip - ✔✔the hip never closes/flexes "permanently" open, which results
in the movement being predominately driven by the quads
✔✔Define lack of hip extension - ✔✔hips remaining flexed, not fully opening. This
results in a reduced power transmission
✔✔What does a lack in speed of hip extension affect? - ✔✔the acceleration of the
object being lifted
✔✔Define: full range of motion about a joint - ✔✔the natural anatomical beginning and
end position of a movement
✔✔Using full range of motion preserves ___________, _____________,
____________, reduces the change of _________ and __________ later in life. -
✔✔joint health, flexibility, strength, injury, decrepitude
, ✔✔True or False: If there is not a more pressing safety issues that. needs to be fixed
first, a trainer needs to preserve full range of motion above much else. - ✔✔True
✔✔Which stance promotes a more direct transfer of force through the heels / floor and
into the object being moved? - ✔✔Narrow stance (hip width)
✔✔Which stance allows for greater depth and contribution of the posterior chain? -
✔✔wider stance (shoulder width)
✔✔Heavy days should be used at leas ____________ or ________________ -
✔✔once a week OR once every two cycles (when a cycle is 3:1)
✔✔Heavy-day workouts consist of ____________ sets in the range of _____ to _____
repetitions at _______ % of a 1RM - ✔✔small, 1-5, 80-85
✔✔True or False: cueing during a heavy lifting session needs to be very direct -
✔✔True
✔✔To teach functional movements, a trainer must first understand (2) - ✔✔• what
defines proper mechanics
• what may cause poor movement
✔✔The ability to provide athletes with an accurate visual example of the movement at
hand. A trainer may do this using himself or herself as an example or by choosing
another athlete to provide the example. - ✔✔Demonstration
✔✔Demonstration provides a visual aid cue to demonstrate _______________, shows
__________________ standards, or explains __________ correction. - ✔✔points of
performance, range-of-motion, movement
✔✔To determine the intended stimulus of the workout, the trainer must consider the
following elements: - ✔✔• time domain
• loading
• repetition and/or distance
• movements
✔✔What are the three major categories for time domain? - ✔✔• short (<5)
• moderate (5-20)
• long (20 +)
✔✔_____________ is a product of the total reps and loading, or the total amount of
work completed during the workout. - ✔✔Volume
AND ANSWERS RATED A+
✔✔The human spine is more susceptible to injury when exposed to _________ force
vs. compression forces. - ✔✔shear
✔✔Midline stabilization; what is the most risky spinal position and potentially the most
injurious? - ✔✔loss of neutral spine, moving to significant spinal flexion
✔✔Core-to-extremity movements are less risky than movements that violate this pattern
because________________ - ✔✔the largest muscles are tasked with generating the
most force
✔✔What group of muscles are referred to when referencing posterior-chain? -
✔✔hamstrings, glutes, spinal erectors
✔✔Engaging the posterior-chain maximized performance by: - ✔✔• increasing power
generation
• increases efficiency
• maintains midline stabilization
• keeps the knees in line with the toes
✔✔True or False: There are no major safety issues with slow or incomplete hip
extension - ✔✔True
✔✔Poor hip function is usually expressed in one of three ways: - ✔✔• muted hip
• lack of hip extension
• slow hip extension
✔✔Define muted hip - ✔✔the hip never closes/flexes "permanently" open, which results
in the movement being predominately driven by the quads
✔✔Define lack of hip extension - ✔✔hips remaining flexed, not fully opening. This
results in a reduced power transmission
✔✔What does a lack in speed of hip extension affect? - ✔✔the acceleration of the
object being lifted
✔✔Define: full range of motion about a joint - ✔✔the natural anatomical beginning and
end position of a movement
✔✔Using full range of motion preserves ___________, _____________,
____________, reduces the change of _________ and __________ later in life. -
✔✔joint health, flexibility, strength, injury, decrepitude
, ✔✔True or False: If there is not a more pressing safety issues that. needs to be fixed
first, a trainer needs to preserve full range of motion above much else. - ✔✔True
✔✔Which stance promotes a more direct transfer of force through the heels / floor and
into the object being moved? - ✔✔Narrow stance (hip width)
✔✔Which stance allows for greater depth and contribution of the posterior chain? -
✔✔wider stance (shoulder width)
✔✔Heavy days should be used at leas ____________ or ________________ -
✔✔once a week OR once every two cycles (when a cycle is 3:1)
✔✔Heavy-day workouts consist of ____________ sets in the range of _____ to _____
repetitions at _______ % of a 1RM - ✔✔small, 1-5, 80-85
✔✔True or False: cueing during a heavy lifting session needs to be very direct -
✔✔True
✔✔To teach functional movements, a trainer must first understand (2) - ✔✔• what
defines proper mechanics
• what may cause poor movement
✔✔The ability to provide athletes with an accurate visual example of the movement at
hand. A trainer may do this using himself or herself as an example or by choosing
another athlete to provide the example. - ✔✔Demonstration
✔✔Demonstration provides a visual aid cue to demonstrate _______________, shows
__________________ standards, or explains __________ correction. - ✔✔points of
performance, range-of-motion, movement
✔✔To determine the intended stimulus of the workout, the trainer must consider the
following elements: - ✔✔• time domain
• loading
• repetition and/or distance
• movements
✔✔What are the three major categories for time domain? - ✔✔• short (<5)
• moderate (5-20)
• long (20 +)
✔✔_____________ is a product of the total reps and loading, or the total amount of
work completed during the workout. - ✔✔Volume
