CROSSFIT LEVEL 1 TEST
The CrossFit prescription of "relative intensity" refers primarily to scaling workouts based on:
a. The force and time of the workout
b. The nutrition of the athlete
c. The amount of recovery between workouts
d. The physical and psychological tolerances of the individual - CORRECT ANSWER -D
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life, sport, and
combat is best accomplished through which of the following?
a. Intensity
b. Functional movements
c. Power
d. Variance - CORRECT ANSWER -B
The element in the push jerk that differentiates it from other pressing variations is the
a. flexion of the hips and knees in the receiving position.
b. elbows slightly in front of the bar in the rack position.
c. extension of the hips.
d. width of the grip on the barbell. - CORRECT ANSWER -A
What is CrossFit? - CORRECT ANSWER -Constantly varied, high-intensity functional movement
Every meal, every snack, must contain ... blocks of protein, carbohydrate and fat - CORRECT ANSWER
-equivalent (zone diet)
Define block regarding the zone diet - CORRECT ANSWER -A unit of measure to simplify the process
of making balanced meals
1 block of protein - CORRECT ANSWER -7 g of protein
,1 block of carbohydrate - CORRECT ANSWER -9 g of carbohydrate
How to calculate zone block prescription: - CORRECT ANSWER -Lean body mass (lb) x activity level
(g/lb of lean body mass) / 7 (g protein/block)
1 block of fat - CORRECT ANSWER -3 g of fat
*because most protein sources contain fat (ex: meat) individuals should only add 1.5 g for each fat
block when building meals
What is the macro distribution of the zone diet? - CORRECT ANSWER -40% carb
30% protein
30% fat
What are the four models used in the definition of fitness? - CORRECT ANSWER -1. the ten general
physical skills
2. the hopper
3. the metabolic pathways
4. sickness wellness sickness continuum
What are the 9 foundational movements? - CORRECT ANSWER -Air squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk
Deadlift
Sumo deadlift high pull
Med ball clean
Air squat points of performance (7) - CORRECT ANSWER -Shoulder width stance
Hips descend back and down
, Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension
How to correct the loss of a neutral position due to flexion in lumbar spine?
Air squat - CORRECT ANSWER -Cue athlete to lift chest
Have them raise their arms as they descend into bottom of the squat
How to correct athlete placing weight on toes or shifting to toes?
Air squat - CORRECT ANSWER -Have them exaggerate weight on their heels by lifting toes slightly
throughout movement
Give a tactile cue to push hips back and down
How to correct not going low enough in the squat? - CORRECT ANSWER -Cue "lower!" unrelentingly
Have them squat to a target that places hip crease lower than knees to develop awareness of depth
(stack of plates)
How to correct improper line of action (hips not traveling back, with knees moving excessively
forward placing weight on toes)?
Air squat - CORRECT ANSWER -Give a tactile cue to push hips back and down
Block the knees' forward travel with hand at initiation of descent to encourage hip movement
How to correct knees not tracking in line with toes (causing them to roll inside the feet)?
Air squat - CORRECT ANSWER -Cue "push your knees out" or "spread the ground apart w/ your feet"
Use a target on outside of knee for athlete to reach (your hand)
What does squat therapy correct? - CORRECT ANSWER -Multiple fault squat or immature squat
What is multiple fault squat? - CORRECT ANSWER -Inability to:
Maintain lumbar curve
The CrossFit prescription of "relative intensity" refers primarily to scaling workouts based on:
a. The force and time of the workout
b. The nutrition of the athlete
c. The amount of recovery between workouts
d. The physical and psychological tolerances of the individual - CORRECT ANSWER -D
Preparing an athlete for the unforeseen, unknown, and unknowable aspects of life, sport, and
combat is best accomplished through which of the following?
a. Intensity
b. Functional movements
c. Power
d. Variance - CORRECT ANSWER -B
The element in the push jerk that differentiates it from other pressing variations is the
a. flexion of the hips and knees in the receiving position.
b. elbows slightly in front of the bar in the rack position.
c. extension of the hips.
d. width of the grip on the barbell. - CORRECT ANSWER -A
What is CrossFit? - CORRECT ANSWER -Constantly varied, high-intensity functional movement
Every meal, every snack, must contain ... blocks of protein, carbohydrate and fat - CORRECT ANSWER
-equivalent (zone diet)
Define block regarding the zone diet - CORRECT ANSWER -A unit of measure to simplify the process
of making balanced meals
1 block of protein - CORRECT ANSWER -7 g of protein
,1 block of carbohydrate - CORRECT ANSWER -9 g of carbohydrate
How to calculate zone block prescription: - CORRECT ANSWER -Lean body mass (lb) x activity level
(g/lb of lean body mass) / 7 (g protein/block)
1 block of fat - CORRECT ANSWER -3 g of fat
*because most protein sources contain fat (ex: meat) individuals should only add 1.5 g for each fat
block when building meals
What is the macro distribution of the zone diet? - CORRECT ANSWER -40% carb
30% protein
30% fat
What are the four models used in the definition of fitness? - CORRECT ANSWER -1. the ten general
physical skills
2. the hopper
3. the metabolic pathways
4. sickness wellness sickness continuum
What are the 9 foundational movements? - CORRECT ANSWER -Air squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk
Deadlift
Sumo deadlift high pull
Med ball clean
Air squat points of performance (7) - CORRECT ANSWER -Shoulder width stance
Hips descend back and down
, Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension
How to correct the loss of a neutral position due to flexion in lumbar spine?
Air squat - CORRECT ANSWER -Cue athlete to lift chest
Have them raise their arms as they descend into bottom of the squat
How to correct athlete placing weight on toes or shifting to toes?
Air squat - CORRECT ANSWER -Have them exaggerate weight on their heels by lifting toes slightly
throughout movement
Give a tactile cue to push hips back and down
How to correct not going low enough in the squat? - CORRECT ANSWER -Cue "lower!" unrelentingly
Have them squat to a target that places hip crease lower than knees to develop awareness of depth
(stack of plates)
How to correct improper line of action (hips not traveling back, with knees moving excessively
forward placing weight on toes)?
Air squat - CORRECT ANSWER -Give a tactile cue to push hips back and down
Block the knees' forward travel with hand at initiation of descent to encourage hip movement
How to correct knees not tracking in line with toes (causing them to roll inside the feet)?
Air squat - CORRECT ANSWER -Cue "push your knees out" or "spread the ground apart w/ your feet"
Use a target on outside of knee for athlete to reach (your hand)
What does squat therapy correct? - CORRECT ANSWER -Multiple fault squat or immature squat
What is multiple fault squat? - CORRECT ANSWER -Inability to:
Maintain lumbar curve
