CrossFit level 1 certification Questions and answers fully solved 2023
Definition of Crossfit - correct answer constantly varied, high intensity, func... [Show More] tional movement
(also known as Crossfits prescription)
What is functional movement - correct answer load, distance, and speed for production of high power
Define intensity - correct answer power
(intensity is the independent variable)
Crossfit methodology: - correct answer safety, efficacy, and efficiency
(the 3 most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data)
10 fitness domains of Crossfit: - correct answer cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Define athlete - correct answer a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina
Define Crossfit athlete - correct answer a person who is skilled or trained in strength, power, balance, and agility, flexibility, and endurance
How is energy derived? - correct answer aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy
Aerobic activity: - correct answer are usually greater than 90 seconds in duration and involve low to moderate power output or intensity
Ex: running on treadmill for 20 min, swimming a mile, watching TV
Anaerobic activity: - correct answer energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve moderate to high power output intensity
Ex: 100 m sprint, squatting, pull ups
Anaerobic systems: - correct answer phosphagen and glycolytic (lactic acid)
2 Olympic lifts: - correct answer clean and jerk and snatch
(they train athletes to activate more muscle fibers more rapidly more than through any other modality of training; develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns)
Hormonal responses vital to athletic development: - correct answer increased in testosterone, insulin-like growth factor, and human growth hormone
Adaptive responses to exercises capable of producing a significant neuroendocrine response: - correct answer mass and bone density
Power - correct answer time rate of doing work; also the definition of intensity
What is associated with high neuroendocrine response? - correct answer heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals
Cross training vs Crossfit - correct answer cross training is participating in several sports and Crossfit views cross training as exceeding the normal parameters of the regular demands of your sport training
Functional movement: - correct answer are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response
Crossfit diet: - correct answer protein 30%; carbohydrates 40%; fat 30%
Protein: - correct answer total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass
High glycemic carbohydrates: - correct answer raise blood sugar too rapidly
Ex: rice, bread, candy, potato, sweets, sodas
Crossfits 10 general physical skills: - correct answer cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Training refers to: - correct answer activity that improves performance through a measurable organic change in the body
Practice refers to: - correct answer activity improves performance through changes in the nervous system: power and speed and adaptations of both training and practice
Define accuracy - correct answer the ability to control movement in a given direction or at a given intensity
Define balance - correct answer the ability to control placement of the bodys center of gravity in relation to its support base
Define agility - correct answer the ability to minimize transition time from one movement pattern to another
Define coordination - correct answer the ability to combine several distinct movement patterns into a singular distinct movement
Define speed - correct answer the ability to minimize the time cycle of a repeated movement
Define power - correct answer the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time
Phosphocreatine: - correct answer short, anaerobic, max intensity, located in cytosol of muscle cells
Ex: 100 m dash
Glycolytic (lactate): - correct answer medium, anaerobic, medium to high intensity, cytosol of all cells
Ex: 400 m sprint
Oxidative: - correct answer long, aerobic, low intensity effort, mitochondria of cells
Ex: anything greater than 120 seconds of sustained effort
4 fitness models of Crossfit: - correct answer the 10 general physical skills, the Hopper, metabolic pathways, sickness-wellness- fitness continuum
Tabata: - correct answer interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity
Define sport: - correct answer the application of fitness in a fantastic atmosphere of competition and mastery
The theoretical hierarchy of the development of an athlete: - correct answer nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport
Fish oil: - correct answer dilutes excess toxic fat, reduces the inflammatory responses in the body
Flexion: - correct answer reduces the angle of a joint
Extension: - correct answer increases the angle at a point
Common faults of squats: - correct answer not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground
Therapies for common squat faults: - correct answer bar holds, box squats, bottom to bottom, push feet to outside of shoe to stretch the ground apart beneath
The general organic physical skills influenced by training: - correct answer cardiovascular/respiratory endurance, stamina, strength, flexibility
The general neurological physical skills improved through practice: - correct answer coordination, accuracy, agility, balance
The general physical skills improved through training and practice: - correct answer power and speed
Defining characteristic of functional movement: - correct answer universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing
The 3 areas of the 9 functional movements: - correct answer squat, press, deadlift
Scaling: - correct answer we scale load and intensity but not the program
Insulin resistance can cause: - correct answer decrease in cell membrane motility
If day one is metabolic conditioning what are days 2, 5, and 9? - correct answer day two is gymnastics and weightlifting; day 5 and 9 are either gymnastics OR weightlifting
How to reduce the possibility of getting Rhabdo: - correct answer gradually increase intensity; cautious about reducing the weight on a new or deconditioned athlete (someone who has been on a long break); allow time to stop and take the rest needed to complete the workout
How many grams of protein are in one block? - correct answer 7 grams
How many grams of fat are in a block? - correct answer 1.5 grams (1.5 in each protein block); total fat needed for one block is 3 grams
How many grams of carbs are in one block? - correct answer 9 grams
The knee join connects to which part of the body? - correct answer tibia and femur
The hip joint connects to which part of the body? - correct answer femur and pelvis
Hip extension is: - correct answer dynamic in the hips and static in the trunk; for a new athlete start with the Superman hold; back extension is dynamic in hip and trunk
Gymnastics: - correct answer establishes functional capacity for body control and ROM; it is the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous
presses to handstand, scales, and holds
Glycemic index: - correct answer the measure of a foods propensity to raise blood sugar levels
Push jerk points of performance: - correct answer full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive
OHS point of performance: - correct answer active shoulders throughout movement, bar stays overhead, in the frontal plane
OHS violations: - correct answer lazy elbows, bar goes forward in the frontal plane
Med ball clean violations: - correct answer hip doesn't open all the way, no shrug, pulling too early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the ball fully
Med ball clean points of performance: - correct answer hips to full extension, hip is extended and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all the way up in rack position to finish
Sumo deadlift high pull violations: - correct answer pulling too early with arms, hips not completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect decent (hips before arms), too slow, segmenting the movement, losing control and levelness of bar, running into the knees
Sumo deadlift high pull points of performance: - correct answer hips open before shrug and arm bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and finish high and outside, elbows are higher than hands at all times during the movement
The starting place for gymnastic competency: - correct answer the well known callisthenic movements: pull-ups, push ups, dips, and rope climb
Shoulder press violations: - correct answer bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face
Shoulder press points of performance: - correct answer constant tightness in midsection with ribs locked down, overhead and active shoulder at the top of the press, overhead means that the bar is over or just behind arch in foot with shoulder angle fully open, bar travels straight up
The sacroiliac joint connects what? - correct answer the pelvis and the spine
Push press violations: - correct answer out of sequence, press begins before hip opens up, cocking (pausing in the dip), forward inclination of chest, muted hip
Push press points of performance: - correct answer torso drops straight down on the hip, there is no forward inclination of the chest or muting of the hip, aggressive turn around from the dip to drive
Push jerk violations: - correct answer movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out overhead, not standing all the way up
Rhabodomylosis - correct answer the breakdown of muscle cells contents that result in the release of muscle fiber contents into the bloodstream; symptoms include: severe muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys
Movements OLY lifts are based on: - correct answer deadlift, clean, squat, jerk
Factors that can be varied in a workout: - correct answer time, load, movement, objects, environment
Causes of Rhabdo - correct answer intense exercise, alcohol, cocaine, dehydration, heat and humidity, Mevacor
The 3 macronutrients: - correct answer protein, carbohydrates, fat
GHD exercises: - correct answer uses the abs and hip flexors; the Crossfit exercises that use
GHD are
hip extension, back extension, hip and back extension, and GHD sit up
Traditional definitions of strength from Crossfits definition of strength: - correct answer traditional is around the muscular contractile force but in Crossfit what matters is the ability to apply muscular force to do real physical work which cannot be independent
Crossfit hydration recommendations: - correct answer half your body weight in ounces
Crossfit trainer license agreement signed during course registration process: - correct answer
Which clients need to be cleared for exercise? - correct answer
Factors affecting athlete safety such as equipment condition and arrangement and how to spot athletes: - correct answer
When to refer an athlete for medical TX? - correct answer
Understand proper credential name and use earned from meeting the program requires: - correct answer
How to assess effectiveness of a program? - correct answer Results of clients will prove the effectiveness; safety; efficacy; efficiency. [Show Less]
