Download Crossfit Level 1 Exam Questions And Answers Latest Update 2025 and more Exams Nutrition in PDF only on Docsity!
Latest Update 2025
What is the main goal of Crossfit? - correct answer ✅To increase an individual's competency and abilities at all physical tasks What are the 10 fitness domains Crossfit can improve? What are their definitions? - correct answer ✅- 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
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- Balance: Ability to place center of gravity in relation to base of support
- Accuracy: Ability to control movement in a given direction at a given intensity How is Crossfit different from typical training approaches? - correct answer ✅Crossfit utilizes high-intensity compound movements and workouts that are geared to increase overall athletic performance. More holistic than specialized isolated exercise What are the main exercises and training practices at Crossfit? - correct answer ✅Metabolic conditioning, gymnastic movements, olympic lifts, some isometric movements, and sports activities What does "Core Strength and Conditioning Program" Mean? - correct answer ✅2 senses of the word Core:
- The workouts and exercises of crossfit are the core backbone of any athletic endeavor
- It's literally exercising for your core (abs) and the functional axis of the body
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What affect does Crossfit have on neuroendocrine response? - correct answer ✅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 is Cross-training and does Crossfit utilize it? - correct answer ✅Cross-training is participating and practicing for multiple sports. Crossfit often combines small amounts of cross- training into their client's programs. Practicing these moves will specifically help athletes learn new skills and improve old ones. How does Crossfit use functional movement? - correct answer ✅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. What diet does Crossfit recommend? - correct answer ✅The zone diet, which typically recommends 30% protein, 40% carb, and 30% fat. Diet is centered around lean meats
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and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Higher protein is recommended for more elite athletes. What do Crossfit's Fitness models measure? - correct answer ✅They are used to systematically measure and understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person is. What is Crossfit's 1st model to measure fitness? - correct answer ✅How experienced the athlete is in the 10 General Physical skills What's Crossfit's 2nd model to measure fitness? - correct answer ✅The hopper. This model suggests that if a workout was given to you completely at random with varying reps, sets, rest periods, exercises, order of exercises, routines, periodization, etc. on different days, you would be able to complete the routine. What's Crossfit's 3rd model to measure fitness? - correct answer ✅The metabolic pathways model. This suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system.
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What is the Theoretical Hierarchy of Development for an athlete? - correct answer ✅If you have a deficiency at any level along the hierarchy, all levels below will suffer What are the roles of safety, efficacy and efficiency? - correct answer ✅All 3 of these should be working with eachother, if you specialize in one or 2, it could negatively impact another. Here are what they mean:
- Safety: The amount of people that end up at the finish line without any injuries
- Efficacy: What will the client recieve? In Crossfit, we increase work capacity across time and modal domains
- Efficiency: How quickly the client can expect to achieve their results What is the progression that crossfit athletes should take? - correct answer ✅First, develop mechanics (techniques of movement), then establish consistency (a schedule to practice movements), finally add intensity (how difficult the workouts are). What are the differences between mechanics, technique, form, and style? -
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correct answer ✅- Mechanics: The amount of relative power, torque, and angles an athlete can get on their movements
- Technique: The method to success for completion of a movement. It's what increases the amount of work for the energy expended. Some techniques are better/worse than others (form)
- Form: The "Shoulds" and "Should nots" applied to mechanics and technique
- Style: The signerature to the movements of each individual. Style doesn't compromise technique Intensity vs technique: - correct answer ✅Crossfit is all about quantifiable fitness. Using great technique with high intensity is required. Each person has their own healthy balance What is threshold training? - correct answer ✅Finding the intensity where errors just start to occur, then try to reduce errors at that intensity What is crossfit's view on insulin and health? - correct answer ✅Hyperinsulinism (too much insulin) is the cause of most chronic disease, especially diabetes
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- Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.)
- Find Activity level (anywhere from 0.5-1.2 depending on activity level)
- Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g)
- Daily protein requirements (116g) / 7 = Blocks Per Day (17) What should an athlete do if their performance suffers due to weight loss? - correct answer ✅Increase the amount of fat. Some crossfit athletes get 70% of their calories from fat. What supplements are recommended in Crossfit? - correct answer ✅Fish oil or Omega-3 supplement. Crossfit recommend such a high amount of fat that getting the right balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If the individual is vegan, algae oil is recommended. What does the schedule look like for crossfit athletes? - correct answer ✅3 days on, 1 day off. Because of most people's work schedule, it can be adjusted to 5 days on and 2 days off.
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What are the 3 exercise modalities and what are their purpose? - correct answer ✅1. Monostructural metabolic conditioning: repeated movements over a long time, mostly used to improve cardio and stamina
- Gymnastics: Body-weight exercises aimed at improving body control by improving neurological components (balance, coordination, agility, accuracy, and functional strength)
- Weightlifting: Combines olympic lifts and powerlifting, where the aim is to increase full-body strength and power What is the workout structure in CF? - correct answer ✅ What is scaling? - correct answer ✅Making an exercise or workout easier with fewer reps, movements, or work In Crossfit, how is the body divided? - correct answer ✅4 body parts: spine, pelvis, femur, tibia 3 joints: sacroiliac joint, hip joint, knee joint 2 directions for joint movement: trunk and leg
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- 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's the point of doing overhead squats? - correct answer ✅Improve squat technique, incredible core exercise, works on midline control, stability, and balance. What are the benchmarks for beginning, good, and great deadlifts?
correct answer ✅Beginner: body-weight deadlift Good: 2x body-weight Great: 3x body-weight What are the 3 guiding principles for proper technique of the deadlift? - correct answer ✅Orthopedic safety, functionality, and mechanical advantage: Due to concerns with hip immobility and lack of functionality, wide stances for the deadlift are not recommended
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What are the 6 abilities of an effective trainer? - correct answer ✅- Teaching: Ability to articulate and instruct the mechanics of each move
- Seeing: Ability to discern good from poor movement mechanics
- Correcting: Ability to facilitate better mechanics for an athlete using verbal, visual, and/or tactile cues
- Demonstration: Ability to provide an accurate visual representation of the movement. This also means "walking the talk."
- Group and/or gym management: Ability to organize and manage a gym facility
- Presence and attitude: Ability to create a positive and engaging learning environment What are the guiding tenants for gaining expertise as a trainer? - correct answer ✅- Master the fundamentals: Understand that clients progress with movement, then consistency, then intensity. You must be a master of all 3 to really understand the process. Don't make your workouts super difficult to impress clients, work at their speed
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What is Progressive scaling? Who should it be used for? - correct answer ✅It's continually adjusting the difficulty of a workout (during the workout) so that an exhausted athlete can continue to move. Should be used for more advanced athletes and should be applied cautiously. How do you minimize equipment related injuries? - correct answer ✅- 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 much fluid should athletes drink? - correct answer ✅Drink only when thirsty. If you overcompensate with water to prevent body-weight loss, performance will suffer and could be deadly (Exercise-associated hyponatremia)
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How can trainers advance their education? - correct answer ✅- 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 What is Crossfit's advice for success as a trainer? - correct answer ✅Markets are largely unknowable, excellence is obvious to everyone, and free markets reward excellence. So be excellent. What is the process for using Crossfit in a gym or facility to advertise/do? - correct answer ✅To use Crossfit's brand name, you need to be an affiliate with Crossfit. To do that, you need to complete their online form and give payment.
