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CrossFit Level 1 Trainer Test Actual Exam
QUESTIONS AND CORRECT DETAILED ANSWERS
(VERIFIED ANSWERS)
Define CrossFit
constantly varied functional movement executed at high intensity.
Characteristics of Functional Movements:
- Natural
- UMRP: Universal motor recruitment pattern. (found everywhere)
- Essential: for quality of life, living independently, to do everyday things.
- Safe
- Compound yet irreducible (mutiple joints)
- Core to extremity.
Define and Calculate Work:
The ability to perform real physical work as measured by; force x distance
Define and Calculate Power:
The time rate of doing work; intensity; force x distance./time
Functional Movements;
large loads-- force
long distances-- distance(or reps)
quickly--time
Intensity
Power; is the independent variable most commonly associated with maximizing the rate or return. The greater/higher the intensity the better the results.
Most important characteristic of functional movements
Their capacity to move large loads over a long distances, quickly.
Crossfit Methodology
Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based"
Constantly Varied:
Exsposure to a program that is broad general and inclusive.
Factors to vary:
- loads
- distance
- time
4 equipment.
Being prepared for the unknown and unknowable.
What is GPP and it's definition:
General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift.
- Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
- Stamina (process, deliver, store and utilize energy)
- Strength (muscular unit, apply force)
- Flexibility (maximize ROM of a joint)
- Power(applying maximum force in minimum time)
- Speed (minimize time cycle of a repeated movement)
- Coordination (combine several patterns into a singular movement)
- Agility (minimizing transition time)
- Balance (control the body center of gravity)
- Accuracy ( controlling movement in any direction at anytime)
The Hopper
Is loaded with as many skills and drills from many different sports. and the implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combined in infinitely combinations.
Metabolic Pathways
3 Metabolic ways to provide energy to the body
- Phosphagen (quick)-- Anerobic(atp wothou oxygen)
- Glycolytic (quick but not fast)-- Anerobix
- Oxidative (long time)--aerobic(arp with oxygen)
Sickness and Wellness
The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the right side is fit. if all your numbers are on the right if you if you do get sick you have a better chance of getting well sooner.
Which 10 Physical Skills improve by training (4), practice (4) and both (2)?
- Endurance
- Stamina
- Strength
- Flexibility
- Coordination
- Agility
- Balance
- Accuracy
- Power
- Speed
Identify and Explain the 3 Metabolic Pathways
Anaerobic: Moderate to high power lasting less than several minutes (interval training)
- Phosphagen
- Glycolytic
Aerobic: Low power lasting longer than several minutes
- Oxidative
Interval Training is key for:
developing cardiovascular system without the loss of speed, strength, and power.
What is the Theoretically Hierarchy of the Development of an Athlete?
How does CF definition of fitness and health differ from conventional definitions?
Concepts of measurable, observable and repeatable and lend them self to CF being evidence based:
Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance
Define Technique
the movements or positions used to accomplish a task.
How does technique affect work accomplished and energy expended:
Technique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent.
How does technique confers safety, efficacy and efficiency?
safe technique reduces the risks involed in the movement.
technique efficacy increases the effects of the movement.
efficient technique reduces the length of time it takes to perform the movement.
Explain the relationship of coordination, accuracy, agility, and balance to practice & technique
these are the 4 physical skills that with practice you get better at and the do a nuerological change(caba)
Explain the relationship of technique to optimizing results:
Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics
Differentiate traditional definitions of strength from CrossFit's definition of strength
traditional is around the muscular contractile force but in CF what matters is the productive application of force.
Explain how technique is necessary to be strong/powerful
Precision of movement increases strength
Define threshold training and threshold speed:
To increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics.
Explain how to use threshold training as a tool while maxing speed:
Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity.
Know how to apply threshold training within a workout:
If every rep has perfect technique, the athlete is not at their training threshold; increase intensity.
if the technique is bordering injury, the athlete is past their training threshold; decrease intensity.
if the athlete demonstrates approximately 85% proper technique, they are at the proper training threshold.
Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy).
Articulate the importance of diet for fitness health:
Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness.
Identify and give examples of the 3 macronutrients:
protein - meat, eggs 30%
carbs - veggies, fruit 40%
fat - nuts, butter 30%
Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon
Protein mobilizes glucagon
carbs store insulin
fats neutralize the equation by slowing down the absorption of food.
Define the role of the hormones: insulin and glucagon, for blood sugar control.
Insulin is a storage hormone and reduces blood sugar, glucagon is a mobilization hormone that increases blood sugar.
Highly refined and processed carbohydrates effect our health in what way?
Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes.
Define Hyperinsulinism:
A medical condition caused by insulin resistance.
The dangers of chronically elevated insulin levels?
When the body can no longer regulate sugar into the blood stream as insulin no longer works.
The chronic and acute elevation of insulin (through heredity or habitual consumption of excess carbohydrate) that decrease the sells sensitivity to it, causing the pancreas to secrete more insulin than normal to get glucose inside the cell.
Identify the recommended diet for avoiding sickness:
Eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar.
Crossfit recommended diet to optimize performance:
The Zone diet; a more accurate and precise prescription necessary to optimize physical performance.
Understand the factors that determine an individual's Zone block prescription:
Gender, weight & lean muscle mass (body type), and activity level.
Articulate the quantity of each macronutrient in a Zone block
carbs 9g
protein 7g
Primary roles of abdominals:
Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension.
The goal of Crossfit programming:
Crossfit is a strength and conditioning programthat is highly effective in achieving results. ... With CrossFit, the goal is general physical preparedness, so that you can do what life demands of you.
Primary muscles of the core:
abs
erectors
hip flexors
Define flexion and extension about a given joint:
Flexion- decrease angle of joint
Extension- increase angle of joint
Foundational GHD exercises and how to perform them:
Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk.
Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk.
Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse back up; dynamic hip & trunk
GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors
Describe a progression for the GHD sit up:
Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed
Describe how to scale the foundational GHD exercise to any athlete:
initialy just hold in superman position. Then lower few inches until comfortable and slowly increase ROM.
The goal of Crossfit programming:
To increase fitness & GPP by blending structure and flexibility.
Define and give examples of the 3 major movement modalities:
M = metabolic conditioning or "cardio" to build stamina; run, bike, swim,row, jump rope
G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up
W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch
Define and give examples of common workout formats:(scheme's and prioritoes)
schemes-
as the number of elements increases from one to two to three, the workout's effect is due less to the individual element selected and more to the effect of repeated efforts.
Understanding the goal of scaling and how to scale workouts for all populations:
CrossFit workouts are always scalable; by intensity, load, and/or exercise substitution.
DIANE
Original
For time:
Deadlift 225lbs - Handstand pushups
21-15-9 reps
Modified
For time:
Deadlift 50lbs - Dumbbell shoulder press 10lbs
21-15-9 reps
The purpose of rest day and when they should be programmed:
With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off.
Identify how one assess an effective program:
By recording benchmark workouts an overall power output can be proven to increase.
Can you call yourself "certified" with the CF-L1 Certificate?
No, that is for Level Three Coaches and above.
Define rhabdomyolis and it's most causes and common symptoms:
Rhabdomyolysis is a medical condition that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. Common causes are high intensity exercise, victims of crushing accidents / electrocutions, severe bee sting allergies, and massive infections. Mygloben is a marker and does damage. Also creatine kinase is elevated.
Severe generalized muscle pain
nausea / vomiting
abdominal cramping
in severe cases, dark red "Coca-Cola" urine
When should a client be referred for medical treatment:
If your urine looks dark red, like Coca-Cola, that's a sign that you have myoglobin in your kidneys and you need to get to the hospital immediately.
Identify the purpose of rest days and how and when they should be programmed
With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off.
What factors that affect athlete safety:
Equipment condition: correct installation and day to day maintenance. Professional assistance may help.
What are the 4 additional movements?
- The pull up
- The thruster
- The muscle up
- The snatch
Points of Performance for Air Squat:
- Feet shoulder width apart
- Hips descend back and down
- Lumbar curve maintained
- Knees in line with toes
- Below parallel
- Heels down
- Finish by standing; full hip and knee extension.
Faults and Correction for Air squat:
- Flexion lumbar spine(rounded back)-- Cue to lift chest; athlete should raise the arms as they squat
- Weight on toes-- Cue to lift toes and push hips back and down
3.Not going below parallel-- Cue lower and place a target for the athlete to hit
- knees travel forward--cue to push hips back and down; stop the knees from going forward.
- Knees caving in--Cue to push knees out and spread the floor.
What is squat therapy:
When there is mutiple faults in the squat, athlete faces a wall or bar and squat maintaining all points of Performance.
Points of Performance for Front Squat:
- Shoulder with stance.
- Loose fingertip grip on the bar
- Hands just outside shoulders.
- Elbows high and parallel to the ground.
- Hips back and down.
- Lumbat curve maintained
- Knees and toes same direction
- Below parallel. Heels down
- Finish with standing up, hip and knee extension.
Faults of the front squat and corrections:
- Improoer rack position( not touching the torso, TJ)- Open grip(2 finger), elbows high, manually adjust.
- Elbows drop-cue elbows up and lift chest
Points of performance for OHS
- Shoulder width stance.
- Shoulders push up into the bar.
- Arms extended.
- Wide grip on the bar (passthru)
- Armpits face forward(like bending the bar)
- Hips decend back and down.
- Knees and toes in line
- Below parallel
- Heels down.
