Cross fit Level 1 Trainer exams QUESTIONS WITH COMPLETE SOLUTIONS Latest Update., Exams of Physical Activity and Sport Sciences

Download Cross fit Level 1 Trainer exams QUESTIONS WITH COMPLETE SOLUTIONS Latest Update. and more Exams Physical Activity and Sport Sciences in PDF only on Docsity! Cross fit Level 1 Trainer exams QUESTIONS WITH COMPLETE SOLUTIONS Latest Update. 1. Definition of Crossfit - answers constantly varied, high intensity, functional movement 2. (also known as Crossfits prescription) Page 1 of 91 3. What is functional movement - answers load, distance, and speed for production of high power 4. Define intensity - answers power 5. (intensity is the independent variable) 6. Crossfit methodology: - answers safety, efficacy, and efficiency Page 2 of 91 power, balance, and agility, flexibility, and endurance 11. How is energy derived? - answers aerobically when O2 is utilized to metabolize substrates derived from food and liberates energy 12. Aerobic activity: - answers are usually greater than 90 seconds in duration and Page 5 of 91 involve low to moderate power output or intensity 13. Ex: running on treadmill for 20 min, swimming a mile, watching TV 14. Anaerobic activity: - answers energy is liberated from substances in the absence of O2; these activities are of less than 2 min in duration and involve Page 6 of 91 moderate to high power output intensity 15. Ex: 100 m sprint, squatting, pull ups 16. Anaerobic systems: - answers phosphagen and glycolytic (lactic acid) 17. 2 Olympic lifts: - answers clean and jerk and snatch 18. (they train athletes to activate more muscle fibers Page 7 of 91 22. What is associated with high neuroendocrine response? - answers heavy load weight lifting, short rest between sets, high heart rates, high intensity training, short rest intervals 23. Cross training vs Crossfit - answers cross training is participating in several sports and Crossfit views cross Page 10 of 91 training as exceeding the normal parameters of the regular demands of your sport training 24. Functional movement: - answers are mechanically sound and therefor safe, and secondly they are the movements that elicit a high neuroendocrine response Page 11 of 91 25. Crossfit diet: - answers protein 30%; carbohydrates 40%; fat 30% 26. Protein: - answers total calories based on protein needs which should be between 0.7 and 1.0 grams of protein per pound of lean body mass Page 12 of 91 and adaptations of both training and practice 32. Define accuracy - answers the ability to control movement in a given direction or at a given intensity 33. Define balance - answers the ability to control placement of the bodys Page 15 of 91 center of gravity in relation to its support base 34. Define agility - answers the ability to minimize transition time from one movement pattern to another 35. Define coordination - answers the ability to combine several distinct movement patterns into a singular distinct movement Page 16 of 91 36. Define speed - answers the ability to minimize the time cycle of a repeated movement 37. Define power - answers the ability of a muscular unit, or combo of muscle units, to apply maximum force in minimum time Page 17 of 91 45. Tabata: - answers interval training which is 20 seconds of work followed by 10 seconds of rest repeated 8 times; it increases aerobic and anaerobic capacity 46. Define sport: - answers the application of fitness in a fantastic atmosphere of competition and mastery Page 20 of 91 47. The theoretical hierarchy of the development of an athlete: - answers nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport 48. Fish oil: - answers dilutes excess toxic fat, reduces the inflammatory responses in the body Page 21 of 91 49. Flexion: - answers reduces the angle of a joint 50. Extension: - answers increases the angle at a point 51. Common faults of squats: - answers not going deep enough, rolling knees inside feet, dropping head, losing lumbar extension, dropping shoulders, heels off ground Page 22 of 91 56. Defining characteristic of functional movement: - answers universal motor recruitment, essential, safe, compound yet irreducible, core to extremity, high power producing 57. The 3 areas of the 9 functional movements: - answers squat, press, deadlift Page 25 of 91 58. Scaling: - answers we scale load and intensity but not the program 59. Insulin resistance can cause: - answers decrease in cell membrane motility 60. If day one is metabolic conditioning what are days 2, 5, and 9? - answers day two is gymnastics and weightlifting; day 5 and 9 are Page 26 of 91 either gymnastics OR weightlifting 61. How to reduce the possibility of getting Rhabdo: - answers 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 Page 27 of 91 67. Hip extension is: - answers 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 68. Gymnastics: - answers establishes functional capacity for body control and ROM; it is the ultimate Page 30 of 91 approach to improving coordination, balance, agility, accuracy, and flexibility; it develops: squats, lunges, jumping, push-ups, and numerous 69. presses to handstand, scales, and holds 70. Glycemic index: - answers the measure of a foods propensity to raise blood sugar levels Page 31 of 91 71. Push jerk points of performance: - answers full extension of the hips before reversing hip direction from upward to downward, landing in partial squat with bar locked out, fast and aggressive 72. OHS point of performance: - answers active shoulders throughout movement, bar Page 32 of 91 76. Sumo deadlift high pull violations: - answers 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 Page 35 of 91 77. Sumo deadlift high pull points of performance: - answers 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 78. The starting place for gymnastic competency: - Page 36 of 91 answers the well known callisthenic movements: pull- ups, push ups, dips, and rope climb 79. Shoulder press violations: - answers bar forward of frontal plane, leaning back with ribs sticking out, passive shoulders or bent elbows, bar arcs out around the face Page 37 of 91 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 84. Push jerk violations: - answers movement pattern out of sequence, hip never gets to full extension, landing too wide, not locked out Page 40 of 91 overhead, not standing all the way up 85. Rhabodomylosis - answers 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 Page 41 of 91 bloodstream and breakdown into ferrihemate which is toxic to kidneys 86. Movements OLY lifts are based on: - answers deadlift, clean, squat, jerk 87. Factors that can be varied in a workout: - answers time, load, movement, objects, environment Page 42 of 91 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 94. Crossfit hydration recommendations: - answers half your body weight in ounces Page 45 of 91 95. Crossfit trainer license agreement signed during course registration process: - answers 96. Which clients need to be cleared for exercise? - answers 97. Factors affecting athlete safety such as equipment condition and arrangement Page 46 of 91 and how to spot athletes: - answers 98. When to refer an athlete for medical TX? - answers 99. Understand proper credential name and use earned from meeting the program requires: - answers Page 47 of 91 basics, which is needed for everything. 104. Scope of movements used in crossfit programing: - answers - mono structural; run, bike, swim,row, jump rope - gymnastics; air squat, pull- up, pushup, sit-up - weightlifting; dead lifts, shoulder press, cleans Page 50 of 91 105. Factors that can be varied, the most important factors, how to apply variance to work outs: - answers Time/Force or Load/Distance - Most important 106. Goal of crossfit programing: - answers to increase fitness and GPP Page 51 of 91 107. Define and give examples of the 3 major movement modalities: - answers Gymnastics=body weight exercises or calisthenics to improve body control; air squat, pullup, pushup 108. Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts, cleans, snatch Page 52 of 91 120. Benefits of the GHD foundational exercises: - answers Hamstring raises on the glute-ham developer (GHD) build powerful hamstrings that might improve sprinting speed and jumping ability. And they provide a great way to focus on the posterior chain without loading the back as Page 55 of 91 in good mornings and deadlifts. 121. How movements of the GHD are similar or dissimilarar to the 9 foundational movements: - answers Hip extension - dynamic hip, static trunk 122. Back extension - static hip, dynamic trunk 123. Hip/Back extension - dynamic hip & trunk Page 56 of 91 124. GHD Sit-up - dynamic hips, static trunk 125. Identify what 126. musculature and how it is used for the foundational GHD exercises? - answers abs and hip flexors 127. Progression for introducing an athlete to GHD: - answers Start with a AB mat then reintroduce the Page 57 of 91 134. Define core strength and midlife stabilization: - answers Lack of movement around that line (pelvis to spine) while engaged in functional movement is core strength =midline stabilization. Midline critical to engage when doing overhead or core to extremity functional movements. Midline is what keeps it all together Page 60 of 91 135. Benefits of weighing and measuring food: - answers 136. Benefits of eating Paleo: - answers 137. The Zone diet (block prescription, amount of macronutrients in a block, how to create a meal, caloric Page 61 of 91 breakdown of macronutrients, when to change the RX) - answers 138. Crossfit diet for optimizing performance and recommended diet for avoiding sickness: - answers 139. Hyperinsulinemia and dangers of chronically elevated insulin levels: - answers Page 62 of 91 of nutrition and the gateway to the zone. 143. Roles of hormones (insulin and glucagon) for blood sugar control: - answers Blood sugar regulation is the process by which the levels of blood sugar, primarily glucose, are maintained by the body. Glucose regulation in the body is a process of keeping Page 65 of 91 the body in homeostasis. Insulin and glucagon are the main hormones involved. 144. Relative demand on the neurological system as load increases: - answers as load increases, so does the demand on the neurological system. This is one of the limiting factors of the maximum productive application of force (think Page 66 of 91 technique); the other is biological demand. 145. Threshold training and threshold speed and how to use threshold training as a tool for practicing and improving technique while maximizing speed: - answers to increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics Page 67 of 91 relation to evaluating a fitness program and how to apply to crossfit clients: - answers safe technique reduces the risks involed in the movement. 148. technique efficacy increases the effects of the movement. 149. efficient technique reduces the length of time it takes to perform the movement. Page 70 of 91 150. ?? 151. Define crossfit: - answers A core strengthing program made up of constantly varied high intensity functional movements 152. The characteristics of functional movements: - answers universal motor Page 71 of 91 recruitment patterns; load, speed, distance 153. Universal motor recruitment patterns: - answers found in everyday life; funtional movement 154. Characteristics of functional movement (natural, universal motor recruitment patterns, essential, safe, compound Page 72 of 91 163. Define and calculate work: - answers ability to perform real physical work 164. ForceXDistance/time = power 165. Intensity and how it's related to power: - answers "power" Page 75 of 91 166. higher intensity causes results to happen faster and better;Power is the definition of intensity which in turn has been linked to nealry every positive aspect of fitness 167. Relative changes in force, distance, and time change power input: - answers Page 76 of 91 168. Relationship of intensity and results: - answers insrease in strength, performace, muscle mass and bone density all rise in proportion to intensity 169. Define variance: - answers Prepare an athlete for the unforseen, unknown and unknowbale aspect of life, sport and combat Page 77 of 91 172. Difference between specialization and crossfit: - answers GPP is random and broad; specialization is focusing on specific skills 173. The Hopper: - answers a container holding an infinite number of randomized physical tasks, from this container tasks are pulled, and you are asked to perform them to best of your ability Page 80 of 91 174. Sickness wellness fitness continuum: - answers 4th model of fitness; measuring, BP, body fat, bone density, triglyceride, good and bad cholesterol, flexibility, muscle mass 175. How each model of crossfits four supporting models (general physical skills, the Hopper, metabolic Page 81 of 91 pathways, sickness wellness fitness continuum) can assess fitness to determine the fittest individual and what each model illustrates in relation to Crossfits definition of fitness: - answers 176. Training vs practice and the adaptations developed under both: - answers training is organic builds an Page 82 of 91 max favourable adaption to exercise 180. ?? 181. Goal of Crossift in relation to power curve: - answers 182. Crossfit being an evidence based fitness program: - answers Page 85 of 91 183. Demonstrate an understanding of movement functions and redundancy: - answers one leads to the next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics, which is needed for everything 184. Functional Movement Characteristic: Essential - Page 86 of 91 answers to independent living and quality of life and inhibits increpitude 185. Functional Movement Characteristic: Essential - answers to independent living and quality of life and inhibits increpitude 186. Define the terms and strategy of intensity: - answers Intensity is the Page 87 of 91 Deviation from neutral spine sets the athlete up for potentially less function and less force generation 189. Define and identify flexion and extension about a given joint: - answers Flexion- decrease angle of joint 190. Extension- increase angle of joint Page 90 of 91 - answers Page 91 of 91