Crossfit Level 1 Certificate Exam With 100% Correct Answers 2023-2024, Exams of Advanced Education

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Crossfit Level 1 Certificate Exam With

100% Correct Answers 2023-

What is the aim of CrossFit? - Correct Answer-to forge a broad, general, and inclusive fitness CrossFit (definition) - Correct Answer-constantly varied, high-intensity, functional movement What are functional movements? - Correct Answer-1. universal motor recruitment patterns

2. performed from core to extremity
3. compound movements What are the three attributes of functional movement? - Correct Answer-load, distance, and speed What are the three most important and interdependent facets by which to evaluate any fitness program? - Correct Answer-safety, efficacy, and efficiency What are the ten fitness domains? - Correct Answer-1. cardiovascular/respiratory endurance
4. stamina
5. strength
6. flexibility
7. power
8. speed
9. coordination
10. agility
11. balance
12. accuracy Why was CrossFit developed? - Correct Answer-to enhance an individual's competency at all physical tasks What is the CrossFit definition of an athlete? - Correct Answer-a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance aerobic activity (definition) - Correct Answer-majority of energy is derived with oxygen anaerobic activity (definition) - Correct Answer-majority of energy is derived without oxygen

Olympic Lifts (definition) - Correct Answer-clean and jerk and snatch Reasoning for training the olympic lifts - Correct Answer-to teach athletes to apply force from core to extremities Neuroendocrine adaptation (definition) - Correct Answer-a change in the body that affects you either neurologically or hormonally Gymnastics (definition) - Correct Answer-rely on body weight as the sole source of resistance Cross training (definition) - Correct Answer-exceeding the normal parameters of the regular demands of your sport or training Why are functional movements important? - Correct Answer-functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response CrossFit dietary prescription - Correct Answer-• Protein should be lean and varied and account for about 30% of your total caloric load.

• Carbohydrates should be predominantly low- glycemic and account for about 40% of your total caloric load.
• Fat should be from whole food sources and account for about 30% of your total caloric load Caloric intake prescription - Correct Answer-Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What should I eat? - Correct Answer-Base your diet on garden vegetables, especially greens, meats, nuts and seeds, some fruit, little starch, and no sugar World Class Fitness in 100 Words - Correct Answer-Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, push-ups, sit-ups, presses

to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports CrossFit's first fitness model (description) - Correct Answer-the 10 physical skills cardiovascular/respiratory endurance - Correct Answer-ability of body systems to gather, process, and deliver oxygen. stamina - Correct Answer-ability of body systems to process, deliver, store, and utilize energy strength - Correct Answer-ability of a muscular unit, or combination of muscular units, to apply force flexibility - Correct Answer-ability to maximize the range of motion at a given joint power - Correct Answer-ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time speed - Correct Answer-ability to minimize the time cycle of a repeated movement coordination - Correct Answer-ability to combine several distinct movement patterns into a singular distinct movement agility - Correct Answer-ability to minimize transition time from one movement pattern to another balance - Correct Answer-ability to control the placement of the body's center of gravity in relation to its support base

accuracy - Correct Answer-ability to control movement in a given direction or at a given intensity Training (definition) - Correct Answer-activity that improves performance through a measurable organic change in the body. Improvements in endurance, stamina, strength, and flexibility come about through training. Practice (definition) - Correct Answer-activity that improves performance through changes in the nervous system. Improvements in coordination, agility, balance, and accuracy come about through practice. Adaptations of both training and practice - Correct Answer-power and speed CrossFit's second fitness model - Correct Answer-the Hopper The Hopper Model (description) - Correct Answer-This model suggests that your fitness can be measured by your capacity to perform well at given tasks in relation to other individuals. CrossFit's third fitness model - Correct Answer-The metabolic pathways phosphagen (phosphocreatine) pathway - Correct Answer-10 seconds or less anaerobic maximum effort glycolytic (lactate) pathway - Correct Answer-Up to about 2 minutes anaerobic medium to high intensity oxidative (aerobic) pathway - Correct Answer-2+ minutes aerobic low intensity CrossFit's fourth fitness model - Correct Answer-Sickness-wellness-fitness-continuum Interval Training (definition) - Correct Answer-mixes bouts of work and rest in timed intervals Tabata Interval - Correct Answer-20 seconds of work followed by 10 seconds of rest repeated eight times

Three waves of adaptation to endurance training - Correct Answer-1. increased maximal oxygen consumption

2. increased lactate threshold
3. increased efficiency Zone Diet - Correct Answer-CrossFit's preferred nutrition program CrossFit Workout Patterning - Correct Answer-Three days on, one off warm up 3-5 sets and 3-5 reps of a fundamental lift 10 minute gymnastics circuit 2-10 minute metcon Scalability and Applicability - Correct Answer-The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. We scale load and intensity; we do not change programs. Fitness (definition) - Correct Answer-work capacity across broad time and modal domains efficacy - Correct Answer-What is the return? efficiency - Correct Answer-How long does the return take? safety - Correct Answer-How many people end up at the finish line? Four common terms for qualification of movement - Correct Answer-mechanics, technique, form, and style Technique - Correct Answer-maximizes work completed for energy expended threshold training - Correct Answer-letting the scope of errors broaden then reducing them without reducing the speed the "deadly quartet" - Correct Answer-upper-body obesity, hypertension, glucose intolerance, hypertriglyceridemia kinetic theory of heath - Correct Answer-The singular focus on kinematics—increasing work capacity, increasing your fitness—is how to avoid chronic disease block (Zone diet) - Correct Answer-7 grams of protein OR 9 grams of carbs OR 3 grams of fat

fish oil supplementation - Correct Answer-improves the ratio of omega-6 to omega- fatty acids and reduces the inflammatory responses in the body M - Correct Answer-monostructural metabolic conditioning G - Correct Answer-gymnastics W - Correct Answer-weightlifting MGW - Correct Answer-three training modalities: monostructural, gymnastics, weightlifting monostructural (M) - Correct Answer-"cardio", repetitive, cyclical movements that can be sustained for long periods of time weightlifting (W) - Correct Answer-comprises the most important weight-training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. This category includes any exercise with the addition of an external load. Single Modality Workouts (3 day model) - Correct Answer-Days 1, 5, and 9 Two Modality Workouts (3 day model) - Correct Answer-Days 2, 6, and 10 Three Modality Workouts (3 day model) - Correct Answer-Days 3,7, and 11 single-element days - Correct Answer-the focus on days 1, 5, and 9 is single efforts of "cardio" at long distance, improving high-skill more complex gymnastics movements, and single/low-rep heavy weightlifting two-element days - Correct Answer-structure is typically a couplet of exercises performed alternately until repeated for a total of 3-5 rounds and performed for time. We say these days are "task priority" because the task is set and the time varies. three-element days - Correct Answer-the structure is typically a triplet of exercises, this time repeated for a specified number of minutes and scored by number of rotations or repetitions completed. We say these workouts are "time priority" because the athlete is kept moving for a specified time and the goal is to complete as many cycles as possible. Squat - Correct Answer-This exercise is essential in development of hip extension. It elicits a potent neuroendocrine response Common squat faults - Correct Answer-surrendering of the lumbar curve at the bottom, not breaking the parallel plane with the hips, slouching in the chest and shoulders, lifting the heels, and not fully extending the hip at the top.

Causes of a bad squat - Correct Answer-1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.

2. Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
3. Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
4. Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar flexion- the worst fault of all.
5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat, the more awareness you develop as to its complexity. Squat Therapies - Correct Answer-bottom to bottoms, box squats, bar holds, focus, overhead squats Front Squat - Correct Answer-Bar rests on chest and shoulders with loose grip-"racked" The mechanics are otherwise like the air squat The hardest part of this squat may be the rack position. Practice until you can get the bar and hands in the proper position. Handstands help. This one will force shoulder and wrist flexibility. Overhead squat - Correct Answer-ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. Shoulder press - Correct Answer-SET-UP: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately hip width. PRESS: Press the bar to a position directly overhead. Head must accommodate the bar Push Press - Correct Answer-SET-UP: The set-up is the same as the shoulder press. DIP: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be only a couple of inches. DRIVE: With no pause at the bottom of the dip, the hips and legs are forcefully extended. PRESS: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Push Jerk - Correct Answer-SET-UP: The set-up is the same as for the shoulder press and push press. DIP: The dip is identical to the push press DRIVE: The drive is identical to the push press PRESS UNDER: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.

FINISH: Stand to fully erect with bar directly overhead, identical to terminal position in push press and shoulder press. Deadlift - Correct Answer-• Look straight ahead

• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels Sumo Deadlift High Pull - Correct Answer-• Start on ground
• Wide, "sumo" stance
• Take narrow grip on bar
• Look straight ahead
• Keep back arched
• Pull with hips and legs only until both are at full extension
• Aggressively open hip fully
• Powerfully shrug
• Immediately pull with arms continuing the upward travel of the bar
• Keep the elbows as far above your hands as possible
• Bring the bar right up under the chin briefly
• Lower to hang
• Lower to ground Medicine ball clean - Correct Answer-Strategy for learning full clean; pop the hip and drop-catch it in a squat core strength (definition) - Correct Answer-midline stabilization Midline stabilization - Correct Answer-the ability to maintain rigidity,stability and a lack of deflection about that line that trisects the spine and bisects the pelvis. This translates to improved efficiency and performance and greater power output. It is critical to the deadlift, to the laden squat, to the shoulder press and to any sport. hip extension - Correct Answer-articulate at the hip only, maintaining this distance from xiphoid process to pubic bone. There is no shortening of the trunk. The erectors are being used statically, and the primary movers here are glutes and hamstrings working concentrically and eccentrically. back extension - Correct Answer-the athlete deliberately surrenders the lumbar curve, thereby engaging in trunk flexion and extension. The erectors are now working dynamically, with the glute and hamstring working statically or isometrically. hip-and-back extension - Correct Answer-The pad is adjusted back to the setting used for hip extension. Starting from the bottom, extended in the spine, full flexion in the hip, the pelvis first lifts followed by a wave of contraction from lumbar all the way to the cervical, finishing with a rhomboid pull back at the top. The initial movement comes out

of a powerful, dynamic glute-hamstring movement that extends the hip. Then the back extends sequentially along the spine from "south to north" GHD sit-up - Correct Answer-the pad is set that the pelvis is free, and the athlete descends back to touch the ground and then comes back to seated. Important points for client safety - Correct Answer-- knowing the movement points of performance

• being able to identify and correct violations
• programming
• specific needs for special populations
• equipment layout
• accurate representation of credentials rhabdomyolosis - Correct Answer-medical condition that may arise from breakdown of muscle tissue and release of the muscle cells' contents into the bloodstream. This process can damage the kidneys and may lead to renal failure or death in rare cases Prevention of rhabdomyolosis in training - Correct Answer-• Follow the charter of mechanics, consistency, intensity.
• Know the movements that have a higher rate of rhabdomyolysis incidence (those that prolong the eccentric contraction), and be mindful of the total volume that is programmed with these exercises.
• Scale workouts for clients appropriately.
• Avoid progressive scaling.
• Educate clients on the symptoms of rhabdomyolysis and when it is appropriate to seek medical attention. mechanics-consistency-intensity charter - Correct Answer-Slow and gradual increases in intensity and volume allow the body to acclimate to high-intensity and higher-volume exercise. Even athletes who quickly demonstrate sound mechanics still need a gradual increase in intensity and volume. When working with new athletes, trainers should focus on using modest loads, reducing volume and coaching the athlete on technique. Symptoms of rhabdomyolosis - Correct Answer-severe generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark-red or cola-colored urine. virtuosity - Correct Answer-doing the common uncommonly well qualities of an effective trainer - Correct Answer-Teaching.
• Seeing.
• Correcting.
• Group and/or gym management.

• Presence and attitude.
• Demonstration. teaching - Correct Answer-The ability to effectively articulate and instruct the mechanics of each movement. This includes the ability to focus on major points of performance before more subtle or nuanced ones, and the ability to change instruction based on the athlete's needs and capacity. seeing - Correct Answer-The ability to discern good from poor movement mechanics and to identify both gross and subtle faults whether the athlete is in motion or static correcting - Correct Answer-The ability to facilitate better mechanics for an athlete using visual, verbal and/or tactile cues. This includes the ability to triage (prioritize) faults in order of importance, which includes an understanding of how multiple faults are related. group management - Correct Answer-The ability to organize and manage, both at a micro level (within each class) and at the macro gym level. This includes managing time well; organization of the space, equipment and participants for optimal flow and experience; planning ahead; etc. presence and attitude - Correct Answer-The ability to create a positive and engaging learning environment. The trainer shows empathy for athletes and creates rapport. demonstration - Correct Answer-extends beyond moving well in a single class; demonstration also means a trainer leads by example, adhering to the same range-of- motion standards as his or her clients, following his or her own programming or nutrition advice, or putting forth the positive and supportive attitude he or she wants to see in clients. Principles of Coaching - Correct Answer-1) Master the fundamentals.

2. Limit the scope.
3. "Know what you don't know." Nine foundational movements - Correct Answer-• The Air Squat

• The Front Squat
• The Overhead Squat
• The Shoulder Press
• The Push Press
• The Push Jerk
• The Deadlift
• The Sumo Deadlift High Pull
• The Medicine-Ball Clean