Crossfit Level 1 Certification Exam Test Bank New Latest Version Updated 2023-2024 with A, Exams of Nursing

Download Crossfit Level 1 Certification Exam Test Bank New Latest Version Updated 2023-2024 with A and more Exams Nursing in PDF only on Docsity!

Crossfit Level 1 Certification Exam Test Bank New Latest

Version Updated 2023-2024 with All Questions and 100%

Correct Answers

What is crossfit --------- Correct Answer -------- Constantly varied functional movements executed at high intensity 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 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.

What's Crossfit's 4th model to measure fitness? --------- Correct Answer -------- Sickness-Wellness-Fitness Continuum. In this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, BF %, Bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories. What's the difference between training vs practice? --------- Correct Answer -------- - Training: Activity that improves performance through a change in the body (strength, stamina, endurance, flexibility).

• Practice: Activity that improves performance through a change in the nervous system (balance, coordination, agility, accuracy). Power and speed are improved with both Whats the key to developing cardio without losing strength, speed, or power? --------- Correct Answer -------- Interval training 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? --------- 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 What accounts for 70% of disease in America? --------- Correct Answer -------- Poor lifestyle habits The "-ic" variation that contributes to 30% of disease: --------- Correct Answer -------- - Kinetic: Physical trauma, car crash, hit by person

• Toxic: environmental toxins
• Genetic: genetic disorder you are born with
• Microbic: virus, bacteria, prions What's crossfit's equation for health? --------- Correct Answer -------- Fitness + luck = Health What diet is recommended for Crossfit athletes? --------- Correct Answer -------- The Zone Diet created by Barry Sears What is the method to calculate one's block prescription on the Zone Diet? --------- Correct Answer -------- 1. Find your body fat percentage (11%)

2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.)
3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.)
4. Find Activity level (anywhere from 0.5-1.2 depending on activity level)
5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g)
6. 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. 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

2. Gymnastics: Body-weight exercises aimed at improving body control by improving neurological components (balance, coordination, agility, accuracy, and functional strength)
3. 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 Flexion vs extension: --------- Correct Answer -------- Flexion is decreasing the angle on a joint, extension is increasing the angle When has the squat (or really any exercise) been mastered? --------- Correct Answer ---- ---- When both technique and performance are superior for the individual Causes of a bad squat: --------- Correct Answer -------- 1. Poor engagement, weak control, and/or no awareness of the glutes and hamstrings
4. Trying to squat with the quads
5. Inflexibility
6. Sloppy work and poor focus Therapies for common faults with squatting: --------- Correct Answer -------- - Bar holds: Use a barbell as balance to move to the bottom position of the squat, then let go of the bar with your hands

• Box squatting: Squat down to a 10-inch or higher box, then squat back to standing position without rocking forward
• 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 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
• Limit the scope: Make sure novice trainers don't take on too many trainers or clients because their performance will falter if they have too many. The point of class is to improve a client's athletic ability and have a positive experience so the client is excited for the next session.
• "Know what you don't know": Stay within your scope of practice and refer out when needed. How do you protect a client from rhabdomyolysis? --------- Correct Answer -------- - Follow mechanics, then consistency, then intensity
• Know the movements that have a higher rate of rhabdo (those that prolong eccentric contraction)
• Scale workouts for clients appropriately
• Avoid progressive scaling
• Educate clients on the symptoms of rhabdo How quickly should trainers increase intensity? --------- Correct Answer -------- Set a few months for increasing load and volume for athletes, then have gradual increases in intensity. It's smart to err on the safe side. 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) Constantly varied --------- Correct Answer -------- General physical preparedness (GPP) What is General Physical Preparedness --------- Correct Answer -------- Term used to describe the generalised base qualities of an athlete What's the aim of GPP --------- Correct Answer -------- To establish a board foundational fitness level that can then be converted and applied throughout a wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which prepares you for any physical challenge What is functional movement --------- Correct Answer -------- Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency What is UMRP --------- Correct Answer -------- Universal motor recruitment patterns Name the CrossFit models --------- Correct Answer -------- 1 - Ten general physical skills 2 - The Hopper 3 - Three metabolic pathways 4 - Sickness Wellness Fitness Continuum What are the 10 general physical skills? --------- Correct Answer -------- 1 - cardio & respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 - power 6 - speed 7 - coordination 8 - agility 9 - balance 10 - accuracy

Out of the 10 general physical skills which are organic and require training --------- Correct Answer -------- CVRE Stamina Strength Flexibility Out of the 10 general physical skills which are neurological and requires practice --------- Correct Answer -------- Agility Balance Accuracy Coordination Out of the 10 general physical skills which are both organic and neurological and require training an practice --------- Correct Answer -------- Power Speed What's the aim of the Hopper? --------- Correct Answer -------- Physical challenge lottery Measurable tasks Quantifiable Balance of skills and drills The performance of athletic tasks, fitness is about being able to perform well at any task imaginable. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. Name the 3 metabolic pathways? --------- Correct Answer -------- 1 - Phosphagen 2 - glycolytic 3 - oxidative Define Phosphagen Pathway --------- Correct Answer -------- Typically anaerobic, 100% high power - low time activities 10 seconds or less Typically 100m sprint or shot put 1 rep max on deadlift Type 2b muscle fibres Define glycolytic pathway --------- Correct Answer -------- Mix of Anaerobic and aerobic No more then 2 mins work Typically 400m sprint 70% power/effort Type 2a muscles fibres Define oxidative pathway --------- Correct Answer -------- Aerobic Anything over 2 mins work capacity Low intensity efforts 40% Type 1 muscle fibres

Marathon runners, triathlons etc. What is the 4th CrossFit model? --------- Correct Answer -------- Sickness, well, fit continuum model Define the 4th model --------- Correct Answer -------- Health makers measuring from sickness to fitness Parameters at mainly sickness, wellness and fitness Health makers measurements such as: Resting heart rate Blood pressure Deadlift weight Markers should move towards fitness Work capacity across a broad time and modal domains Add third axis being age for health So fitness can be defined as --------- Correct Answer -------- Work capacity across a broad time and model domains What are the major lifts involved CF? --------- Correct Answer -------- Deadlift Squat Clean Presses Clean & jerk Snatch Explain the general guide on macronutrients --------- Correct Answer -------- Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat. What are the basic moves in the gymnastic section? --------- Correct Answer -------- Pull ups Dips Rope climbs Push ups Presses to handstand Pirouettes Flips Splits Holds 5 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 ve 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. In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion- the worst fault of all.
5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort. The more you work on the squat, the more awareness you develop as to its complexity. Name 7 squat faults? --------- Correct Answer -------- What are the three movement series? --------- Correct Answer -------- 1 - Squat 2 - Press 3 - Deadlift Name the 9 foundational movements from the 3 movements series: --------- Correct Answer -------- 1 - Air Squat 2 - Front Squat 3 - Overhead Squat 4 - Press 5 - Push Press 6 - Push Jerk 7 - Deadlift 8 - Sumo Deadlift High Pull 9 - Medball Clean Give 5 reasons for the 3 movement series --------- Correct Answer -------- 1 - MLS midline stabilisation 2 - AS active shoulders (retraction/elevation of scapula) 3 - Posterior Chain Engagement (heels down and balance in frontal chain) 4 - ROM range of movement (specific to each exercise) 5 - Core to Extremity (stars at centre and radiates out) Explain the The Air Squat sequence? --------- Correct Answer -------- 1 - set up: shoulder- width stance 2 - hips descend back and down,

• lumber curve maintained

• knees in line with toes
• hips descend lower then knees
• heels down 3 - finish: complete at full hip & knee extension Air squat fault - Loss of a neutral spine, by flexing the lumber curve? --------- Correct Answer -------- Corrections:
• cue the athlete to lift chest.
• have athlete raise their arms as they descend to bottom of the squat Air squat fault: weight in, or shifting, to toes --------- Correct Answer -------- Corrections:
• exaggerate weight in the heels by floating the toes slightly throughout the entire movement
• give a tactile cue to push the hips back and down Air squat fault: not low enough --------- Correct Answer -------- Corrections:
• cue "lower" and do not relent.
• squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. --------- Correct Answer -------- Corrections:
• give a tactile cue to push the hips back and down
• block the knees' forward travel with the hand at the initial portion of the descent. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. --------- Correct Answer -------- Corrections:
• cue "push your knees out" spread the ground apart with your feet.
• use a target on the outside of the knee for the athlete to reach. Air squat fault: multiple-fault squat - Inability to:
• maintain lumber curve,
• keep weight on the heels,
• keep the knees tracking in line with feet,
• and get to depth all at the same time --------- Correct Answer -------- Corrections: 'Squat therapy' Set the athlete facing the wall or rack Put a target for squat depth Set them in proper stance, with heel to the target Chest close to wall/bar Have them squat to the target slowly, maintaining control an weight in the heels. Air squat fault: immature squat -
• lumber curve is maintained
• full depth is reached

• heels are in contact with the ground but... The athlete has to cantilever forward excessively onto the quads to maintain balance --- ------ Correct Answer -------- Corrections: 'Squat therapy' Explain the Front Squat sequence? --------- Correct Answer -------- 1 - Set Up:
• shoulder width stance
• hands just outside of shoulders
• loose, finger trip grip on the bar
• elbows high (upper arm parallel to the ground) 2 - Execution:
• hips descend back and down
• lumber curve maintained
• knees in line with toes
• hips descend lower than knees
• heels down 3 - finish:
• complete at full hip and knee extension Front Squat Fault: elbows drop during squat --------- Correct Answer -------- Corrections:
• cue "elbows up" and to lift chest Explain the overhead Squat sequence? --------- Correct Answer -------- 1 - set up:
• stance shoulder wide
• wide grip on the bar (enough spacing to perform a pass-through).
• shoulders push up into the bar Armpits face forward 2 - execution:
• hips descend back and down
• knees in line with toes
• lumber curve maintained
• hips descend lower than knees
• heels down
• bar moves over the middle of the foot 3 - finish:
• complete a full hip and knee extension Front Squat Fault: improper rack position where the bar is not in contact with torso ------- -- Correct Answer -------- Corrections:
• cue "elbows high" and "rest the bar on the fingertips".
• manually adjust the rack position

Explain the Shoulder Press sequence? --------- Correct Answer -------- 1 - Set Up:

• hip. Width stance
• elbows slightly in front of the bar
• hands just outside the shoulders
• full grip on the bar 2 - execution:
• bar moves over the middle of the foot
• torso and legs static
• heels down
• shoulders push up into bar 3 - finish:
• complete at full arm extension Shoulder press fault:
• leaning back with the ribs sticking out --------- Correct Answer -------- Corrections:
• have the athlete tighten the abdominal by pulling the rib cage down (check the overhead position again) Shoulder press fault:
• bar finishes forward of frontal plane --------- Correct Answer -------- Corrections:
• press up and pull back on the bar as it travels to overhead Shoulder press fault:
• bar arcs out around the face in an improper bar path --------- Correct Answer -------- Corrections:
• pull head back out of the way of the bar.
• check that elbows are not too low in the set-up.
• block the forward travel of the object (e.g. With another PVC) Shoulder press fault:
• shoulder are not active or bent elbows --------- Correct Answer -------- Corrections:
• cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up Explain the push press sequence? --------- Correct Answer -------- 1 - set up:
• hip-with stance
• elbows slightly in front of bar
• hands just outside of shoulders
• full grip on the bar
• bar rests on torso 2 - execution:
• torso dips straight down
• hips an legs extend then press

• heels down until hips and legs extend
• bar moves over middle of foot 3 - finish:
• complete at full hip, knee and arm extension Push press fault: Forward inclination of the chest --------- Correct Answer -------- Corrections:
• have the athlete hold in the dip position and then manually adjust them to an upright torso.
• cue a shallower dip
• cue knees forward
• stand in front of the athlete to prevent the chest from coming forward. Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in contact with the target. Push press fault:
• muted hips --------- Correct Answer -------- Corrections:
• use a tactile cue to help the athlete create flexion of the hip in the dip.
• cue "push the hips back slightly". Push press fault:
• pressing early: press begins before the hip extends. --------- Correct Answer -------- Corrections:
• take the athlete back in the 'teaching progression' performing two dip-drives before adding the press. Use a tactile cue instructing the athlete to hit the hand before pressing. Explain the 4 step push press 'teaching progression' --------- Correct Answer -------- 1 - set up: dip and hold. 2 - dip-drive, slow. 3 - dip-drive, fast. 4 - full push press Explain the push jerk sequence? --------- Correct Answer -------- 1 - set up:
• hip width stance
• elbows slightly forward
• Hands outside the shoulders
• full grip on the bar 2 - execution:

• torso dips
• heels stay down until hips and legs extend.
• hips and legs extend rapidly then press under
• receive the bar in a partial overhead squat
• bar moves over middle of the foot 3 - finish:
• complete at full hip, knee and arm extension Push jerk fault:
• lack of full hip extension --------- Correct Answer -------- - cue jump higher
• place your hand at top of the athletes head when fully standing keep it at that height and then ask the athlete to hit your hand during the drive.
• take the athlete back to steps 1-3 of the teaching progression and focus on the hip extension element. --------- Correct Answer -------- Push jerk fault:
• poor active overhead position (particularly when receiving the bar) --------- Correct Answer -------- Corrections:
• cue the athlete to press up on the bar while in the receiving position. Push jerk fault:
• lowering the bar before standing all the way up. --------- Correct Answer -------- Corrections:
• cue the athlete to keep the bar overhead until the legs are straight.
• use a tactile cue instructing the athlete to hit the hand before lowering the bar. Push jerk fault:
• landing to wide --------- Correct Answer -------- Corrections:
• exaggerate the correction and cue the athlete to do the movement without the feet moving.
• "block" the feet with tape or chalk on the floor so they cannot go too wide. The 4 step push jerk teaching progression? --------- Correct Answer -------- Step 1:
• jump and land with hands at sides. Stick the landing before standing. Step 2:
• jump and land with hands at shoulders throughout the move. Stick the landing before standing. Step 3:
• jump with hands at shoulders and extent them overhead after the hips opens and just before landing. Stick the landing before standing with arms overhead. Step 4:

• with the dowel/PVC in hands, compete the full push jerk. Explain the deadlift sequence? --------- Correct Answer -------- 1 - set up:
• hip width stance
• hands just outside of hips
• full grip on the bar
• shoulders slightly in front of bar. 2 - execution:
• lumber curve maintained
• hips and shoulders rise at the same rate until the bar passes the knee.
• bar moves over the middle of the feet.
• heels down 3 - finish:
• complete at full hip and knee extension. Deadlift fault:
• loss of lumber curve by flexing the spine. --------- Correct Answer -------- Corrections:
• abort current lift and decrease the load to where the lumbar curve can be maintained.
• at a lower weight, cue to the athlete to " lift the chest" and do not relent. Deadlift fault:
• weight on, or shifting to toes - -------- Correct Answer -------- Corrections:
• have athlete settle into the heels and pull hips back. Have them focus on driving through heels. Deadlift fault:
• shoulders behind bar on set-up? --------- Correct Answer -------- Corrections:
• raise hips to move the shoulders over, or slightly in front of, the bar. Deadlift fault:
• bar collides with knees on the descent. --------- Correct Answer -------- Corrections:
• cue the athlete to initiate the return by pushing the hips back and delaying the knee bend. Deadlift fault:
• bar loses contact with legs. --------- Correct Answer -------- Corrections:
• cue "pull the bar in to your legs the whole time".
• use a tactile cue to help engage the upper back. Deadlift fault:
• hips rise before the chest (stiff-legged deadlift) --------- Correct Answer -------- Corrections:
• cue "lift your chest more aggressively".
• give a tactile cue at their hips and shoulders to have them lift in unison.

Deadlift fault:

• shoulder rise without the hips. Bar travels around the knees instead of straight up. ----- ---- Correct Answer -------- Corrections:
• cue "push the knees back as your chest rises".
• be sure the athlete is set up correctly and that the hips are not too low.
• give a tactile cue at their hips and shoulders to have them lift in unison. Explain the Sumo deadlift high pull sequence? --------- Correct Answer -------- 1 - set up:
• slightly wider than shoulder-width stance.
• hands inside legs with full grip on the bar.
• knees in line with toes.
• shoulders slightly in front of the bar at set-up. 2 - execution:
• lumber curve maintained.
• hips and shoulders rise at the same rate until the bar passes the knee.
• hips then extend rapidly.
• Heels down until hips and legs extend.
• Shoulders then shrug, followed by a pull of the arms.
• Elbows move high and outside.
• bar moves over the middle of the foot. 3 - finish:
• complete at full hip and knee extension with the bar pulled under the chin. Sumo DL high pull fault:
• pulling early: the hips are not completely open before the shrug or arms bend. --------- Correct Answer -------- Corrections:
• take the athlete back to teaching progressions to work the deadlift-shrug at a speed where the timing is correct. Once the deadlift-shrug is correct at speed, try two deadlift- shrugs for every one full sumo deadlift high pull.
• use a tactile cue instructing the athlete to hit the hands before pulling with arms. Sumo DL high pull fault:
• athlete pulls with the elbows low and inside. --------- Correct Answer -------- Corrections:
• cue "elbows high"
• use a tactile cue as targets for where the elbows should finish. Sumo DL high pull fault:
• incorrect descent (hips flex before the arms release) --------- Correct Answer -------- Corrections:
• slow down the movement practicing the return in a segmented fashion with a brief pause at the hip before reintroducing speed

Sumo DL high pull fault:

• shoulders rolling forward during the pull. --------- Correct Answer -------- Corrections:
• correct the position in the setup or at the top of the pull.
• widen the grip and/or reduce the range of motion to where the shoulders remain in the proper position. Name the 4 step Sumo DL high pull teaching progression? --------- Correct Answer -------
• Step 1: Sumo deadlift Step 2: Sumo deadlift shrug, slow. Step 3: Sumo deadlift shrug, fast. Step 4: Full sumo deadlift high pull. The medicine ball clean sequence? --------- Correct Answer -------- 1 - set up:
• shoulder-width stance.
• ball between the feet with palms on the ball.
• knees in line with toes.
• shoulders over the ball at set up. 2 - execution:
• lumber curve maintained.
• hips extend rapidly.
• then shoulders shrug.
• then arms pull under to the bottom of the squat.
• heels down until hips and legs extend.
• ball moves over the middle of the foot. 3 - finish:
• complete at full hip and knee extension with ball at the rack position. Med ball clean fault:
• lack of full hop extension. --------- Correct Answer -------- Corrections:
• take athlete back to the teaching progression and practice two Deadlift-shrugs for every one Medball clean.
• use a tactile cue instructing the athlete to hit the hand before pulling under the object. Med ball clean fault:
• curling the ball --------- Correct Answer -------- Corrections:
• stand in front of the athlete to block them from curling (can also use a wall)
• cue "elbows high and outside"
• require the athlete to have the laces/marking of the ball remain facing out for the entire movement.

Medball Clean fault:

• collapsing in the receiving position. --------- Correct Answer -------- Corrections:
• take the athlete back to the teaching progression- practicing the pull-under with sound front squat mechanics.
• cue the athlete to lift the chest in the front squat. Medball clean fault:
• receiving too high. --------- Correct Answer -------- Corrections
• hold the ball at the peak of the shrug and let the athlete practice the pull-under without moving the ball higher.
• take athlete back to the teaching progression practicing the pull-under and have them do two pull unders for every one medicine-ball clean. Medball clean fault:
• no pull-under, by tossing, or flicking the Medball up. --------- Correct Answer -------- Corrections
• have the athlete hold the ball without their finger, using palms or fists only.
• hold ball at the peak shrug and let athlete practice the pull-under to feel the rotation of the hands. Medball ball clean fault:
• not standing up before lowering the weight. --------- Correct Answer -------- Corrections:
• cue the athlete to keep the ball at the chest until they hit the target. What is the 5 step teaching progression for the Medball clean? --------- Correct Answer - ------- Step 1: deadlift Step 2: deadlift shrug fast Step 3: front squat Step 4: pull-under Step 5: full Medball clean Explain the pull up sequence? --------- Correct Answer -------- 1 - set up:
• hands just outside shoulder width
• start hanging with arms extended 2 - execution:
• initiate Kip swing with shoulders.
• chest stays up with eyes forward.
• pull until chin is higher than the bar.
• return to full extension to begin the next rep. Pull up fault:
• initiating the kip swing with legs. --------- Correct Answer -------- Corrections:

Have the athlete go back in the progression to the kip swing, initiating the movement from the shoulders. Pull up fault:

• does not push away after clearing the bar --------- Correct Answer -------- Corrections:
• have the athlete pause at the top of the pull up, of using on pushing away from the top.
• have the athlete perform two kip swings in between each pull up.
• give the athlete a target at their back to encourage them to push away. Pull up fault:
• losing midline stabilisation or kip swing positioning. --------- Correct Answer -------- Corrections:
• Have the athlete work on the kip swing with a straighter body position.
• have the athlete put a towel between their feet to encourage a tight body position. Explain the 5 step pull up teaching progression? --------- Correct Answer -------- Step 1- kip swing. Step 2- two kip swing and a kip. Step 3- kip swings and a pull up. Step 4- two kip swings, a pull up and two swings. Step 5- multiple pull ups without additional swings. Explain the thruster sequence? --------- Correct Answer -------- 1 - set up:
• elbows in front of the bar.
• bar rest on front rack.
• Hands just outside shoulders.
• full grip on the bar.
• shoulders-width stance. 2 - execution:
• hips descend back and down.
• hips descend lower than knees.
• Lumber curve maintained.
• knees in line with toes.
• elbows stay off knees.
• hips and legs extend rapidly, then press.
• heels down until hips and legs extend.
• bar moves over middle of foot. 3 - finish:
• complete at full hips, knee and arm extension. Thruster fault:
• pressing the bar before extending the hips. --------- Correct Answer -------- Corrections:
• use a tactile cue instructing the athlete to hit the hand before pressing.

Thruster fault:

• Descending into the squat before the bar is in the rack position. --------- Correct Answer -------- Corrections:
• take the athlete back in the teaching progression, having the pause at the rack position before squatting. Explain the 4 step thruster teaching progression? --------- Correct Answer -------- Step 1: front squat Step 2: push press Step 3: thruster (pausing at rest) Step 4: multiple thrusters (no pausing) Explain the muscle up sequence? --------- Correct Answer -------- 1 - set up:
• rings set approx shoulder-width apart.
• false grip on the rings.
• start hanging with arms extended. 2 - execution:
• pull rings to sternum as torso leans back.
• move the chest over the rings, hands and elbows stay close to body. 3 - finish:
• complete at full extension at support position. Muscle up fault:
• losing the false grip --------- Correct Answer -------- Corrections:
• ensure the false grip is set before beginning a rep.
• allow the athlete to use bent arms as they continue to develop the strength to hold the false grip with extended arms. Muscle up fault:
• keeping the body too vertical in the pull. --------- Correct Answer -------- Corrections:
• Lean back so the rings can be pulled to the chest Muscle up fault:
• Letting the elbows flare during the pull or transition. --------- Correct Answer -------- Corrections:
• have the athlete keep their elbows close to their rib cage throughout the movement. Muscle up fault:
• Not pulling the rings low enough before beginning the transition. --------- Correct Answer -------- Corrections:
• Cue the athlete to lean back and pull the rings to sternum.
• have the athlete go back in the progression to the kneeling muscle-up drill, selecting a height of the rings that is challenging.

Explain the five step teaching progression for the muscle up? --------- Correct Answer --- ----- Step 1: ring support Step 2: ring dip Step 3: false grip Step 4: kneeling muscle ups. Raise the rings or move the feet further in front of the athlete to increase the challenge. Step 5: muscle up. Explain the Snatch sequence? --------- Correct Answer -------- Set up:

• Hip width stance
• Hands wide enough that bar rests in crease of hips when legs and hips are extended.
• hook grip on the bar.
• shoulders slightly in front of the bar at set-up. Execution:
• lumber curve maintained.
• hips and shoulders rise at the same rate.
• then hips extend rapidly.
• heels down until hips and legs extend.
• shoulders shrug, followed by pull under with the arms.
• bar is received at the bottom of an overhead squat. Finish:
• squat complete at full hip, knee and arm extension with bar over the middle of the foot. Snatch fault:
• lack of hip extension --------- Correct Answer -------- Corrections:
• cue "jump higher"
• place your hand at the top of the athletes head when fully standing keep it at that height and then ask the athlete to hit your hand during the drive.
• have the athlete perform two snatch deadlift-shrugs for every one snatch. --------- Correct Answer - ------- Snatch fault:
• not moving the elbows high and outside or moving the bar around the body. --------- Correct Answer -------- Corrections:
• if the athlete is using a pvc, use a tactile cue to prevent them from swinging the bar out in front of them.
• cue "elbows high and outside"
• cue the athlete to brush their shirt with the pvc/barbell. Snatch fault:
• shoulder rise without the hips --------- Correct Answer -------- Corrections:
• cue "push the knees back s your chest rises".

• be sure the athlete is set up correctly and that the hips are not too low.
• give a tactile cue to at their hips and shoulders to have them lift in unison. Name the 10 step teaching progression for the snatch? --------- Correct Answer -------- 1 - stance and grip 2 - dip-drive 3 - dip-shrug 4 - high pull 5 - muscle snatch 6 - overhead squat 7 - high hand snatch 8 - hang snatch 9 - snatch deadlift and hand snatch 10 - snatch Outline the CF nutritional recommendations: --------- Correct Answer -------- Eat meat and vegetables, nuts and seeds, some fruit, little starch no sugar. Which diet model is the closest model to these principles? --------- Correct Answer -------
• Barry Sears Zone Diet What percentage breakdown is each macronutrient on the block diet? --------- Correct Answer -------- 40% carbs 30% protein 30% fats What weight is 1 block of protein? --------- Correct Answer -------- 7 grams What is the weight of one carbohydrate block? --------- Correct Answer -------- 9 grams What is the weight of one block of fat? --------- Correct Answer -------- 3 grams Describe the fat intake increasing method? --------- Correct Answer -------- If the athlete is becoming too lean an losing performance as well, fat intake will need to be increased and the macronutrients will be breakdown as follows: Protein: 23% Carbs: 31% Fat: 46% What type of fat is omega 3? --------- Correct Answer -------- It's a type of polyunsaturated fat. Name the three fatty acids that are the back bone of a glycerol? --------- Correct Answer -------- 1 - saturated 2 - monounsaturated 3 - polyunsaturated

What are the two Polyunsaturated fats most frequently in food stamps? --------- Correct Answer -------- Omega 3 and omega 6. What is a alpha-linolenic acid (ALA)? --------- Correct Answer -------- Omega 3 What is the linolenic acid? (LA) --------- Correct Answer -------- Omega 6 Define an alpha-linolenic acid (ALA)? --------- Correct Answer -------- - omega 3

• anti inflammatory
• found in flax seed, fish, algae, grass-fed/pasture-raised meat and eggs.
• eicosapentaeonic acid (EPA)
• docosahexaenoic acid (DHA) Is a AMRAP (as many reps as poss) in a set time a task or time priority? --------- Correct Answer -------- Time Is a 21, 15, 9 and filthy 50 a task or time priority? --------- Correct Answer -------- Task Name the symptoms of Rhabdomyolisis? --------- Correct Answer -------- Muscle pain, nausea & vomiting, abdominal cramping and in some cases cause dark Coca Cola like urine. What molecule is toxic to which organ and potentially cause death in cases of what? ---- ----- Correct Answer -------- The molecule is: myoglobin It's toxic to the: kidneys This is in cases of: Rhabdomyolisis Research has indicated that supplementing omega 3 can improve: --------- Correct Answer -------- 1 - insulin sensitivity 2 - cardiovascular function 3 - nervous system function 4 - immune health 5 - memory 6 - mood issues 7 - thin blood (military personnel should avoid on deployment) 8 - generally helps combat inflammation and helps recovery Name what modality cardio is? Name some exercise examples? Explain primary purpose? --------- Correct Answer -------- Metabolic conditioning - run, bike, row and jump rope - to improve cardio respiratory capacity and stamina Name what modality bodyweight is? Name exercise examples? Explain its primary improvements? --------- Correct Answer -------- Gymnastics -

air squat, pull up, jumps etc. - improve body control by improving the neurological components such as coordination, balance, agility, and accuracy. Improve functional upper body capacity and truck strength. Name what weightlifting is? Name exercise examples? Explain its primary improvement Since? --------- Correct Answer -------- Olympic lifts - clean, jerk & snatch Power lifts - squat, deadlift, bench press, power clean, power snatch etc. Increase strength, power and hip/leg capacity - any exercise with addition of an external load with kettle bells, Medball, atlas stones etc. What's the reason the modality exercises are selected? --------- Correct Answer -------- They're selected for their functionality, neuroendocrine response, overall capacity to dramatically and broadly impact the human body What are the key characteristics to a single-elements days? --------- Correct Answer ----- --- Element Priority for example concentrate and focus on one element to clearly improve that element whether it be M, G or W. Metabolic Single Effort - long, slow distance Gymnastics single skill - single skill - high skill Weightlifting Single lift - single lift - heavy Recovery not a limiting factor and deliberate. Four day gap I.e. 1, 5, 9 What are the key characteristics to a two-elements days? --------- Correct Answer -------- Task priority Couplet (two exercises) of either metabolic, gymnastics or weightlifting Performed repeatability 3-5 times for time It's a task priority because the task is set an the time varies Scored by the time taken to complete the task Two moderately that are challenging elements for example highly intense pace, load, reps or some combination Work/rest interval management critical Four day gap 2, 6, 10 What are the key characteristics to a three-elements days? --------- Correct Answer ------ -- Time priority Triplet repeated for 20 minutes for rotations Three lightly to moderately challenging elements Scored by the number of rotations/reps completed The aim is to keep moving for a specified time covering as many cycles as possible. Work/rest interval marginal factor 4 days gap (3, 7, 11)

Define core strength? --------- Correct Answer -------- Midline stabilisation - improves efficiency and performance and greater output. Explain the stages of each movement in the GHD? --------- Correct Answer -------- 1 - hip extension, no truck flexion whilst maintaining midline stabilisation. The erectors are static, glutes & hamstrings are prime movers. Clients femur is on pad and hip free. 2 - back extension, pad positioned under the pelvis, truck flexion and extension, the erectors are now worked, dynamically with glutes and hamstrings worked statically. 3 - hip & back extension, hip flexion, hip extension, trunk flexion, trunk extension, in combo like a snake movement, these muscles worked together are essential for midline stabilisation an working posterior. 4 - Ghd sit up, ensure capacity in the hip extension, back extension and hip-and-back extension first. Initially GHD sit up in shorted ROM, trainer spotting on Decending phase. The full GHD sit up should have knee flexion on decent and rapid knee extension on accent, this is due to a very powerful complement due to the rectus femoris attachment to the pelvis. Name some responsible training methods? --------- Correct Answer -------- 1 - prevent Rhabdomyolisis 2 - maintenance & layout of equipment 3 - education on spotting and bailing safely. 4 - regular cleaning to reduce infection especially with blood. 5 - monitoring athletes for conditions that may need medical attention, for example dehydration in humid/hot conditions. 6 - hydration (over drinking causing hyponatremia (EAH) 7 - special population/ medical clearance. 8 - legal use of Crossfit level 1 trainer credentials. What are the credentials and how long is a level 1 certificate held for? --------- Correct Answer -------- Crossfit level 1 trainer or CF-L1 is held for 5 years What is EAH? --------- Correct Answer -------- Hyponatremia, caused through excessive drinking (water/isotonic) diluting of the bodies serum sodium contraction. What is Rhabdomyolisis? --------- Correct Answer -------- It's a medical condition where breakdown of muscle tissue occurs and releases the muscle cell contents into the bloodstream. The process can damage the kidneys and may lead to renal failure/death. What molecule is raised and measured from the bloodstream instead of myoglobin to identify Rhabdomyolisis? --------- Correct Answer -------- CK or CPK (creatine kinase)