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

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Crossfit Level 1 Exam Review With 100% Correct Answers 2023-2024 Define CrossFit - Correct Answer-A core strengthing program made up of constantly varied high intensity functional movements Articulate Characteristics of functional movements: Natural - Correct Answer-They are natural, effective, & efficient locomotor of body & external objects; most important they move large loads over long distances quickly; Articulate Characteristics of functional movements: Universal Motor Recruitment Patterns - Correct Answer-universal motor recruitment patterns: movements that mimic motor recruitment patterns found in everyday life Articulate Characteristics of functional movements: Essential - Correct Answer-universal motor recruitment patterns: essential because the soundness & efficacy of functional movements are so profound that exercising without them is by comparison a colossal waste of time Safe - Correct Answer-Functional movements are safe because they are mechanically sound Compound yet Irreducible - Correct Answer-Compound/multi-joint movements are functional High-Power Producing - Correct Answer-Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of Crossfit workout Identify the most important characteristic of functional movements - Correct Answer- most important characteristic of functional movements is that they move large loads over long distances quickly Define & calculate work - Correct Answer-ability to perform real physical work ForceXDistance/time = power Define & calculate power - Correct Answer-ability of a muscular unit to apply max force in minimum time; time rate of doing work; force x distance =time; time rate of doing work; Understand how relative changes in force, distance & timing change power output - Correct Answer- Describe intensity & how it is related to power - Correct Answer-Power is the definition of intensity; increases in strength, performance, muscle mass, & bone density all arise in proportion to the intensity of exercise; Power development is an ever-present aspect of Crossfit workout Articulate the difference between specialization & CrossFit - Correct Answer-Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. What is fitness: Articulate CrossFit's definition of fitness & health & explain their relationship - Correct Answer-CrossFit holds "fitness," "health," and "athleticism" as strongly overlapping constructs; fitness & health are the same thing; fitness, wellness, and pathology (sickness) are measures of the same entity: your health. Define the 4 supporting models of CrossFit's definition of: General physical skills - Correct Answer-General physical skills are cardiovascular/respiatory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, & accuracy Define the 4 supporting models of CrossFit's definition of: The hopper - Correct Answer- The hopper is performing well at any & all imaginable task Define the 4 supporting models of CrossFit's definition of: Metabolic pathways - Correct Answer-Metabolic pathways are pathways that provide energy for all human action Define the 4 supporting models of CrossFit's definition of: Sickness-Wellness-Fitness Continuum - Correct Answer-Sickness-Wellness-Fitness Continuum is every measurable value of health Identify how each model could be used to assess fitness & to determine the fittest individual: General physical skills - Correct Answer-you are as fit as you are competent in each of the 10 general physical skills Identify how each model could be used to assess fitness & to determine the fittest individual: The hopper - Correct Answer-by your capacity to perform well at fitness tasks compared to other people Identify how each model could be used to assess fitness & to determine the fittest individual: Metabolic pathways - Correct Answer-requires competency in phosphagen pathway, glycolytic pathway, oxidative pathway Identify how each model could be used to assess fitness & to determine the fittest individual: Sickness-Wellness-Fitness Continuum - Correct Answer-Fitness is super- wellness your collection of workout data points represented your work capacity across broad time and modal domains. This is your fitness. Explain the goal of CrossFit in relation to the power curve - Correct Answer-It is imperative for making meaningful assertions about training that fitness and health are measurable. The area (or volume) under the curve gives me a scientifically accurate, precise and valid measure of an athlete's fitness (or health). Explain how CrossFit's definitions of fitness & health differ from conventional definitions - Correct Answer-I could make a list of hundreds of these metrics, and no one has ever produced a great athlete by advancing them one at a time. It does not happen. I can move them best by doing constantly varied, high-intensity functional movements; doing things that look like Fran, Diane, Helen; turning fitness into sport by working with fixed workloads and trying to minimize the time by making every workout a competitive effort among the cohort. And when I do that, what we find is that these metrics do spectacular things. I want you to understand how these definitions of fitness and health are different than those found in exercise-science literature. 1. understand that our definitions of these quantities are measurable. 2. its almost never about exercise 3. It is imperative for making meaningful assertions about training that fitness and health are measurable. Explain the concepts of measurable, observable, & repeatable - Correct Answer-you can measure it, you can observe it, & you can repeat it How do the concepts of measurable, observable & repeatable lend themselves to CrossFit being an evidence-based fitness program? - Correct Answer-We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data. We call this approach "evidence-based fitness." CrossFit's methodology depends on full disclosure of methods, results, and criticisms, and we have employed the internet to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collab- orative online community. CrossFit is empirically driven, clinically tested, and community developed. Technique: Define technique - Correct Answer-Technique is the method to success for completion of a movement Articulate how technique affects work accomplished & energy expended - Correct Answer-Technique affects work accomplished & energy expended - the guy who knows the technique is going to be able to do the most amount of work Explain the relationship of coordination, accuracy, agility, & balance to practice & technique - Correct Answer-Technique is everything. It is at the heart of our quantification. You will not express power in significant measure without technique. You might expend a lot of energy, but you will not see the productive application of force. You will not be able to complete functional tasks efficiently or effectively. You will not be safe in trying. Explain the relationship of technique to optimizing results - Correct Answer-Technique is what maximizes the work completed for the energy completed for the energy expended Explain the relative demand on the neurological system as load increases - Correct Answer-Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptive responses to exercises capable of producing a significant neuroen- docrine response. Differentiate traditional definitions of strength from CrossFit's definition of strength - Correct Answer-CrossFits definition of Strength—The ability of a muscular unit, or combination of muscular units, to apply force. You can have the argument as to who is stronger. For example, you can use an elec- tromyogram and see with what force the biceps shortens. If you are defining strength as contractile potential, you may end up with the guy with enormous contractile potential— but not knowing the technique of the clean, the jerk, the deadlift, he cannot do as much work. We, however, do not take contractile potential as the gold standard for strength. Strength is the productive application of force. If you cannot complete work, if you cannot express strength as power, if strength cannot be expressed as productive result, it does not count. Having enormous biceps and quadriceps is useless if you cannot run, jump, lift, throw, press. Define productive application of force - Correct Answer-Strength is the productive application of force. Define threshold training - Correct Answer-In CrossFit, if your technique is perfect, your intensity is always low. Here is the part that is hard to understand: You will not maximize the intensity or the speed without mistakes. But it is not the mistakes that make you faster. But you will not get there without errors. The errors are an unavoidable consequence of development. This iterative process of letting this scope of errors broaden then reducing them without reducing the speed is called "threshold training." Define threshold speed - Correct Answer-I do not know of a domain where speed matters and technique is not at the heart of it. In every athletic endeavor where we can quantify the output, there is incredible technique at the highest levels of performance. Explain how to use threshold training as a tool for practicing & improving technique while maximizing speed - Correct Answer-In a CrossFit workout, if you are moving well, I will tell you to pick up the speed. Suppose at the higher speed the movement still looks good: I will encourage you to go faster. And if it still looks good I will encourage you to go even faster. Now the movement starts falling apart. I do not want you to slow down yet. First, at that speed I want you to fix your technique. What you need to do is continuously and constantly advance the margins at which form falters. Articulate why the use of threshold training as a tool for practicing & improving technique while maximizing speed is inextricably bound to optimizing results - Correct Answer-I do not know of a domain where speed matters and technique is not at the heart of it. In every athletic endeavor where we can quantify the output, there is incredible technique at the highest levels of performance. What you need to do is continuously and constantly advance the margins at which form falters. How to apply threshold training within a workout - Correct Answer-In a CrossFit workout, if you are moving well, I will tell you to pick up the speed. Suppose at the higher speed the movement still looks good: I will encourage you to go faster. And if it still looks good I will encourage you to go even faster. Now the movement starts falling apart. Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Define & differentiate safety, efficiency, & efficacy in relation to evaluating a fitness program - Correct Answer-Efficacy is: The efficacy of a program means, "What is the return?" Maybe a fitness program advertises that it will make you a better soccer player. There needs to be evidence of this supported by measurable, observable, repeatable data. For CrossFit, we want to increase your work capacity across broad time and modal domains. This is the efficacy of this program. What are the tangible results? What is the adaptation that the program induces? Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - Correct Answer-Safety, efficacy and efficiency are the three meaningful aspects of a program. They give me all I need to assess it. Optimize safety: I can greatly increase the safety of a program by turning the efficacy and efficiency down to zero. He or she who knows how to do these movements when confronted with them will get a better result in terms of safety. Two individuals attempt to lift a heavy object; one knows how to pop a hip and get under it (clean), and the other guy starts to pull with a rounded back. I can tell you what is likely to happen to he or she who does not know how to lift. If you want to stay safe, you better have good technique, good form. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - Correct Answer-Optimize efficiency: You want an effective program, you are going to have to move with quality, you want to get the result quickly—technique is going to be pivotal to your success. Describe how to optimize safety, efficiency, and efficacy in applying CrossFit to clients - Correct Answer-Optimize efficacy: Efficacy, for any given contractile potential, for any given limit to your total metabolic capacity, he or she who knows the technique will be able to get more work done and will develop faster. Nutrition: Articulate the importance of diet for fitness & health - Correct Answer-In any cohort, one pulls away (excels) when he or she is weighing and measuring food in this 40-30-30 milieu of macronutrient intake. CrossFit, Inc. holds a uniquely elegant solution to the greatest problem facing the world today. It is not global warming or climate change. It is not the worst two choices imaginable for president. It is chronic disease. The CrossFit stimulus—which is constantly varied, high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar — can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple. This sums to my "kinetic theory of health." The singular focus on kinematics— increasing work capacity, increasing your fitness—is how to avoid chronic disease. chart on page 56 Identify & give example of the three macronutrients - Correct Answer-1. protein - meat, cheese, eggs 2. carbohydrate - fruits, potatoes, bread 3. fat - nuts, avocado, sour cream Describe the relationship between the macronutrients & hormones - Correct Answer- Describe the role of hormones, like insulin & glucagon, for blood-sugar control - Correct Answer- Articulate the effects a highly refined & processed carbohydrate diet can have on health - Correct Answer-Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. Define hyperinsulinemia - Correct Answer-Hyperinsulinemia, is a condition in which there are excess levels of insulin circulating in the blood relative to the level of glucose. While it is often mistaken for diabetes or hyperglycaemia, hyperinsulinemia can result from a variety of metabolic diseases and conditions. Articulate the dangers of chronically elevated insulin levels - Correct Answer-Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction, and a Pandora's box of disease and disability. Identify the recommended diet for avoiding sickness - Correct Answer-CrossFit's prescription is a low-glycemic diet (and relatively lower in total carbohydrate quantity) and consequently severely blunts the insulin response, yet still provides ample nutrition for rigorous activity. Diet The CrossFit dietary prescription is as follows: • Protein should be lean and varied and account for about 30 percent of your total caloric load. • Carbohydrates should be predominantly low-glycemic and account for about 40 percent of your total caloric load. • Fat should be from whole food sources and account for about 30 percent of your total caloric load. 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). Identify the CrossFit recommendation for optimizing performance - Correct Answer- What you have to do is eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar, and then get a scale and measuring cup. You need accuracy and precision to your consumption or you will never get in a jet stream of elite performance. Understand how to follow the Zone diet (e.g. determining a block prescription, the amount of macronutrients in a block, how to create a meal, the caloric breakdown of macronutrients, when to change the prescription) - Correct Answer-Dr. Barry Sears' Zone Diet still offers the greatest precision, efficacy, and health benefit of any clearly defined protocol. The Zone Diet does an adequate job of jointly managing issues of blood glucose control, proper macronutrient proportion, and caloric restriction whether your concern is athletic performance, disease prevention and longevity, or body composition. The "meal plans" we give stand as examples of 2-, 3-, 4-, or 5-block meals, and the "block chart" gives quantities of common foods equivalent to 1 block of protein, carbohydrate, or fat. is the back extension. The pad has to be adjusted such that it is under the pelvis. In this movement, 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. We are doing it controlled—not bouncing, not flopping. We are doing it initially unladen (Figure 4). When there is proven capacity in the back extension (25-30 consecutive reps), we move on to the hip-and-back extension. 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. Describe how to scale the foundational GHD exercises for any level of athlete - Correct Answer-There are no exact rules for total volume, but beginners and new CrossFit athletes (and even advanced CrossFit athletes who have not been routinely using the GHD) should start with relatively low repetitions of the partial-range-of-motion GHD sit- up (i.e., to parallel) and gradually increase from there with consistent exposure. This being said, trainers must properly scale and focus on mechanics with every client regardless of current capacity. Identify primary points of performance for the foundational GHD exercises - Correct Answer-glutes & hamstrings - hip flexion, hip extension, leg flexion, leg extension, trunk flexion and trunk extension Identify which musculature is used & how for the foundational GHD exercises - Correct Answer-primary movers are the glutes & hamstrings working concentrically & eccentrically. Understand how the movements of the GHD are similar or dissimilar to the 9 foundational movements - Correct Answer-Ghd exercises user midline stabilization which is critical to foundational movements. You have static and dynamic hip and trunk. Abdominals and hip flexors. Abs for midline stabilization. Articulate the benefits of the GHD foundational exercises - Correct Answer-We use the GHD for four exercises to heighten awareness and develop capacity at midline stabilization. The punchline to the story is that static contractions that stabilize the midsection are the most important and functional (powerful) muscular contrac- tions in that region. Static contractions for midline stabilization are the best ab exercises known. Programming: Articulate the goal of CrossFit programming - Correct Answer-CrossFit's approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete's goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations. Define & give example of the 3 major movement modalities - Correct Answer-1. This model is an abstraction to help us understand fitness better. What we did with this was we said that a person was as fit as he or she was developed in breadth and depth in those 10 capacities. And to the extent that he or she was deficient in one capacity relative to any cohort, he or she was less fit. This is a balance: a compromise of physiological adaptation. 2. a statistical model using skills & drills. I am looking for a balance of capacity across training modalities. 3. The third model uses the three metabolic pathways. These are the three engines that produce adenosine triphosphate (ATP), the currency of effort of all energy output. Our thought is this: He or she is as fit as he or she is balanced in capacity in all three of these engines. A human being is a vehicle with three engines. Suppose we discover there is a fourth engine; we want capacity there, too. We develop capacity in all engines through our prescription: constantly varied functional movement executed at high intensity. We are looking for a balance in the bioenergetics (the engines that fuel all human activity). Define & give examples of common workout formats (i.e. scheme & priority) - Correct Answer-At the very least, a warm-up, workout, and cool-down plan should be drafted before the class to outline the duration of each section and its specific elements. Formats: task - amraps, tabata Time- 21-15-9, rft Heavy- lift weights Schemes: Single Couplet Triplet Chipper LESSON PLAN: FRAN WORKOUT Fran 21-15-9 reps of: 95-lb. thrusters Pull-ups Score: total time INTENDED STIMULUS This workout is classic benchmark that allows coaches and athletes to assess progress. Fran, a couplet of gymnastics and weightlifting movements, is a relatively fast workout elite athletes finish in less than 2 minutes. The complementary movement patterns—lower-body push and upper-body pull—allow for relatively continuous movement. The greatest challenge is managing an extremely high heart rate. WOD SCALE: FRAN WORKOUT Fran 21-15-9 reps of: 95-lb. thrusters Pull-ups Score: total time SCALING THIS WOD This workout is classic benchmark that allows athletes and coaches to assess progress. Coaches are encouraged to use their judgment to find challenging but manageable substitutions for their athletes. BEGINNER 21-15-9 reps of: 65-lb./45-lb. thrusters Ring rows The reps remain unchanged and should be acceptable for most beginners with the reduced loads. The thruster weight is lowered. Ring rows lower the upper-body demand while still developing basic pulling strength. Adjusting the athlete's foot position to keep the body more vertical reduces the upper- body demand; choose a position that allows him or her to complete each set with no more than 2 breaks. INTERMEDIATE 21-15-9 reps of: 95-lb./65-lb. thrusters 15-12-9 Identify how to measure an increase in power in workouts - Correct Answer-Track workouts. Power - This is a measure of the force you are able to apply, the distance over which you apply it, and the time it took to do so. Power = force x distance / time P = (f * d) / t. Foundational Movements Classroom Instruction: air squat/front squat/overhead squat - Correct Answer- Foundational Movements Classroom Instruction: shoulder press/push press/push jerk - Correct Answer- Foundational Movements Classroom Instruction: deadlift/sumo, deadlift high pull/medicine-ball clean - Correct Answer- Understand & articulate why CrossFit teaches these 9 movements - Correct Answer- Describe common movement themes of functional movements - Correct Answer- Identify (verbally & visually) the primary points of performance for each movement & their violations - Correct Answer- Articulate & demonstrate corrections for movement faults - Correct Answer- Practical Instruction: air squat/front squat/overhead squat - Correct Answer- Practical Instruction: shoulder press/push press/push jerk - Correct Answer- Practical Instruction: deadlift/sumo deadlift high pull/medicine-ball clean - Correct Answer- Practice the foundational movements - Correct Answer- Receive hands-on coaching & individual prescription for improving performance in these movements - Correct Answer- Receive exposure to the fundamentals of teaching, seeing & correcting these movements with other athletes - Correct Answer- Articulate a progression (where applicable) used for teaching these movements & the rationale for each step in the progression - Correct Answer- Additional Movements (e.g. snatch, muscle-up, kipping pull-up, thruster) - Correct Answer- Practice the additional movements (e.g. snatch, muscle-up, kipping pull-up, thruster) - Correct Answer- Receive hands on coaching & individual prescription for improving performance in these movements - Correct Answer- Receive exposure to the fundamentals of teaching, seeing & correcting these movements with other athletes - Correct Answer- Identify (verbally & visually) the primary points of performance & their violation for each of the movements - Correct Answer- Articulate a progression used for teaching these movements & the rationale for each step in the progression - Correct Answer- Identify the benefits of learning these movements beyond the foundational 9 movements - Correct Answer- Workouts: Participate in the course workouts for the experience of being instructed, being corrected under intensity, &/or having a workout appropriately scaled for oneself - Correct Answer- Learn the appropriate format of a class - Correct Answer- Receive exposure to coaching others under intensity - Correct Answer- Receive exposure to appropriate scaling modifications - Correct Answer-