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Crossfit Level 1 Trainer Test
Define CrossFit - ANS; constantly varied functional movement executed at high intensity. QUESTION: Characteristics of Functional Movements: - ANS; 1. Natural
- UMRP: Universal motor recruitment pattern. (found everywhere)
- Essential: for quality of life, living independently, to do everyday things.
- Safe
- Compound yet irreducible (mutiple joints)
- Core to extremity. QUESTION: Define and Calculate Work: - ANS; The ability to perform real physical work as measured by; force x distance QUESTION: Define and Calculate Power: - ANS; The time rate of doing work; intensity; force x distance./time Functional Movements; large loads-- force long distances-- distance(or reps) quickly--time QUESTION: Intensity - ANS; Power; is the independent variable most commonly associated with maximizing the rate or return. The greater/higher the intensity the better the results. QUESTION: Most important characteristic of functional movements - ANS; Their capacity to move large loads over a long distances, quickly. QUESTION: Crossfit Methodology - ANS; Safety, efficacy and efficiency most important facets to elevate fitness can be supported by measurable, observable and repeatable data. "Evidence based"
QUESTION: Constantly Varied: - ANS; Exsposure to a program that is broad general and inclusive. Factors to vary:
- loads
- distance
- time 4 equipment. Being prepared for the unknown and unknowable. QUESTION: What is GPP and it's definition: - ANS; General Physical Preparedness: Being prepared to run and weightlift better than someone who only runs or only weightlift. Ex: broad, general and inclusive and variance creates this general condition which prepares you for the unknown. QUESTION: Failing at the margins of your experience relating to variance in CF - ANS; Constant variance prepares you at your margins of experience to prevent failure at margins of experience QUESTION: Specialization vs CrossFit - ANS; Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all activities. QUESTION: Crossfit definition of fitness and health and their relationship - ANS; Fitness is work capacity across broad time and modal domains. and health is work capacity across broad time and modal.domains throughout your life. QUESTION: What are Crossfits Four -4- Models for evaluating and guiding fitness: - ANS; 1. The 10 General Physical Skills
- The Hopper
- The Metabolic Pathways
- Sickness and Wellness Continuum And to be considered fit is to be good at all 4 modals of fitness.
- Flexibility
- Coordination
- Agility
- Balance
- Accuracy
- Power
- Speed QUESTION: Identify and Explain the 3 Metabolic Pathways - ANS; Anaerobic: Moderate to high power lasting less than several minutes (interval training)
- Phosphagen
- Glycolytic Aerobic: Low power lasting longer than several minutes
- Oxidative QUESTION: Interval Training is key for: - ANS; developing cardiovascular system without the loss of speed, strength, and power. QUESTION: What is the Theoretically Hierarchy of the Development of an Athlete? - ANS; Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting & Throwing, Sport. (It's the pyramid) QUESTION: Describe Sickness and Wellness Continuum - ANS; Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. - high blood pressure -sickness(pathological) normal blood pressure- Wellness(normal or healthy) above normal- fitness( athlete)
QUESTION: How does the Sickness and Wellness relates to heath to fitness? - ANS; Fitness is and should be "super-wellness." Sickness, wellness, and fitness are measures of the same entity. Health is sustained fitness and wellness is not being sick QUESTION: Identify and interpret the power curve: - ANS; Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. By graphing your average power capacity across a variety of domains (skills & drills) you create a power curve that represents your 'fitness'. By adding age as the z-axis, the power curve takes three dimensional shape and defines your health or sustained fitness. QUESTION: How is work capacity illustrated by the power curve? - ANS; Duration of effort is graphed on the x-axis and power is graphed on the y-axis (power/time) QUESTION: The goal of Crossfit relation to the power curve? - ANS; CrossFit can accurately predict improvements in work capacity, expanding the individuals power curve. This is a mathematical representation of increased 'fitness QUESTION: How does CF definition of fitness and health differ from conventional definitions? - ANS; QUESTION: Concepts of measurable, observable and repeatable and lend them self to CF being evidence based: - ANS; Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(load, distance and time ot MKS) there is no science of human performance QUESTION: Define Technique - ANS; the movements or positions used to accomplish a task. QUESTION: How does technique affect work accomplished and energy expended: - ANS; Technique maximizes the work completed for the energy expended. The best technique is able to do the most amount of work with the least energy spent. QUESTION: How does technique confers safety, efficacy and efficiency? - ANS; safe technique reduces the risks involed in the movement. technique efficacy increases the effects of the movement. efficient technique reduces the length of time it takes to perform the movement.
QUESTION: Articulate mechanics as a crossfit charter: - ANS; Mechanics refers to technique—your ability to move properly. Insisting on correct mechanics, then gradually increase load and volume, not only does this decrease risk for injury but it also sets athletes up for greater success. QUESTION: Articulate Consistency as a charter: - ANS; Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary. QUESTION: Articulate intensity as a charter: - ANS; Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation; intensity brings about all the good results from working out. Slow and gradual increase in intensity , after consistency of good mechanics, acclimates the body to perform at higher intensity and higher level of exercise. QUESTION: Define and differentiate safety, efficiency, and efficacy in relation to evaluating a fitness program and applying to clients: - ANS; Safety - what are the risks involved Efficacy - what am I going to get out of it Efficiency - how long is it going to take Proper movements (safety) will allow you to lift more weight, perform more repetitions faster, or both (efficiency). More work in less time means higher average power; higher intensity. Higher intensity means better results (efficacy). QUESTION: Articulate the importance of diet for fitness health: - ANS; Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness. QUESTION: Identify and give examples of the 3 macronutrients: - ANS; protein - meat, eggs 30% carbs - veggies, fruit 40% fat - nuts, butter 30% QUESTION: Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon - ANS; Protein mobilizes glucagon
carbs store insulin fats neutralize the equation by slowing down the absorption of food. QUESTION: Define the role of the hormones: insulin and glucagon, for blood sugar control. - ANS; Insulin is a storage hormone and reduces blood sugar, glucagon is a mobilization hormone that increases blood sugar. QUESTION: Highly refined and processed carbohydrates effect our health in what way? - ANS; Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes. QUESTION: Define Hyperinsulinism: - ANS; A medical condition caused by insulin resistance. QUESTION: The dangers of chronically elevated insulin levels? - ANS; When the body can no longer regulate sugar into the blood stream as insulin no longer works. The chronic and acute elevation of insulin (through heredity or habitual consumption of excess carbohydrate) that decrease the sells sensitivity to it, causing the pancreas to secrete more insulin than normal to get glucose inside the cell. QUESTION: Identify the recommended diet for avoiding sickness: - ANS; Eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar. QUESTION: Crossfit recommended diet to optimize performance: - ANS; The Zone diet; a more accurate and precise prescription necessary to optimize physical performance. QUESTION: Understand the factors that determine an individual's Zone block prescription: - ANS; Gender, weight & lean muscle mass (body type), and activity level. QUESTION: Articulate the quantity of each macronutrient in a Zone block - ANS; carbs 9g protein 7g fat 1.5g
QUESTION: Define flexion and extension about a given joint: - ANS; Flexion- decrease angle of joint Extension- increase angle of joint QUESTION: Foundational GHD exercises and how to perform them: - ANS; Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk. Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk. Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse back up; dynamic hip & trunk GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors QUESTION: Describe a progression for the GHD sit up: - ANS; Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed QUESTION: Describe how to scale the foundational GHD exercise to any athlete: - ANS; initialy just hold in superman position. Then lower few inches until comfortable and slowly increase ROM. QUESTION: The goal of Crossfit programming: - ANS; To increase fitness & GPP by blending structure and flexibility. QUESTION: Define and give examples of the 3 major movement modalities: - ANS; M = metabolic conditioning or "cardio" to build stamina; run, bike, swim,row, jump rope G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch QUESTION: Define and give examples of common workout formats:(scheme's and prioritoes) - ANS; schemes-
-single modality; rest is long and deliberate, focus is on improvement of the element not total metabolic effect -couplet modality; task is priority, elements are moderate to high intensity and work-rest management is critical. -triplet modality; time priority, challenge is repeating cycles not difficulty of individual elements. priority - task or time based QUESTION: How to measure an increase in power workouts: - ANS; an increase in power is measured by reducing the time to complete the task. time priority - AMRAP- moderate/high intensity; work/rest interval management is critical; an increase in power is measured by an increase in cycles. QUESTION: Identify the scope of movements used in programming;(functional movements) - ANS; - mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans QUESTION: Identify the factors that can be varied (most important), and how to variance to workouts: - ANS; Variance in programming movements, load, and time are the most important. Variance can also be achieved by modifying rest, intensity, reps, duration, and rounds. Changing of modalities or workout structure applies variation to exercise programming. QUESTION: Understanding movement functions and redundancy-demonstrate- - ANS; as the number of elements increases from one to two to three, the workout's effect is due less to the individual element selected and more to the effect of repeated efforts. QUESTION: Understanding the goal of scaling and how to scale workouts for all populations: - ANS; CrossFit workouts are always scalable; by intensity, load, and/or exercise substitution.
in severe cases, dark red "Coca-Cola" urine QUESTION: When should a client be referred for medical treatment: - ANS; If your urine looks dark red, like Coca-Cola, that's a sign that you have myoglobin in your kidneys and you need to get to the hospital immediately. QUESTION: Identify the purpose of rest days and how and when they should be programmed - ANS; With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off. QUESTION: What factors that affect athlete safety: - ANS; Equipment condition: correct installation and day to day maintenance. Professional assistance may help. Arrangement: the layout of the equipment and making sure each athlete has the correct space for workout. A dry run from trainer would help. Athletes should be informed how to safely bail from any lift. And how to spot other athletes. QUESTION: Crossfit recommendation for hydration: - ANS; Drink when you are thirsty. Half your body weight in ounces. QUESTION: What is hyponatremia? - ANS; When you drink too much water and the body's serum sodium is diluted. QUESTION: Who needs medical clearance? - ANS; Anyone with a known medical condition; pregnant athletes. QUESTION: What are the 9 Foundational Movements - ANS; 1. Air squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Deadlift
- Sumo Deadlift High Pull
- Medicine Ball Clean QUESTION: What are the 4 additional movements? - ANS; 1. The pull up
- The thruster
- The muscle up
- The snatch QUESTION: Points of Performance for Air Squat: - ANS; 1. Feet shoulder width apart
- Hips descend back and down
- Lumbar curve maintained
- Knees in line with toes
- Below parallel
- Heels down
- Finish by standing; full hip and knee extension. QUESTION: Faults and Correction for Air squat: - ANS; 1. Flexion lumbar spine(rounded back)-- Cue to lift chest; athlete should raise the arms as they squat
- Weight on toes-- Cue to lift toes and push hips back and down 3.Not going below parallel-- Cue lower and place a target for the athlete to hit
- knees travel forward--cue to push hips back and down; stop the knees from going forward.
- Knees caving in--Cue to push knees out and spread the floor. QUESTION: What is squat therapy: - ANS; When there is mutiple faults in the squat, athlete faces a wall or bar and squat maintaining all points of Performance.
QUESTION: Points of performance for Shoulder Press. - ANS; 1. Hips width stance.
- Front rack position(elbows do not have to be parallel)
- Hands just outside the shoulder.
- Full grip on the bar.
- Elbows in front of bar
- Spine nuetral and legs extended.
- Heels down.
- Bar moves over middle of the foot
- Shoulders push up into bar.
- Completed when standing and arms overhead. QUESTION: Common faults for shoulder press: - ANS; 1. Ribs stuck out( over extending spine)-cue to tighten core(abs), wide grip.
- Bar finishes in front plane-- cuet o press up on bar and then gently push bar back to correct position.
- Elbows bent-- Cue to press and lock out the elbows, pick shoulder ups.
- Bar goes our around the face--Cue to pull the head back, check elbows are not too low, block forward travel with PVC pipe. QUESTION: Points of Performance for Push Presh: - ANS; 1. Hip width stance.
- Elbows slightly in front of the bar.
- Hands just outside shoulders.
- Full grip on the bar.
- Bar rest on torso
- Torso remains verticle, hips and knees flex in the dip.
- Hips and legs extend then arms.
- Heels remain down until hips and knees extend.
- Bar moves over middle of foot.
- completed when hips, knees and arms extended.
QUESTION: Steps in Push Press teaching progression: - ANS; 1. Dip and Hold
- Dip drive slow
- Dip drive fast
- Full push press QUESTION: Faults and Cues for Push Press - ANS; 1. Chest comes forward.-Cue to hold the dip and adjust to upright position, shorter dip, knees forward, stand in front and dip therapy (pvc pipe)
- Muted hips-- Cue to push hips back slightly
- Pressing before hips extends-- Do teaching progression (2 dip drives before press)--cue athlete to only press when head hits target(hand) QUESTION: Push Jerk points of performance: - ANS; 1. Hip width stance
- Elbows slightly in front of bar
- Hands just outside shoulder
- Full grip on bar
- Bar rest on torso
- torso remains vertical as hips and knees flex and dip.
- Heels stay down until hips extend.
- Hips and knees extend rapidly then arms press to drive under the bar, knees are flexed.
- Complete with full hip knee and arm extension. QUESTION: Push jerk teaching progression - ANS; 1. Jump and land with hands at sides. Stick landing before standing.
- Jump and land with hands on shoulder. Stick landing before standing
- Jump and extend the arms after hips opens. stick landing before standing with arms overhead.
- With the PVC pipe complete full push jjerk.
QUESTION: Sumo deadlift high pull points of Performance: - ANS; 1. Feet wide than shoulder-width
- Narrower full grip on the bar.
- Knees and toes in line.
- Arms straight and bar in contact with shins.
- Eyes forward.
- lumbar curve maintained.
- hips and shoulders rise at the same time until bar passes knee.
- Hips then extend rapidly.
- Heels down until hips and legs extend.
- Shoulder shrug then arms pull.
- Bar moves over middle of foot.
- Completed with full hip knee extension with bar pulled under chin. QUESTION: Sumo deadlift teaching progression: - ANS; 1. Sumo deadlift position.
- Sumo deadlift shrug slow.
- Sumo deadlift shrug fast
- Full sumo deadlift high pull. QUESTION: Faults and Correction Sumo deadlift: - ANS; 1. pulling early: before hip extension-- Cue to hit hand before pulling- teaching progression.
- athlete pulls up with elbows low-- cue elbows high, elbows should be touch hand.
- incorrect descent(hips flex before the arms extend)-- slow down movement, have athlete practice straightening arms before hips flex
- Shoulders row in during g pull-- Cue to widen the help reduce range of motion. QUESTION: The Medicine Ball Clean points of Performance. - ANS; 1. Shoulder width stance.
- Ball between the feet with palms on ball.
- knees in line with toes.
- Shoulders over the ball.
- Eyes forward.
- Lumbar curve maintained
- Hips extend rapidly.
- Shoulders shrug.
- Heels down till hips and knees extend.
- Arms then pull under to the bottom of the squat.
- Ball stays close to the body. 12 Completed at full hip and knee extension with ball in rack position. QUESTION: Medicine Ball Clean teaching progression: - ANS; 1. Deadlift
- Deadlift shrug fast
- Front Squat
- Pull under
- Full medicine ball clean. QUESTION: Medicine Ball Faults and Corrections - ANS; 1. Lack of full hip extension-- back to progression, 2 deadlift shrugs for every clean, cue to hit hand before pulling under bar.
- Curling the ball-- stand in front to block athlete from curling, cue elbows high and outside and to keep the laces facing a certain way the hole time.
- Collapsing in the receiving position-- back to teaching progression, cue to lift the chest
- Receiving the ball to high-- practice the ball at peak of shrug and the pull under without moving ball higher.
- Tossing ball without pulling under-- cue to hold without fingers.
- Not standing up before lowering weight-- cue to have the athlete keep ball at chest until until shoulder contact target and to stand all the way up before lowering chest. QUESTION: Intensity may be modified how? And in what order? - ANS; 1. load-- less than 50% RX
- speed
- volume be scaled by lowering 1)time 2) reps/rounds 3) distance. This also reduces the chance for rhabdomyolysis.
