Crossfit Level 1 Exam 2024-2025
Questions & Correct Answers.
Already Graded A+
Causes of a bad squat: - ANS1. Poor engagement, weak control, and/or no awareness
of the glutes and hamstrings
2. Trying to squat with the quads
3. Inflexibility
4. Sloppy work and poor focus
Flexion vs extension: - ANSFlexion is decreasing the angle on a joint, extension is
increasing the angle
How can trainers advance their education? - ANS- Teach to Learn
- Watch other coaches who are more experienced
- Attend a Level 2 Certificate Course
- Attend additional courses
- Read and study everything related to training, movement, and health
- Learn from those outside of the Crossfit community
- Study crossfit.com
How do you minimize equipment related injuries? - ANS- 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 do you protect a client from rhabdomyolysis? - ANS- 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 does Crossfit use functional movement? - ANSAll 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.
, How is Crossfit different from typical training approaches? - ANSCrossfit utilizes high-
intensity compound movements and workouts that are geared to increase overall
athletic performance. More holistic than specialized isolated exercise
How much fluid should athletes drink? - ANSDrink only when thirsty. If you
overcompensate with water to prevent body-weight loss, performance will suffer and
could be deadly (Exercise-associated hyponatremia)
How quickly should trainers increase intensity? - ANSSet 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.
In Crossfit, how is the body divided? - ANS4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
In Crossfit's view, why is there so much disease? - ANSThey believe that fitness and
health are about the same thing. There are 3 types of ways your health can be: Sick,
normal, or above normal. If your athletics are above normal, your amount of health will
be above normal and your chance of sickness and disease will be low
Intensity vs technique: - ANSCrossfit is all about quantifiable fitness. Using great
technique with high intensity is required. Each person has their own healthy balance
Is aerobic vs anaerobic exercise more important? - ANSBoth are important. The main
distinction is in the client's goals
The "-ic" variation that contributes to 30% of disease: - ANS- Kinetic: Physical trauma,
car crash, hit by person
- Toxic: environmental toxins
- Genetic: genetic disorder you are born with
- Microbic: virus, bacteria, prions
Therapies for common faults with squatting: - ANS- 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 accounts for 70% of disease in America? - ANSPoor lifestyle habits
Questions & Correct Answers.
Already Graded A+
Causes of a bad squat: - ANS1. Poor engagement, weak control, and/or no awareness
of the glutes and hamstrings
2. Trying to squat with the quads
3. Inflexibility
4. Sloppy work and poor focus
Flexion vs extension: - ANSFlexion is decreasing the angle on a joint, extension is
increasing the angle
How can trainers advance their education? - ANS- Teach to Learn
- Watch other coaches who are more experienced
- Attend a Level 2 Certificate Course
- Attend additional courses
- Read and study everything related to training, movement, and health
- Learn from those outside of the Crossfit community
- Study crossfit.com
How do you minimize equipment related injuries? - ANS- 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 do you protect a client from rhabdomyolysis? - ANS- 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 does Crossfit use functional movement? - ANSAll 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.
, How is Crossfit different from typical training approaches? - ANSCrossfit utilizes high-
intensity compound movements and workouts that are geared to increase overall
athletic performance. More holistic than specialized isolated exercise
How much fluid should athletes drink? - ANSDrink only when thirsty. If you
overcompensate with water to prevent body-weight loss, performance will suffer and
could be deadly (Exercise-associated hyponatremia)
How quickly should trainers increase intensity? - ANSSet 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.
In Crossfit, how is the body divided? - ANS4 body parts: spine, pelvis, femur, tibia
3 joints: sacroiliac joint, hip joint, knee joint
2 directions for joint movement: trunk and leg
In Crossfit's view, why is there so much disease? - ANSThey believe that fitness and
health are about the same thing. There are 3 types of ways your health can be: Sick,
normal, or above normal. If your athletics are above normal, your amount of health will
be above normal and your chance of sickness and disease will be low
Intensity vs technique: - ANSCrossfit is all about quantifiable fitness. Using great
technique with high intensity is required. Each person has their own healthy balance
Is aerobic vs anaerobic exercise more important? - ANSBoth are important. The main
distinction is in the client's goals
The "-ic" variation that contributes to 30% of disease: - ANS- Kinetic: Physical trauma,
car crash, hit by person
- Toxic: environmental toxins
- Genetic: genetic disorder you are born with
- Microbic: virus, bacteria, prions
Therapies for common faults with squatting: - ANS- 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 accounts for 70% of disease in America? - ANSPoor lifestyle habits
