Crossfit Level 1 Certification Exam Questions with
Correct Answers
.accuracy - ANSWER-ability to control
movement in a given direction or at a
given intensity
.Adaptations of both training and practice - ANSWER-power and speed
.aerobic activity (definition) - ANSWER-majority of energy is derived with oxygen
.agility - ANSWER-ability to minimize transition
time from one movement pattern to
another
.anaerobic activity (definition) - ANSWER-majority of energy is derived without
oxygen
.back extension - ANSWER-the athlete deliberately surrenders the lumbar curve,
thereby engaging in trunk flexion and extension. The erectors are now working
dynamically, with the glute and hamstring working statically or isometrically.
.balance - ANSWER-ability to control the
placement of the body's center of gravity
,in relation to its support base
.block (Zone diet) - ANSWER-7 grams of protein OR
9 grams of carbs OR
3 grams of fat
.Caloric intake prescription - ANSWER-Total calories should be based on protein
needs, which should be set at between 0.7 and
1.0 grams of protein per pound of lean body mass (depending on your activity
level). The
0.7 figure is for moderate daily workout loads and the 1.0 figure is for the
hardcore athlete.
.cardiovascular/respiratory endurance - ANSWER-ability of body systems to
gather,
process, and deliver oxygen.
.Causes of a bad squat - ANSWER-1) Weak glute/hamstring. The glutes and hams
are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to five year odyssey for most
athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar
flexion-the worst fault of all.
, 5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible effort. The more you work on the squat, the more awareness you
develop as to its complexity.
.Common squat faults - ANSWER-surrendering of the lumbar curve at the bottom,
not breaking the parallel plane with the hips, slouching in the chest and
shoulders, lifting the heels, and not fully extending the hip at the top.
.coordination - ANSWER-ability to combine
several distinct movement patterns into a
singular distinct movement
.core strength (definition) - ANSWER-midline stabilization
.correcting - ANSWER-The ability to facilitate better mechanics for an athlete
using visual, verbal and/or tactile cues. This includes the ability to triage
(prioritize) faults in order of importance, which includes an understanding of how
multiple faults are related.
.Cross training (definition) - ANSWER-exceeding the normal parameters of
the regular demands of your sport or training
.CrossFit (definition) - ANSWER-constantly varied, high-intensity, functional
movement
.CrossFit dietary prescription - ANSWER-• Protein should be lean and varied and
account for about 30% of your total caloric
Correct Answers
.accuracy - ANSWER-ability to control
movement in a given direction or at a
given intensity
.Adaptations of both training and practice - ANSWER-power and speed
.aerobic activity (definition) - ANSWER-majority of energy is derived with oxygen
.agility - ANSWER-ability to minimize transition
time from one movement pattern to
another
.anaerobic activity (definition) - ANSWER-majority of energy is derived without
oxygen
.back extension - ANSWER-the athlete deliberately surrenders the lumbar curve,
thereby engaging in trunk flexion and extension. The erectors are now working
dynamically, with the glute and hamstring working statically or isometrically.
.balance - ANSWER-ability to control the
placement of the body's center of gravity
,in relation to its support base
.block (Zone diet) - ANSWER-7 grams of protein OR
9 grams of carbs OR
3 grams of fat
.Caloric intake prescription - ANSWER-Total calories should be based on protein
needs, which should be set at between 0.7 and
1.0 grams of protein per pound of lean body mass (depending on your activity
level). The
0.7 figure is for moderate daily workout loads and the 1.0 figure is for the
hardcore athlete.
.cardiovascular/respiratory endurance - ANSWER-ability of body systems to
gather,
process, and deliver oxygen.
.Causes of a bad squat - ANSWER-1) Weak glute/hamstring. The glutes and hams
are responsible for powerful hip extension, which is the key to the athletic
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to five year odyssey for most
athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) Inflexibility. Tight hamstrings are a powerful contributor to slipping into lumbar
flexion-the worst fault of all.
, 5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible effort. The more you work on the squat, the more awareness you
develop as to its complexity.
.Common squat faults - ANSWER-surrendering of the lumbar curve at the bottom,
not breaking the parallel plane with the hips, slouching in the chest and
shoulders, lifting the heels, and not fully extending the hip at the top.
.coordination - ANSWER-ability to combine
several distinct movement patterns into a
singular distinct movement
.core strength (definition) - ANSWER-midline stabilization
.correcting - ANSWER-The ability to facilitate better mechanics for an athlete
using visual, verbal and/or tactile cues. This includes the ability to triage
(prioritize) faults in order of importance, which includes an understanding of how
multiple faults are related.
.Cross training (definition) - ANSWER-exceeding the normal parameters of
the regular demands of your sport or training
.CrossFit (definition) - ANSWER-constantly varied, high-intensity, functional
movement
.CrossFit dietary prescription - ANSWER-• Protein should be lean and varied and
account for about 30% of your total caloric
