1|Page
CROSSFIT LEVEL 1 EXAM WITH AND
ANSWERS 100% VERIFIED
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."
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- 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
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- 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
CROSSFIT LEVEL 1 EXAM WITH AND
ANSWERS 100% VERIFIED
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."
,2|Page
- 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
, 3|Page
- 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
