CROSSFIT LEVEL 1 CERTIFICATION
EXAM QUESTIONS WITH CORRECT
ANSWERS
Shoulder press violations: - Answer-bar forward of frontal plane, leaning back with ribs
sticking out, passive shoulders or bent elbows, bar arcs out around the face
Shoulder press points of performance: - Answer-constant tightness in midsection with
ribs locked down, overhead and active shoulder at the top of the press, overhead
means that the bar is over or just behind arch in foot with shoulder angle fully open, bar
travels straight up
The sacroiliac joint connects what? - Answer-the pelvis and the spine
Push press violations: - Answer-out of sequence, press begins before hip opens up,
cocking (pausing in the dip), forward inclination of chest, muted hip
Push press points of performance: - Answer-torso drops straight down on the hip, there
is no forward inclination of the chest or muting of the hip, aggressive turn around from
the dip to drive
Push jerk violations: - Answer-movement pattern out of sequence, hip never gets to full
extension, landing too wide, not locked out overhead, not standing all the way up
Rhabodomylosis - Answer-the breakdown of muscle cells contents that result in the
release of muscle fiber contents into the bloodstream; symptoms include: severe
muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin
can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys
Movements OLY lifts are based on: - Answer-deadlift, clean, squat, jerk
Factors that can be varied in a workout: - Answer-time, load, movement, objects,
environment
Causes of Rhabdo - Answer-intense exercise, alcohol, cocaine, dehydration, heat and
humidity, Mevacor
The 3 macronutrients: - Answer-protein, carbohydrates, fat
GHD exercises: - Answer-uses the abs and hip flexors; the Crossfit exercises that use
GHD are
, hip extension, back extension, hip and back extension, and GHD sit up
Traditional definitions of strength from Crossfits definition of strength: - Answer-
traditional is around the muscular contractile force but in Crossfit what matters is the
ability to apply muscular force to do real physical work which cannot be independent
Crossfit hydration recommendations: - Answer-half your body weight in ounces
Crossfit trainer license agreement signed during course registration process: - Answer-
Which clients need to be cleared for exercise? - Answer-
Factors affecting athlete safety such as equipment condition and arrangement and how
to spot athletes: - Answer-
When to refer an athlete for medical TX? - Answer-
Understand proper credential name and use earned from meeting the program requires:
- Answer-
How to assess effectiveness of a program? - Answer-Results of clients will prove the
effectiveness; safety; efficacy; efficiency.
Purpose of rest days and why to program them? - Answer-recovery;. They should be
programmed after three days of work or two days after five days of work.
Goal of scaling and how to scale for all populations: - Answer-Make the workout
applicable for all athletes
Understanding of movement functions and redundancy: - Answer-One leads to the next.
Air Squat mastered before front squat then OH squat. Redundancy creates repetition of
the basics, which is needed for everything.
Scope of movements used in crossfit programing: - Answer-- mono structural; run, bike,
swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans
Factors that can be varied, the most important factors, how to apply variance to work
outs: - Answer-Time/Force or Load/Distance - Most important
Goal of crossfit programing: - Answer-to increase fitness and GPP
Define and give examples of the 3 major movement modalities: - Answer-
Gymnastics=body weight exercises or calisthenics to improve body control; air squat,
pullup, pushup
