Level 1

Question 1

CrossFit Definition:

Answer 1

“constantly varied, high-intensity functional movement

Question 2

What is Functional Movement?

Answer 2

Ability to move a large load over a long distance quickly.

Question 3

Power

Answer 3

Force x Distance over Time

Question 4

What is CrossFit?

Answer 4

“constantly varied, high-intensity functional movement

Question 5

Functional Movements descriptions:

Answer 5

Functional movements are universal motor recruitment patterns;
they are performed in a wave of contraction from core to extremity; and they are
compound movements–i.e., they are multi-joint. They are natural, effective, and
efficient locomotors of body and external objects. But no aspect of functional
movements is more important than their capacity to move large loads over long
distances, and to do so quickly.

Question 6

What are the points of performance?

Answer 6

1. Midline stabilisation
2. Posterior Chain engagement
3. Core to Extremity
4. Range of Motion
5. Active Shoulders

Question 7

Squat:

Answer 7

1. Neutral spine
2. Hips back and down = line of action
3. Weight in the heels
4. ROM is hip crease below knees
5. Knees in line with toes

Question 8

Front Squat

Answer 8

• Elbows in front of the bar

- Stay in the frontal plane

Question 9

High Intensity

Answer 9

• Intensity is independent variables in maximising a favourable return to exercise

Question 10

Aim of CrossFit:

Answer 10

From the beginning, the aim of CrossFit has been to forge a broad, general, and
inclusive fitness. We sought to build a program that would best prepare trainees
for any physical contingency–prepare them not only for the unknown but for
the unknowable.

Question 11

Most important aspect goal of CrossFit?

Answer 11

But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.

Question 12

What three attributes uniquely qualify functional movements for the production of high
power?

Answer 12

-Load, distance, and speed.

Question 13

Intensity is:

Answer 13

-Defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.

Question 14

What is the difference between CrossFit Methodology and CrossFit the brand?

Answer 14

While the CrossFit® methodology is free to use and
to follow on CrossFit.com (and has been for over a decade), the CrossFit® brand
name is not free. Even as a CF-L1, you cannot use the CrossFit® brand name to
advertise, market, promote, or solicit business or service in any way. If you do, you
will be in breach of the Agreement and potentially liable for trademark infringement
under Federal Law.

Question 15

When can you use the brand CrossFit?

Answer 15

To obtain a license to advertise, market, promote, and solicit business for CrossFit®
training (i.e., advertise using the CrossFit® brand name), you must become a
licensed CrossFit, Inc. affiliate.

Question 16

How can you list your CrossFit course in your own business?

Answer 16

As a CF-L1, you may only use the terms “CrossFit Level 1 Trainer” or “CF-L1 Trainer”
on a resume, business card, or in a trainer biography on a website.

Question 17

Mitigating risk of Rhabdomyolysis?

Answer 17

While rare, can develop from high-intensity or high-volume exercise, including CrossFit or any other process that damages muscle cells. Rhabdomyolysis
(often simply referred to as “rhabdo”) is a medical condition that might arise from
breakdown of muscle tissue and release of the muscle cells’ contents into the bloodstream.

This process can damage the kidneys and can lead to renal failure or death in rare cases. Rhabdo is diagnosed when a patient with an appropriate history has an
elevated level of creatine kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally used as a marker for rhabdo, even though it is the myoglobin that does the damage.

Question 18

There are a few ways a CrossFit trainer can protect athletes from rhabdomyolysis:

Answer 18

• Follow the charter of mechanics, consistency, intensity.
• Know the movements that have a higher rate of rhabdomyolysis incidence
(those that prolong the eccentric contraction), and be mindful of the total volume that is programmed with these exercises.
• Scale workouts for clients appropriately.
• Avoid progressive scaling.
• Educate clients on the symptoms of rhabdomyolysis and when it is appropriate to seek medical attention

Question 19

Mitigating Rhabdomyolysis?

Answer 19

Slow and gradual increases in intensity and volume allow
the body to acclimate to high-intensity and higher-volume exercise. Even athletes
who quickly demonstrate sound mechanics still need a gradual increase in intensity
and volume. When working with new athletes, trainers should focus on using modest
loads, reducing volume and coaching the athlete on technique

Question 20

Fitness

Answer 20

-Eat meat and vegetables, nuts and
seeds, some fruit, little starch, and no
sugar. Keep intake to levels that will
support exercise but not body fat.
-Practice and train major lifts: Deadlift,
clean, squat, presses, C&J (clean and
jerk), and snatch. Similarly, master the
basics of gymnastics: pull-ups, dips,
rope climbs, push-ups, sit-ups, presses
to handstands, pirouettes, flips, splits,
and holds. Bike, run, swim, row, etc.
hard and fast.
-Five or six days per week mix these
elements in as many combinations and
patterns as creativity will allow. Routine
is the enemy. Keep workouts short and
intense.
Regularly learn and play new sports

Question 21

CrossFit’s First Fitness Model: The 10 General

Physical Skills?

Answer 21

1. Cardiovascular/respiratory endurance—The
   ability of body systems to gather, process,
   and deliver oxygen.
2. Stamina—The ability of body systems to
   process, deliver, store, and utilize energy.
3. Strength—The ability of a muscular unit,
   or combination of muscular units, to apply
   force.
4. Flexibility—The ability to maximize the
   range of motion at a given joint.
5. Power—The ability of a muscular unit, or
   combination of muscular units, to apply
   maximum force in minimum time.
6. Speed—The ability to minimize the time
   cycle of a repeated movement.
7. Coordination—The ability to combine
   several distinct movement patterns into a
   singular distinct movement.
8. Agility—The ability to minimize transition
   time from one movement pattern to
   another.
9. Balance—The ability to control the
   placement of the body’s center of gravity in
   relation to its support base.
10. Accuracy—The ability to control movement
    in a given direction or at a given intensity.

Question 22

Organic training?

Answer 22

1. Cardiovascular/respiratory endurance—The
   ability of body systems to gather, process,
   and deliver oxygen.
2. Stamina—The ability of body systems to
   process, deliver, store, and utilize energy.
3. Strength—The ability of a muscular unit,
   or combination of muscular units, to apply
   force.
4. Flexibility—The ability to maximize the
   range of motion at a given joint.

Question 23

Neurological practice?

Answer 23

7. Coordination—The ability to combine
   several distinct movement patterns into a
   singular distinct movement.
8. Agility—The ability to minimize transition
   time from one movement pattern to
   another.
9. Balance—The ability to control the
   placement of the body’s center of gravity in
   relation to its support base.
10. Accuracy—The ability to control movement
    in a given direction or at a given intensity.

Question 24

What is both neurological practice and organic training?

Answer 24

Power and speed?

Question 25

CrossFit’s Second Fitness Model: The Hopper?

Answer 25

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals

Question 26

CrossFit’s Third Fitness Model: The Metabolic Pathways?

Answer 26

Phosphagen= Short, ~10 seconds Glycolytic Medium= ~120 seconds Oxidative Long= >120 seconds

Question 27

CrossFit’s Fourth Fitness Model: Sickness-Wellness-Fitness Continuum?

Answer 27

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.

Question 28

Why Fitness in these four models?

Answer 28

The motivation for the four models is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general physical adaptations; in the second the focus is on breadth and depth of performance; with the third the measure is time, power and consequently energy systems; and the fourth is on health markers. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing.

Question 29

What defines your fitness/ Health ?

Answer 29

Your collection of workout data points represented your work capacity across broad time and modal domains. This is your fitness/health

Question 30

Technique is?

Answer 30

Technique is an intimate part of safety, efficacy, and efficiency.

Question 31

What is the key to effective implementation of CrossFit programming?

Answer 31

“Learn the mechanics of fundamental movements, establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’–

Question 32

Virtuosity?

Answer 32

virtuosity—doing the common uncommonly well—can be used to describe the mastery of movement technique that CrossFit athletes seek to achieve. Chasing virtuosity can also describe the path to coaching mastery.

Question 33

Decrepitude?

Answer 33

Loss of functionality

Question 34

Strength?

Answer 34

Productive application of force

Question 35

What is a Zone diet block?

Answer 35

A unit of measure used to simplify the process of making | balanced meals.

Question 36

How many g of protein is in one block?

Answer 36

7g

Question 37

How many grams are in one block of carbohydrate?

Answer 37

9 g

Question 38

How many grams are in one block of fat?

Answer 38

3g

Question 39

Diet?

Answer 39

Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is adequate to the task of preventing the scourges of diet-induced disease, but a more accurate and precise prescription is necessary to optimize physical performance

Question 40

When a meal is composed of equal blocks of protein, carbohydrate, and fat what is the ratio?

Answer 40

40 percent of its calories are from carbohydrate, 30 percent from protein and 30 percent from fat.

Question 41

What is evidence based fitness?

Answer 41

We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data.”

Question 42

Diet The CrossFit dietary prescription is as follows:

Answer 42

• Protein should be lean and varied and account for about 30 percent of your total caloric load. • Carbohydrates should be predominantly low-glycemic and account for about 40 percent of your total caloric load. • Fat should be from whole food sources and account for about 30 percent of your total caloric load.

Question 43

How do you determine total calories?

Answer 43

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).