Crossfit Level 1 Exam 2024-2025 Questions & Correct Answers. Already Graded A+, Exams of Physical Activity and Sport Sciences

Download Crossfit Level 1 Exam 2024-2025 Questions & Correct Answers. Already Graded A+ and more Exams Physical Activity and Sport Sciences in PDF only on Docsity! 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 What diet is recommended for Crossfit athletes? - ANSThe Zone Diet created by Barry Sears What do Crossfit's Fitness models measure? - ANSThey are used to systematically measure and understand work capacity. How well a person is able to perform difficult tasks tells us how healthy and vibrant a person is. What does "Core Strength and Conditioning Program" Mean? - ANS2 senses of the word Core: 1. The workouts and exercises of crossfit are the core backbone of any athletic endeavor 2. It's literally exercising for your core (abs) and the functional axis of the body What does the schedule look like for crossfit athletes? - ANS3 days on, 1 day off. Because of most people's work schedule, it can be adjusted to 5 days on and 2 days off. What is adaption's role in Crossfit? - ANSCrossfit is constantly varying the workouts to include the 10 fitness domains, meaning the athlete is constantly adapting What is Cross-training and does Crossfit utilize it? - ANSCross-training is participating and practicing for multiple sports. Crossfit often combines small amounts of cross- training into their client's programs. Practicing these moves will specifically help athletes learn new skills and improve old ones. What is Crossfit's 1st model to measure fitness? - ANSHow experienced the athlete is in the 10 General Physical skills What is Crossfit's advice for success as a trainer? - ANSMarkets are largely unknowable, excellence is obvious to everyone, and free markets reward excellence. So be excellent. What is crossfit's view on insulin and health? - ANSHyperinsulinism (too much insulin) is the cause of most chronic disease, especially diabetes What is Progressive scaling? Who should it be used for? - ANSIt'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. What is scaling? - ANSMaking an exercise or workout easier with fewer reps, movements, or work What is the main goal of Crossfit? - ANSTo increase an individual's competency and abilities at all physical tasks What is the method to calculate one's block prescription on the Zone Diet? - ANS1. Find your body fat percentage (11%) 2. Fat % (11%) x Present weight (145lbs.) = Fat weight (16 lbs.) 3. Present weight (145 lbs.) - Fat weight (16 lbs.) = Lean Body Mass (129 lbs.) 4. Find Activity level (anywhere from 0.5-1.2 depending on activity level) 5. Lean Body Mass (129 lbs.) x Activity level (0.9) = Daily protein requirements (116g) 6. Daily protein requirements (116g) / 7 = Blocks Per Day (17) What is the optimal training frequency and duration in Crossfit? - ANSAnywhere from 45 minutes- 1 hour 5-6 days a week. Additional time isn't necessary if your training is high- intensity. More training and practice per day could be spent on specific skills for sports What is the process for using Crossfit in a gym or facility to advertise/do? - ANSTo use Crossfit's brand name, you need to be an affiliate with Crossfit. To do that, you need to complete their online form and give payment. What is the progression that crossfit athletes should take? - ANSFirst, develop mechanics (techniques of movement), then establish consistency (a schedule to practice movements), finally add intensity (how difficult the workouts are). What is the Theoretical Hierarchy of Development for an athlete? - ANSIf you have a deficiency at any level along the hierarchy, all levels below will suffer What is the workout structure in CF? - ANS What is threshold training? - ANSFinding the intensity where errors just start to occur, then try to reduce errors at that intensity What should an athlete do if their performance suffers due to weight loss? - ANSIncrease the amount of fat. Some crossfit athletes get 70% of their calories from fat. What supplements are recommended in Crossfit? - ANSFish oil or Omega-3 supplement. Crossfit recommend such a high amount of fat that getting the right balance between Omega-3 and Omega-6 (1:2 or 1:3 ratio) is somewhat difficult. If the individual is vegan, algae oil is recommended. What's Crossfit's 2nd model to measure fitness? - ANSThe hopper. This model suggests that if a workout was given to you completely at random with varying reps, sets, rest periods, exercises, order of exercises, routines, periodization, etc. on different days, you would be able to complete the routine. What's Crossfit's 3rd model to measure fitness? - ANSThe metabolic pathways model. This suggests that we need to develop our phosphagen system, glycolytic system, and oxidative system. What's Crossfit's 4th model to measure fitness? - ANSSickness-Wellness-Fitness Continuum. In this case, fitness is super-wellness. We can take an immense amount of data on any individual (blood pressure, BF %, Bone density, triglycerides, cholesterol, muscle mass, etc.) and place them into one of the 3 categories. What's crossfit's equation for health? - ANSFitness + luck = Health What's the difference between training vs practice? - ANS- Training: Activity that improves performance through a change in the body (strength, stamina, endurance, flexibility). - Practice: Activity that improves performance through a change in the nervous system (balance, coordination, agility, accuracy). Power and speed are improved with both What's the point of doing overhead squats? - ANSImprove squat technique, incredible core exercise, works on midline control, stability, and balance. Whats the key to developing cardio without losing strength, speed, or power? - ANSInterval training When has the squat (or really any exercise) been mastered? - ANSWhen both technique and performance are superior for the individual