1
Q
What are the three main sections that should be planned before a CrossFit class?
A
- warm-up
- workout
- cool-down
These sections outline the duration of each and its specific elements.
2
Q
What should the warm-up accomplish?
A
- Increase the body’s core temperature.
- Prepare athletes for workout intensity.
- Allow for movement mechanics correction.
- Assess capacity for scaling modifications.
- Offer skill development and refinement.
Skill development can include elements not in the workout, if time permits.
3
Q
What are the key components to consider for the workout section?
A
- Include range-of-motion standards.
- Provide appropriate scaling options.
- Allow athletes to reach high intensity.
- Challenge current fitness levels.
- Include movement corrections under high intensity.
Scaling options ensure all athletes can participate effectively.
4
Q
What is the purpose of the cool-down?
A
- Allow heart and respiratory rates to slow.
- Help athletes regain mental acuity.
- Prepare the gym for the next class.
- Utilize remaining time for recovery and skill refinement.
This section may also include education.
5
Q
What is the intended stimulus of the workout ‘Fran’?
A
‘Fran’ is a benchmark workout that assesses:
- Progress in cardiovascular response
- Combination of gymnastics and weightlifting movements
It typically takes elite athletes less than 2 minutes to complete.
6
Q
What are the scaling options for ‘Fran’?
A
- Reduced load on the thruster
- Reduced volume or load on the pull-ups
Athletes should aim to complete the workout under 10 minutes.
7
Q
What is the goal of the back squat workout?
A
To lift the maximum load possible for a set of 5 reps while maintaining sound technique.
Adequate rest of 3-5 minutes is recommended between sets.
8
Q
What should coaches do during the back squat specific warm-up?
A
- Assess movement for proper loading
- Cue athletes through a specific sequence
- Ensure athletes maintain proper technique throughout
This includes ensuring hips initiate back and down, maintaining lumbar curve, and weight on heels.
9
Q
What should be done during the cool-down after the back squat workout?
A
- Cleaning up equipment
- Performing a hip-flexor stretch
- Collecting scores and celebrating personal records
High fives can also be exchanged to foster community.
10
Q
What is the structure of the heavy day workout?
A
- The sets are ascending, meaning weight is added after every set.
- All athletes should find a heavy set of 5 relative to their capacity.
11
Q
What is the intended stimulus of the 20-minute AMRAP workout?
A
It is a triplet of monostructural, gymnastics, and weightlifting movements designed to tax athletes metabolically and technically.
12
Q
What are the components of the 20-minute AMRAP workout?
A
- Run 400 m
- 15 L pull-ups
- 205-lb. clean and jerk, 5 reps
13
Q
What is the suggested female Rx’d weight for the clean and jerk in the workout?
A
135 lbs.
14
Q
What scaling options are available for the 20-minute AMRAP workout?
A
- Reduced volume on the run
- Reduced volume and load on the L pull-ups
- Reduced load on the clean and jerk
15
Q
What is the recommended warm-up for the clean and jerk?
A
- 6 deadlift-shrugs with an empty barbell
- 6 deadlift-high pulls with an empty barbell
- 6 power cleans with an empty barbell
- 6 push jerks with an empty barbell
16
Q
What are the three key rules of biomechanics taught to athletes?
A
- Functional movement weds the spine to the pelvis.
- Dynamics come from the hip, primarily extension.
- Do not let the pelvis chase the femur.
17
Q
What are the four body parts emphasized in the anatomy lesson?
A
- Tibia
- Femur
- Pelvis
- Spine
18
Q
What is the importance of the squat?
A
It is essential for athleticism and maintaining healthy hips, back, and knees.
19
Q
What common misconception about squatting is addressed?
A
That squatting is detrimental to knees; in fact, it is rehabilitative for knee issues.
20
Q
What does ‘flexion’ and ‘extension’ refer to in joint movement?
A
- Flexion: reducing the angle of a joint
- Extension: increasing the angle of a joint
21
Q
What is the primary benefit of the squat in athletic performance?
A
It is the quintessential hip extension exercise, necessary for elite athleticism and powerful, controlled movement.
Hip extension is foundational for activities like running, jumping, and throwing.
22
Q
List the key cues for performing a proper squat.
A
- Start with feet shoulder-width apart
- Keep head up and looking slightly above parallel
- Accentuate lumbar arch and engage abs
- Send butt back and down
- Knees track over feet
- Keep weight on heels
- Rise without leaning forward
- Stand tall at the top
These cues help maintain proper form and safety.
23
Q
What defines a mastered squat?
A
When both technique and performance are superior, allowing for fast multiple reps without deficiencies.
A standard for mastery is performing 18-20 perfect squats in 20 seconds during a Tabata set.
24
Q
What are common faults in squatting?
A
- Losing lumbar extension
- Not breaking parallel with hips
- Slouching in chest and shoulders
- Lifting heels
- Not fully extending hips at the top
These faults can indicate weaknesses and affect performance.
25
Identify **causes** of a bad squat.
* Weak glute/hamstring
* Poor engagement and control
* Quad dominance
* Inflexibility
* Sloppy work and lack of focus
## Footnote
Addressing these issues is crucial for improvement.
26
What **therapies** can address common squat faults?
* Bar Holds
* Box Squatting
* Bottom-to-Bottoms
* Overhead Squats
## Footnote
These exercises help improve technique and strength in the squat.
27
What is the **primary focus** of the overhead squat?
It trains efficient energy transfer and develops core strength, stability, and balance.
## Footnote
It is critical for effective athletic movement and performance.
28
What **prerequisites** are needed before attempting the overhead squat?
A strong squat is required, maintained with a dowel or PVC pipe, and the ability to hold a rock-bottom squat with proper form.
## Footnote
Using weights before mastering form can hinder progress.
29
What is the **importance** of the air squat in training?
It is essential for mastering the squat movement without weights, ensuring proper technique before progressing to weighted squats.
## Footnote
It serves as a foundation for all other types of squats.
30
What is the **correct position** for a front squat?
The bar rests on the chest and shoulders with a loose grip, while mechanics otherwise resemble the air squat.
## Footnote
Proper rack position is crucial for executing a front squat effectively.
31
What is the **primary role** of the abdominals in overhead lifts?
Midline stabilization
## Footnote
The abdominals are critical for maintaining proper posture and preventing deformation during lifts.
32
What is the **ideal starting position** for the overhead squat?
Standing tall with the dowel held as high as possible in the frontal plane.
## Footnote
This ensures the dowel is directly overhead and not in front or behind.
33
What should be observed during the **descent of the overhead squat**?
The dowel must remain in the frontal plane.
## Footnote
A training partner should monitor to ensure the dowel does not move forward or backward.
34
What are the **safe options** for bail-out during an overhead squat?
* Dumping the load forward
* Stepping or falling backward
* Dumping backward and stepping or falling forward
## Footnote
Lateral escapes are not an option.
35
How does the overhead squat **differ** from the back or front squat?
It measures midline stability and control.
## Footnote
The overhead squat reveals faults not visible in back and front squats.
36
What is the **significance** of the average of max back and front squat compared to max overhead squat?
It indicates core stability and control.
## Footnote
Ideally, the max overhead squat should converge with the average of back and front squat for optimal athletic performance.
37
What is the **sequence of lifts** in the shoulder press progression?
* Shoulder Press
* Push Press
* Push Jerk
## Footnote
This progression enhances core-to-extremity muscle recruitment.
38
What is the **role of the power zone** in the shoulder press compared to the push press?
In the shoulder press, it provides stabilization only; in the push press, it also provides impetus in the dip and drive.
## Footnote
The push jerk further increases the role of the power zone.
39
How much **more weight** can be driven overhead using the push press compared to the shoulder press?
Up to 30 percent more.
## Footnote
The push jerk allows for an additional 30 percent more than the push press.
40
What **critical action** is required during the dip phase of the push press and push jerk?
The stomach must be held very tightly.
## Footnote
This ensures a sudden and explosive transition from dip to drive.
41
What is the **primary benefit** of the deadlift?
It increases head-to-toe strength and is a shortcut to improving metabolism, strength, lean body mass, and athletic performance.
## Footnote
The deadlift is often underutilized despite its significant benefits.
42
What are the **three major benchmarks** for deadlift performance?
1. Body-weight deadlift
2. Twice-body-weight deadlift
3. Three-times-body-weight deadlift
## Footnote
These benchmarks represent 'beginning,' 'good,' and 'great' deadlifts, respectively.
43
What are the **three pillars** of proper deadlift technique?
1. Orthopedic safety
2. Functionality
3. Mechanical advantage
## Footnote
These principles guide safe and effective deadlift execution.
44
What is the **recommended frequency** for deadlifting at near-max loads?
Once per week, with one additional session at lighter loads.
## Footnote
This approach allows for progress while minimizing injury risk.
45
What is the **main position** of the bar during a deadlift?
The bar should be above the knot of the shoelaces.
## Footnote
This positioning helps maintain proper form.
46
# True or False:
The deadlift is an essential functional movement.
True
## Footnote
It is comparable to other basic movements like standing and jumping.
47
What is the **starting position** for the sumo deadlift high pull?
The bar should start at mid-shin with a wide, 'sumo' stance.
## Footnote
This position prepares the lifter for the explosive movement.
48
How does the medicine-ball clean **benefit** athletes learning Olympic lifts?
It introduces the starting position and posture of the deadlift and simplifies the clean movement.
## Footnote
This method helps athletes grasp the mechanics without the intimidation of a barbell.
49
What **common faults** are corrected in the medicine-ball clean?
* Heels up
* Back rounded
* Arms bent
* No hip extension
* Curling the ball
## Footnote
Addressing these faults is crucial for proper lifting technique.
50
What is the **approach** used to teach the clean to groups?
Athletes mirror a leader performing the clean to enhance synchronization and technique.
## Footnote
This method encourages self-correction and reduces the need for verbal cues.
51
# Define:
core strength
It is midline stabilization, which is the ability to maintain rigidity, stability, and a lack of deflection about the spine and pelvis.
52
Why is midline stabilization **critical** for performance?
It translates to improved efficiency and performance, leading to greater power output.
53
Which **muscles** are involved in midline stabilization?
* Abdominals
* Hip flexors
* Hip extensors
* Erectors
54
What is often **overlooked** in modern physical training?
There is excessive focus on the anterior muscles rather than the posterior muscles.
55
How do static contractions **contribute** to core strength?
Static contractions that stabilize the midsection are the most important and functional muscular contractions for core strength.
56
What is the **first movement** to develop in a client using the GHD?
A simple hip extension, maintaining midline stabilization.
57
What is the **purpose** of the back extension movement on the GHD?
It engages the erectors dynamically while the glute and hamstring work statically.
58
What should clients demonstrate **before performing GHD sit-ups**?
Capacity in hip extension, back extension, and hip-and-back extension.
59
What is the **role of the psoas** in GHD sit-ups?
It pulls from the femur and attaches to the lumbar spine, playing a crucial role in hip flexion.
60
What is the purpose of the **AbMat sit-up**?
It removes the hip flexors from the equation, allowing for dynamic trunk flexion.
61
What should be **adjusted** for the back extension exercise on the GHD?
The pad must be adjusted under the pelvis for proper execution.
62
How does leg extension **affect** the GHD sit-up?
Leg extension engages the full complement of hip flexor musculature, promoting a functional movement.
63
What is the **primary function** of the AbMat during a sit-up?
It provides a solid point of contact below the upper back, allowing for effective trunk flexion and enabling the athlete to curl to seated against a load.
64
# True or False:
Without an AbMat, the sit-up is a unidirectional movement.
False
## Footnote
Without the AbMat, the sit-up is a biphasic movement, relying on hip flexors after using upper rectus.
65
What are the **two types of sit-ups** mentioned that complement each other?
1. GHD (Glute-Ham Developer)
2. AbMat sit-ups
66
What is **required** to maintain the CrossFit Level 1 Trainer credential?
Trainers must retake the course every five years or pursue higher-level CrossFit credentials.
67
List the **six abilities** an effective trainer must have.
1. Teaching
2. Seeing
3. Correcting
4. Group and/or gym management
5. Presence and attitude
6. Demonstration
68
# Fill in the blanks:
An effective trainer must be able to \_\_\_\_\_\_ and \_\_\_\_\_\_ movement mechanics.
see, correct
69
What does '**virtuosity**' refer to in the context of coaching?
Doing the common uncommonly well, aiming for mastery in movement technique and coaching.
70
What is the **significance** of group management for a trainer?
It optimizes the flow and experience of a class by organizing time, space, equipment, and participants.
71
What is the **role** of presence and attitude in effective training?
They create a positive and engaging learning environment, showing empathy and rapport with athletes.
72
How can a trainer **improve** their correction skills?
By using successful cues, knowing multiple corrections for each fault, and triaging faults in order of importance.
73
What is the **first step** in developing as a trainer?
Teach to learn; gaining experience through working with people in dynamic environments.
74
What is the **first suggestion** for trainers to develop their coaching skills?
Teach to learn. Experience in a dynamic environment is essential for gaining competency.
75
Why is it recommended for trainers to **watch more experienced coaches**?
To observe their cues and rapport with clients, which can help improve coaching effectiveness.
76
What is the **purpose of filming oneself** while coaching?
It allows for self-assessment of movement faults and improvement using critical evaluation.
77
What does the **Level 2 Certificate Course** focus on?
Improving coaching skills, specifically in seeing and correcting movement, with practical feedback.
78
What should trainers do to **pursue higher credentials**?
Aim for CrossFit Level 2 Trainer, Certified CrossFit Trainer (Level 3), and Certified CrossFit Coach (Level 4).
79
What are the **three important principles** guiding trainers at all levels?
1. Master the fundamentals
2. Limit the scope
3. Pursue excellence
80
What is the **recommended order** for new athletes to progress in CrossFit?
1. Mechanics
2. Consistency
3. Intensity
81
What is the **risk** of applying intensity too soon in training?
It can lead to long-term inefficiencies or injury.
82
What does **limiting the scope** mean for new trainers?
Coaching small groups or individuals before managing larger classes to improve mechanics.
83
What should trainers do when they **encounter questions beyond their knowledge**?
Refer clients to a physician and seek to learn the answers.
84
What is the **goal** of pursuing excellence in training?
To **improve** the quality of programming and the training experience.
85
What is the significance of the **Level 1 Certificate Course** in the CrossFit community?
It formalizes involvement and transmits the community’s ethos of camaraderie and support.
86
What is rhabdomyolysis?
A **medical condition** caused by muscle tissue breakdown, potentially leading to kidney damage.
87
What are some ways trainers can **mitigate the risk** of rhabdomyolysis?
* Follow the charter of mechanics, consistency, intensity
* Scale workouts appropriately
* Educate clients on symptoms
88
Why is **gradual progression** in intensity and volume important?
It allows the body to acclimate to high-intensity exercise and reduces injury risk.
89
What should be **prioritized** in training for beginner athletes in CrossFit?
Focus on mechanics rather than speed or load.
## Footnote
This approach ensures beginners acclimate safely to CrossFit training.
90
What is the **recommended approach** for increasing intensity in training?
Err on the side of caution and implement gradual increases in intensity over time.
## Footnote
Multiple months at scaled loads are acceptable for even advanced athletes.
91
What **movements** should beginner athletes minimize to reduce the risk of rhabdomyolysis?
'**Negatives**' (movements that prolong the eccentric phase).
## Footnote
Negatives can be effective for strength but should be used cautiously with beginners.
92
What are **common exercises** associated with a higher incidence of rhabdomyolysis?
* Jumping pull-ups
* Full-range-of-motion GHD sit-ups
## Footnote
These movements should be approached with caution, especially for beginners.
93
What is **progressive scaling** in CrossFit, and how should it be applied to beginners?
It is adjusting workout difficulty to keep an athlete moving; it should be avoided for beginners.
## Footnote
Instead, allow beginners to rest as needed during workouts.
94
What should trainers **educate** athletes about regarding rhabdomyolysis?
The potential risks, strategies to reduce risk, and symptoms.
## Footnote
Understanding these factors helps athletes recognize the importance of scaling workouts.
95
What **lifestyle factors** can increase the risk of rhabdomyolysis?
Alcohol and drug use, as well as certain medications like statins.
## Footnote
Athletes should avoid heavy drinking, especially near training times.
96
What are the **symptoms** of rhabdomyolysis?
* severe muscle pain
* nausea
* vomiting
* abdominal cramping
* dark-red urine
## Footnote
Dark urine indicates myoglobin release from muscle breakdown.
97
What is the **first step** a trainer should take if an athlete shows signs of heat stroke?
Remove excess clothing and douse the athlete with cool water.
## Footnote
Medical attention should be sought immediately after this initial response.
98
What **hydration strategy** is advised during physical activity?
Drink when thirsty; do not drink when not thirsty.
## Footnote
Overhydration can lead to exercise-associated hyponatremia (EAH).
99
What should trainers do regarding **athletes with medical conditions**?
Get medical clearance before recommending a fitness regimen.
## Footnote
This ensures athletes with conditions like diabetes are safely included in workouts.
100
What **credential** is earned by passing the CrossFit Level 1 Certificate Course?
CrossFit Level 1 Trainer (CF-L1 Trainer)
## Footnote
This credential is valid for five years and must be renewed to maintain active status.
101
What is the **importance** of equipment condition in CrossFit training?
Proper installation and maintenance are crucial to minimize injury risks.
## Footnote
Equipment should be regularly inspected for safety and functionality.
102
What should trainers instruct athletes about **spotting during weightlifting**?
Teach athletes how to bail safely and spot correctly where appropriate.
## Footnote
Spotting is mandatory for bench presses but not generally recommended for other lifts.
103
What must CrossFit trainers use to **refer to their credential**?
The correct terminology for the credential.
## Footnote
It is important to avoid misrepresentation of the credential.
104
How long is the CrossFit Level 1 Certificate **valid**?
five years
## Footnote
Details regarding maintaining an active trainer status can be found in the Participant Handbook.
105
What should trainers not use to describe their **credential**?
The term 'certified'.
## Footnote
The correct term is 'Level 1 Trainer'.
106
What **distinguishes** a 'Certificate Course' from a 'certification'?
* A Certificate Course includes both an educational component and a test.
* A certification is only a test.
## Footnote
Certifications assess competency across an entire profession.
107
What is required to **market services** under the CrossFit name?
A trainer must apply to run a CrossFit affiliate.
## Footnote
Without affiliation, trainers cannot use the CrossFit name or logo in marketing.
108
What is the **primary responsibility** of a CrossFit trainer regarding client safety?
To maintain a low risk for clients.
## Footnote
This involves following guidance to keep clients safe in the gym.
109
What does '**virtuosity**' mean in gymnastics?
'Performing the common uncommonly well.'
## Footnote
It is a mark of true mastery and recognized by audiences and coaches.
110
What is the '**novice’s curse**'?
The rush to originality and risk, leading to weak fundamentals and delayed mastery.
## Footnote
It afflicts both learners and teachers.
111
What can **doom** a physical training program?
A lack of commitment to fundamentals.
## Footnote
Proper focus on basics is crucial for effective coaching.
112
What is the **consequence** of rushing to teach advanced movements?
Increased chance of injury, delayed advancement, and reduced client progress.
## Footnote
It can hinder a client's fitness journey.
113
What should trainers **emphasize** during training sessions?
Basics and fundamentals.
## Footnote
Clients will advance more quickly and recognize the trainer's expertise.
