Level 1 CrossFit Coach Exam Questions and Answers 2023 Level 1 CrossFit Coach Exam Questions and Answers 2023 CrossFit Aims - Answer- To forge a broad, general and inclusive fitness program to best prepare trainees for any physical contingency- prepare them not only for the unknown, but also for the unknowable. OPTIMIZING HUMAN PERFORMANCE CrossFit Prescription - Answer- Constantly varied, high-intensity, functional movements. Functional Movements - Answer- Universal motor recruitment patterns that are performed in a wave of contraction from core to extremity No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Intensity - Answer- Is defined as power and is the independent variable most commonly associated with maximizing favorable adaption to exercise Evidence-Based Fitness - Answer- Not based on theory but on measurable, observable, repeatable facts (Data) CrossFit Methodology - Answer- Depends on full disclosure of methods, results, and criticisms CrossFit is empirically driven, clinically tested and community developed Sport of Fitness - Answer- CrossFit Increased Work Capacity - Answer- Holy Grail of performance improvement Adaptations - Answer- CrossFit increases work capacity across broad time and modal domains Olympic Weightlifting - Answer- Develops strength (especially in the hips), speed, and power like no other training modality Olympic Lifts - Answer- Serve as the core of one's resistance training throughout one's life They elicit a profound neuroendocrine response Throwing - Answer- Medicine Ball Real Physical Work - Answer- Force x Distance Average Power - Answer- Force x Distance/Time Fitness - Answer- The ability to move large loads, long distances, quickly in the broadest variety of domains Health - Answer- The ability to sustain fitness throughout one's life CrossFit's Prescription for Fitness - Answer- Constantly varied high intensity functional movements Good Trainers vs. Great Trainers - Answer- Finding a balance btwn technique and intensity Compound Movements - Answer- Multi-joint movements 10 Fitness Domains - Answer- 1. Cardiovascular & Respiratory Endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy Core Strength & Conditioning Program - Answer- CrossFit 1. Maximizing neuroendocrine response 2. Developing power 3. Cross training with multiple training modalities - Answer- CrossFit Core Strength & Conditioning - Answer- Developing athletes from the core to the extremities Athlete (By Crossfit terms) - Answer- A person who is trained or skilled in strength, power, balance & agility, flexibility and endurance Hierarchy of Effort - Answer- 1. Diet 2. Metabolic Conditioning 3. Gymnastics 4. Weightlifting & Throwing Fringe Athletes - Answer- Sumo Wrestler, Triathlete, Marathoner, Power Lifter Specialized Athletes Diet - Answer- Lays the foundation for fitness & health Metabolic Conditioning - Answer- Builds capacity in each of 3 metabolic pathways (aerobic ~ lactic acid ~ phosphocreatine) Gymnastics - Answer- Reliance on the body's own weight as the sole source of resistance, establishes functional capacity for body control and range of motion Weightlifting & Throwing - Answer- Develop ability to control external objects and produce power Sport - Answer- Applies fitness in competitive atmosphere with more randomized movements and skill mastery Plyometrics - Answer- Muscle extension to a contraction in a rapid or explosive manner Box jumps Anaerobic Systems - Answer- 1. Phosphagen System 2. Lactic Acid System Squatting, running 100-meter, pull ups Aerobic Activity - Answer- Activities that are usually greater than 90 seconds in duration and involve low to moderate power output or intensity Swimming a mile, running on treadmill 20 mins, watching tv Anaerobic Activity - Answer- Activities that are less than 2 minutes in duration and involve moderate to high power output or intensity Allows us to exert tremendous forces over a very brief time Olympic Lifts - Answer- 1. Clean and Jerk 2. Snatch Olympic Lifts - Answer- Train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training Core to Extremity - Answer- Olympic Lifts teaches one to apply force to muscle groups in proper sequence, i.e. from the center of the body to its extremities Clean & Jerk And Snatch - Answer- Impart explosive forces & Condition the body to receive such forces from another moving body both safely and effectively Olympic Lifts Develop - Answer- 1. Strength 2. Muscle 3. Power 4. Speed 5. Coordination 6. Vertical Leap 7. Muscular Endurance 8. Bone Strength 9. Physical Capacity to Withstand Stress 10. Increase Maximum Oxygen Uptake (most important marker for cardiovascular fitness) Kinesthetic - Answer- The ability to feel movements of the limbs and body The Art of Strength & Conditioning Coaching - Answer- To develop a fitness that is varied yet complete 4 Defining Themes of CrossFit - Answer- 1. Neuroendocrine Response 2. Power 3. Cross training 4. Functional Movements Neuroendocrine Adaptation - Answer- A change in the body that affects one either neurologically or hormonally (Heavy load weight training, short rest btwn sets, high heart rates, high intensity training & short rest intervals are all associated with neuroendocrine response) Hormonal Responses - Answer- Increases in: 1. Testosterone 2. Insulin-like Growth Factor 3. Human Growth Hormone