Crossfit Fundamental Movements & Techniques 5

Question 1

What is the role of the 'Valsalva maneuver' in heavy compound lifts?

Accepted Answer

It increases intra-abdominal pressure to stabilize the spine under heavy load

Answer

The Valsalva maneuver—taking a deep breath and bracing while closing the glottis—dramatically increases intra-abdominal pressure, creating a rigid cylinder that stabilizes the spine.

Question 2

An athlete consistently hyperextends the lower back at the top of a deadlift lockout. What is the best coaching cue?

Accepted Answer

Cue 'squeeze your glutes and stand tall' rather than 'lean back at the top'

Answer

Cueing glute contraction and vertical tall standing corrects lumbar hyperextension by teaching the athlete to achieve hip extension without leaning the torso backward.

Question 3

In the snatch, what is the 'third pull' and when does it occur?

Accepted Answer

The aggressive pull under the bar as the athlete drops into the receiving position

Answer

The third pull is the athlete's active movement under the bar—pulling themselves down into the squat while the bar is at its peak height—to receive it overhead.

Question 4

Which of the following describes correct lumbar position during a Romanian deadlift (RDL)?

Accepted Answer

A neutral lumbar curve should be maintained throughout the entire range of motion

Answer

A neutral lumbar spine (natural lordotic curve maintained) is required throughout the RDL to protect the intervertebral discs and ensure hamstring loading rather than spinal shear.

Question 5

During a muscle-up, what is the critical transition phase that distinguishes it from a pull-up?

Accepted Answer

The transition from pulling above the rings to pressing and pushing the body overhead

Answer

The transition is the most technically demanding phase of the muscle-up, where the athlete rotates the wrists and shifts from pulling to pressing above the rings.

(Crossfit) CrossFit Level 1 Trainer Certification Practice Test

(Crossfit) CrossFit Level 1 Trainer Certification Practice Test

Crossfit Fundamental Movements & Techniques 5