L2 Flashcards
Summary sheet card
Summary sheet card
Summary sheet
What’re the six different areas the define the capacity of a trainer to coach?
- Teaching
- Seeing
- Correcting
- Group Management
- Presence and Attitude
- Demonstration
On how many part does the midline divide the spine?
3
On how many part does the midline divide the pelvis?
2
What does the Midline stabilization determines ?
If the athlete can maintain the natural S-curve of the spine to the pelvis when dynamic and/or loaded.
Stabilization of the spine is largely accomplished by
- engaging the abdominals (“abs”)
- internal and external oblique muscles (“obliques”)
- erector spinae (“spinal erectors” or simply “erectors”)
The frontal plane divides the athlete into:
anterior and posterior halves
What parts of the body includes the posterior chain?
group of muscles, tendons, and ligaments on the posterior (back) of the body, which contains the hamstrings (biceps femoris, semitendinosus, semimembranosus), gluteal muscles (“glutes”), and spinal erectors.
What does Posterior-chain engagement mean?
The musculature contributes to the movement. Also enables the athlete to maintain optimal knee alignment with the foot.
What does A lack of posterior-chain engagement results in ?
An athlete shifting excessively forward of the frontal plane.
What are the two knee positions?
Laterally or medially
Whats a Sound hip function
An athlete’s ability to flex and extend the hip to maximize its contribution to a movement.
A Powerful and complete hip extension is necessary for elite athletic capacity because:
- it applies the most force on the object
2. it creates the most elevation on the object, giving the athlete the most time to accommodate or receive it.
What are the 3 ways in which Poor hip function is usually expressed?
- muted hip,
- lack of hip extension
- slow hip extension.
What does an active shoulder provide?
most stable position for the shoulder when working against a load. An athlete demonstrates an active shoulder by applying force in the direction opposite the load.
What’s The Full range of motion about a joint?
describes the natural anatomical beginning and end positions of a movement. For example: reaching full depth in a squat
What are the two common stances in CrossFit
- Hip width (deadlifts, presses, and the Olympic lifts)
2. Shoulder width (squatting movements, sumo deadlift)
Which stance promotes a more direct transfer of force through the heels/floor and into the object being moved?
Hip width
Which stance allows for greater depth and contribution of the posterior chain?
Shoulder width
Are Days devoted to strength training essential to CrossFit?
Yes, it shouldn’t be limited only to metcons
In what consists a heavy day workout?
small sets, most often in the range of 1 to 5 repetitions, where the total volume of working repetitions is approximately 7 to 25.
As general guideline, the higher the repetitions in a set or across the entire sessions, the_______ the loading.
Lower
Are Heavy days for advanced athletes only?
No, they are for everyone : the young, old, fit, and unfit.
is up to the coach to help increase athletes’ self-efficacy and encourage them to believe that changes are possible. Increases in self-efficacy are a result of:
- mastery experiences: small achievable steps throughout the process.(i.e., adding vegetables to each meal).
- A coach’s ability to adjust to different emotional and physiological states (i.e., be sensitive to the fact that Rebecca has always eaten this way, and she has three young children to consider).
- Vicarious experiences: Coaches should use the successes of others to convince athletes that they, too, can be successful (i.e., Joe started by cutting out low-quality food for a month. Then he would quantify only his breakfast. Eventually, he measured his lunch, and six months later, he has lost 40 lb.).
- Verbal/social persuasion: Athletes should receive verbal support from others, including from role models (the trainer) and/or in small groups (i.e., create an accountability buddy, send reminders, videos, articles containing any material that motivates,etc)
The 3 stages of behavior change are:
contemplation, action, and maintenance.
What’s contemplation
The athlete has a desire to make a change and recognizes that his or her behavior may be problematic.
What’s action?
The behavior change has been initiated and healthier behaviors are being acquired.
What’s maintenance?
There is sustained healthy behavior and the athlete has developed the skills to deal with relapse
Self efficacy is
the athlete believes in his or her ability to change
What’re examples of measurable markers of an effective programming ?
Faster Fran times, more rounds of Cindy, and heavier 1-repe- tition-maximum clean and jerks
What’s variance
intended variation of functional movements, loads, repetition schemes, and time durations within a single workout and across a series of workouts in order to best maximize one’s fitness.
What’s a weakness
certain skill that is lacking relative to an athlete’s proficiency in other areas
What are the common faults of a CrossFit programmers who do not regularly assess data?
- a lack of regular assessment to determine effectiveness.
- variance not applied correctly
- lack of higher-skill development. (certain movements are avoided in workouts or when warm-ups are not used to address weaknesses.)
- excessive volume
- Thinking that the standards come from the CrossFit games
What are the 4 parts of a lesson plan
- Introduction (whiteboard)
- Warm-Up
- Workout
- Post-Workout
What should be done during the whiteboard time?
- brief the workout
- set expectations by explain- ing the intended stimulus
- offer several scaling options
- take any questions.
How long does the introduction(whiteboard) take?
2-4 mins
What are the 2 parts of a warm up?
General and specific
What’s the objective of the general warm up?
stimulate the body’s physiological functions
The primary goals of a specific warm-up is?
build, practice, and refine proper mechanics for the movements that will be used in the workout, and to prepare mentally and physically for the challenge
What part of the lesson should focus on weakness work?
Warm up
What’s the main role of the coach during work out?
pushing an athlete’s intensity while maintaining sound mechanics.
What’s the main purpose of the post workout ?
to cool down the athletes and program items that will aid in recovery, regaining mental acuity, slowing heart rates and breathing, and facilitating full range of motion about the joints (i.e., regaining homeostasis).
