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Question 1

Summary sheet card

Question 2

Summary sheet card

Question 3

Summary sheet

Question 4

What’re the six different areas the define the capacity of a trainer to coach?

Answer 4

• Teaching
• Seeing
• Correcting
• Group Management
• Presence and Attitude
• Demonstration

Question 5

On how many part does the midline divide the spine?

Answer 5

3

Question 6

On how many part does the midline divide the pelvis?

Answer 6

2

Question 7

What does the Midline stabilization determines ?

Answer 7

If the athlete can maintain the natural S-curve of the spine to the pelvis when dynamic and/or loaded.

Question 8

Stabilization of the spine is largely accomplished by

Answer 8

1. engaging the abdominals (“abs”)
2. internal and external oblique muscles (“obliques”)
3. erector spinae (“spinal erectors” or simply “erectors”)

Question 9

The frontal plane divides the athlete into:

Answer 9

anterior and posterior halves

Question 10

What parts of the body includes the posterior chain?

Answer 10

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.

Question 11

What does Posterior-chain engagement mean?

Answer 11

The musculature contributes to the movement. Also enables the athlete to maintain optimal knee alignment with the foot.

Question 12

What does A lack of posterior-chain engagement results in ?

Answer 12

An athlete shifting excessively forward of the frontal plane.

Question 13

What are the two knee positions?

Answer 13

Laterally or medially

Question 14

Whats a Sound hip function

Answer 14

An athlete’s ability to flex and extend the hip to maximize its contribution to a movement.

Question 15

A Powerful and complete hip extension is necessary for elite athletic capacity because:

Answer 15

1. 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.

Question 16

What are the 3 ways in which Poor hip function is usually expressed?

Answer 16

1. muted hip,
2. lack of hip extension
3. slow hip extension.

Question 17

What does an active shoulder provide?

Answer 17

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.

Question 18

What’s The Full range of motion about a joint?

Answer 18

describes the natural anatomical beginning and end positions of a movement. For example: reaching full depth in a squat

Question 19

What are the two common stances in CrossFit

Answer 19

1. Hip width (deadlifts, presses, and the Olympic lifts)

2. Shoulder width (squatting movements, sumo deadlift)

Question 20

Which stance promotes a more direct transfer of force through the heels/floor and into the object being moved?

Answer 20

Hip width

Question 21

Which stance allows for greater depth and contribution of the posterior chain?

Answer 21

Shoulder width

Question 22

Are Days devoted to strength training essential to CrossFit?

Answer 22

Yes, it shouldn’t be limited only to metcons

Question 23

In what consists a heavy day workout?

Answer 23

small sets, most often in the range of 1 to 5 repetitions, where the total volume of working repetitions is approximately 7 to 25.

Question 24

As general guideline, the higher the repetitions in a set or across the entire sessions, the_______ the loading.

Answer 24

Lower

Question 25

Are Heavy days for advanced athletes only?

Answer 25

No, they are for everyone : the young, old, fit, and unfit.

Question 26

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:

Answer 26

1. mastery experiences: small achievable steps throughout the process.(i.e., adding vegetables to each meal).
2. 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).
3. 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.).
4. 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)

Question 27

The 3 stages of behavior change are:

Answer 27

contemplation, action, and maintenance.

Question 28

What’s contemplation

Answer 28

The athlete has a desire to make a change and recognizes that his or her behavior may be problematic.

Question 29

What’s action?

Answer 29

The behavior change has been initiated and healthier behaviors are being acquired.

Question 30

What’s maintenance?

Answer 30

There is sustained healthy behavior and the athlete has developed the skills to deal with relapse

Question 31

Self efficacy is

Answer 31

the athlete believes in his or her ability to change

Question 32

What’re examples of measurable markers of an effective programming ?

Answer 32

Faster Fran times, more rounds of Cindy, and heavier 1-repe- tition-maximum clean and jerks

Question 33

What’s variance

Answer 33

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.

Question 34

What’s a weakness

Answer 34

certain skill that is lacking relative to an athlete’s proficiency in other areas

Question 35

What are the common faults of a CrossFit programmers who do not regularly assess data?

Answer 35

1. a lack of regular assessment to determine effectiveness.
2. variance not applied correctly
3. lack of higher-skill development. (certain movements are avoided in workouts or when warm-ups are not used to address weaknesses.)
4. excessive volume
5. Thinking that the standards come from the CrossFit games

Question 36

What are the 4 parts of a lesson plan

Answer 36

• Introduction (whiteboard)
• Warm-Up
• Workout
• Post-Workout

Question 37

What should be done during the whiteboard time?

Answer 37

1. brief the workout
2. set expectations by explain- ing the intended stimulus
3. offer several scaling options
4. take any questions.

Question 38

How long does the introduction(whiteboard) take?

Answer 38

2-4 mins

Question 39

What are the 2 parts of a warm up?

Answer 39

General and specific

Question 40

What’s the objective of the general warm up?

Answer 40

stimulate the body’s physiological functions

Question 41

The primary goals of a specific warm-up is?

Answer 41

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

Question 42

What part of the lesson should focus on weakness work?

Answer 42

Warm up

Question 43

What’s the main role of the coach during work out?

Answer 43

pushing an athlete’s intensity while maintaining sound mechanics.

Question 44

What’s the main purpose of the post workout ?

Answer 44

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).