ONLINE SCALING COURSE QUESTIONS Flashcards
To prepare for and pass the CrossFit Level 3 Test
Creating a well structured lesson plan allows the trainer to ……..
maximize the effectiveness of each workout
Lesson planning helps the affiliate to ……….
produce consistent classes
Ineffective lesson planning creates ……..
inconsistencies across classes
An effective workout plan should consider which 6 elements?
- Intended Stimulus
- Workout Brief
- Warm Up
- Workout
- Skill Work
- Cool down
Understanding the INTENDED STIMULUS will ………
ensure correct time allocation
The WARM UP should be ……… and ……. and the time for this warm up should be planned
General and Specific
During the WORKOUT the Trainer should anticipate
where they will be needed and most effective during the workout
SKILL WORK for the workout, although not always necessary should be allocated ……..
pre or post workout
COOL DOWN goals are ……
- Return the athletes to a pre-workout state
2. Allocate time for recording results, stretching, recovery and resetting the gym
WORKOUT BRIEF sets the expectation for …….
the logistical, movement, and scaling options of the workout
Taking time to make and plan a lesson will do what 3 things?
- Maximize the effectiveness of each workout
- Create more consistent classes throughout the day
- Allow more opportunity for coaching and correcting
Not preparing a lesson plan for the class usually results in what 3 things?
- Poor scaling, poor management, and poor logistical management
- Reduces the time to Teaching, Seeing, and Correcting athletes (coach athletes)
Classes can generally be classified into 3 types, what are they?
- Short, high-skill workouts
- Long, low-skill workouts
- Heavy lifting workouts
The short, high-skill workout will contain longer GWU (general warm up), SWU (specific warm up), and SW (skill work) before or after the workout?
before
In a long, low-skill workout will a skill time allocation always be necessary? Yes or No?
no
In a heavy lifting workout, where will the skill work usually be done? Before or after the workout?
after the workout before the Cool down
Common Crossfit workouts help the Trainer to determine the ……… ……… of the workout?
intended stimulus
To determine intended stimulus the Crossfit Trainer should consider what 4 aspects of the Workout?
- Time Domain (short, moderate, long)
(less than 5 min, 5-20 min, greater than 20 min) - Loading (Heavy, Moderate, Light, Body weight)
- Reps/Distance (Low, Moderate, High)
(less than 50 reps, 50-200 reps, 200+ reps) - Movements (G/M/W)
Time Domain:
an example of a short duration workout is ………
FRAN
21-15-9
Pull ups
Thrusters 95lb
Time Domain:
an example of a moderate duration workout is ………
CINDY (AMRAP 20) or HELEN (3 RFT)
5 Pull ups 400m Run
10 Push ups 21 KBS (1.5 pood)
15 Squats 12 Pull ups
Time Domain:
an example of a long duration workout is ………
MURPH (For Time) or RUN 10K Run 1 mile 100 Pull ups 200 Push ups 300 Squats Run 1 mile
Intended Stimulus: Time allocation
decided the stimulus to determine workout ……… FIRST STEP to correctly plan the rest of the workout
workout time
intended Stimulus: Time allocation
determining how much Time, Volume and Skill is needed for the workout will also let us decide how much time spend on the SECOND STEP, the ………… ….. and ………. …..
Warm up and Cool down
The Intended Stimulus of the workout (Round Time, Volume, Skill) will help you allocate and estimate the overall ………. for the WOD
Time
BRIEF
What is the workout brief?
the workout brief is a short explanation given by the trainer at the beginning of the class
BRIEF
The brief is the best time to address ………. , ……… , and ……….
scaling, injuries and logistics
BRIEF
Discuss what 6 basic factors in your brief ?
- Time per round, time to finish the workout
- How many rounds and reps are expected
- Equipment layout
- Scaling options
- Demonstrate movements
- How challenging the movements should feel
BRIEF
The 2 most common mistakes when briefing a workout are ?
- Not including enough information
(this will confuse beginners) - Including TOO MUCH information
BRIEF
The workout brief regardless of the workout should be no more than ……..
3-5 mins
GENERAL WARM UP
what are the 5 purposes of the GENERAL warm up ?
- Increase Core temperature
- Increase Heart Rate
- Take the body through a full, active range of motion
- Prepare the athlete for a high intensity workout
- Allow the trainer access to the enthusiasm, mood and movement quality of each athlete
GENERAL WARM UP
movements chosen for the general warm up should …….
- Be trainer led
- Be lower intensity
- Take the body through a full active range of motion
- Lower skill and low impact
- Performed at moderate intensity
GENERAL WARM UP
what to AVOID in your general warm up:
- Heavy
- High Intensity or high impact
- Performed at high speeds
- Complex or high skill
- Unnecessarily taxing on the athlete
SPECIFIC WARM UP: PURPOSE
what are the purposes of the specific warm up ?
- Increase range of motion at lower intensity
- Increase range of motion at lower intensity
- Refine specific movement patterns during the workout
- Allow the trainer to correct specific movement faults
SPECIFIC WARM UP: HOW-TO
the movements in the specific warm up should be :
- Related to the workout
- Progression that build to more complex movements
- Instructional and led by the trainer
- Lighter loads and intensity building towards the workout
WORKOUT EXECUTION
properly executing the workout falls into which 2 main categories ?
Effective coaching
Effective Scaling
WORKOUT EXECUTION: EFFECTIVE COACHING
what are the six criteria to look at when evaluating the effectiveness of a trainer ?
Teaching Seeing Correcting Group management Presence and attitude Demonstration
EFFECTIVE COACHING: TEACHING
what is teaching?
effectively conveying knowledge in a way the athlete can understand
EFFECTIVE COACHING: SEEING
what is effective seeing ?
the ability to discern good movement from bad movement
EFFECTIVE COACHING: CORRECTING
what is effective correcting ?
the ability to improve movement mechanics by:
- Using successful cues
- Know multiple corrections for each fault
- Triage faulty movement
- Balance critique with praise (compliment sandwich_
EFFECTIVE COACHING: GROUP MANAGEMENT
what is effective group management ?
the ability to organize and manage a group by:
- Manage time, equipment, layout
- Ensure all athletes receive attention
EFFECTIVE COACHING: PRESENCE AND ATTITUDE
what is effective presence and attitude ?
the ability to show respect and empathy for all athletes while creating camaraderie and rapport
EFFECTIVE COACHING: DEMONSTRATION
what is effective group management ?
the ability to accurately create a visual example of the movement
this includes leading by the trainers own example
WORKOUT EXECUTION: Quiz 1
before helping an athlete refine their movement the trainer must be able to ……… ?
discern good movement from bad movement
WORKOUT EXECUTION: Quiz 2 Scaling
one of the most important elements to consider when scaling effectively is ?
the intended stimulus of the original workout to be able to offer better and more closely related scaling options
WORKOUT EXECUTION: Quiz 3 Scaling
today’s workout is Amanda, what is a good example of scaling for an experienced athlete ?
a) 9-7-5 overhead squat with PVC pipe
b) 18-14-10 squat snatches with barbell
c) 9-7-5 squat snatches with a weight that can be done for 5 unbroken reps
c)
is closest option to the original stimulus for experienced athletes while offering a reduction in the load and technical demand
WORKOUT EXECUTION: EQUIPMENT LAYOUT (logistics and safety) Quiz 5
which of these workouts will require a longer workout brief and warm up for their potential scaling needs ?
a) CINDY: AMRAP 20 5 Pull ups 10 Push ups 15 Air Squats
b)
AMRAP 12
15 Burpees
30 Cal Row
c) AMRAP 15 10 Knees 2 Elbows 20 Single Leg Squats 30 foot handstand walk
c)
each of these movements will need to be practiced before the workout, there is also a high probability of scaling movements
SKILL WORK and COOL DOWN
what is skill work ?
additional skills the trainer plans to be done before, during, or after the lesson
skill work is not always necessary
SKILL WORK and COOL DOWN
what is a cool down ?
a cool down takes the athlete back to a pre-workout state
SKILL WORK and COOL DOWN
planning skill work assists with :
Practice: letting the athlete develop skill without load or intensity
Evaluation: the trainer can cue and correct movements before the workout, allowing to giving focal points during the workout
Confidence: the athlete can become confident in their new skills before trying them under high intensity
Scaling: the trainer can assess practicality and scaling options before the workout
SKILL WORK and COOL DOWN
a HIGHLY TECHNICAL workout will require more skill work before or after the WOD ?
before
SKILL WORK and COOL DOWN
a LOW VOLUME workout will allow more skill work before or after the WOD ?
after
SKILL WORK
skill work should be considered in which two ways ?
the demand of today’s workout if the day
the long term development of the athlete
SKILL WORK
skill work should NOT be ….
NOT be high intensity
NOT be heavy or fast
NOT be a separate workout
SKILL WORK: Quiz 1
which workout below best allows time for skill practice NOT found in the workout:
a) AMRAP 20 3 Muscle Ups 7 Pull ups 12 Walking Lunges
b)
AMRAP 12
15 Burpees
30 Cal Row
c) AMRAP 15 10 Knees 2 Elbows 20 Single Leg Squats 30 foot handstand walk
b)
AMRAP 12
15 Burpees
30 Cal Row
This workout will allow practice for skills BEFORE or AFTER the workout that are unrelated to the workout of the day
SKILL WORK: Quiz 2
which skill workout below is the LEAST APPROPRIATE choice after the workout: BACK SQUAT 5-5-5-5-5
a) 5 RFML (Rounds For Maximum Load) 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch
b)
5 RNFT (Rounds Not For Time)
5 Low Ring Muscle Up Transitions
3 Strict Ring Dips
c)
3 RNFT (Rounds Not For Time)
10 GHD Sit-ups
10 GHD Hip-Extensions
the LEAST APPROPRIATE workout is :
a) 5 RFML (Rounds For Maximum Load) 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch
athletes will likely not give their full effort or attention to the lifting, or not push themselves during the session
SKILL WORK: Quiz 3
one of the most important aspects of skill work is that it allows:
a) athletes to accumulate a high volume of repetitions to further challenge their fitness
b) trainers to take a break and reset the gym layout before coaching the workout
c) athletes to continue practicing their skill without having to worry about intensity
c) athletes to continue practicing their skill without having to worry about intensity
properly planned skill work should not rely on high intensities
COOL DOWN: PURPOSE
the purpose of the cool down is to achieve what 5 goals?
decrease body core temperature (main)
gradually reduce heart rate (main)
return the body to homeostasis and full range of motion (main)
record workout results (secondary)
build community (secondary)
COOL DOWN: AVOID
what should you avoid doing during the cool down ?
avoid NOT planning or NOT doing a cool down
avoid ignoring your athletes during the cool down to focus on the next incoming class
avoid doing something as simple as a walk to get them back into their pre-workout state
COOL DOWN: TIMING
an effective cool down will need how much time at the end of class ?
5-10 mins will allow enough time for an effective cool down and class reset
LESSON PLAN : STEP 1 DECIDE WORKOUT TIME
what group athletes times in your gym should you AVOID when deciding the times of the workout?
AVOID using the fastest or the slowest group of athletes times
this TIME estimate relies heavily on your INTENDED STIMULUS of the workout
LESSON PLANNING EXAMPLE 2:PRE and POST WORKOUT TIMES
how much time will be needed for following workout?
AMRAP 20
9 Deadlifts 245lb
8 Muscle Ups
9 Squat Cleans 155lbs
a)
35 min pre workout
20 min workout
5 min post workout
b)
30 min pre workout
20 min workout
10 min post workout
c)
25 min pre workout
20 min workout
15 min post workout
b)
This option allows for a solid brief, good warm up and enough time to practice the skills of the day before the workout.
Scaling will also be a factor that needs to be discussed in the brief so accounting for that time in the brief is a good idea
There is also enough time to record scores, clean up, and stretch before the next class starts
LESSON PLANNING EXAMPLE 2:PRE and POST WORKOUT TIMES
how much time will be needed for following workout?
AMRAP 20
9 Deadlifts 245lb
8 Muscle Ups
9 Squat Cleans 155lbs
a)
35 min pre workout
20 min workout
5 min post workout
b)
30 min pre workout
20 min workout
10 min post workout
c)
25 min pre workout
20 min workout
15 min post workout
b)
This option allows for a solid brief, good warm up and enough time to practice the skills of the day before the workout.
Scaling will also be a factor that needs to be discussed in the brief so accounting for that time in the brief is a good idea
There is also enough time to record scores, clean up, and stretch before the next class starts
LESSON PLAN: STEP 6 DECIDE THE BRIEF TIME
how much time will be needed for the brief before the warm up and workout for the following:
AMRAP 20
9 Deadlifts 245lb
8 Muscle Ups
9 Squat Cleans 155lbs
a)
10 min BRIEF
20 min WARM UP
b)
5 min BRIEF
25 min WARM UP
c)
3 min BRIEF
27 min WARM UP
b)
5 min BRIEF
25 min WARM UP
this is enough time to brief today’s workout and scaling options as well as getting the group moving quickly
(Final Card)
LESSON PLAN: STEP 6 DECIDE THE BRIEF TIME
how much time will be needed for the brief before the warm up and workout for the following:
AMRAP 20
9 Deadlifts 245lb
8 Muscle Ups
9 Squat Cleans 155lbs
a)
10 min BRIEF
20 min WARM UP
b)
5 min BRIEF
25 min WARM UP
c)
3 min BRIEF
27 min WARM UP
b)
5 min BRIEF
25 min WARM UP
this is enough time to brief today’s workout and scaling options as well as getting the group moving quickly
