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CrossFit Level 2 Course Review by category (for CFL3 TEST) > ONLINE SCALING COURSE QUESTIONS > Flashcards

ONLINE SCALING COURSE QUESTIONS Flashcards

To prepare for and pass the CrossFit Level 3 Test

You may prefer our related Brainscape-certified flashcards:
Certified Sommelier Exam (CMS 2) flashcards
1
Q

Creating a well structured lesson plan allows the trainer to ……..

A

maximize the effectiveness of each workout

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2
Q

Lesson planning helps the affiliate to ……….

A

produce consistent classes

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3
Q

Ineffective lesson planning creates ……..

A

inconsistencies across classes

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4
Q

An effective workout plan should consider which 6 elements?

A
  1. Intended Stimulus
  2. Workout Brief
  3. Warm Up
  4. Workout
  5. Skill Work
  6. Cool down
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5
Q

Understanding the INTENDED STIMULUS will ………

A

ensure correct time allocation

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6
Q

The WARM UP should be ……… and ……. and the time for this warm up should be planned

A

General and Specific

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7
Q

During the WORKOUT the Trainer should anticipate

A

where they will be needed and most effective during the workout

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8
Q

SKILL WORK for the workout, although not always necessary should be allocated ……..

A

pre or post workout

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9
Q

COOL DOWN goals are ……

A
  1. Return the athletes to a pre-workout state

2. Allocate time for recording results, stretching, recovery and resetting the gym

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10
Q

WORKOUT BRIEF sets the expectation for …….

A

the logistical, movement, and scaling options of the workout

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11
Q

Taking time to make and plan a lesson will do what 3 things?

A
  1. Maximize the effectiveness of each workout
  2. Create more consistent classes throughout the day
  3. Allow more opportunity for coaching and correcting
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12
Q

Not preparing a lesson plan for the class usually results in what 3 things?

A
  1. Poor scaling, poor management, and poor logistical management
  2. Reduces the time to Teaching, Seeing, and Correcting athletes (coach athletes)
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13
Q

Classes can generally be classified into 3 types, what are they?

A
  1. Short, high-skill workouts
  2. Long, low-skill workouts
  3. Heavy lifting workouts
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14
Q

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?

A

before

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15
Q

In a long, low-skill workout will a skill time allocation always be necessary? Yes or No?

A

no

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16
Q

In a heavy lifting workout, where will the skill work usually be done? Before or after the workout?

A

after the workout before the Cool down

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17
Q

Common Crossfit workouts help the Trainer to determine the ……… ……… of the workout?

A

intended stimulus

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18
Q

To determine intended stimulus the Crossfit Trainer should consider what 4 aspects of the Workout?

A
  1. Time Domain (short, moderate, long)
    (less than 5 min, 5-20 min, greater than 20 min)
  2. Loading (Heavy, Moderate, Light, Body weight)
  3. Reps/Distance (Low, Moderate, High)
    (less than 50 reps, 50-200 reps, 200+ reps)
  4. Movements (G/M/W)
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19
Q

Time Domain:

an example of a short duration workout is ………

A

FRAN
21-15-9
Pull ups
Thrusters 95lb

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20
Q

Time Domain:

an example of a moderate duration workout is ………

A

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

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21
Q

Time Domain:

an example of a long duration workout is ………

A 
MURPH (For Time)         or         RUN 10K
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
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22
Q

Intended Stimulus: Time allocation

decided the stimulus to determine workout ……… FIRST STEP to correctly plan the rest of the workout

A

workout time

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23
Q

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 ………. …..

A

Warm up and Cool down

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24
Q

The Intended Stimulus of the workout (Round Time, Volume, Skill) will help you allocate and estimate the overall ………. for the WOD

A

Time

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25
Q

BRIEF

What is the workout brief?

A

the workout brief is a short explanation given by the trainer at the beginning of the class

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26
Q

BRIEF

The brief is the best time to address ………. , ……… , and ……….

A

scaling, injuries and logistics

27
Q

BRIEF

Discuss what 6 basic factors in your brief ?

A
  1. Time per round, time to finish the workout
  2. How many rounds and reps are expected
  3. Equipment layout
  4. Scaling options
  5. Demonstrate movements
  6. How challenging the movements should feel
28
Q

BRIEF

The 2 most common mistakes when briefing a workout are ?

A
  1. Not including enough information
    (this will confuse beginners)
  2. Including TOO MUCH information
29
Q

BRIEF

The workout brief regardless of the workout should be no more than ……..

A

3-5 mins

30
Q

GENERAL WARM UP

what are the 5 purposes of the GENERAL warm up ?

A
  • 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
31
Q

GENERAL WARM UP

movements chosen for the general warm up should …….

A
  • 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
32
Q

GENERAL WARM UP

what to AVOID in your general warm up:

A
  • Heavy
  • High Intensity or high impact
  • Performed at high speeds
  • Complex or high skill
  • Unnecessarily taxing on the athlete
33
Q

SPECIFIC WARM UP: PURPOSE

what are the purposes of the specific warm up ?

A
  • 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
34
Q

SPECIFIC WARM UP: HOW-TO

the movements in the specific warm up should be :

A
  • 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
35
Q

WORKOUT EXECUTION

properly executing the workout falls into which 2 main categories ?

A

Effective coaching

Effective Scaling

36
Q

WORKOUT EXECUTION: EFFECTIVE COACHING

what are the six criteria to look at when evaluating the effectiveness of a trainer ?

A 
Teaching
Seeing
Correcting
Group management
Presence and attitude
Demonstration
37
Q

EFFECTIVE COACHING: TEACHING

what is teaching?

A

effectively conveying knowledge in a way the athlete can understand

38
Q

EFFECTIVE COACHING: SEEING

what is effective seeing ?

A

the ability to discern good movement from bad movement

39
Q

EFFECTIVE COACHING: CORRECTING

what is effective correcting ?

A

the ability to improve movement mechanics by:

  1. Using successful cues
  2. Know multiple corrections for each fault
  3. Triage faulty movement
  4. Balance critique with praise (compliment sandwich_
40
Q

EFFECTIVE COACHING: GROUP MANAGEMENT

what is effective group management ?

A

the ability to organize and manage a group by:

  1. Manage time, equipment, layout
  2. Ensure all athletes receive attention
41
Q

EFFECTIVE COACHING: PRESENCE AND ATTITUDE

what is effective presence and attitude ?

A

the ability to show respect and empathy for all athletes while creating camaraderie and rapport

42
Q

EFFECTIVE COACHING: DEMONSTRATION

what is effective group management ?

A

the ability to accurately create a visual example of the movement

this includes leading by the trainers own example

43
Q

WORKOUT EXECUTION: Quiz 1

before helping an athlete refine their movement the trainer must be able to ……… ?

A

discern good movement from bad movement

44
Q

WORKOUT EXECUTION: Quiz 2 Scaling

one of the most important elements to consider when scaling effectively is ?

A

the intended stimulus of the original workout to be able to offer better and more closely related scaling options

45
Q

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

A

c)

is closest option to the original stimulus for experienced athletes while offering a reduction in the load and technical demand

46
Q

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
A

c)

each of these movements will need to be practiced before the workout, there is also a high probability of scaling movements

47
Q

SKILL WORK and COOL DOWN

what is skill work ?

A

additional skills the trainer plans to be done before, during, or after the lesson

skill work is not always necessary

48
Q

SKILL WORK and COOL DOWN

what is a cool down ?

A

a cool down takes the athlete back to a pre-workout state

49
Q

SKILL WORK and COOL DOWN

planning skill work assists with :

A

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

50
Q

SKILL WORK and COOL DOWN

a HIGHLY TECHNICAL workout will require more skill work before or after the WOD ?

A

before

51
Q

SKILL WORK and COOL DOWN

a LOW VOLUME workout will allow more skill work before or after the WOD ?

A

after

52
Q

SKILL WORK

skill work should be considered in which two ways ?

A

the demand of today’s workout if the day

the long term development of the athlete

53
Q

SKILL WORK

skill work should NOT be ….

A

NOT be high intensity

NOT be heavy or fast

NOT be a separate workout

54
Q

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
A

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

55
Q

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

A

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

56
Q

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

A

c) athletes to continue practicing their skill without having to worry about intensity

properly planned skill work should not rely on high intensities

57
Q

COOL DOWN: PURPOSE

the purpose of the cool down is to achieve what 5 goals?

A

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)

58
Q

COOL DOWN: AVOID

what should you avoid doing during the cool down ?

A

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

59
Q

COOL DOWN: TIMING

an effective cool down will need how much time at the end of class ?

A

5-10 mins will allow enough time for an effective cool down and class reset

60
Q

LESSON PLAN : STEP 1 DECIDE WORKOUT TIME

what group athletes times in your gym should you AVOID when deciding the times of the workout?

A

AVOID using the fastest or the slowest group of athletes times

this TIME estimate relies heavily on your INTENDED STIMULUS of the workout

61
Q

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

A

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

62
Q

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

A

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

63
Q

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

A

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

64
Q

(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

A

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

CrossFit Level 2 Course Review by category (for CFL3 TEST) (8 decks)

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