ONLINE SCALING COURSE QUESTIONS

Question 1

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

Answer 1

maximize the effectiveness of each workout

Question 2

Lesson planning helps the affiliate to ……….

Answer 2

produce consistent classes

Question 3

Ineffective lesson planning creates ……..

Answer 3

inconsistencies across classes

Question 4

An effective workout plan should consider which 6 elements?

Answer 4

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

Question 5

Understanding the INTENDED STIMULUS will ………

Answer 5

ensure correct time allocation

Question 6

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

Answer 6

General and Specific

Question 7

During the WORKOUT the Trainer should anticipate

Answer 7

where they will be needed and most effective during the workout

Question 8

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

Answer 8

pre or post workout

Question 9

COOL DOWN goals are ……

Answer 9

1. Return the athletes to a pre-workout state

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

Question 10

WORKOUT BRIEF sets the expectation for …….

Answer 10

the logistical, movement, and scaling options of the workout

Question 11

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

Answer 11

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

Question 12

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

Answer 12

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

Question 13

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

Answer 13

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

Question 14

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?

Answer 14

before

Question 15

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

Answer 15

no

Question 16

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

Answer 16

after the workout before the Cool down

Question 17

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

Answer 17

intended stimulus

Question 18

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

Answer 18

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)

Question 19

Time Domain:

an example of a short duration workout is ………

Answer 19

FRAN
21-15-9
Pull ups
Thrusters 95lb

Question 20

Time Domain:

an example of a moderate duration workout is ………

Answer 20

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

Question 21

Time Domain:

an example of a long duration workout is ………

Answer 21

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

Question 22

Intended Stimulus: Time allocation

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

Answer 22

workout time

Question 23

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 ………. …..

Answer 23

Warm up and Cool down

Question 24

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

Answer 24

Time

Question 25

BRIEF | What is the workout brief?

Answer 25

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

Question 26

BRIEF | The brief is the best time to address .......... , ......... , and ..........

Answer 26

scaling, injuries and logistics

Question 27

BRIEF | Discuss what 6 basic factors in your brief ?

Answer 27

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

Question 28

BRIEF | The 2 most common mistakes when briefing a workout are ?

Answer 28

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

Question 29

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

Answer 29

3-5 mins

Question 30

GENERAL WARM UP | what are the 5 purposes of the GENERAL warm up ?

Answer 30

- 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

Question 31

GENERAL WARM UP | movements chosen for the general warm up should .......

Answer 31

- 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

Question 32

GENERAL WARM UP | what to AVOID in your general warm up:

Answer 32

- Heavy - High Intensity or high impact - Performed at high speeds - Complex or high skill - Unnecessarily taxing on the athlete

Question 33

SPECIFIC WARM UP: PURPOSE | what are the purposes of the specific warm up ?

Answer 33

- 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

Question 34

SPECIFIC WARM UP: HOW-TO | the movements in the specific warm up should be :

Answer 34

- 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

Question 35

WORKOUT EXECUTION | properly executing the workout falls into which 2 main categories ?

Answer 35

Effective coaching Effective Scaling

Question 36

WORKOUT EXECUTION: EFFECTIVE COACHING | what are the six criteria to look at when evaluating the effectiveness of a trainer ?

Answer 36

``` Teaching Seeing Correcting Group management Presence and attitude Demonstration ```

Question 37

EFFECTIVE COACHING: TEACHING | what is teaching?

Answer 37

effectively conveying knowledge in a way the athlete can understand

Question 38

EFFECTIVE COACHING: SEEING | what is effective seeing ?

Answer 38

the ability to discern good movement from bad movement

Question 39

EFFECTIVE COACHING: CORRECTING | what is effective correcting ?

Answer 39

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_

Question 40

EFFECTIVE COACHING: GROUP MANAGEMENT | what is effective group management ?

Answer 40

the ability to organize and manage a group by: 1. Manage time, equipment, layout 2. Ensure all athletes receive attention

Question 41

EFFECTIVE COACHING: PRESENCE AND ATTITUDE | what is effective presence and attitude ?

Answer 41

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

Question 42

EFFECTIVE COACHING: DEMONSTRATION | what is effective group management ?

Answer 42

the ability to accurately create a visual example of the movement this includes leading by the trainers own example

Question 43

WORKOUT EXECUTION: Quiz 1 | before helping an athlete refine their movement the trainer must be able to ......... ?

Answer 43

discern good movement from bad movement

Question 44

WORKOUT EXECUTION: Quiz 2 Scaling | one of the most important elements to consider when scaling effectively is ?

Answer 44

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

Question 45

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

Answer 45

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

Question 46

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 ```

Answer 46

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

Question 47

SKILL WORK and COOL DOWN | what is skill work ?

Answer 47

additional skills the trainer plans to be done before, during, or after the lesson skill work is not always necessary

Question 48

SKILL WORK and COOL DOWN | what is a cool down ?

Answer 48

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

Question 49

SKILL WORK and COOL DOWN | planning skill work assists with :

Answer 49

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

Question 50

SKILL WORK and COOL DOWN | a HIGHLY TECHNICAL workout will require more skill work before or after the WOD ?

Answer 50

before

Question 51

SKILL WORK and COOL DOWN | a LOW VOLUME workout will allow more skill work before or after the WOD ?

Answer 51

after

Question 52

SKILL WORK | skill work should be considered in which two ways ?

Answer 52

the demand of today's workout if the day the long term development of the athlete

Question 53

SKILL WORK | skill work should NOT be ....

Answer 53

NOT be high intensity NOT be heavy or fast NOT be a separate workout

Question 54

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 ```

Answer 54

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

Question 55

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

Answer 55

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

Question 56

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

Answer 56

c) athletes to continue practicing their skill without having to worry about intensity properly planned skill work should not rely on high intensities

Question 57

COOL DOWN: PURPOSE | the purpose of the cool down is to achieve what 5 goals?

Answer 57

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)

Question 58

COOL DOWN: AVOID | what should you avoid doing during the cool down ?

Answer 58

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

Question 59

COOL DOWN: TIMING | an effective cool down will need how much time at the end of class ?

Answer 59

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

Question 60

LESSON PLAN : STEP 1 DECIDE WORKOUT TIME | what group athletes times in your gym should you AVOID when deciding the times of the workout?

Answer 60

AVOID using the fastest or the slowest group of athletes times this TIME estimate relies heavily on your INTENDED STIMULUS of the workout

Question 61

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

Answer 61

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

Question 62

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

Answer 62

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

Question 63

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

Answer 63

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

Question 64

(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

Answer 64

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