Programming

Question 1

Characteristics of a task priority workout

Answer 1

Intensity conferred by;
Pace
Load
Reps
Some combination of the above

First round hard but possible
Second round onwards, pacing, rest and rep strategies should be employed to make the task manageable.

If second round can be completed without trouble, the elements are too easy.

Question 2

Time priority

Answer 2

Time is set, work rate varies

AMRAP

Question 3

Characteristics of a time priority workout

Answer 3

Challenge manifests only through multiple cycles

Elements themselves not significant outside of the pace required to maximise rotations

Question 4

Task priority

Answer 4

Task is set, time varies

Eg. 3RFT

Question 5

The three sleep hormones

Answer 5

Growth hormone

Leptin

Cortisol

Question 6

Growth hormone

Answer 6

Aids bone and muscle recovery

50-60% released during sleep, most of which is in the first half.

Stimulates release of triglycerides from fat ie more energy from fat when we get adequate growth hormone

Question 7

Leptin

Answer 7

Appetite suppressant during sleep

Regulates insulin

Lack of sleep reduces leptin levels, messing with cravings and diet

Question 8

Cortisol

Answer 8

Stress hormone only meant during fight or flight responses

Stops use of energy from food

Causes weight gain and breakdown of muscle

Increased by stress and overtraining

Reduced by sleep

Question 9

CrossFit.com programming demonstrates effective variance by:

Answer 9

Not following a set pattern for which days certain elements occur

Including all movements regardless of skill

Allowing ample opportunities for assessment

Creating simple, short, high-intensity pairings

Question 10

How to optimize CF programming

Answer 10

Working Weaknesses: Improves overall fitness but must not become a bias. Improve area, maintain, move on.

Scaling Effectively: a trainer needs to review the original workout for its intended s lus, to include:

movement functions
loading parameters
timeframe
volume of repetitions

Question 11

Common programming errors

Answer 11

Lack of regular assessment to determine effectiveness

Variance is not applied correctly:
randomization of workout variables
biasing certain variables
emphasizing non-essential elements

Lack of higher-skill development

Excessive volume

Assumption that games standards are best representation of movement or fitness