Online Scaling Course Review Flashcards
1
Q
Creating a well structured lesson plan allows the trainer to….
A
Maximize the effectiveness of each workout
2
Q
Lesson planning helps the affiliate to….
A
Produce consistent classes
3
Q
Ineffective lesson planning creates….
A
Inconsistencies acorss classes.
4
Q
An effective workout plan should consider which 6 elements?
A
- Intended Stimulus
- Workout Brief
- Warm up
- Workout
- Skill work
- Cool down
5
Q
Understanding the INTENDED STIMULUS will…
A
Ensure correct time alloctation.
6
Q
The WARM UP should be……. and ……. and the time for this warm up should be planned.
A
General and Specific
7
Q
During the WORKOUT the trainer should anticipate…
A
wherte they will be needed and most effective during the workout
8
Q
SKILL WORK for the workout, although not always necessary should be allocated…..
A
Pre or post workout
9
Q
COOL DOWN goals are…..
A
- Return the athletes to a preworkout state.
- Allocate time for recording results, stretching, recovery and resetting the gym
10
Q
WORKOUT BRIEF set the expectation for….
A
The logistical, movement, and scaling options of the workout.
11
Q
Taking time to make and plan a lesson will do what 3 things?
A
- Maximze the effectivenss of each workout.
- Create more conistent classes throughout the day.
- Allow more opportunity for coaching and correctiong.
12
Q
Not preparing a lesson plan for the class uallay results in what 3 things?
A
- Poor scaling, poor managment and poor logistical management.
- Reduces the time to Teaching, Seeing, and Correctiong atheletes (coach athletes).
13
Q
Classes can generally be classified into 3 types, what are they?
A
- short, high-skill workouts
- long, low-skill workouts
- heavy lifting workouts
14
Q
The **SHORT, HIGH-SKILL **workout will contain longer GWU (general warm up), SWU (specific warm up), and (skill work) before or after the workout?
A
Before.
15
Q
In a LONG, LOW-SKILL workout will skill time allocation always be necessary? YES OR NO?
A
NO.
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.
17
Q
Common Crossfit workout help the Trainer to determine the ……… ……… of the workout?
A
Intended Stimulus.
18
Q
To determine INTENDED STIMULUS the Crossfit Trainer should consider what 4 aspects of the workout?
A
- Time Domain
- Loading
- Rep/Distance
- Movements
19
Q
For Time Domain, what time range is considered short?
A
Less than 5 minutes.
20
Q
For Time Domain, what time range is considered moderate?
A
5-20 minutes.
21
Q
For Time Domain, what time range is considered long?
A
Greater than 20 minutes.
22
Q
What are the 4 different types of Loading?
A
- Heavy
- Moderate
- Light
- Body weight
23
Q
For Reps/Distance what is considered low?
A
Less than 50 reps.
24
Q
For Reps/Distance, what is considered moderate?
A
50-200 reps.
25
For Reps/Distance what is considered *high*?
200+ reps
26
What are the three different Movements?
1. G (gymnastics)
2. M (monostructural)
3. W (weightlifting)
27
**Time Domain:**
An example of a short workout is...
FRAN
21-15-9
Pull ups
Thruster 95#
28
**Time Domain:**
An example of a moderate workout is.....
CINDY (AMRAP 20)
5 pull ups
10 push ups
15 air squats
OR
HELEN (3RFT)
400m run
21 KBS (1.5 pood)
12 pull ups
29
**Time Domain:**
An example of a long duration workout is....
MURPH (For Time)
Run 1 mile
100 pull ups
200 push ups
300 Squats
Run 1 mile
OR
Run a 10K
30
**Intended Stimulus: Time Allocation**
First step to correcly plan a workout is to determine....
Workout TIme.
31
Intended Stimulus: Time Allocation
Determining how much TIME, VOLUME, and SKILL is needed for a workout will also let us decide how much time to spend on the SECOND STEP the ........... ........... and ........ ........
Warm up & Cool down
32
The Intended Stimulus of the workout (Round Time, Volume, Skill) will help you allocate and estimate the overall ........... for the WOD.
TIME.
33
**BRIEF**
Whatis the workout brief?
Short explanation given by the trainer at the beginning of the class.
34
**BRIEF**
The brief is the best time to address ........ , ............. , and. ..............
Scaling.
Injuries.
Logistics.
35
**BRIEF**
Discuss what 6 basic factors in your brief.
1. Time per round, time to finish workout
2. How many rounds and reps are expected
3. Equipment layout
4. Scaling options
5. Demonstrate movements
6. How challenign the movements should feel
36
**Brief**
What are the 2 most common mistakes when briefing a workout?
1. Not inclulding enough information (this will confuse beginners)
2. Including TOO MUCH information.
37
**Brief**
The workout brief regardless of the workout should be no more than (time wise) what?
3-5 minutes
38
**General Warmup**
What are the 5 purposes of the GENERAL warmup?
1. Increase Core Temperature
2. Increase Heart Rate
3. Take the body through a full, active range of motion
4. Prepare the athlete for a high intensity workout
5. Allow the trainer to access the enthusiam, mood
39
**General Warmup**
Movements chosen for the general warm up should be what 5 things?
1. Be trainer lead
2. Be lower intensity
3. Take the body through a full active range of motion
4. Lower skill and lower impact
5. Performed at moderate intensity.
40
**General Warmup**
What should be AVOIDED in the general warmup?
* heavy
* high intensity or high impact
* performed at high speeds
* complex or high skill
* unnecessarily taxing on the athlete
41
**Specific Warmup**
THe movements in the specific warm up should be what 4 things?
1. Related to the workout.
2. Progression that build to a more complex movement.
3. Instructional and led by the trainer.
4. Lighter loads and intensity building toward teh workout.
42
**Specific Warmup**
What are the purposes of the specific warm up?
* increase range of motion at lower intensity
* refine specific movment patterns during he workout
* Allow the trainer to correct specific movement faults
43
**Workout Execution**
Properly executing the workout falls into which 2 main categories?
1. Effective coaching
2. Effective scaling.
44
**Workout Execution: Effective Coaching**
What are the 6 criteria to look at when evaluation the effectiveness of a trainer?
1. Teaching
2. Seeing
3. Correcting
4. Group management
5. Presence and attiude
6. Demonstration
45
**Effective Coaching : Teaching**
What is teaching?
Effectively converying knowledge in a way an athlete can understand.
46
**Effective Coaching: Seeing**
What is effective seeing?
The ability to discern good movement from bad movement.
47
**Effective Coaching: Correcting**
What is effective correcting?
The ability to improve mechanics by:
1. Using successful cues.
2. Know mulitple correcitons for each fault.
3. Triage faulty movment.
4. Balance critique with praise (Compliment sandwich)
48
**Effective Coaching: Group Management**
What is effective group management?
The ablity to organize and manage a group by
1. Manage time, equipment, layout
2. Ensure all athletes receive attention
49
**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.
50
**Effective Coaching: Demonstration**
What is effective gorup managment?
1. the ability to accurately create a avisual example of the movement
2. this includes leading by the trainers own example
51
**Workout Execution: Quiz 1**
Before helping an athlete refine their movment the trainger must be able to?
Discern good movement from bad movement.
52
**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.
53
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 ths closest otpion to the original stimulus for experienced athlete while ofering a redction in the load and technical demand
54
**Workout Execution: Equipment Layout (logistics and saftey) - Quiz 5**
Which of these workout will require a longer workout brief and warm up for their potential scaling needs?
A) CINDY : AMRAP 20
5 pull ups
10 pushups
15 air squats
B) AMRAP 12
15 burpees
30 cal row
C) AMRAP 15
10 Knees to Elbows
20 Single leg squats
30 foot handstand walk
C)
Each of these movment will need to be practiced before the workout, there is also a high probablity of scaling movements.
55
**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.
56
**Skill work and Cool down**
What is cool down?
A cool down takes the athlete back to a pre-workout state.
57
**Skill work and Cool down**
Planning skill work assists with:
1. Practice - letting the athlete develop skill without load or intensity
2. Evaluation - the trainer can cue and correct movements before the workout, allowing to giving focal points during the workout
3. Confidence - the athelete can becoem confident in their new skills before tyring them under high intensity
58
**Skill work and Cool down**
A HIGHLY TECHNICAL workout will require more skill work *before or after* the WOD?
Before
59
**Skill work and Cool Down**
A LOW VOLUME workout will allow more skill work *before or after *the wod?
After.
60
**Skill work**
Skill work should be considered in which two ways?
* the demand of todays workout
* the long term development of the athlete
61
**Skill work**
Skill work should NOT be....
* NOT be high intensity
* NOT be heavy or fast
* NOT be a seperate workout
62
**Skill work: Quiz 1
**
Which workout below best allows 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 16
10 knees 2 elbows
20 single leg squats
30 foot handstand walk
B)
AMRAP 12
15 burpees
20 cal row
This workout will allow practice for skills BEFORE or AFTER the workout that are unrelated to the workout.
63
**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 muslce up transitions
3 strict ring dips
C) 3 RNFT (Rounds Not For Time)
10 GHD sit-ups
10 GH hip-extensions
A)
5 RFML (Rounds for Maxiumu 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.
64
**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 repeitions to futher challenge their fitness
B) Trainers to take a break and rest the gym layout before coaching the workout
C) Atheletes continue practicing their skill without having to worry about intensity
C) Atheletes continue practicing thier skill without having to worry about intensity.
Properly planend skill owrk should not rely on high intensities.
65
**Cool down : Purpose**
The purpose of the cool down is to achieve what 5 goals?
1. Decrease body core temperature (main)
2. Gradually reduce heart rate (main)
3. Return the body to homeostasis and full range of motion (main)
4. Record workout results (secondary)
5. Build Community (secondary)
66
**Cool down: AVOID**
What should you avoid 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 soemthing as simle as walk to get them back into their pre-workout state
67
**Cool down : TIMING**
An effective cool down will need how much time at the end of each class?
5-10 min wil lallow enough time for an effective cool down and class reset
68
**Lesson Plan : Step 1- Decide workout time**
what group athletes tiems in your gym should you AVOID when deciding times of workouts?
AVOID using the fastest or the slowest group of athlete times.
This TIME estiamte relies heavily on your INTENDED stimulus of the workout.
69
**Lesson Planning: Example 2 - PRE and POST workout times
**
How much time will be needed for the following workout?
AMRAP 20
9 deadlifts (245#)
8 muslce ups
9 squat cleans (155#)
A) 35 min pre workout
20 min workout
5 min post workout
B) 30 minute pre workout
20 min workout
10 minute post workout
C) 25 minute pre workout
20 minute workout
15 minute post workout
B)
This opiton allows for a solid brief, a good warmup, and enouh time to practice the skill 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.
70
**Lesson Plan: Step 6 - Decide the Brief Time**
How much time will be needed for the brief before the warmup and wrokout for the following:
AMRAP 20
9 deadlifts (245#)
8 muslce ups
9 squat cleans (155#)
A) 10 minute brief
20 minute warmup
B) 5 minute brief
25 minute warmup
C) 3 minute brief
27 minute warmup
B) 5 minute BRIEF
25 minute warm up
This is enough time to brief today's workout and scaling options as well as getting the group moving quickly.
71
LESSON PLAN: Step 6 - Decide the Brief Time
How much time will be
