Lesson Planning

Question 1

What are the 6 elements the lesson plan?

Answer 1

1. Intended stimulus
2. Workout brief
3. Warm up
4. Workout
5. Skill work
6. Cool down

Question 2

Define intended stimulus?

Answer 2

The overall effect of the workout.

Question 3

What is the main purpose of the whiteboard brief?

Answer 3

To set the expectations for the class.

Question 4

What are the 2 classifications of the warm up?

Answer 4

1. General

2. Specific

Question 5

What is the purpose of the cool down?

Answer 5

To return the athletes to a pre work out state

Question 6

What are the 3 main benefits of lesson planning?

Answer 6

1. To maximize the effectiveness of each workout.
2. To create more consistent classes throughout the day.
3. To allow more opportunities for coaching and correcting

Question 7

What are the 3 main negatives of not lesson planning?

Answer 7

1. Usually results in poor scaling, injury management, and logistical improvisation.
2. Reduces time dedicated to teaching, seeing, and correcting athletes.
3. Minimizes the impact of the trainer’s expertise.

Question 8

What is the first step to determine when allocating time for other elements in the session?

Answer 8

Intended stimulus

Question 9

What 4 elements of the workout should you consider to determine the intended stimulus?

Answer 9

1. Time domain
2. Loading
3. Repetitions & /or distance
4. Movements

Question 10

What are the 4 main time domains for a CrossFit workout?

Answer 10

1. Very short (less than 5 minutes)
2. Short (5-10 minutes)
3. Moderate (10-20 minutes)
4. Long (20+ minutes)

Question 11

What are the 4 categories when considering load?

Answer 11

1. Bodyweight/no load
2. Light (15 +reps without rest)
3. Moderate (between 5-15 reps without rest)
4. Heavy (1-5 reps without rest)

Question 12

What is the definition of total volume?

Answer 12

Total reps & loading, or the total amount of work completed during the workout.

Question 13

What are the 3 categories to determine for repetitions/distance?

Answer 13

1. Low
   1-50 total repetitions
   Less than 800m
2. Moderate
   50-200 reps
   800-3200m
3. Long
   200+
   3200m +

Question 14

What 2 main categories are considered to determine the movement intended stimulus?

Answer 14

1. Movement modality

2. Movement function

Question 15

What is the definition of a weightlifting modality?

Answer 15

Controlling an external object

Question 16

What is the definition of the gymnastics modality?

Answer 16

Bodyweight only

Question 17

What is the definition of the monostructural modality?

Answer 17

Cyclical, locomotive movements

Question 18

What are the 5 general movement functions to consider?

Answer 18

1. Upper body pull
2. Upper body push
3. Squatting
4. Hinging
5. Spinal flexion

Question 19

When planning a complete lesson, the first building block is to determine the?

Answer 19

Workout timing

Question 20

What 3 workout goals do you want to cover for the workout duration part of the whiteboard brief?

Answer 20

1. How long should it take to finish a round?
2. How long should it take to finish the whole workout?
3. How many rounds or reps should be completed? (time-priority workouts)

Question 21

What 2 topics should you discuss on the challange part of the whiteboard brief?

Answer 21

1. How heavy or challenging should the movements feel?

2. How many reps should the athlete be able to complete unbroken?

Question 22

What 2 parts should you teach for the demonstration part of the whiteboard brief?

Answer 22

1. Include a brief demonstration of each movement.

2. Clarify the expected range of motion for each movement.

Question 23

What’s the main point to discuss for the logistics part of the whiteboard brief?

Answer 23

1. Discuss the layout of the workout and how to move through it safely.

Question 24

What 2 main parts should you cover for the scaling part of the whiteboard brief?

Answer 24

1. Discuss strategies for dealing with injuries or limitations.
2. Offer scaling options that preserve the intended stimulus of the workout.

Question 25

What are the 6 main topics you want to discuss on the whiteboard brief?

Answer 25

1. Duration 2. Challenge 3. Demonstration 4. Logistics 5. Scaling 6. Questions

Question 26

What are the 5 purposes of the general warm up?

Answer 26

1. Increase heart rate. 2. Increase core body temperature. 3. Take the major joints through a full, active range of motion. 4. Transition the athlete physically and mentally to higher-intensity work. 5. Allow the trainer to assess the enthusiasm, mood, and movement quality of each athlete.

Question 27

What are the 5 main considerations for the general warm up?

Answer 27

In most cases, movements chosen for the general warm-up should: 1. Be led by the trainer. 2. Be easy for the trainer to explain and demonstrate. 3. Require less skill and be generally lower impact.  4. Be performed at a moderate pace or lower intensity.  5. Focus on the whole body and complete range of motion. 

Question 28

What 4 things do you want to avoid in your movement selection for the general warm up?

Answer 28

1. Complex or very high-skill. 2. High-intensity or high-impact.  3. Performed at very high speeds. 4. Heavy compared to a 1-rep-max load.

Question 29

What are the 4 goals of the specific warm up?

Answer 29

1. Increase range of motion at lower intensity. 2. Refine movement patterns used in the wod 3. Allow the trainer to correct movement faults. 4. Allow the trainer to consider scaling options.

Question 30

In most cases, movements chosen for the specific warm-up should be: 

Answer 30

1. Instructional and led by the trainer. 2. Related to the movements in the workout.  3. Progressions that build to more complex movements. 4. Lighter loads and lower intensity that build toward the workout.

Question 31

Generally, movements chosen for the specific warm-up should NOT be:

Answer 31

1. High intensity. 2. Unnecessarily taxing or hindering to the workout. 3. Unrelated to the workout. 4. Performed without instruction. 5. Missing teaching progressions.

Question 32

What are the 2 major categories to be achieved in order to properly execute the workout?

Answer 32

1. Effective coaching | 2. Effective scaling

Question 33

What 3 assessments of effective coaching during the workout execution?

Answer 33

1. How well the trainer can use their experience and expertise to help the group. 2. The more effective the trainer, the more athletes they can positively impact in a single session. 3. A better trainer is one who can guide more people to greater fitness more quickly.

Question 34

3 assessments of effective scaling during the workout execution?

Answer 34

1. How well the trainer can accommodate and progress members of the group who cannot yet perform all movements or workouts as written. 2. The more effective the trainer, the better they will be at creatively challenging those at different skill and fitness levels. 3. Scaling should not be seen as simply a strategy to reduce challenge during the current workout.

Question 35

What are the 6 skills for effective coaching?

Answer 35

1. Teaching 2. Demonstration 3. Seeing 4. Correction 5. Group management 6. Presence & attitude

Question 36

Define teaching

Answer 36

The ability to effectively instruct

Question 37

Define seeing

Answer 37

The ability to discern good movement from bad movement.

Question 38

Define correcting

Answer 38

The ability to improve movement mechanics

Question 39

What 4 abilities improve a trainers correcting skill?

Answer 39

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

Question 40

Define group management

Answer 40

The ability to organise & manage a group.

Question 41

What are the 5 main considerations for group management?

Answer 41

1. Time management 2. Equipment management 3. Layout for optimal flow 4. Workout experience 5. All athletes receive attention

Question 42

Define presence & attitude

Answer 42

The ability to create a positive & engaging learning environment

Question 43

Define demonstration

Answer 43

The ability to accurately create a visual example of a movement.

Question 44

4 considerations for planning your coaching for the lesson plan

Answer 44

1. Consider the most common challenges athletes are likely to encounter in the workout. 2. Make sure you have planned several scaling options for each movement. 3. Consider the best layout for the workout 4. Determine where you can place yourself to see and correct most effectively.

Question 45

What are the main 3 things you should assess after the workout?

Answer 45

1. Did you see and correct everyone in the group?  2. Were the scaling options appropriate? 3. Did the equipment layout provide a safe and efficient path through the workout? 

Question 46

What 4 goals can adding skill work into your lesson plan achieve?

Answer 46

1. Practice 2. Evaluation 3. Confidence 4. Scaling

Question 47

What is the benefit of practise in the skill work portion of your lesson plan?

Answer 47

The athlete can develop their technical proficiency independent of the intensity or load of the workout.

Question 48

What is the benefit of evaluating during the skill work portion of the session

Answer 48

The trainer can cue and correct movement before beginning the workout. This can give both the athlete and trainer some focal points during the workout.

Question 49

2 main skill work considerations

Answer 49

1. The demands of today's workout  What can you do to best prepare your athletes for this workout? 2. Long-term development goals What opportunities exist to continue building the skills of the athlete beyond the movements required for today's workout?

Question 50

What are the 5 main goals for the cool down?

Answer 50

1. Decrease core body temperature. 2. Gradually reduce heart rate. 3. Encourage and restore full range of motion to all major joints of the body. 4. Reflect on the workout and record results. 5. Build community via discussion of the workout or other brief educational pieces.