OTF Final Exam 121 Questions with Verified Answers
What are great Orangetheory Fitness Coaches made of? - CORRECT ANSWER Personality, compassion and
... [Show More] empathy, energy, and voice
What Is Teacher Based Coaching? - CORRECT ANSWER Coach focused and not involving participants. me, I, MY
What is student based coaching? - CORRECT ANSWER you, we, team. member focused. empowering language.
What is the orange eye - CORRECT ANSWER The Orange Eye is the focus and attention to detail that a Coach must possess to be able to enhance the member experience and keep them safe through all points of the Orangetheory workout. scanning the room. ability to scan.
What is the FLEX method? - CORRECT ANSWER F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan - CORRECT ANSWER 1. Compromised safety. 1.5 Timing the treadmill, 2. Movement hindering benefit of intended exercise 3. Congrats and challenges
What Are the Three C's? - CORRECT ANSWER correct, challenge, Congratulate. • . You have to create value by looping back. Create value in your words. If you correct or challenge someone individually it is off mic. Connect with people and ask questions. Corrections of 5 or more people are over the mic. THINK OF THE 3Cs as a LOOP. It is a continuous loop. They have to be set up in pair.
What is acknowledgement? and example? - CORRECT ANSWER use minimally. Generic recognition of effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: - CORRECT ANSWER 1. : an acknowledge that is specific to a person and or effort. USE THEIR NAME. Know every single person in your class. A connection that uses the members name and is related to a specific action
Emotional connection and example: - CORRECT ANSWER A connection that meets a members specific action with their WHY for attending OTF. The Holy grail!!!
what are the KPIs? - CORRECT ANSWER 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: - CORRECT ANSWER base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: - CORRECT ANSWER - explosive movements
- reps: 4-12
HR: peaks and valley.
- not as many splats, performance
- give permission to recover
- >200meters on row or 1 min or less on rower
Strength architecture: - CORRECT ANSWER - muscle overload/inclines
- 6-10 reps
- splats will occur on tread
-400-600 meters.
Stroke rate: 22-24. no more than 26
3 focused zones - CORRECT ANSWER green, orange and red. 3,4,5
goal of every workout? - CORRECT ANSWER 12 min in zones 4 and 5 combined. or to have fun and do your best
What is Interval Training? - CORRECT ANSWER - as short bursts of intense exercised followed by periods of less intense activity. Focuses on treadmill. Not a steady state. Peaks and valleys. With and without oxygen (anaerobic).
How many minutes of moderate intensity aerobic activity per week is recommended by the American College of Sports Medicine? - CORRECT ANSWER 150-300 min
What are some benefits of interval training?? - CORRECT ANSWER o fficiency in interval vs steady state
o Improved glucose sensitivity
o Improved bp
o EPOC: excess post oxygen consumption: 15-20% of calories in 36 calories
What are the differences between Heart Rate, Intensity, and Effort and why are they important for Coaches to understand? - CORRECT ANSWER HR: physiological responseIntensity: measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? - CORRECT ANSWER excess post-exercise oxygen consumption
Zone 1: - CORRECT ANSWER Very light Activity, 50-60% Max HR: grey
Zone 2: - CORRECT ANSWER warm up, 61-70% of Max HR: blue
zone 3: - CORRECT ANSWER Challenging but doable, 71%-83% of Max HR. 20-30min. replenishing ATP: green
zone 4: - CORRECT ANSWER Orange effect, Uncomfortable, 84%-91% of Max HR. most important zone. 12 or more min. anaerobic zone
Zone 5: - CORRECT ANSWER ALL OUT EFFORT: 92-100% of Max HR. highest zone possible. Less than a minute at a time
Where does the OTbeat Core go on the body? - CORRECT ANSWER around the chest
What does the OTbeat Core use to read heart rate data? - CORRECT ANSWER hears your heart beat. ECG
Where does the OTbeat Burn go on the body? - CORRECT ANSWER forearm or above elbow. start on non dominant arm.
What does the OTbeat Burn use to read heart rate data? - CORRECT ANSWER the burn will see the blood flow. Optical PPG
What is the name of the OTbeat product intended for use with Apple Watch? - CORRECT ANSWER OTlink
What are some factors that affect heart rate response? - CORRECT ANSWER sleep, stress, nutrition, exercise intensity, rest, medication,
List the three opportunities within the Member Experience that Coaches can help to sell the value of the OTbeat: - CORRECT ANSWER before
during
after
What Are the Three Pieces of Content That Must Be Discussed in the Lobby Intro? - CORRECT ANSWER 1. Introduction/coach name
2. Recognition of ortho issues/ exercise restrictions. Should not be a question, direct to speak inside the studio
3. Lobby Teaser: an under 30sec teaser about the overall theme or unique part of the days workout that gets the members engaged and thinking
warm up treadmill main points: - CORRECT ANSWER 1. HR monitor OT connect: log in to OT connect
2. Press start
3. Location of incline and speed
4. Provide parameters
warm up WaterRower Main Points: - CORRECT ANSWER 1. Location of on button
2. Foot plate adjustment
3. Body position and posture
base pace treadmill main points - CORRECT ANSWER 1. Instruct to get base pace with parameters
2. Description of base pace feeling
3. 3,2,1 Base Pace
base pace rower main points - CORRECT ANSWER 1. Instruct to base pace
2. 3x3 education
treadmill base pace parameters - CORRECT ANSWER PW: 1-3% incline. 3.5-4.5 mph
J: 1% incline. 4.5-5.5mpj
R: 1% incline. 5.5 or greater mph
OT beat education main points - CORRECT ANSWER 1. Member connection/ personal touches
2. OT beat/ connection/ functionality
3. 5 zones as based on the day
Transitioning main points: - CORRECT ANSWER 1. Rowers exit (rack handles, feet)
2. Follow Station number
Floor demo: 7 components - CORRECT ANSWER 1. Set up demo station
2. Address WWA
3. Exercise Break down: have to do 2 reps. If the option looks different than the exercise you have to demo at least once
4. Weight rec: based off group: say poundage and then say or greater
5. How to alert coach "wave me down"
6. Cue to begin
7. Play on VVA
What are the 5 steps to forecasting treadmill block 1: - CORRECT ANSWER 1. Duration of block
2. Pair intervals: first 2 intervals
3. Provide feelings of first interval
4. Provide parameters: about 1-2 over base. 6% or greater. To get feeling uncomfortable
Count down
The Bike and Strider are offered as an - CORRECT ANSWER alternative or option
Where are the following metrics displayed on the Bike/Strider screen - CORRECT ANSWER Top: rpms
: watts
bottum right: trip
bottum left: gears
What are the four points of adjustment on the bike? - CORRECT ANSWER 1. adjust height of seat
2. move the seat fore or aft
3. height of handle bar
4. fore aft of handle bar
What is the preferred metric for coaching the bike and strider? Define what this metric is - CORRECT ANSWER wattage. WATTAGE! output! rmp+gear= wattage. direct relationship.
Kiser 1: trip compared to tread - CORRECT ANSWER 4x
Kiser 3: trip compared to tread - CORRECT ANSWER 2.5x
What are the following parameters for bike/strider in watts - CORRECT ANSWER push: 25 to 50 watts above base
All out: 50 watts or greater above base
WHY do we use the Treadmill in the OTF workout and what are the USPs (unique selling points)? - CORRECT ANSWER 1. flex deck. 40% less in impact
2. quick touch buttons
3. OT connect. personalized
4. options for everyone
5. Splat points
push parameters joggers and runners - CORRECT ANSWER About 1 to 2mph over base
all out for joggers and runners - CORRECT ANSWER 2mph or greater over base
What Are 3 Base Pace Coaching Cues for All Groups on the Treadmill? - CORRECT ANSWER 1. challenging but doable
2. active recovery
3. zone 3, green zone, arobeic
What Are 3 push pace Coaching Cues for All Groups on the Treadmill? - CORRECT ANSWER 1. uncomfortable
2. orange, anaerobic zone
3. splats earned for after burn
What Are 3 All Out Coaching Cues for All Groups on the Treadmill? - CORRECT ANSWER 1. very uncomfortable. red zone
2. controlled
3. check in with them
What are the 3 important biomechanics cues for running/walking? - CORRECT ANSWER 1. forward eyes, head, neck, chin
2. shoulder relexed
3. elbows at 90. relaxed hands
common errors on treads - CORRECT ANSWER 1. over striding
2. holding on to tread
3. jumping the rails
4. bend at waist
PW push parameters: - CORRECT ANSWER 3 min: 4% or greater
2min : 5% or greater
1 min: 6% or greater
45-30 sec: 8% or greater
All out: 10% or greater
List the components of the Transition in the order they should occur: - CORRECT ANSWER 1. hand out wipes
2. 321 all out
3. 321 walking recovery
4. floor wipe down
5. double tap stop
6. wipes to treads
7, treads to floor
8. parameters
9. demo
10. forecast
What is the 'WHY' behind flexibility training? - CORRECT ANSWER increasing range of motion
What is the recommended prescription of flexibility training from ACE and ACSM? - CORRECT ANSWER 2-3x per week
3 benfits of stretching - CORRECT ANSWER 1. increase range of motion
2. decrease risk of injury
3. increase blood flow
How long are stretches held for based on the template? - CORRECT ANSWER 20 seconds each
How many stretches are included in the Flexibility Block? - CORRECT ANSWER 4
what kind of stretching is not at OTF? - CORRECT ANSWER No ballistic stretching
- Specialty Workouts - CORRECT ANSWER o tornado
o Hell week
o 12 days of fitness
o Themed workouts
o Fun- legit.. don't follow normal template
- Signature Workouts: Performance!!! Progress - CORRECT ANSWER o Template that is repeated top to bottom
o Catch me if you can
o Orange Everest
o Capture the flag
o Go Row
o See a few times a year. At least twice
Benchmarks - CORRECT ANSWER o Tread: mile, 12 min run
o Row: 500, 200,2000
o See them quarterly.
o Plugged into the workout.
MISSION VISION VALUES - CORRECT ANSWER - Values: passion, integrity, accountability, innovation, community
- Vision: be the trusted global leader of heart rate-based interval training.
- Mission: our heartbeat Is to delivery proven fitness results to a healthier world
Job Responsibilities: - CORRECT ANSWER #1 responsible is following the template. Look at the template the night before at least. Motivate and inspire. Be 30 minutes early at least, make sure studio is ready, mingle with people, ensure safety... give options, do at least 2 workouts a week in the studio it builds repour and that relationship, be a good team player. if you close you set it up for the morning.
DNA of a great Coach - CORRECT ANSWER • upbeat, fun (good personality), have compassion, energy, confident and strong voice, know the members name. they will only see ONE of you so make it count!!!!, be approachable, believe in your members. have compassion for them. Conviction in your voice!!!! Willingness to be coach, be coachable.
WHY do we use the WaterRower in the OTF workout? - CORRECT ANSWER - #2 low impact high calorie burner
- use over 80% of muscles
- safe for all levels
- use to build total body strength and power: KEYYY
Rower monitor - CORRECT ANSWER top left: stroke rate per minute
top right: Intensity: wattage. Split time, MPH
bottum left: time
Bottum right: distance in meters
main point on rower - CORRECT ANSWER give them a purpose, you have to educate
what is the 3x3 of Rowing: - CORRECT ANSWER - order
- Power
-Timing
what is the order on the waterrower - CORRECT ANSWER - legs
-core
-arms
what is the order on the waterrower in reverse - CORRECT ANSWER - arms
- core
- legs
What Is the POWER Distribution on the WaterRower? - CORRECT ANSWER 60% legs
20% core
20% legs
What Is the TIMING on the WaterRower? - CORRECT ANSWER 1 count back
2 count froward
List the three drills discussed during the WaterRowing Workshop: - CORRECT ANSWER - slow motion: fixes order. Efficiency is key
- isolation: power distribution. cant do this drill during class
- synchronicity: timing. Crew row
what is the position called catching the water - CORRECT ANSWER the catched position
What Are the Six Most Common Rowing Errors at Orangetheory? Provide a verbal, visual, and tactile cue for correcting each - CORRECT ANSWER 1. The grabber
- order issue
2. The handle huncher
3. The over achiever
- lean back too far
4. The back breaker
5. the 12 oclock straight up
6. The knee bender
what is MAD, who, and why - CORRECT ANSWER medical advisory board.
cardiologist
University profs Therapists
Nutritionist
Physical Therapists
It provides liability, and creditability.
What are the steps to the New Member Experience - CORRECT ANSWER 1. meet and greet+ OCCI
2. Product Selection
3. Client intake form, R and P guide, in-body consent
4. tour the studio
5. handoff to coach
6. Fitness Orientation- tread, weight room, rower
7. Class starts. everything is a celebration
8. handback
9. the close
5 points to handoff to coach - CORRECT ANSWER - transfer of trust
- what are they currently doing
- goal (smart goals) and why
- exercise restrictions
- 5 and 5: send off
premier investment - CORRECT ANSWER 4 to 3 hours a week
Elite Membership - CORRECT ANSWER 1 to 2 hours a week
4 components of fitness orientation - CORRECT ANSWER - reassuring the guest
- equipment education treadmill
- the weight room
- rower
Marketing - CORRECT ANSWER commerical. creating a brand and potential leads
prospecting - CORRECT ANSWER generating and capturing quality leads
Marketing Examples: external - CORRECT ANSWER - residential areas
- neighborhoods
- parking lots of stores
-shopping centers
how many impression takes for someone to come in - CORRECT ANSWER 14 impressions
marketing example: internal - CORRECT ANSWER - greeting
- refer and receive
- being friendly and memorable.
- point of sales
- workout floor referrals
-missed guests
Biggest educational resource and what is in it? - CORRECT ANSWER OU university
- library
- template roll out webanar.( what is coming up, promotions)
- coaches corner
- continued education
- working workshops
-interactive work shops
-events
In body: - CORRECT ANSWER - calculates body composition
why in body? - CORRECT ANSWER -shows that members are improving
- increase in muscle mass
- if we can show improvement you are less likely to leave
- strengthing the science of our brand
soonest to get back on in-body: - CORRECT ANSWER 4 weeks
who wont get the most accurate results? - CORRECT ANSWER - pregnant
- pace maker
- implants (breast)
how much weight lost recommended? - CORRECT ANSWER 1-2 pounds a week
1-3% over eight weeks
coaches training does what? - CORRECT ANSWER just gives you the big picture!!!!
what are the six foundational movement patterns? - CORRECT ANSWER 1. Squat (screw your feet into the floor)
2. lung
3. hinge
4. push
5. pulling
6. rotate
7. gate
squat option - CORRECT ANSWER TRX
decrease range of motion
reduce load
lung option - CORRECT ANSWER range of motion and balance.
Use TRX
cue for lunges - CORRECT ANSWER feet on rail road track
hinges exercises - CORRECT ANSWER hip hinge swing
deadlift
good mornings
hinge option - CORRECT ANSWER lower weight
hinge cue - CORRECT ANSWER reset
neutral spine
stretch in the hamstring.
bend at the waist
goal of endurance days - CORRECT ANSWER consistent movement
push excercises - CORRECT ANSWER push away from the body
pulling exercise - CORRECT ANSWER high and low row
pull up
bicep curls
Rotate excercises - CORRECT ANSWER torso rotation ex .roatational press
not dynamic movement.
what gridle is your glute medias in? - CORRECT ANSWER hip gridle
why behind TRX: - CORRECT ANSWER inside and outside muscles synergistically
option for TRX: - CORRECT ANSWER away from wall
widen stance
split stance
anatomy of TRX - CORRECT ANSWER anchor
main strap
caribeaner
equalizing loop
lock and loop
mid calf
handles
foot cradles
what is a BOSU - CORRECT ANSWER its a bosu trainer .
both sides up.
balance. recruites.
smaller fiber muscles up and down the trunk
option for bosu - CORRECT ANSWER father away from bosu you are the more stable you are. less contact points.. closer to center more challenging.
or no bosu
why the ab dolly - CORRECT ANSWER train the core. small stabilizer muscles.
minnie bands - CORRECT ANSWER - activation
- stabilizers
what workout use medicine balls - CORRECT ANSWER power and endurance [Show Less]