OTFIT CERTIFICATION EXAM 2024-2025
11. The 12 O'Clock Error - Answer When resetting, the core should move to 2
o'clock and return to 10 o'clock. Make sure your core isn't always at 12.
12. The Knee Knocker - Answer Knees collapse inwards. The knees are knocking
against each other. They subsequently widened their legs while rowing.
13. The effortless - Answer Lethargic row. No form or explosive movement.
Remind them to burst off the footplates.
14. The Sprint Row - Answer Rowing way too quickly. Tell them to slow down
and keep their stroke rate below 35. Fewer, stronger strokes.
8. The Back Breaker - Answer Leading with the back rather than the legs. More
pulling than pushing. For example, picking up a box requires you to use your legs.
Not only your back. Just make sure they drive off the footplates and end in the
correct position.
9. The Overachiever - Answer When you lean back too far. It should be ten o'clock.
Can position their hand to stop behind their back.
10. The Pause Row: ANSWER When they take a break after returning. Make sure
they understand it's one count back and then two counts back in. There is no pause
when you fully extend.
1. The Grabber - Answer Do not bring the handle to the sternum or return it to the
water tank. They're merely doing short, unfinished strokes. Make them go to the
water tower and end with their sternum.
, 2. The Handle Huncher - ANSWER Member raises handlebars excessively high.
Shoulders could be near their ears. Tell them to lower their shoulders and bring
them to the sternum.
3. The Butterfly: ANSWER Legs spread too far out as they return to reset. Have
them bring their knees closer together. This is due to tight hip flexors, pregnancy,
or obesity.
4. The Knee Bender - Answer Knees return to a reset position before the handle. It
appears that someone must jump to their knees using the handles. Remind them
that legs are core to arms, and arms are core to legs. Arms are the first step on the
path back.
5. The Bobble Head - ANSWER Neck in compromising posture as member looks
all over the place. Tell them to concentrate on seeing ahead of their rower.
6. Lost Set Position - Answer. Sinking into the seat. Not good posture. Tell them to
shrug their shoulders back, sit up straight, and avoid sinking.
7. The Over Reacher - Answer On the return, their handle reaches far into the water
tank. Place your hand at the beginning of the tank, and they will hit it before
returning. Shortens the stroke.
VO2 Max test - Answer Maximum oxygen uptake is measured. On the treadmill,
wearing a mask.
Stress Test - Answer Blood pressure and ECG are measured. This is an alternative
for people who are at risk of developing heart disease.
11. The 12 O'Clock Error - Answer When resetting, the core should move to 2
o'clock and return to 10 o'clock. Make sure your core isn't always at 12.
12. The Knee Knocker - Answer Knees collapse inwards. The knees are knocking
against each other. They subsequently widened their legs while rowing.
13. The effortless - Answer Lethargic row. No form or explosive movement.
Remind them to burst off the footplates.
14. The Sprint Row - Answer Rowing way too quickly. Tell them to slow down
and keep their stroke rate below 35. Fewer, stronger strokes.
8. The Back Breaker - Answer Leading with the back rather than the legs. More
pulling than pushing. For example, picking up a box requires you to use your legs.
Not only your back. Just make sure they drive off the footplates and end in the
correct position.
9. The Overachiever - Answer When you lean back too far. It should be ten o'clock.
Can position their hand to stop behind their back.
10. The Pause Row: ANSWER When they take a break after returning. Make sure
they understand it's one count back and then two counts back in. There is no pause
when you fully extend.
1. The Grabber - Answer Do not bring the handle to the sternum or return it to the
water tank. They're merely doing short, unfinished strokes. Make them go to the
water tower and end with their sternum.
, 2. The Handle Huncher - ANSWER Member raises handlebars excessively high.
Shoulders could be near their ears. Tell them to lower their shoulders and bring
them to the sternum.
3. The Butterfly: ANSWER Legs spread too far out as they return to reset. Have
them bring their knees closer together. This is due to tight hip flexors, pregnancy,
or obesity.
4. The Knee Bender - Answer Knees return to a reset position before the handle. It
appears that someone must jump to their knees using the handles. Remind them
that legs are core to arms, and arms are core to legs. Arms are the first step on the
path back.
5. The Bobble Head - ANSWER Neck in compromising posture as member looks
all over the place. Tell them to concentrate on seeing ahead of their rower.
6. Lost Set Position - Answer. Sinking into the seat. Not good posture. Tell them to
shrug their shoulders back, sit up straight, and avoid sinking.
7. The Over Reacher - Answer On the return, their handle reaches far into the water
tank. Place your hand at the beginning of the tank, and they will hit it before
returning. Shortens the stroke.
VO2 Max test - Answer Maximum oxygen uptake is measured. On the treadmill,
wearing a mask.
Stress Test - Answer Blood pressure and ECG are measured. This is an alternative
for people who are at risk of developing heart disease.
