OTF FINAL EXAM WITH {121} QUESTIONS AND
VERIFIED ANSWERS
What makes an excellent Orangetheory Fitness Coach? - ANSWER: personality,
compassion, empathy, enthusiasm, and voice.
What is Teacher-Based Coaching? - ANSWER: The coach is concentrated and
does not involve the participants. Me, I, MY.
What is the definition of student-based coaching? - Respond as you, we, or the
team. Member centered. Empowering language.
What is the Orange Eye? - ANSWER The Orange Eye is the focus and attention to
detail that a Coach must have to improve the member experience and keep them
safe throughout the Orangetheory session. Scan the room. Ability to scan.
What is the Flex method? - ANSWER F: identify opportunities.
L: Locate Priority
E: Create a plan.
X: Expect distractions.
Components of Developing a Plan - ANSWER 1. Safety was compromised. 1.5
Timing on the treadmill, 2. Movement reduces the benefit of the planned activity 3.
Congratulations and challenges!
What Are The Three C's? - ANSWER: correct, challenge, congratulations. · . You
must build value by looping back. Create value with your words. Individual
corrections or challenges are off-mic. Connect with others and ask questions.
Corrections from five or more persons are heard over the microphone. THINK OF
THE 3 Cs AS A LOOP. It is a continuous loop. They need to be set up in pairs.
,What is an acknowledgment? How about an example? - Use the ANSWER only
when necessary. Generic recognition of work. Excellent jobs, high-fives, and other
generic morale enhancers
Personal touches and examples: - ANSWER 1. : an acknowledgment of a specific
person or effort. Use their names; get to know everyone in your class. A
relationship that uses the members' names and is related to a certain action.
Emotional connection and example: - ANSWER A connection that aligns a
member's specific action with their WHY for attending OTF. The Holy Grail!!!
What are the KPIs? - ANSWER: 80 percent occupancy
The closing percentage is 60%.
Endurance Architecture: - Answer the base pace.
600m row or 3+ minutes on rower.
reps: 12-2-
Higher calorie burn and splats
Power architecture: - ANSWER: explosive movements.
- reps: 4-12
HR: peaks and valleys.
- less splats, improved performance
- Grant authority to recover
- >200 meters per row or 1 minute or less on the rower.
, Strength architecture: - Answer: muscular overload/inclines.
- 6-10 reps
- Splats will appear on the tread.
-400–600 meters.
Stroke rate: 22–24. No more than 26.
Three concentrated zones: ANSWER green, orange, and red. 3,4,5
What is the purpose of each workout? - ANSWER 12 minutes in zones 4 and 5
combined. or to have fun while doing your best.
What is interval training? - ANSWER: Short bursts of vigorous exercise followed
by times of less intense activity. Focuses on the treadmill. Not a stable state. Peaks
and valleys. With or without oxygen (anaerobic).
What is the American College of Sports Medicine's recommendation for the
number of minutes of moderate-intensity aerobic activity per week? - Answer:
150-300 minutes.
What are the benefits of interval training? - ANSWER o efficiency in interval
versus steady state
o Increased glucose sensitivity
o Improved BP
EPOC (excess post oxygen consumption): 15-20% of calories in 36 calories
What are the distinctions between Heart Rate, Intensity, and Effort, and why are
these critical for coaches to understand? - ANSWER HR: physiological reaction;
intensity: measurable/metrics, watts, gear, incline, mph; effort: subjective, feeling.
VERIFIED ANSWERS
What makes an excellent Orangetheory Fitness Coach? - ANSWER: personality,
compassion, empathy, enthusiasm, and voice.
What is Teacher-Based Coaching? - ANSWER: The coach is concentrated and
does not involve the participants. Me, I, MY.
What is the definition of student-based coaching? - Respond as you, we, or the
team. Member centered. Empowering language.
What is the Orange Eye? - ANSWER The Orange Eye is the focus and attention to
detail that a Coach must have to improve the member experience and keep them
safe throughout the Orangetheory session. Scan the room. Ability to scan.
What is the Flex method? - ANSWER F: identify opportunities.
L: Locate Priority
E: Create a plan.
X: Expect distractions.
Components of Developing a Plan - ANSWER 1. Safety was compromised. 1.5
Timing on the treadmill, 2. Movement reduces the benefit of the planned activity 3.
Congratulations and challenges!
What Are The Three C's? - ANSWER: correct, challenge, congratulations. · . You
must build value by looping back. Create value with your words. Individual
corrections or challenges are off-mic. Connect with others and ask questions.
Corrections from five or more persons are heard over the microphone. THINK OF
THE 3 Cs AS A LOOP. It is a continuous loop. They need to be set up in pairs.
,What is an acknowledgment? How about an example? - Use the ANSWER only
when necessary. Generic recognition of work. Excellent jobs, high-fives, and other
generic morale enhancers
Personal touches and examples: - ANSWER 1. : an acknowledgment of a specific
person or effort. Use their names; get to know everyone in your class. A
relationship that uses the members' names and is related to a certain action.
Emotional connection and example: - ANSWER A connection that aligns a
member's specific action with their WHY for attending OTF. The Holy Grail!!!
What are the KPIs? - ANSWER: 80 percent occupancy
The closing percentage is 60%.
Endurance Architecture: - Answer the base pace.
600m row or 3+ minutes on rower.
reps: 12-2-
Higher calorie burn and splats
Power architecture: - ANSWER: explosive movements.
- reps: 4-12
HR: peaks and valleys.
- less splats, improved performance
- Grant authority to recover
- >200 meters per row or 1 minute or less on the rower.
, Strength architecture: - Answer: muscular overload/inclines.
- 6-10 reps
- Splats will appear on the tread.
-400–600 meters.
Stroke rate: 22–24. No more than 26.
Three concentrated zones: ANSWER green, orange, and red. 3,4,5
What is the purpose of each workout? - ANSWER 12 minutes in zones 4 and 5
combined. or to have fun while doing your best.
What is interval training? - ANSWER: Short bursts of vigorous exercise followed
by times of less intense activity. Focuses on the treadmill. Not a stable state. Peaks
and valleys. With or without oxygen (anaerobic).
What is the American College of Sports Medicine's recommendation for the
number of minutes of moderate-intensity aerobic activity per week? - Answer:
150-300 minutes.
What are the benefits of interval training? - ANSWER o efficiency in interval
versus steady state
o Increased glucose sensitivity
o Improved BP
EPOC (excess post oxygen consumption): 15-20% of calories in 36 calories
What are the distinctions between Heart Rate, Intensity, and Effort, and why are
these critical for coaches to understand? - ANSWER HR: physiological reaction;
intensity: measurable/metrics, watts, gear, incline, mph; effort: subjective, feeling.
