OTF Final Exam 2025 LATEST UPDATE
Who is the creator of the Orangetheory Fitness workout? - ANSWER Ellen Latham
Which of the following is one of the Orangetheory values? - ANSWER Innovation
According to the presentation titled 'The Why,' the phrase, "lead, support and inspire the
orange passion in our franchise partners to achieve superior results" is the
Orangetheory Fitness __________? - ANSWER Internal Mission
The phrase, "to be the trusted global leader of innovative heart rate based interval
training" is the Orangetheory Fitness _________? - ANSWER Vision
What is the company mission? - ANSWER Our Heartbeat is to Deliver Proven Fitness
Results for a Healthier World
What is an example of using the one of the Three C's during class? - ANSWER
Showing Deborah the correct way to do TRX Bicep Curls
What is the Orange Eye? - ANSWER The ability to scan the room focusing on each
member for 2-3 seconds to notice any opportunities to use the Three C's.
Which of the following is a pre-workout responsibility of a coach? - ANSWER In the
lobby socializing with members and building a sense of community
What are the Three C's? - ANSWER Correct, Challenge, Congratulate
What is a primary job duty of a Fitness Coach? - ANSWER Delivering predesigned
Orangetheory workouts
In addition to a predesigned workout, what is an Orangetheory Coach responsible for
delivering? - ANSWER A stellar Orangetheory experience
Which of the following is considered a post-workout responsibility of a coach? -
ANSWER Providing a comprehensive OTbeat summary and answering any questions
Which of the following is not a responsibility of a Sales Associate? - ANSWER Teach
intros how to row to save time
What is the preferred music application for Orangetheory? - ANSWER Rock My Run
Which of the following is an example of Teacher Based Coaching? - ANSWER
Changing the workout to suit the Coach's preference
, What percentage of muscles in the body does the WaterRower use? - ANSWER Over
80%
What does EPOC stand for? - ANSWER Excess Post Exercise Oxygen Consumption
What impact does interval training have on anaerobic threshold? - ANSWER Decreases
anaerobic threshold causing an individual to work harder to obtain splat points**
What percentage of calories burned during the workout are burned additionally due to
EPOC? - ANSWER 15-20%***
In what zones are Splat Points earned? - ANSWER Zones 4 and 5
What is an appropriate estimated amount of time for a member to complete a 1000m
Row? - ANSWER 3:00-5:00 minutes
What is an appropriate tactile cue to use to help a member on the rower who is not
leaning back? - ANSWER Placing your hand behind them and instructing them to lean
back until they hit your hand each stroke.
What is the order concept of rowing? - ANSWER Legs, Core, Arms, Arms, Core, Legs
Which is the most accurate heart rate monitor used by Orangetheory? - ANSWER The
OTbeat Core** may be all of the above
What is an appropriate cue to use when a member pulls the handle too high on the
Rower? - ANSWER Pull the handle between the sternum and belly button
What impact does interval training have on hormones long term? - ANSWER Improves
hormones regulation and balance
Working in the anaerobic zones during exercise creates what? - ANSWER Oxygen
deficit
What are the Base Pace parameters for the Strider? - ANSWER 70-80 RPM gear 6 or
greater
What is the Push Pace watts to be coached on the Bike, Strider, and Rower? -
ANSWER 25-50 watts above Base Pace
Which distance would a member using the bike perform during a run/row with a .25 mile
(1/4th of a mile; 400 meters) runner/jogger distance? - ANSWER 1.0 mile
Who is the creator of the Orangetheory Fitness workout? - ANSWER Ellen Latham
Which of the following is one of the Orangetheory values? - ANSWER Innovation
According to the presentation titled 'The Why,' the phrase, "lead, support and inspire the
orange passion in our franchise partners to achieve superior results" is the
Orangetheory Fitness __________? - ANSWER Internal Mission
The phrase, "to be the trusted global leader of innovative heart rate based interval
training" is the Orangetheory Fitness _________? - ANSWER Vision
What is the company mission? - ANSWER Our Heartbeat is to Deliver Proven Fitness
Results for a Healthier World
What is an example of using the one of the Three C's during class? - ANSWER
Showing Deborah the correct way to do TRX Bicep Curls
What is the Orange Eye? - ANSWER The ability to scan the room focusing on each
member for 2-3 seconds to notice any opportunities to use the Three C's.
Which of the following is a pre-workout responsibility of a coach? - ANSWER In the
lobby socializing with members and building a sense of community
What are the Three C's? - ANSWER Correct, Challenge, Congratulate
What is a primary job duty of a Fitness Coach? - ANSWER Delivering predesigned
Orangetheory workouts
In addition to a predesigned workout, what is an Orangetheory Coach responsible for
delivering? - ANSWER A stellar Orangetheory experience
Which of the following is considered a post-workout responsibility of a coach? -
ANSWER Providing a comprehensive OTbeat summary and answering any questions
Which of the following is not a responsibility of a Sales Associate? - ANSWER Teach
intros how to row to save time
What is the preferred music application for Orangetheory? - ANSWER Rock My Run
Which of the following is an example of Teacher Based Coaching? - ANSWER
Changing the workout to suit the Coach's preference
, What percentage of muscles in the body does the WaterRower use? - ANSWER Over
80%
What does EPOC stand for? - ANSWER Excess Post Exercise Oxygen Consumption
What impact does interval training have on anaerobic threshold? - ANSWER Decreases
anaerobic threshold causing an individual to work harder to obtain splat points**
What percentage of calories burned during the workout are burned additionally due to
EPOC? - ANSWER 15-20%***
In what zones are Splat Points earned? - ANSWER Zones 4 and 5
What is an appropriate estimated amount of time for a member to complete a 1000m
Row? - ANSWER 3:00-5:00 minutes
What is an appropriate tactile cue to use to help a member on the rower who is not
leaning back? - ANSWER Placing your hand behind them and instructing them to lean
back until they hit your hand each stroke.
What is the order concept of rowing? - ANSWER Legs, Core, Arms, Arms, Core, Legs
Which is the most accurate heart rate monitor used by Orangetheory? - ANSWER The
OTbeat Core** may be all of the above
What is an appropriate cue to use when a member pulls the handle too high on the
Rower? - ANSWER Pull the handle between the sternum and belly button
What impact does interval training have on hormones long term? - ANSWER Improves
hormones regulation and balance
Working in the anaerobic zones during exercise creates what? - ANSWER Oxygen
deficit
What are the Base Pace parameters for the Strider? - ANSWER 70-80 RPM gear 6 or
greater
What is the Push Pace watts to be coached on the Bike, Strider, and Rower? -
ANSWER 25-50 watts above Base Pace
Which distance would a member using the bike perform during a run/row with a .25 mile
(1/4th of a mile; 400 meters) runner/jogger distance? - ANSWER 1.0 mile
