1 | Page
OTF final exam Questions and Correct
Answers
What are great Orangetheory Fitness Coaches made of? Ans: —
Personality, compassion and empathy, energy, and voice
What Is Teacher Based Coaching? Ans: — Coach focused and not
involving participants. me, I, MY
What is student based coaching? Ans: — you, we, team. member
focused. empowering language.
What is the orange eye Ans: — 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? Ans: — F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan Ans: — 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? Ans: — 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.
© 2025 All rights reserved
, 2 | Page
What is acknowledgement? and example? Ans: — use minimally.
Generic recognition of effort. Great jobs, high-fives, and other
nonspecific morale boosters
Personal touches and example: Ans: — 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: Ans: — A connection that
meets a members specific action with their WHY for attending
OTF. The Holy grail!!!
what are the KPIs? Ans: — 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: Ans: — base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: Ans: — - 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: Ans: — - muscle overload/inclines
© 2025 All rights reserved
, 3 | Page
- 6-10 reps
- splats will occur on tread
-400-600 meters.
Stroke rate: 22-24. no more than 26
3 focused zones Ans: — green, orange and red. 3,4,5
goal of every workout? Ans: — 12 min in zones 4 and 5 combined.
or to have fun and do your best
What is Interval Training? Ans: — - 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? Ans:
— 150-300 min
What are some benefits of interval training?? Ans: — 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? Ans: —
HR: physiological responseIntensity: measurable/metrics, watts,
gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? Ans: — excess post-exercise oxygen
consumption
© 2025 All rights reserved
OTF final exam Questions and Correct
Answers
What are great Orangetheory Fitness Coaches made of? Ans: —
Personality, compassion and empathy, energy, and voice
What Is Teacher Based Coaching? Ans: — Coach focused and not
involving participants. me, I, MY
What is student based coaching? Ans: — you, we, team. member
focused. empowering language.
What is the orange eye Ans: — 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? Ans: — F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan Ans: — 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? Ans: — 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.
© 2025 All rights reserved
, 2 | Page
What is acknowledgement? and example? Ans: — use minimally.
Generic recognition of effort. Great jobs, high-fives, and other
nonspecific morale boosters
Personal touches and example: Ans: — 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: Ans: — A connection that
meets a members specific action with their WHY for attending
OTF. The Holy grail!!!
what are the KPIs? Ans: — 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: Ans: — base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: Ans: — - 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: Ans: — - muscle overload/inclines
© 2025 All rights reserved
, 3 | Page
- 6-10 reps
- splats will occur on tread
-400-600 meters.
Stroke rate: 22-24. no more than 26
3 focused zones Ans: — green, orange and red. 3,4,5
goal of every workout? Ans: — 12 min in zones 4 and 5 combined.
or to have fun and do your best
What is Interval Training? Ans: — - 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? Ans:
— 150-300 min
What are some benefits of interval training?? Ans: — 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? Ans: —
HR: physiological responseIntensity: measurable/metrics, watts,
gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? Ans: — excess post-exercise oxygen
consumption
© 2025 All rights reserved
