OTF FINAL EXAM QUESTIONS WITH ANSWERS
AND EXPLANATIONS GRADED A+ 2026
◉ How many minutes of moderate intensity aerobic activity per
week is recommended by the American College of Sports Medicine?
Answer: 150-300 min
◉ What are some benefits of interval training?? 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? Answer: HR:
physiological responseIntensity: measurable/metrics, watts, gear,
incline, mphEffort: subjective, feeling
◉ What does EPOC stand for? Answer: excess post-exercise oxygen
consumption
◉ Zone 1: Answer: Very light Activity, 50-60% Max HR: grey
,◉ Zone 2: Answer: warm up, 61-70% of Max HR: blue
◉ zone 3: Answer: Challenging but doable, 71%-83% of Max HR. 20-
30min. replenishing ATP: green
◉ zone 4: Answer: Orange effect, Uncomfortable, 84%-91% of Max
HR. most important zone. 12 or more min. anaerobic zone
◉ Zone 5: 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? Answer: around the
chest
◉ What does the OTbeat Core use to read heart rate data? Answer:
hears your heart beat. ECG
◉ Where does the OTbeat Burn go on the body? Answer: forearm or
above elbow. start on non dominant arm.
◉ What does the OTbeat Burn use to read heart rate data? Answer:
the burn will see the blood flow. Optical PPG
, ◉ What is the name of the OTbeat product intended for use with
Apple Watch? Answer: OTlink
◉ What are some factors that affect heart rate response? 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: Answer: before
during
after
◉ What Are the Three Pieces of Content That Must Be Discussed in
the Lobby Intro? 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: Answer: 1. HR monitor OT
connect: log in to OT connect
2. Press start
3. Location of incline and speed
4. Provide parameters
AND EXPLANATIONS GRADED A+ 2026
◉ How many minutes of moderate intensity aerobic activity per
week is recommended by the American College of Sports Medicine?
Answer: 150-300 min
◉ What are some benefits of interval training?? 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? Answer: HR:
physiological responseIntensity: measurable/metrics, watts, gear,
incline, mphEffort: subjective, feeling
◉ What does EPOC stand for? Answer: excess post-exercise oxygen
consumption
◉ Zone 1: Answer: Very light Activity, 50-60% Max HR: grey
,◉ Zone 2: Answer: warm up, 61-70% of Max HR: blue
◉ zone 3: Answer: Challenging but doable, 71%-83% of Max HR. 20-
30min. replenishing ATP: green
◉ zone 4: Answer: Orange effect, Uncomfortable, 84%-91% of Max
HR. most important zone. 12 or more min. anaerobic zone
◉ Zone 5: 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? Answer: around the
chest
◉ What does the OTbeat Core use to read heart rate data? Answer:
hears your heart beat. ECG
◉ Where does the OTbeat Burn go on the body? Answer: forearm or
above elbow. start on non dominant arm.
◉ What does the OTbeat Burn use to read heart rate data? Answer:
the burn will see the blood flow. Optical PPG
, ◉ What is the name of the OTbeat product intended for use with
Apple Watch? Answer: OTlink
◉ What are some factors that affect heart rate response? 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: Answer: before
during
after
◉ What Are the Three Pieces of Content That Must Be Discussed in
the Lobby Intro? 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: Answer: 1. HR monitor OT
connect: log in to OT connect
2. Press start
3. Location of incline and speed
4. Provide parameters
