OTF Verified Multiple Choice and Conceptual
Actual Emended Exam Questions With
Reviewed 100% Correct Detailed Answers
Guaranteed Pass!!Current Update
1. • What is the foundational scientific principle behind Orangetheory’s
workout model?
A. Bodybuilding splits
B. Zone 2 steady-state cardio
C. Excess Post-Exercise Oxygen Consumption (EPOC)
D. Intermittent fasting
2. • What is the goal of spending 12 or more minutes in the orange and red
zones?
A. Improve mobility
B. Build muscular endurance
C. Trigger EPOC for increased calorie burn after class
D. Maximize flexibility
3. • What does the OTbeat™ heart rate monitor track during a workout?
A. Body temperature
B. Real-time heart rate and zone
C. VO2 max
D. Resting metabolic rate
4. • Which zone represents 84–91% of a member’s maximum heart rate?
A. Green
B. Red
, C. Orange
D. Blue
5. • True or False: Every Orangetheory class is structured to keep
members in the red zone as long as possible.
A. True
B. False
6. • How does Orangetheory define “splat points”?
A. Points for every mile run
B. One minute spent in the orange or red zone
C. A bonus point for strength performance
D. Calories burned during class
7. • Why is EPOC important in Orangetheory workouts?
A. It ensures muscle growth overnight
B. It continues calorie burn for up to 36 hours post-workout
C. It reduces risk of injury
D. It maximizes heart rate variability
8. • What motivational strategy is encouraged during the “coaching cue
moments”?
A. Critiquing form
B. Calling out the fastest member
C. Celebrating milestones and achievements
D. Comparing members’ scores aloud
9. • What is the primary purpose of the “benchmark workouts”?
A. To help members track their performance over time
, B. To introduce new exercises
C. To focus on recovery
D. To reduce coaching needs
10.• How do coaches use the OTbeat screens to motivate members?
A. To assign treadmill speeds
B. To provide visual feedback on heart rate zones
C. To adjust weights
D. To track how many exercises were completed
11.What is the primary focus of Lift 45 classes?
A. Endurance training
B. Strength training and muscle development
C. Treadmill sprints
D. High-intensity cardio only
12.Which equipment is typically NOT used in a Lift 45 session?
A. TRX straps
B. Dumbbells
C. Treadmills
D. Mini bands
13.In a standard Orangetheory class, how are members typically divided?
A. By experience level
B. By age
C. Into floor, rower, and treadmill blocks
D. Randomly
14.True or False: The Rower is used for warm-up in Lift 45 classes.
A. True
B. False
, 15.Which of the following is the correct rower setup order?
A. Feet, screen, hands, seat
B. Screen, feet, seat, hands
C. Seat, screen, feet, hands
D. Hands, screen, seat, feet
16.What are the 4 phases of rowing technique?
A. Catch, push, pull, return
B. Drive, push, rest, pull
C. Start, drive, finish, return
D. Sit, row, pause, release
17.What should a coach monitor to ensure rowing safety?
A. Speed only
B. Stroke rate and heart rate
C. Form and sequence of rowing movement
D. Calories burned
18.What does the "R" in O.R.D.E.R. stand for?
A. Row
B. Recover
C. Readiness
D. Reinforce
19.What is the purpose of the mobility matrix?
A. To prepare members for heavy lifts
B. To educate and provide studio updates during flexibility blocks
C. To help members sprint faster
D. To track calories during the class
20.When is it best to share PRs and studio announcements?
A. At the end of a sprint
B. During the flexibility or wrap-up block
C. Mid-rowing effort
D. During transitions
Actual Emended Exam Questions With
Reviewed 100% Correct Detailed Answers
Guaranteed Pass!!Current Update
1. • What is the foundational scientific principle behind Orangetheory’s
workout model?
A. Bodybuilding splits
B. Zone 2 steady-state cardio
C. Excess Post-Exercise Oxygen Consumption (EPOC)
D. Intermittent fasting
2. • What is the goal of spending 12 or more minutes in the orange and red
zones?
A. Improve mobility
B. Build muscular endurance
C. Trigger EPOC for increased calorie burn after class
D. Maximize flexibility
3. • What does the OTbeat™ heart rate monitor track during a workout?
A. Body temperature
B. Real-time heart rate and zone
C. VO2 max
D. Resting metabolic rate
4. • Which zone represents 84–91% of a member’s maximum heart rate?
A. Green
B. Red
, C. Orange
D. Blue
5. • True or False: Every Orangetheory class is structured to keep
members in the red zone as long as possible.
A. True
B. False
6. • How does Orangetheory define “splat points”?
A. Points for every mile run
B. One minute spent in the orange or red zone
C. A bonus point for strength performance
D. Calories burned during class
7. • Why is EPOC important in Orangetheory workouts?
A. It ensures muscle growth overnight
B. It continues calorie burn for up to 36 hours post-workout
C. It reduces risk of injury
D. It maximizes heart rate variability
8. • What motivational strategy is encouraged during the “coaching cue
moments”?
A. Critiquing form
B. Calling out the fastest member
C. Celebrating milestones and achievements
D. Comparing members’ scores aloud
9. • What is the primary purpose of the “benchmark workouts”?
A. To help members track their performance over time
, B. To introduce new exercises
C. To focus on recovery
D. To reduce coaching needs
10.• How do coaches use the OTbeat screens to motivate members?
A. To assign treadmill speeds
B. To provide visual feedback on heart rate zones
C. To adjust weights
D. To track how many exercises were completed
11.What is the primary focus of Lift 45 classes?
A. Endurance training
B. Strength training and muscle development
C. Treadmill sprints
D. High-intensity cardio only
12.Which equipment is typically NOT used in a Lift 45 session?
A. TRX straps
B. Dumbbells
C. Treadmills
D. Mini bands
13.In a standard Orangetheory class, how are members typically divided?
A. By experience level
B. By age
C. Into floor, rower, and treadmill blocks
D. Randomly
14.True or False: The Rower is used for warm-up in Lift 45 classes.
A. True
B. False
, 15.Which of the following is the correct rower setup order?
A. Feet, screen, hands, seat
B. Screen, feet, seat, hands
C. Seat, screen, feet, hands
D. Hands, screen, seat, feet
16.What are the 4 phases of rowing technique?
A. Catch, push, pull, return
B. Drive, push, rest, pull
C. Start, drive, finish, return
D. Sit, row, pause, release
17.What should a coach monitor to ensure rowing safety?
A. Speed only
B. Stroke rate and heart rate
C. Form and sequence of rowing movement
D. Calories burned
18.What does the "R" in O.R.D.E.R. stand for?
A. Row
B. Recover
C. Readiness
D. Reinforce
19.What is the purpose of the mobility matrix?
A. To prepare members for heavy lifts
B. To educate and provide studio updates during flexibility blocks
C. To help members sprint faster
D. To track calories during the class
20.When is it best to share PRs and studio announcements?
A. At the end of a sprint
B. During the flexibility or wrap-up block
C. Mid-rowing effort
D. During transitions
