OTF Fitness Coach Core Competency Test - Questions
with Step-by-Step Solutions
Which of the following is an example of a measurement of Intensity in an
Orangetheory Fitness workout? Right Ans - Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using the
TRX straps? Right Ans - Rest between reps
Which of the following is an example of a measurement of heart rate response
in an Orangetheory Fitness workout? Right Ans - Active recovery in the
Green Zone
For a 4-minute progressive Push on the rower, Members are generally
encouraged to increase their mph by how much every minute? Right Ans -
0.3—0.5 mph
An overweight Member is using the option of BW - Crunch instead of the BW -
Power Sit Up. Despite already using the option, the Member is struggling to
move from the floor to a standing position for his next exercise. To provide a
safe and effective workout, which of the following options should the Coach
should provide? Right Ans - BW - Bench Sit Up
Kevin has been doing DB- Bicep Curls with 20 lb. weights. He wants to start
using 25 lb. weights but struggles to get through more than 3 reps. What
would you recommend? Right Ans - Coach him to focus on tempo with 20
lb. dumbbells, increasing time under tension
Coaches should be watching for knee valgus errors during movements
isolating which foundational movement pattern? Right Ans - Squat
Which of the following is a tactile cue that can be used to correct the Grabber?
Right Ans - "After your leg drive, pull the handle hard to your sternum."
What does MET stand for? Right Ans - Metabolic Equivalent
, How do you establish Base pace for 500 m split time on the rower? Right
Ans - Find your name on the OTbeat screen, once your name is in the green,
take note of your split time, that is your Base pace for the day
Which of the following does NOT contribute to EPOC? Right Ans - Body fat
reserve
Kelly has been power walking for 3 months. She approaches you stating she
wants to become a jogger. In order for her to progress and be successful, what
would you recommend? Right Ans - Coach her to jog during Base pace and
power walk during Push and All Out
Which of the following is not an appropriate Challenge for a Member
completing a DB - Squat with Excellence? Right Ans - Increased reps
What is interval training dependent on? Right Ans - Anaerobic threshold of
an individual
Aerobic exercise uses which of the following systems for energy expenditure?
Right Ans - Glycolysis
The exercise BW - Palms to Elbows isolates which of the following
foundational movement patterns? Right Ans - Push
Paul burned 1000 calories during his Orangetheory Fitness workout.
Approximately how many calories can he burn post exercise due to EPOC?
Right Ans - 150—200
The more oxygen you consume during (and after) exercise, the more calories
you will burn. Right Ans - True
On which type of day should a Coach encourage Members to grab heavier
dumbbells than normal? Right Ans - Strength
Greg's Base pace split time on the rower is 2:05. What should his Push pace
be? Right Ans - 1:50—1:55
with Step-by-Step Solutions
Which of the following is an example of a measurement of Intensity in an
Orangetheory Fitness workout? Right Ans - Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using the
TRX straps? Right Ans - Rest between reps
Which of the following is an example of a measurement of heart rate response
in an Orangetheory Fitness workout? Right Ans - Active recovery in the
Green Zone
For a 4-minute progressive Push on the rower, Members are generally
encouraged to increase their mph by how much every minute? Right Ans -
0.3—0.5 mph
An overweight Member is using the option of BW - Crunch instead of the BW -
Power Sit Up. Despite already using the option, the Member is struggling to
move from the floor to a standing position for his next exercise. To provide a
safe and effective workout, which of the following options should the Coach
should provide? Right Ans - BW - Bench Sit Up
Kevin has been doing DB- Bicep Curls with 20 lb. weights. He wants to start
using 25 lb. weights but struggles to get through more than 3 reps. What
would you recommend? Right Ans - Coach him to focus on tempo with 20
lb. dumbbells, increasing time under tension
Coaches should be watching for knee valgus errors during movements
isolating which foundational movement pattern? Right Ans - Squat
Which of the following is a tactile cue that can be used to correct the Grabber?
Right Ans - "After your leg drive, pull the handle hard to your sternum."
What does MET stand for? Right Ans - Metabolic Equivalent
, How do you establish Base pace for 500 m split time on the rower? Right
Ans - Find your name on the OTbeat screen, once your name is in the green,
take note of your split time, that is your Base pace for the day
Which of the following does NOT contribute to EPOC? Right Ans - Body fat
reserve
Kelly has been power walking for 3 months. She approaches you stating she
wants to become a jogger. In order for her to progress and be successful, what
would you recommend? Right Ans - Coach her to jog during Base pace and
power walk during Push and All Out
Which of the following is not an appropriate Challenge for a Member
completing a DB - Squat with Excellence? Right Ans - Increased reps
What is interval training dependent on? Right Ans - Anaerobic threshold of
an individual
Aerobic exercise uses which of the following systems for energy expenditure?
Right Ans - Glycolysis
The exercise BW - Palms to Elbows isolates which of the following
foundational movement patterns? Right Ans - Push
Paul burned 1000 calories during his Orangetheory Fitness workout.
Approximately how many calories can he burn post exercise due to EPOC?
Right Ans - 150—200
The more oxygen you consume during (and after) exercise, the more calories
you will burn. Right Ans - True
On which type of day should a Coach encourage Members to grab heavier
dumbbells than normal? Right Ans - Strength
Greg's Base pace split time on the rower is 2:05. What should his Push pace
be? Right Ans - 1:50—1:55
