OTF FITNESS COACH CORE
COMPETENCY TEST CORRECT 100%
Which of the following is an example of a measurement of Intensity in an Orangetheory
Fitness workout? - ANSWER Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using the TRX
straps? - ANSWER Rest between reps
Which of the following is an example of a measurement of heart rate response in an
Orangetheory Fitness workout? - ANSWER 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? - ANSWER 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? - ANSWER
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? -
ANSWER 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? - ANSWER Squat
Which of the following is a tactile cue that can be used to correct the Grabber? -
ANSWER "After your leg drive, pull the handle hard to your sternum."
What does MET stand for? - ANSWER Metabolic Equivalent
How do you establish Base pace for 500 m split time on the rower? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER Increased reps
What is interval training dependent on? - ANSWER Anaerobic threshold of an individual
Aerobic exercise uses which of the following systems for energy expenditure? -
ANSWER Glycolysis
The exercise BW - Palms to Elbows isolates which of the following foundational
movement patterns? - ANSWER Push
Paul burned 1000 calories during his Orangetheory Fitness workout. Approximately how
many calories can he burn post exercise due to EPOC? - ANSWER 150—200
The more oxygen you consume during (and after) exercise, the more calories you will
burn. - ANSWER True
On which type of day should a Coach encourage Members to grab heavier dumbbells
than normal? - ANSWER Strength
Greg's Base pace split time on the rower is 2:05. What should his Push pace be? -
ANSWER 1:50—1:55
Which of the following is not listed as a potential consequence of poorly executed
WaterRower Recovery in OTF curriculum? - ANSWER Neck tension
A Member with a stroke rate of 18 strokes per minute would be least successful in
executing which OTF Benchmark Row? - ANSWER 200m
The longer the lever arm, the more challenging the exercise. - ANSWER True
The oxygen cost of energy expenditure measured at supine rest is defined as what? -
ANSWER MET
What is the All Out intensity for 500 m split time on the rower? - ANSWER Decrease
your Base pace split time by 15 seconds or more
Which of the following is an example of a first-class lever - ANSWER Elbow Extension
Which of the following is an appropriate stretch correlated to the following Floor Block?
(Lateral raise, front raise, upright row) - ANSWER S/A Cross Body w/ Lateral Neck
Flexion
What is the All Out intensity for mph on the rower? - ANSWER 2 mph above or greater
Base pace
COMPETENCY TEST CORRECT 100%
Which of the following is an example of a measurement of Intensity in an Orangetheory
Fitness workout? - ANSWER Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using the TRX
straps? - ANSWER Rest between reps
Which of the following is an example of a measurement of heart rate response in an
Orangetheory Fitness workout? - ANSWER 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? - ANSWER 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? - ANSWER
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? -
ANSWER 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? - ANSWER Squat
Which of the following is a tactile cue that can be used to correct the Grabber? -
ANSWER "After your leg drive, pull the handle hard to your sternum."
What does MET stand for? - ANSWER Metabolic Equivalent
How do you establish Base pace for 500 m split time on the rower? - ANSWER 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? - ANSWER 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? - ANSWER 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? - ANSWER Increased reps
What is interval training dependent on? - ANSWER Anaerobic threshold of an individual
Aerobic exercise uses which of the following systems for energy expenditure? -
ANSWER Glycolysis
The exercise BW - Palms to Elbows isolates which of the following foundational
movement patterns? - ANSWER Push
Paul burned 1000 calories during his Orangetheory Fitness workout. Approximately how
many calories can he burn post exercise due to EPOC? - ANSWER 150—200
The more oxygen you consume during (and after) exercise, the more calories you will
burn. - ANSWER True
On which type of day should a Coach encourage Members to grab heavier dumbbells
than normal? - ANSWER Strength
Greg's Base pace split time on the rower is 2:05. What should his Push pace be? -
ANSWER 1:50—1:55
Which of the following is not listed as a potential consequence of poorly executed
WaterRower Recovery in OTF curriculum? - ANSWER Neck tension
A Member with a stroke rate of 18 strokes per minute would be least successful in
executing which OTF Benchmark Row? - ANSWER 200m
The longer the lever arm, the more challenging the exercise. - ANSWER True
The oxygen cost of energy expenditure measured at supine rest is defined as what? -
ANSWER MET
What is the All Out intensity for 500 m split time on the rower? - ANSWER Decrease
your Base pace split time by 15 seconds or more
Which of the following is an example of a first-class lever - ANSWER Elbow Extension
Which of the following is an appropriate stretch correlated to the following Floor Block?
(Lateral raise, front raise, upright row) - ANSWER S/A Cross Body w/ Lateral Neck
Flexion
What is the All Out intensity for mph on the rower? - ANSWER 2 mph above or greater
Base pace
