OTF final exam || 100% Verified Answers.
What are great Orangetheory Fitness Coaches made of? correct answers Personality,
compassion and empathy, energy, and voice
What Is Teacher Based Coaching? correct answers Coach focused and not involving
participants. me, I, MY
What is student based coaching? correct answers you, we, team. member focused.
empowering language.
What is the orange eye correct answers 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? correct answers F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan correct answers 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? correct answers 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.
What is acknowledgement? and example? correct answers use minimally. Generic
recognition of effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: correct answers 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: correct answers A connection that meets a members
specific action with their WHY for attending OTF. The Holy grail!!!
what are the KPIs? correct answers 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: correct answers base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: correct answers - 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: correct answers - muscle overload/inclines
- 6-10 reps
- splats will occur on tread
-400-600 meters.
Stroke rate: 22-24. no more than 26
3 focused zones correct answers green, orange and red. 3,4,5
goal of every workout? correct answers 12 min in zones 4 and 5 combined. or to have fun and
do your best
What is Interval Training? correct answers - 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? correct answers 150-300 min
What are some benefits of interval training?? correct answers 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? correct answers HR: physiological responseIntensity:
measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? correct answers excess post-exercise oxygen consumption
Zone 1: correct answers Very light Activity, 50-60% Max HR: grey
Zone 2: correct answers warm up, 61-70% of Max HR: blue
zone 3: correct answers Challenging but doable, 71%-83% of Max HR. 20-30min.
replenishing ATP: green
zone 4: correct answers Orange effect, Uncomfortable, 84%-91% of Max HR. most important
zone. 12 or more min. anaerobic zone
Zone 5: correct answers 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? correct answers around the chest
What are great Orangetheory Fitness Coaches made of? correct answers Personality,
compassion and empathy, energy, and voice
What Is Teacher Based Coaching? correct answers Coach focused and not involving
participants. me, I, MY
What is student based coaching? correct answers you, we, team. member focused.
empowering language.
What is the orange eye correct answers 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? correct answers F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan correct answers 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? correct answers 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.
What is acknowledgement? and example? correct answers use minimally. Generic
recognition of effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: correct answers 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: correct answers A connection that meets a members
specific action with their WHY for attending OTF. The Holy grail!!!
what are the KPIs? correct answers 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: correct answers base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: correct answers - 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: correct answers - muscle overload/inclines
- 6-10 reps
- splats will occur on tread
-400-600 meters.
Stroke rate: 22-24. no more than 26
3 focused zones correct answers green, orange and red. 3,4,5
goal of every workout? correct answers 12 min in zones 4 and 5 combined. or to have fun and
do your best
What is Interval Training? correct answers - 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? correct answers 150-300 min
What are some benefits of interval training?? correct answers 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? correct answers HR: physiological responseIntensity:
measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? correct answers excess post-exercise oxygen consumption
Zone 1: correct answers Very light Activity, 50-60% Max HR: grey
Zone 2: correct answers warm up, 61-70% of Max HR: blue
zone 3: correct answers Challenging but doable, 71%-83% of Max HR. 20-30min.
replenishing ATP: green
zone 4: correct answers Orange effect, Uncomfortable, 84%-91% of Max HR. most important
zone. 12 or more min. anaerobic zone
Zone 5: correct answers 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? correct answers around the chest
