OTF -Final Exam Questions All Solved
Correctly 2025-2026 Updated.
What are great Orangetheory Fitness Coaches made of? - Answer Personality, compassion
and empathy, energy, and voice
What Is Teacher Based Coaching? - Answer Coach focused and not involving participants.
me, I, MY
What is student based coaching? - Answer you, we, team. member focused. empowering
language.
What is the orange eye - Answer 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? - Answer F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan - Answer 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? - Answer 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? - Answer use minimally. Generic recognition of
effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: - Answer 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: - Answer A connection that meets a members specific
action with their WHY for attending OTF. The Holy grail!!!
, what are the KPIs? - Answer 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: - Answer base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: - Answer - 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: - Answer - 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 - Answer green, orange and red. 3,4,5
goal of every workout? - Answer 12 min in zones 4 and 5 combined. or to have fun and do
your best
What is Interval Training? - Answer - 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? - Answer 150-300 min
What are some benefits of interval training?? - Answer o fficiency in interval vs steady state
o Improved glucose sensitivity
Correctly 2025-2026 Updated.
What are great Orangetheory Fitness Coaches made of? - Answer Personality, compassion
and empathy, energy, and voice
What Is Teacher Based Coaching? - Answer Coach focused and not involving participants.
me, I, MY
What is student based coaching? - Answer you, we, team. member focused. empowering
language.
What is the orange eye - Answer 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? - Answer F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan - Answer 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? - Answer 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? - Answer use minimally. Generic recognition of
effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: - Answer 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: - Answer A connection that meets a members specific
action with their WHY for attending OTF. The Holy grail!!!
, what are the KPIs? - Answer 80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: - Answer base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: - Answer - 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: - Answer - 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 - Answer green, orange and red. 3,4,5
goal of every workout? - Answer 12 min in zones 4 and 5 combined. or to have fun and do
your best
What is Interval Training? - Answer - 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? - Answer 150-300 min
What are some benefits of interval training?? - Answer o fficiency in interval vs steady state
o Improved glucose sensitivity
