OTF Fitness Coach Core Competency
Test Questions and Answers 100% Pass
Which of the following is an example of a measurement of Intensity in an
Orangetheory Fitness workout? - ✔✔Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using
the TRX straps? - ✔✔Rest between reps
Which of the following is an example of a measurement of heart rate
response in an Orangetheory Fitness workout? - ✔✔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? - ✔✔0.3—
0.5 mph
1
100% Pass Guarantee Katelyn Whitman, All Rights
,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? - ✔✔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? - ✔✔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? - ✔✔Squat
Which of the following is a tactile cue that can be used to correct the
Grabber? - ✔✔"After your leg drive, pull the handle hard to your sternum."
What does MET stand for? - ✔✔Metabolic Equivalent
2
100% Pass Guarantee Katelyn Whitman, All Rights
, How do you establish Base pace for 500 m split time on the rower? -
✔✔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? - ✔✔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? - ✔✔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? - ✔✔Increased reps
What is interval training dependent on? - ✔✔Anaerobic threshold of an
individual
Aerobic exercise uses which of the following systems for energy
expenditure? - ✔✔Glycolysis
3
100% Pass Guarantee Katelyn Whitman, All Rights
Test Questions and Answers 100% Pass
Which of the following is an example of a measurement of Intensity in an
Orangetheory Fitness workout? - ✔✔Push pace of 7.5 mph
Which of the following is an appropriate option for prone exercises using
the TRX straps? - ✔✔Rest between reps
Which of the following is an example of a measurement of heart rate
response in an Orangetheory Fitness workout? - ✔✔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? - ✔✔0.3—
0.5 mph
1
100% Pass Guarantee Katelyn Whitman, All Rights
,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? - ✔✔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? - ✔✔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? - ✔✔Squat
Which of the following is a tactile cue that can be used to correct the
Grabber? - ✔✔"After your leg drive, pull the handle hard to your sternum."
What does MET stand for? - ✔✔Metabolic Equivalent
2
100% Pass Guarantee Katelyn Whitman, All Rights
, How do you establish Base pace for 500 m split time on the rower? -
✔✔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? - ✔✔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? - ✔✔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? - ✔✔Increased reps
What is interval training dependent on? - ✔✔Anaerobic threshold of an
individual
Aerobic exercise uses which of the following systems for energy
expenditure? - ✔✔Glycolysis
3
100% Pass Guarantee Katelyn Whitman, All Rights
