OTF terms/intro Questions And Answers
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Treadmill cards Ask if they are a Power Walker, Jogger, or Runner (there is no wrong
answer). Point to the treadmills and show them the cards on each tread. "Each tread has a card on
the top and they are numbered from 1 to 14. Whichever one you start on, please go back to the
same one." Say the coaches name "____ is the coach and will be giving 3 instructions while you
are on the treadmill, Base, Push, and All Out. (Explain each). The treadmill is all about intervals.
Getting your heart rate up for a quick period of time, then back down again.
Base Is a pace that you can hold fro however long and still have a conversation
Push This is where you start to get uncomfortable. you will not be here very long (1 to 3
minutes max).
All Out This is a sprint. These will be short, up to a minute.
Bike/Strider cards Only talk about these pages if the intro will be using the bike or strider.
If they are, you need to talk about Base, Push, and All Out as this is the same for the bike and
strider. The red gear goes up to increase the resistance (makes it harder). The coach will coach to
the RPM's and gears.
Weight Room In the corner is the weight room. There are 14 stations (not numbered but
use the same one each time). List out the 5 things in the weight room. TRX Bands, Bosu balls,
, OTF terms/intro Questions And Answers
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Ab Dollys, Rack of weights, Bench. "Have you used TRX before?" If not, these are suspended
from the ceiling and only your body weight, not additional weight is added. It's all about
engaging your core. Stand up and show them how to stand, shoulder width apart and engage your
core. You can do an entire body workout just on these bands. The weight trees go from 8 lbs to
20 or 25. Underneath the TV there are two additional racks that have 5 lbs on the upper left and
then 30 lbs to 70 lbs. The coach will demonstrate the exercises and the TV will play a video
showing the exercises with the rep count just in case you forgot what to do (point to TV in
reflection so they can see it.) If you need any options, please let the coach know. There are
options for every exercise.
5 things in weight room TRX Bands, Bosu balls, Ab Dollys, Rack of weights, Bench
OT Beat OT Beat is our heart rate monitor tracking system. There are five zones: grey,
blue, orange and red. We focus on the last two: orange and red. The goal is to get at least 12
minutes in the combination of these two zones throughout the entire class. Every minute in these
two zones, you get 1 splat point. 1 minute = 1 splat point. If you can achieve the 12 minutes you
will get what we call the AFTERBURN. You will continue burning 15 to 20% more calories for
the next 36 hours. Typically you can get into the Orange and Red zones when you are on the
treadmill in the Pushes and All Outs. Rowing, and doing certain quick exercises will also get
your heart rate up.
OT Beat real time results Your heart rate results will show up on the TV screens (point to
TV screens). (If there is a class going on, pick out someone and talk to their stats, otherwise use
the book). The heart rate percentage is the large number. It is the heart rate % of their max heart
rate. Point out splat points. Point out calories burned. Look at all the different colors on the board
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Treadmill cards Ask if they are a Power Walker, Jogger, or Runner (there is no wrong
answer). Point to the treadmills and show them the cards on each tread. "Each tread has a card on
the top and they are numbered from 1 to 14. Whichever one you start on, please go back to the
same one." Say the coaches name "____ is the coach and will be giving 3 instructions while you
are on the treadmill, Base, Push, and All Out. (Explain each). The treadmill is all about intervals.
Getting your heart rate up for a quick period of time, then back down again.
Base Is a pace that you can hold fro however long and still have a conversation
Push This is where you start to get uncomfortable. you will not be here very long (1 to 3
minutes max).
All Out This is a sprint. These will be short, up to a minute.
Bike/Strider cards Only talk about these pages if the intro will be using the bike or strider.
If they are, you need to talk about Base, Push, and All Out as this is the same for the bike and
strider. The red gear goes up to increase the resistance (makes it harder). The coach will coach to
the RPM's and gears.
Weight Room In the corner is the weight room. There are 14 stations (not numbered but
use the same one each time). List out the 5 things in the weight room. TRX Bands, Bosu balls,
, OTF terms/intro Questions And Answers
Verified by Experts
Ab Dollys, Rack of weights, Bench. "Have you used TRX before?" If not, these are suspended
from the ceiling and only your body weight, not additional weight is added. It's all about
engaging your core. Stand up and show them how to stand, shoulder width apart and engage your
core. You can do an entire body workout just on these bands. The weight trees go from 8 lbs to
20 or 25. Underneath the TV there are two additional racks that have 5 lbs on the upper left and
then 30 lbs to 70 lbs. The coach will demonstrate the exercises and the TV will play a video
showing the exercises with the rep count just in case you forgot what to do (point to TV in
reflection so they can see it.) If you need any options, please let the coach know. There are
options for every exercise.
5 things in weight room TRX Bands, Bosu balls, Ab Dollys, Rack of weights, Bench
OT Beat OT Beat is our heart rate monitor tracking system. There are five zones: grey,
blue, orange and red. We focus on the last two: orange and red. The goal is to get at least 12
minutes in the combination of these two zones throughout the entire class. Every minute in these
two zones, you get 1 splat point. 1 minute = 1 splat point. If you can achieve the 12 minutes you
will get what we call the AFTERBURN. You will continue burning 15 to 20% more calories for
the next 36 hours. Typically you can get into the Orange and Red zones when you are on the
treadmill in the Pushes and All Outs. Rowing, and doing certain quick exercises will also get
your heart rate up.
OT Beat real time results Your heart rate results will show up on the TV screens (point to
TV screens). (If there is a class going on, pick out someone and talk to their stats, otherwise use
the book). The heart rate percentage is the large number. It is the heart rate % of their max heart
rate. Point out splat points. Point out calories burned. Look at all the different colors on the board
