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OTF FINAL EXAM QUESTIONS AND
CORRECT ANSWERS | ALREADY GRADED
A+ | VERIFIED ANSWERS | LATEST
VERSION (JUST RELEASED)
Working in the anaerobic zones during exercise creates what? ------ CORRECT ANSWER---------------Oxygen deficit What is the Power concept of Rowing? ------CORRECT ANSWER------------- --60% legs, 20% core, 20% arms What is the Timing concept of Rowing? ------CORRECT ANSWER------------ ---1 count back, 2 counts forward When would you expect a member to be in the Blue Zone during a workout? ------CORRECT ANSWER---------------During the warm up How long should the Treadmills spend in a Walking Warm Up? ------ CORRECT ANSWER---------------1:00 minute What is the "WHY" of the Flex Deck? ------CORRECT ANSWER--------------- To decrease impact on the joints
When should the Rowing demo occur? ------CORRECT ANSWER------------- --When getting the Rowers to Base Pace During the Warm Up, approximately how long are the members on the Rowers before going to the Weight Floor? ------CORRECT ANSWER--------- ------3:00 minutes What is Orangetheory Flat Road? ------CORRECT ANSWER---------------1% What is one purpose of the Lobby Introduction? ------CORRECT ANSWER- --------------To build rapport with members What is the Walking Warm Up? ------CORRECT ANSWER---------------3.0- 4.0 mph at a 1% incline What are Base Pace parameters for Runners? ------CORRECT ANSWER-- -------------5.5 mph or greater 1% incline What are Base Pace parameters for Power Walkers? ------CORRECT ANSWER---------------3.5-4.5 mph 1-3% incline What are Base Pace parameters for Joggers? ------CORRECT ANSWER--- ------------ 4 .5-5.5 mph 1% incline
What are great Orangetheory Fitness Coaches made of? ------CORRECT ANSWER---------------Personality, compassion and empathy, energy, and voice What Is Teacher Based Coaching? ------CORRECT ANSWER--------------- Coach focused and not involving participants. me, I, MY What is student based coaching? ------CORRECT ANSWER--------------- you, we, team. member focused. empowering language. What is the orange eye ------CORRECT 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? ------CORRECT ANSWER---------------F: find opportunitiy L: Locate Priority E: Establish a plan X: Expect distractions Components of Establish a plan ------CORRECT 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? ------CORRECT 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? ------CORRECT ANSWER-------- -------use minimally. Generic recognition of effort. Great jobs, high-fives, and other nonspecific morale boosters Personal touches and example: ------CORRECT 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: ------CORRECT ANSWER---------------A connection that meets a members specific action with their WHY for attending OTF. The Holy grail!!! what are the KPIs? ------CORRECT ANSWER---------------80% occupancy closing percentage: 60% closing rate Endurance Architecture: ------CORRECT ANSWER---------------base pace 600m row or 3+ min on rower reps: 12- 2 - higher cal burn and splats
What are some benefits of interval training?? ------CORRECT ANSWER----- ----------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 ANSWER-- -------------HR: physiological responseIntensity: measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling What does EPOC stand for? ------CORRECT ANSWER---------------excess post-exercise oxygen consumption Zone 1: ------CORRECT ANSWER---------------Very light Activity, 50-60% Max HR: grey Zone 2: ------CORRECT ANSWER---------------warm up, 61-70% of Max HR: blue zone 3: ------CORRECT ANSWER---------------Challenging but doable, 71%- 83% of Max HR. 20-30min. replenishing ATP: green
zone 4: ------CORRECT ANSWER---------------Orange effect, Uncomfortable, 84%-91% of Max HR. most important zone. 12 or more min. anaerobic zone Zone 5: ------CORRECT ANSWER---------------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 ANSWER-- -------------around the chest What does the OTbeat Core use to read heart rate data? ------CORRECT ANSWER---------------hears your heart beat. ECG Where does the OTbeat Burn go on the body? ------CORRECT ANSWER--- ------------forearm or above elbow. start on non dominant arm. What does the OTbeat Burn use to read heart rate data? ------CORRECT ANSWER---------------the burn will see the blood flow. Optical PPG What is the name of the OTbeat product intended for use with Apple Watch? ------CORRECT ANSWER---------------OTlink What are some factors that affect heart rate response? ------CORRECT ANSWER---------------sleep, stress, nutrition, exercise intensity, rest, medication,
base pace rower main points ------CORRECT ANSWER---------------1. Instruct to base pace
- 3x3 education treadmill base pace parameters ------CORRECT ANSWER---------------PW: 1 - 3% incline. 3.5-4.5 mph J: 1% incline. 4.5-5.5mpj R: 1% incline. 5.5 or greater mph OT beat education main points ------CORRECT ANSWER---------------1. Member connection/ personal touches
- OT beat/ connection/ functionality
- 5 zones as based on the day Transitioning main points: ------CORRECT ANSWER---------------1. Rowers exit (rack handles, feet)
- Follow Station number Floor demo: 7 components ------CORRECT ANSWER---------------1. Set up demo station
- Address WWA
- Exercise Break down: have to do 2 reps. If the option looks different than the exercise you have to demo at least once
- Weight rec: based off group: say poundage and then say or greater
- How to alert coach "wave me down"
- Cue to begin
- Play on VVA
What are the 5 steps to forecasting treadmill block 1: ------CORRECT ANSWER---------------1. Duration of block
- Pair intervals: first 2 intervals
- Provide feelings of first interval
- Provide parameters: about 1-2 over base. 6% or greater. To get feeling uncomfortable Count down The Bike and Strider are offered as an ------CORRECT ANSWER------------- --alternative or option Where are the following metrics displayed on the Bike/Strider screen ------ CORRECT ANSWER---------------Top: rpms : watts bottum right: trip bottum left: gears What are the four points of adjustment on the bike? ------CORRECT ANSWER---------------1. adjust height of seat
- move the seat fore or aft
- height of handle bar
- fore aft of handle bar What is the preferred metric for coaching the bike and strider? Define what this metric is ------CORRECT ANSWER---------------wattage. WATTAGE! output! rmp+gear= wattage. direct relationship. Kiser 1: trip compared to tread ------CORRECT ANSWER---------------4x
What Are 3 push pace Coaching Cues for All Groups on the Treadmill? -----
- CORRECT ANSWER---------------1. uncomfortable
- orange, anaerobic zone
- splats earned for after burn What Are 3 All Out Coaching Cues for All Groups on the Treadmill? ------ CORRECT ANSWER---------------1. very uncomfortable. red zone
- controlled
- check in with them What are the 3 important biomechanics cues for running/walking? ------ CORRECT ANSWER---------------1. forward eyes, head, neck, chin
- shoulder relexed
- elbows at 90. relaxed hands common errors on treads ------CORRECT ANSWER---------------1. over striding
- holding on to tread
- jumping the rails
- bend at waist PW push parameters: ------CORRECT ANSWER---------------3 min: 4% or greater 2min : 5% or greater 1 min: 6% or greater 45 - 30 sec: 8% or greater All out: 10% or greater List the components of the Transition in the order they should occur: ------ CORRECT ANSWER---------------1. hand out wipes
- 321 all out
- 321 walking recovery
- floor wipe down
- double tap stop
- wipes to treads 7, treads to floor
- parameters
- demo
- forecast What is the 'WHY' behind flexibility training? ------CORRECT ANSWER------ ---------increasing range of motion What is the recommended prescription of flexibility training from ACE and ACSM? ------CORRECT ANSWER--------------- 2 - 3x per week 3 benfits of stretching ------CORRECT ANSWER---------------1. increase range of motion
- decrease risk of injury
- increase blood flow How long are stretches held for based on the template? ------CORRECT ANSWER---------------20 seconds each How many stretches are included in the Flexibility Block? ------CORRECT ANSWER--------------- 4
Job Responsibilities: ------CORRECT ANSWER---------------#1 responsible is following the template. Look at the template the night before at least. Motivate and inspire. Be 30 minutes early at least, make sure studio is ready, mingle with people, ensure safety... give options, do at least 2 workouts a week in the studio it builds repour and that relationship, be a good team player. if you close you set it up for the morning. DNA of a great Coach ------CORRECT ANSWER---------------· upbeat, fun (good personality), have compassion, energy, confident and strong voice, know the members name. they will only see ONE of you so make it count!!!!, be approachable, believe in your members. have compassion for them. Conviction in your voice!!!! Willingness to be coach, be coachable. WHY do we use the WaterRower in the OTF workout? ------CORRECT ANSWER---------------- #2 low impact high calorie burner
- use over 80% of muscles
- safe for all levels
- use to build total body strength and power: KEYYY Rower monitor ------CORRECT ANSWER---------------top left: stroke rate per minute top right: Intensity: wattage. Split time, MPH bottum left: time Bottum right: distance in meters main point on rower ------CORRECT ANSWER---------------give them a purpose, you have to educate what is the 3x3 of Rowing: ------CORRECT ANSWER---------------- order
- Power
- Timing what is the order on the waterrower ------CORRECT ANSWER---------------- legs
- core
- arms what is the order on the waterrower in reverse ------CORRECT ANSWER--- ------------- arms
- core
- legs What Is the POWER Distribution on the WaterRower? ------CORRECT ANSWER---------------60% legs 20% core 20% legs What Is the TIMING on the WaterRower? ------CORRECT ANSWER--------- ------1 count back 2 count froward List the three drills discussed during the WaterRowing Workshop: ------ CORRECT ANSWER---------------- slow motion: fixes order. Efficiency is key
- isolation: power distribution. cant do this drill during class
- synchronicity: timing. Crew row what is the position called catching the water ------CORRECT ANSWER----- ----------the catched position
5 points to handoff to coach ------CORRECT ANSWER---------------- transfer of trust
- what are they currently doing
- goal (smart goals) and why
- exercise restrictions
- 5 and 5: send off premier investment ------CORRECT ANSWER---------------4 to 3 hours a week Elite Membership ------CORRECT ANSWER---------------1 to 2 hours a week 4 components of fitness orientation ------CORRECT ANSWER---------------- reassuring the guest
- equipment education treadmill
- the weight room
- rower Marketing ------CORRECT ANSWER---------------commerical. creating a brand and potential leads prospecting ------CORRECT ANSWER---------------generating and capturing quality leads Marketing Examples: external ------CORRECT ANSWER---------------- residential areas
- neighborhoods
- parking lots of stores
- shopping centers how many impression takes for someone to come in ------CORRECT ANSWER---------------14 impressions marketing example: internal ------CORRECT ANSWER---------------- greeting
- refer and receive
- being friendly and memorable.
- point of sales
- workout floor referrals
- missed guests Biggest educational resource and what is in it? ------CORRECT ANSWER-- -------------OU university
- library
- template roll out webanar.( what is coming up, promotions)
- coaches corner
- continued education
- working workshops
- interactive work shops
- events In body: ------CORRECT ANSWER---------------- calculates body composition why in body? ------CORRECT ANSWER----------------shows that members are improving
- increase in muscle mass
- if we can show improvement you are less likely to leave
- strengthing the science of our brand
