OTF Final Exam 121 Questions with Verified Answers,100% CORRECT

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OTF Final Exam 121 Questions with Verified Answers What are great Orangetheory Fitness Coaches made of? - CORRECT ANSWER Personality, compassion and empathy, energy, and voice What Is Teacher Ba... sed 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 Power architecture: - CORRECT 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: - CORRECT 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 - CORRECT ANSWER green, orange and red. 3,4,5 goal of every workout? - CORRECT ANSWER 12 min in zones 4 and 5 combined. or to have fun and do your best What is Interval Training? - CORRECT 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? - CORRECT ANSWER 150-300 min 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, List the three opportunities within the Member Experience that Coaches can help to sell the value of the OTbeat: - CORRECT ANSWER before during after What Are the Three Pieces of Content That Must Be Discussed in the Lobby Intro? - CORRECT ANSWER 1. Introduction/coach name 2. Recognition of ortho issues/ exercise restrictions. Should not be a question, direct to speak inside the studio 3. Lobby Teaser: an under 30sec teaser about the overall theme or unique part of the days workout that gets the members engaged and thinking warm up treadmill main points: - CORRECT ANSWER 1. HR monitor OT connect: log in to OT connect 2. Press start 3. Location of incline and speed 4. Provide parameters warm up WaterRower Main Points: - CORRECT ANSWER 1. Location of on button 2. Foot plate adjustment 3. Body position and posture base pace treadmill main points - CORRECT ANSWER 1. Instruct to get base pace with parameters 2. Description of base pace feeling 3. 3,2,1 Base Pace base pace rower main points - CORRECT ANSWER 1. Instruct to base pace 2. 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 2. OT beat/ connection/ functionality 3. 5 zones as based on the day Transitioning main points: - CORRECT ANSWER 1. Rowers exit (rack handles, feet) 2. Follow Station number Floor demo: 7 components - CORRECT ANSWER 1. Set up demo station 2. Address WWA 3. Exercise Break down: have to do 2 reps. If the option looks different than the exercise you have to demo at least once 4. Weight rec: based off group: say poundage and then say or greater 5. How to alert coach "wave me down" 6. Cue to begin 7. Play on VVA What are the 5 steps to forecasting treadmill block 1: - CORRECT ANSWER 1. Duration of block 2. Pair intervals: first 2 intervals 3. Provide feelings of first interval 4. 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 2. move the seat fore or aft 3. height of handle bar 4. 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 Kiser 3: trip compared to tread - CORRECT ANSWER 2.5x What are the following parameters for bike/strider in watts - CORRECT ANSWER push: 25 to 50 watts above base All out: 50 watts or greater above base WHY do we use the Treadmill in the OTF workout and what are the USPs (unique selling points)? - CORRECT ANSWER 1. flex deck. 40% less in impact 2. quick touch buttons 3. OT connect. personalized 4. options for everyone 5. Splat points push parameters joggers and runners - CORRECT ANSWER About 1 to 2mph over base all out for joggers and runners - CORRECT ANSWER 2mph or greater over base What Are 3 Base Pace Coaching Cues for All Groups on the Treadmill? - CORRECT ANSWER 1. challenging but doable 2. active recovery 3. zone 3, green zone, arobeic What Are 3 push pace Coaching Cues for All Groups on the Treadmill? - CORRECT ANSWER 1. uncomfortable 2. orange, anaerobic zone 3. 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 2. controlled 3. check in with them What are the 3 important biomechanics cues for running/walking? - CORRECT ANSWER 1. forward eyes, head, neck, chin 2. shoulder relexed 3. elbows at 90. relaxed hands common errors on treads - CORRECT ANSWER 1. over striding 2. holding on to tread 3. jumping the rails 4. 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 2. 321 all out 3. 321 walking recovery 4. floor wipe down 5. double tap stop 6. wipes to treads 7, treads to floor 8. parameters 9. demo 10. 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 2. decrease risk of injury 3. 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 what kind of stretching is not at OTF? - CORRECT ANSWER No ballistic stretching - Specialty Workouts - CORRECT ANSWER o tornado o Hell week o 12 days of fitness o Themed workouts o Fun- legit.. don't follow normal template - Signature Workouts: Performance!!! Progress - CORRECT ANSWER o Template that is repeated top to bottom o Catch me if you can o Orange Everest o Capture the flag o Go Row o See a few times a year. At least twice Benchmarks - CORRECT ANSWER o Tread: mile, 12 min run o Row: 500, 200,2000 o See them quarterly. o Plugged into the workout. MISSION VISION VALUES - CORRECT ANSWER - Values: passion, integrity, accountability, innovation, community - Vision: be the trusted global leader of heart rate-based interval training. - Mission: our heartbeat Is to delivery proven fitness results to a healthier world 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 What Are the Six Most Common Rowing Errors at Orangetheory? Provide a verbal, visual, and tactile cue for correcting each - CORRECT ANSWER 1. The grabber - order issue 2. The handle huncher 3. The over achiever - lean back too far 4. The back breaker 5. the 12 oclock straight up 6. The knee bender what is MAD, who, and why - CORRECT ANSWER medical advisory board. cardiologist University profs Therapists Nutritionist Physical Therapists It provides liability, and creditability. What are the steps to the New Member Experience - CORRECT ANSWER 1. meet and greet+ OCCI 2. Product Selection 3. Client intake form, R and P guide, in-body consent 4. tour the studio 5. handoff to coach 6. Fitness Orientation- tread, weight room, rower 7. Class starts. everything is a celebration 8. handback 9. the close 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 soonest to get back on in-body: - CORRECT ANSWER 4 weeks who wont get the most accurate results? - CORRECT ANSWER - pregnant - pace maker - implants (breast) how much weight lost recommended? - CORRECT ANSWER 1-2 pounds a week 1-3% over eight weeks coaches training does what? - CORRECT ANSWER just gives you the big picture!!!! what are the six foundational movement patterns? - CORRECT ANSWER 1. Squat (screw your feet into the floor) 2. lung 3. hinge 4. push 5. pulling 6. rotate 7. gate squat option - CORRECT ANSWER TRX decrease range of motion reduce load lung option - CORRECT ANSWER range of motion and balance. Use TRX cue for lunges - CORRECT ANSWER feet on rail road track hinges exercises - CORRECT ANSWER hip hinge swing deadlift good mornings hinge option - CORRECT ANSWER lower weight hinge cue - CORRECT ANSWER reset neutral spine stretch in the hamstring. bend at the waist goal of endurance days - CORRECT ANSWER consistent movement push excercises - CORRECT ANSWER push away from the body pulling exercise - CORRECT ANSWER high and low row pull up bicep curls Rotate excercises - CORRECT ANSWER torso rotation ex .roatational press not dynamic movement. what gridle is your glute medias in? - CORRECT ANSWER hip gridle why behind TRX: - CORRECT ANSWER inside and outside muscles synergistically option for TRX: - CORRECT ANSWER away from wall widen stance split stance anatomy of TRX - CORRECT ANSWER anchor main strap caribeaner equalizing loop lock and loop mid calf handles foot cradles what is a BOSU - CORRECT ANSWER its a bosu trainer . both sides up. balance. recruites. smaller fiber muscles up and down the trunk option for bosu - CORRECT ANSWER father away from bosu you are the more stable you are. less contact points.. closer to center more challenging. or no bosu why the ab dolly - CORRECT ANSWER train the core. small stabilizer muscles. minnie bands - CORRECT ANSWER - activation - stabilizers what workout use medicine balls - CORRECT ANSWER power and endurance [Show More]

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