OTF Study Guide Exam 62 Questions with Verified Answers,100% CORRECT

OTF Study Guide Exam 62 Questions with Verified Answers OTF Mission - CORRECT ANSWER our heartbeat is vision - CORRECT ANSWER trust global leader of innovative heart base interval training Values - CORRECT ANSWE ...

OTF Study Guide Exam 62 Questions with Verified Answers OTF Mission - CORRECT ANSWER our heartbeat is vision - CORRECT ANSWER trust global leader of innovative heart base interval training Values - CORRECT ANSWER 2PAC Passion Accountability Integrity Innovation Community Grey Tier: Primary Job - CORRECT ANSWER Blue Tier: DNA - CORRECT ANSWER 1.Personality 2.Compassion & Empathy 3.Energy 4.Voice 5.Willingness to be coached Teacher based - CORRECT ANSWER Student Based - CORRECT ANSWER Orange Eye - CORRECT ANSWER 3 C's - CORRECT ANSWER Correct, Challenge, Congratulate Orange: KPI - CORRECT ANSWER Utilization 80% Closing 60% Endurance Emphasis - CORRECT ANSWER Active Recovery Rep Ranges 12-20 Desire heart rate response: Strength emphasis - CORRECT ANSWER Muscle Overload Reps: 6-10 Desired Heart Rate Response: Power Emphasis - CORRECT ANSWER Explosive Movement Reps:4-12 signature workouts - CORRECT ANSWER 3 zones of focus - CORRECT ANSWER Treadmill, rowing, and weight floor The goal is to get ______ minutes or more in orange and red zones to achieve ____________ - CORRECT ANSWER 12 afterburn What is interval training? - CORRECT ANSWER Benefits of interval training - CORRECT ANSWER improve glucose sensitivity, blood pressure, caloric burn decrease stress levels Anaerobic threshold - CORRECT ANSWER The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called the lactate threshold. EPOC stand for? - CORRECT ANSWER Excess Post Oxygen Consumption Afterburn - CORRECT ANSWER burning calories up to 36 hours after working out Where does the OTbeat Core go? - CORRECT ANSWER Upper Abdomen What does the OTbeat Core use to read heart rate data - CORRECT ANSWER ECG (electrocardiography) WHere does the OTbeat BURN go on the body? - CORRECT ANSWER arm (bicep or forearm) what does the OTbeat BURN use to read heart rate data - CORRECT ANSWER Optical PPG What is the name of the OTbeat product intended for use with Apple Watch? - CORRECT ANSWER OTbeat Link List some factors that affect Heart rate response - CORRECT ANSWER influenced by age various factors: resting, regular, and exercise heart rates genetic make up 50% of rest HR & Max w/ exercise Max HR can go up 3-7% caffeine intake, blood volume, sleeping, stress, medication, recovery, food, hormones, pregnancy, & emotions 3 pieces to lobby Intro - CORRECT ANSWER 1.Introduction (name) 2. Alerts of Orthopedic issues /exercise restrictions 3.Lobby teaser Treadmill Main Points (4) - CORRECT ANSWER 1.Log onto OTconnect 2.Press Start 3.Direct Speed & incline 4.Warm up WaterRower Main Points - CORRECT ANSWER 1. log into OTconnect or start button 2.Foot plate adjustments 3.Handle grip/position Base Pace Main Points & parameters - CORRECT ANSWER 1.Instruct to get to base pace 2.Description of feeling 3. 3,2,1 BASE PACE! power walkers: 3.5-4.5 mph with 1-3% incline Joggers: 4.5-5.5 mph w/ 1% incline Runners: 5.5+ mph with a 1% incline Bike: 80-100 RPM Strider: 70-80 RPM 3 by 3 of Rowing - CORRECT ANSWER Order, Power, Time O: legs, core, arms (reverse) P: 60%, 20%, 20% T: 1 Power, 2 Patience OTbeat Education - CORRECT ANSWER 1.Member Connections 2.OTbeat & Otconnect overview 3.Description of 5 zone heart rate base interval training Transition Main Points - CORRECT ANSWER 1.Rower rack handles 2.follow number to floor 3. tell treads to still stay at basepace 7 components of Floor Demo - CORRECT ANSWER 1. 2.VVA 3. Eyes on me (demonstration) 4. 5. 6. 7. Bike/Strider metric locations RPMS WATTS distance Gears - CORRECT ANSWER RPMS: top right watts: 2nd line from top Distance: bottom right Gears: bottom left 4 points of adjustment on bike - CORRECT ANSWER 1.Adjust seat height to same level as thigh that is lifted parallel to the floor 2. move the seat )fore/aft) 3.Height of the handlebar, generally level or slight higher than the top of the seat What is the preferred method for coaching bike and strider? - CORRECT ANSWER watts What are watts? - CORRECT ANSWER power output During the push pace what should the bike/strider be at? what about all out? - CORRECT ANSWER 25-50 RPM above base pace 50+ RPM Unique selling points of treads - CORRECT ANSWER 1. flex deck 2. where cardiovascular interval training happens 3.Quick touch buttons (quick, effective, customizable) 4. Where they achieve their splat points 5. individualized performance and heart rate data in real time 3 Base Pace Coaching Cues - CORRECT ANSWER 1.Challenging but doable 2.Active Recovery 3.Aerobic Zone 3 Push Pace Coaching Cues - CORRECT ANSWER 1.uncomfortable 2.Try to challenge yourself 3.Looking for 12 or more minutes in the Orange and Red zone 3 All out Coaching Cues - CORRECT ANSWER 1.VERY uncomfortable 2.YOUR maximal effort 3.Red zone check yourself What're 3 important biomechanic cues for running/walking - CORRECT ANSWER 1.head. eyes, and neck position 2.Shoulder position 3.Elbow/arm drive 3 common errors seen treadmill - CORRECT ANSWER 1.holding onto railings/displays 2.looking down/neck position 3.jumping the rails 4. proximity to treadmill monitor WHY of flexibility? - CORRECT ANSWER Acknowledge successes and congratulate efforts time to educate members on the importance of the flexibility/cooldown factor Make studio announcements and communicate upcoming events 3 benefits of stretching - CORRECT ANSWER 1.improve both postural ability and balance 2.improve recovery after exercise by increasing circulation and local oxygenation 3.increased circulation from stretching can improve rehab after injuries how long are stretches held for based on the template? - CORRECT ANSWER 20 seconds or 2 full breath cycles how many stretches are included in the flexibility block - CORRECT ANSWER 4 The flexibility block upregulate the _______ Nervous system - CORRECT ANSWER Sympathetic OTbeat summary for ENDURANCE - CORRECT ANSWER emphasize minutes spent in the green zone. Relate those minutes to the time spent working anaerobically and make the connection that those could reflect your heart rate during a steady state marathon pace! OTbeat summary for STRENGTH - CORRECT ANSWER speak to the fact that despite never leaving their Base speed, 12 Splat Points was still an attainable goal because of the added intensity of the inclines boosting their effort. OTBeat summary for POWER - CORRECT ANSWER highlight that despite the All Outs, Splat Points may be lower today because of the time spent rewarding yourself with a full walking recovery. 4 main principles of stretching - CORRECT ANSWER 1. Avoid pain 2. Stretch Slowly 3.Stretch correct muscle 4.Avoid affecting other muscles/joints 6 foundation movement patterns - CORRECT ANSWER squat lunge hinge push pull rotate 3 Anchor in proper SET position - CORRECT ANSWER Shoulder, Trunk Hips Options and Challenges for TRX straps - CORRECT ANSWER O: Feet away from anchor wider base of support C: Feet closer to anchor Narrow base of support Options and Challenges for BOSU - CORRECT ANSWER O: more contact points wider base of support C: Positioned on ring closer to logo less contact points Opportunities and Challenges for AB Dolly - CORRECT ANSWER O: Knees on for feet resting between reps C: Using Side handles Plank positions (forearms) Opportunites & Challenges for Medicine Balls - CORRECT ANSWER O:lighter weight reduce ROM C: Heavier weight Tempo Opportunities & Challenges for Mini Bands - CORRECT ANSWER O: lighter resistance move band closer to moving joint C: heavier resistance move the band farther away from moving joint