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Orangetheory Fitness Coaching > OTF Exam > Flashcards

OTF Exam Flashcards

1
Q

Who is the creator of the Orangetheory Fitness workout?

A

Ellen Latham

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2
Q

Orangetheory Values

A

Passion
Integrity
Accountability
Innovation
commUNITY +
opportUNITY for all

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3
Q

According to the presentation titled “the Why” the phrase “lead, support, and inspire the orange passion in our franchise partners to achieve superior results” is the Orangetheroy Fitness _______ ?

A

Internal Mission/Vision

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4
Q

What is the company mission?

A

Our Heartbeat is to Deliver Proven Fitness Results for a Healthier World

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5
Q

Three C’s during class

A

Correct, Challenge, Congratulate

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6
Q

What is the Orange Eye?

A

The ability to scan the room focusing on each member for 2-3 seconds to notice any opportunities to use the Three C’s

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7
Q

What is a pre workout responsibility of a coach?

A

In the lobby socializing with members and building a sense of community

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8
Q

What is an example of using one of the Three C’s during class?

A

Showing “Deborah” the correct way to do TRX bicep curls (correct)

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9
Q

What is the primary job duty of a Fitness Coach?

A

Delivering pre-designed Orangetheroy workouts

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10
Q

In addition to a pre-designed workout, what is an Orangetheory Coach responsible for delivering?

A

A stellar Orangetheory experience

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11
Q

What is considered a post-workout responsibility of a coach?

A

Providing a comprehensive OTbeat summary and answering any questions

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12
Q

What is the preferred music application for orange theory?

A

Rock My Run

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13
Q

Example of teacher based coaching

A

changing the workout to suit the coach’s preferences

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14
Q

What percentage of muscle in the body does the water rower use?

A

Over 80%

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15
Q

What does EPOC stand for?

A

Excess Post Exercise Oxygen Consumption

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16
Q

What impact does interval training have on anaerobic threshold?

A

Decreases anaerobic threshold causing an individual to work harder to obtain splat points

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17
Q

What percentage of calories burned during the workout are burned additionally due to EPOC?

A

15-20%

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18
Q

In what zones are splat points earned?

A

Zones 4 and 5

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19
Q

What is an appropriate estimated amount of time for a member to complete a 1000m Row?

A

3:00-5:00 minutes

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20
Q

What is an appropriate tactile cue to use to help a member on the rower who is not leaning back?

A

Place your hands behind them and instructing them to lean back until they hit your hands each stroke

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21
Q

What is the order concept of rowing?

A

Legs, Core, Arms, Arms, Core, Legs

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22
Q

What is the most accurate heart rate monitor used by Orangethoery?

A

The OTbeat Core

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23
Q

What is an appropriate cue to use when a member pulls the handle too high on the rower?

A

Pull the handle between the sternum and belly button

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24
Q

What impact does internal training have on hormones long term?

A

Improves hormones regulation and balance

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25
Q

Working in the anaerobic zones during exercises creates what?

A

Working in the anaerobic zones during exercises creates what?

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26
Q

What is the Power concept of Rowing?

A

60% legs 20% core 20% arms

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27
Q

When would you expect a member to be in the Blue Zone during a workout?

A

During the warm up

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28
Q

What is the timing concept of rowing?

A

1 count back. 2 counts forward

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29
Q

What is the “why” of the flex deck?

A

To decrease impact on the joints

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30
Q

When should the rowing demo occur?

A

When getting the rowers to base pace

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31
Q

How long should the Treadmills spend in a walking warm up?

A

1:00 minute

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32
Q

During the warm up, approximately how long are the members on the rowers before going to the weight floor?

A

3:00 minutes

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33
Q

What is the Orangetheory flat road?

A

1%

34
Q

What is the purpose of lobby introduction?

A

To build rapport with members

35
Q

What is the walking warm up?

A

3.0-4.0 at a 1% incline

36
Q

What are base pace parameters for runners?

A

5.5 mph or greater 1% incline

37
Q

What are base pace parameters for power walkers?

A

3.5-4.5 mph 1-3% incline

38
Q

What are base pace parameters for joggers?

A

4.5-5.5 mph 1% incline

39
Q

What distance would a member use the strider perform during a run/row with a .50 mile runner/jogger distance?

A

1.5 miles

40
Q

What are the base pace parameters for the strider?

A

70-80 RPM gear 6 or greater

41
Q

What is the push pace watts to be coached on the bike, strider, and rower?

A

25-50 watts above base pace

42
Q

Which distance would a member using the bike perform during a run/row with a 0.25 mile runner/jogger distance?

A

1.0 mile

43
Q

According to the orangetheory fitness textbook, which coaching technique will ensure that members on the bike and strider feel they are part of the team?

A

Referring to the member by their proper names and coaching personalize parameters

44
Q

According to the orangetheory textbook, where is the height of the top of the seat for bikes recommended to be?

A

Mid line to top of the thigh of the member’s inner leg when lifted to a 90-degree angle

45
Q

How many points of adjustments are there on the bike?

A

3

46
Q

What is the All Out wattage cue for the bike, strider, and rower?

A

50+ watts above Base Pace

47
Q

What are the Base Pace parameters for the bike?

A

80-100 RPM gear 6 or greater

48
Q

What is an appropriate estimated amount of time for a member to complete a 1000m Row?

A

3:00-5:00 minutes

49
Q

What is the “why” behind the AB dolly?

A

To work the entire core

50
Q

What is intensity?

A

A quantifiable amount of weight, speed, or incline

50
Q

What is the “why: behind the BOSU?

A

To work balance, stability, and coordination using many smaller muscles fibers up and down the trunk and spine

50
Q

What is the purpose of pairing intervals?

A

To give members an idea of what is coming next

51
Q

What ratio of outside to inside muscles do the dumbbells work?

A

20:80

51
Q

What is an appropriate cue to use for the Head, Eyes, and Neck position on the Treadmill?

A

Keep your chin parallel to the group as you run

52
Q

What is the first step when cueing the start of a treadmill block?

A

Providing the duration of the block

53
Q

What is the “why” behind dumbbells?

A

To increase muscle endurance, build strength, ad develop power through muscle overload

54
Q

What position should the shoulders be in while a member is on the treadmill?

A

Rotated down and back

55
Q

What is the primary option for all standing TRX exercise?

A

kickstand stance

56
Q

What is one guideline when providing options to members for weight floor exercises?

A

Keep the exercise as close to the template exercise as possible

57
Q

What is the appropriate cue for the hips?

A

Squeeze the glutes

57
Q

According to the Orangetheory fitness textbook, which defines the term “tempo”?

A

1 count for the concentric part of movement, 3 count for the eccentric part of a movement

57
Q

What are the three anchors for TRX?

A

shoulder girdle, hip girdle, trunk/spine

58
Q

What ratio of inside to outside muscle does the TRX work?

A

50:50

59
Q

How much time is typically allotted to switch the groups, demo the floor exercises, and begin the next block in a switch template?

A

90 seconds

60
Q

How many transitions occur during a 30/30 template?

A

1

61
Q

What does the abbreviation “ea” refer to?

A

Repetitions for a unilateral movement performed one side at a time

62
Q

Which orangetheory workout that will include longer blocks on the treadmill and higher reps with lower weight selections in the weight room?

A

Endurance

63
Q

A predesigned workout that includes incline intervals to work lower body strength on the treadmill, total body muscle overload on the weight floor and rowing intervals focused on leg drive, technique temp and wattage is focused on which Orangetheory fitness building block?

A

Strength

63
Q

According to the Orangetheory fitness textbook, how much time (consecutively) do members spend on the treadmill during a 30/30 workout format?

A

22-26 minutes

64
Q

What does the abbreviation (ttl) mean in a template?

A

Total

65
Q

According to the Orangetheory textbook, what content can be found in the daily beat?

A

Coaches guide and workout notes

66
Q

According to the Orangetheory fitness textbook, what is the recommended maximum capacity for a tornado workout format (based on 12 treadmill, rower and floor stations)?

A

33

67
Q

Where is the running time for the second half of an Orangetheory fitness workout found on a template page?

A

Center

68
Q

Which piece of information should an Orangetheory fitness coach provide a sales associate during the intro handback?

A

A recommendation of the number of times per week to attend a workout

69
Q

According to the Orangetheory fitness textbook, what is the minimum number of personal touches per workout?

A

20

70
Q

On which piece of equipment do all Orangetheory fitness intros begin class?

A

Rowers

71
Q

According to the Orangetheory textbook, what is one benefit of the OTbeat screen?

A

The OTbeat screen shows real time results to members about how they are performing

72
Q

According to the Orangetheory textbook, how must base pace be described?

A

Challenging but doable

73
Q

What is the most effective OTbeat summary explanation?

A

Our goal, one day, is to spend 12 minutes or more in the orange and red zones combined. Splat points are on the left and calories are on the right. If you hit this goal, you will achieve the after-burn - which means you’ll continue to burn calories hours after your workout. As long as you gave your best effort, even if you did not reach this goal, you had a successful workout

74
Q

What is the Orangetheory recommendation for how often a coach should participate in a community event to better brand the studio and increase its membership base?

A

1-2 per month

Orangetheory Fitness Coaching (1 decks)

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