MODULE 3 ORANGETHEORY
FITNESS WORKOUT OVERVIEW
CORRECT 100%!!
4 components of an OTF workout - ANSWERTreadmill, water rower, weight floor,
flexibility
water rower - ANSWERtop 3 exercises to hit a full body workout with lowest impact
weightfloor - ANSWERimperative for results. consists of TRX, benches, DB racks,
free weights
TRX bands - ANSWERwork stabilizer muscles - shoulder girdle. truck, hip girdle
work outside muscles - biceps, quad, tricep
treadmills - ANSWERhalf time on tread coached with base, push, and all out. have a
PW, jogger, and runner. bike and strider used instead of tread
flexibility - ANSWERalleviate stress, reduce soreness, helps posture, talk about
OTBeat summary, connect with members, studio announcements
OTBeat burn strap - ANSWERfirst name and last name letter, % of max HR, splat
points (zones 4 and 5 combined mins), calories, HR bmp
Tanaka formula - ANSWERcalculate HR zones
Workout template includes - ANSWERtype of class (E.S.P), dates, warm up, blocks
for T, R, F, F, transition time and demo time. for floor block it will have sequence,
time, modality, name, round goal
30/30 - ANSWER22-26 mins on tread, 1/2 on weight floor/row, switch half way
through
run/row - ANSWERadds variety, move back and forth between tread and rower,
focus on distance and time
switch - ANSWERmembers switch multiple times, timing is critical
Daily beat - ANSWERnotes to guide a coach on how to properly perform a workout.
Workout emphasis, equipment needed, highlights for T,R,F blocks, exercise list,
global announcements
Grey zone - ANSWER50-60% max HR, light activity
FITNESS WORKOUT OVERVIEW
CORRECT 100%!!
4 components of an OTF workout - ANSWERTreadmill, water rower, weight floor,
flexibility
water rower - ANSWERtop 3 exercises to hit a full body workout with lowest impact
weightfloor - ANSWERimperative for results. consists of TRX, benches, DB racks,
free weights
TRX bands - ANSWERwork stabilizer muscles - shoulder girdle. truck, hip girdle
work outside muscles - biceps, quad, tricep
treadmills - ANSWERhalf time on tread coached with base, push, and all out. have a
PW, jogger, and runner. bike and strider used instead of tread
flexibility - ANSWERalleviate stress, reduce soreness, helps posture, talk about
OTBeat summary, connect with members, studio announcements
OTBeat burn strap - ANSWERfirst name and last name letter, % of max HR, splat
points (zones 4 and 5 combined mins), calories, HR bmp
Tanaka formula - ANSWERcalculate HR zones
Workout template includes - ANSWERtype of class (E.S.P), dates, warm up, blocks
for T, R, F, F, transition time and demo time. for floor block it will have sequence,
time, modality, name, round goal
30/30 - ANSWER22-26 mins on tread, 1/2 on weight floor/row, switch half way
through
run/row - ANSWERadds variety, move back and forth between tread and rower,
focus on distance and time
switch - ANSWERmembers switch multiple times, timing is critical
Daily beat - ANSWERnotes to guide a coach on how to properly perform a workout.
Workout emphasis, equipment needed, highlights for T,R,F blocks, exercise list,
global announcements
Grey zone - ANSWER50-60% max HR, light activity
