OTF FINAL EXAM MOST RECENT
EXAM COMPLETE (2026) EXAM
QUESTIONS AND ANSWERS
(GRADE A+) (LATEST UPDATE
2026) UPDATE!!
What are great Orangetheory Fitness Coaches made of? - answer-Personality,
compassion and empathy, energy, and voice
What Is Teacher Based Coaching? - answer-Coach focused and not involving
participants. me, I, MY
What is student based coaching? - answer-you, we, team. member focused.
empowering language.
What is the orange eye - 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? - answer-F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan - 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? - 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? - answer-use minimally. Generic recognition
of effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: - 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: - answer-A connection that meets a members
specific action with their WHY for attending OTF. The Holy grail!!!
what are the KPIs? - answer-80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: - answer-base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: - 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: - 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 - answer-green, orange and red. 3,4,5
goal of every workout? - answer-12 min in zones 4 and 5 combined. or to have fun and
do your best
What is Interval Training? - 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? - answer-150-300 min
What are some benefits of interval training?? - 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? - answer-HR: physiological responseIntensity:
measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? - answer-excess post-exercise oxygen consumption
Zone 1: - answer-Very light Activity, 50-60% Max HR: grey
EXAM COMPLETE (2026) EXAM
QUESTIONS AND ANSWERS
(GRADE A+) (LATEST UPDATE
2026) UPDATE!!
What are great Orangetheory Fitness Coaches made of? - answer-Personality,
compassion and empathy, energy, and voice
What Is Teacher Based Coaching? - answer-Coach focused and not involving
participants. me, I, MY
What is student based coaching? - answer-you, we, team. member focused.
empowering language.
What is the orange eye - 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? - answer-F: find opportunitiy
L: Locate Priority
E: Establish a plan
X: Expect distractions
Components of Establish a plan - 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? - 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? - answer-use minimally. Generic recognition
of effort. Great jobs, high-fives, and other nonspecific morale boosters
Personal touches and example: - 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: - answer-A connection that meets a members
specific action with their WHY for attending OTF. The Holy grail!!!
what are the KPIs? - answer-80% occupancy
closing percentage: 60% closing rate
Endurance Architecture: - answer-base pace
600m row or 3+ min on rower
reps: 12-2-
higher cal burn and splats
Power architecture: - 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: - 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 - answer-green, orange and red. 3,4,5
goal of every workout? - answer-12 min in zones 4 and 5 combined. or to have fun and
do your best
What is Interval Training? - 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? - answer-150-300 min
What are some benefits of interval training?? - 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? - answer-HR: physiological responseIntensity:
measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling
What does EPOC stand for? - answer-excess post-exercise oxygen consumption
Zone 1: - answer-Very light Activity, 50-60% Max HR: grey
