OTF final exam
What are great Orangetheory Fitness Coaches made of? - correct answer-Personality,
compassion and empathy, energy, and voice
What Is Teacher Based 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
What are great Orangetheory Fitness Coaches made of? - correct answer-Personality,
compassion and empathy, energy, and voice
What Is Teacher Based 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
