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OTF Final Exam -with 100% verified solutions

121 Q&A

What are great Orangetheory Fitness Coaches made of? Personality, compassion and empathy, energy, and voice What Is Teacher Based Coaching? Coach focused and not involving participants. me, I, MY What is student based coaching? you, we, team. member focused. empowering language. What is the orange eye 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? F: find opportunitiy L: Locate Priority E: Establish a plan X: Expect distractions Components of Establish a plan

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, 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? use minimally. Generic recognition of effort. Great jobs, high-fives, and other nonspecific morale boosters Personal touches and example:

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: A connection that meets a members specific action with their WHY for attending OTF. The Holy grail!!! what are the KPIs? 80% occupancy closing percentage: 60% closing rate Endurance Architecture: base pace

600m row or 3+ min on rower reps: 12-2- higher cal burn and splats Power architecture:

• explosive movements
• reps: 4- 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:

• 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 green, orange and red. 3,4, goal of every workout? 12 min in zones 4 and 5 combined. or to have fun and do your best What is Interval Training?

• 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? 150-300 min What are some benefits of interval training?? 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? HR: physiological responseIntensity: measurable/metrics, watts, gear, incline, mphEffort: subjective, feeling What does EPOC stand for? excess post-exercise oxygen consumption Zone 1:

Very light Activity, 50-60% Max HR: grey Zone 2: warm up, 61-70% of Max HR: blue zone 3: Challenging but doable, 71%-83% of Max HR. 20-30min. replenishing ATP: green zone 4: Orange effect, Uncomfortable, 84%-91% of Max HR. most important zone. 12 or more min. anaerobic zone Zone 5: ALL OUT EFFORT: 92-100% of Max HR. highest zone possible. Less than a minute at a time Where does the OTbeat Core go on the body? around the chest What does the OTbeat Core use to read heart rate data? hears your heart beat. ECG

Where does the OTbeat Burn go on the body? forearm or above elbow. start on non dominant arm. What does the OTbeat Burn use to read heart rate data? the burn will see the blood flow. Optical PPG What is the name of the OTbeat product intended for use with Apple Watch? OTlink What are some factors that affect heart rate response? sleep, stress, nutrition, exercise intensity, rest, medication, List the three opportunities within the Member Experience that Coaches can help to sell the value of the OTbeat: before during after What Are the Three Pieces of Content That Must Be Discussed in the Lobby Intro?

1. Introduction/coach name
2. Recognition of ortho issues/ exercise restrictions. Should not be a question, direct to speak inside the studio
3. Lobby Teaser: an under 30sec teaser about the overall theme or unique part of the days workout that gets the members engaged and thinking warm up treadmill main points:
4. HR monitor OT connect: log in to OT connect
5. Press start
6. Location of incline and speed
7. Provide parameters warm up WaterRower Main Points:
8. Location of on button
9. Foot plate adjustment
10. Body position and posture base pace treadmill main points
11. Instruct to get base pace with parameters
12. Description of base pace feeling
13. 3,2,1 Base Pace base pace rower main points

1. Instruct to base pace
2. 3x3 education treadmill base pace parameters PW: 1-3% incline. 3.5-4.5 mph J: 1% incline. 4.5-5.5mpj R: 1% incline. 5.5 or greater mph OT beat education main points
3. Member connection/ personal touches
4. OT beat/ connection/ functionality
5. 5 zones as based on the day Transitioning main points:
6. Rowers exit (rack handles, feet)
7. Follow Station number Floor demo: 7 components
8. Set up demo station
9. Address WWA
10. Exercise Break down: have to do 2 reps. If the option looks different than the exercise you have to demo at least once

4. Weight rec: based off group: say poundage and then say or greater
5. How to alert coach "wave me down"
6. Cue to begin
7. Play on VVA What are the 5 steps to forecasting treadmill block 1:
8. Duration of block
9. Pair intervals: first 2 intervals
10. Provide feelings of first interval
11. Provide parameters: about 1-2 over base. 6% or greater. To get feeling uncomfortable Count down The Bike and Strider are offered as an alternative or option Where are the following metrics displayed on the Bike/Strider screen Top: rpms : watts bottum right: trip bottum left: gears What are the four points of adjustment on the bike?

1. adjust height of seat
2. move the seat fore or aft
3. height of handle bar
4. fore aft of handle bar What is the preferred metric for coaching the bike and strider? Define what this metric is wattage. WATTAGE! output! rmp+gear= wattage. direct relationship. Kiser 1: trip compared to tread 4x Kiser 3: trip compared to tread 2.5x What are the following parameters for bike/strider in watts push: 25 to 50 watts above base All out: 50 watts or greater above base WHY do we use the Treadmill in the OTF workout and what are the USPs (unique selling points)?
5. flex deck. 40% less in impact
6. quick touch buttons

3. OT connect. personalized
4. options for everyone
5. Splat points push parameters joggers and runners About 1 to 2mph over base all out for joggers and runners 2mph or greater over base What Are 3 Base Pace Coaching Cues for All Groups on the Treadmill?
6. challenging but doable
7. active recovery
8. zone 3, green zone, arobeic What Are 3 push pace Coaching Cues for All Groups on the Treadmill?
9. uncomfortable
10. orange, anaerobic zone
11. splats earned for after burn What Are 3 All Out Coaching Cues for All Groups on the Treadmill?

1. very uncomfortable. red zone
2. controlled
3. check in with them What are the 3 important biomechanics cues for running/walking?
4. forward eyes, head, neck, chin
5. shoulder relexed
6. elbows at 90. relaxed hands common errors on treads
7. over striding
8. holding on to tread
9. jumping the rails
10. bend at waist PW push parameters: 3 min: 4% or greater 2min : 5% or greater 1 min: 6% or greater 45-30 sec: 8% or greater All out: 10% or greater List the components of the Transition in the order they should occur:

1. hand out wipes
2. 321 all out
3. 321 walking recovery
4. floor wipe down
5. double tap stop
6. wipes to treads 7, treads to floor
7. parameters
8. demo
9. forecast What is the 'WHY' behind flexibility training? increasing range of motion What is the recommended prescription of flexibility training from ACE and ACSM? 2-3x per week 3 benfits of stretching
10. increase range of motion
11. decrease risk of injury
12. increase blood flow How long are stretches held for based on the template?

20 seconds each How many stretches are included in the Flexibility Block? 4 what kind of stretching is not at OTF? No ballistic stretching

• Specialty Workouts o tornado o Hell week o 12 days of fitness o Themed workouts o Fun- legit.. don't follow normal template
• Signature Workouts: Performance!!! Progress o Template that is repeated top to bottom o Catch me if you can o Orange Everest o Capture the flag o Go Row o See a few times a year. At least twice

Benchmarks o Tread: mile, 12 min run o Row: 500, 200, o See them quarterly. o Plugged into the workout. MISSION VISION VALUES

• Values: passion, integrity, accountability, innovation, community
• Vision: be the trusted global leader of heart rate-based interval training.
• Mission: our heartbeat Is to delivery proven fitness results to a healthier world Job Responsibilities: #1 responsible is following the template. Look at the template the night before at least. Motivate and inspire. Be 30 minutes early at least, make sure studio is ready, mingle with people, ensure safety... give options, do at least 2 workouts a week in the studio it builds repour and that relationship, be a good team player. if you close you set it up for the morning. DNA of a great Coach · upbeat, fun (good personality), have compassion, energy, confident and strong voice, know the members name. they will only see ONE of you so make it count!!!!, be approachable, believe in your members. have compassion for them. Conviction in your voice!!!! Willingness to be coach, be coachable.

WHY do we use the WaterRower in the OTF workout?

• #2 low impact high calorie burner
• use over 80% of muscles
• safe for all levels
• use to build total body strength and power: KEYYY Rower monitor top left: stroke rate per minute top right: Intensity: wattage. Split time, MPH bottum left: time Bottum right: distance in meters main point on rower give them a purpose, you have to educate what is the 3x3 of Rowing:
• order
• Power -Timing what is the order on the waterrower

• legs -core -arms what is the order on the waterrower in reverse
• arms
• core
• legs What Is the POWER Distribution on the WaterRower? 60% legs 20% core 20% legs What Is the TIMING on the WaterRower? 1 count back 2 count froward List the three drills discussed during the WaterRowing Workshop:
• slow motion: fixes order. Efficiency is key
• isolation: power distribution. cant do this drill during class
• synchronicity: timing. Crew row

what is the position called catching the water the catched position What Are the Six Most Common Rowing Errors at Orangetheory? Provide a verbal, visual, and tactile cue for correcting each

1. The grabber

• order issue

2. The handle huncher
3. The over achiever

• lean back too far

4. The back breaker
5. the 12 oclock straight up
6. The knee bender what is MAD, who, and why medical advisory board. cardiologist University profs Therapists Nutritionist Physical Therapists It provides liability, and creditability. What are the steps to the New Member Experience
7. meet and greet+ OCCI

2. Product Selection
3. Client intake form, R and P guide, in-body consent
4. tour the studio
5. handoff to coach
6. Fitness Orientation- tread, weight room, rower
7. Class starts. everything is a celebration
8. handback
9. the close 5 points to handoff to coach

• transfer of trust
• what are they currently doing
• goal (smart goals) and why
• exercise restrictions
• 5 and 5: send off premier investment 4 to 3 hours a week Elite Membership 1 to 2 hours a week 4 components of fitness orientation

• reassuring the guest
• equipment education treadmill
• the weight room
• rower Marketing commerical. creating a brand and potential leads prospecting generating and capturing quality leads Marketing Examples: external
• residential areas
• neighborhoods
• parking lots of stores -shopping centers how many impression takes for someone to come in 14 impressions marketing example: internal
• greeting

• refer and receive
• being friendly and memorable.
• point of sales
• workout floor referrals -missed guests Biggest educational resource and what is in it? OU university
• library
• template roll out webanar.( what is coming up, promotions)
• coaches corner
• continued education
• working workshops -interactive work shops -events In body:
• calculates body composition why in body? -shows that members are improving
• increase in muscle mass
• if we can show improvement you are less likely to leave
• strengthing the science of our brand

soonest to get back on in-body: 4 weeks who wont get the most accurate results?

• pregnant
• pace maker
• implants (breast) how much weight lost recommended? 1-2 pounds a week 1-3% over eight weeks