OTF Lobby/Intro & OTF Intro 24 Questions with Verified Answers,100% CORRECT

Document Content and Description Below

OTF Lobby/Intro & OTF Intro 24 Questions with Verified Answers Lobby Intro 1 (Energy, Engagement, Style) - CORRECT ANSWER Welcome to Orangetheory. My name is Jake and I'll be your fitness coach to... day! If anyone has any exercise restrictions or orthopedic issues, please let me know in the studio and I'll give you exercise options to get you through the workout safely. Get ready for an amazing workout, we are doing a Power workout today! *Explanation of the workout* Lobby Intro 2 (Energy, Engagement, Style) - CORRECT ANSWER Does everyone have a reservation card? When you enter the studio please place your reservation cards either on the bottom left side of the treadmill before stepping up, or on the left side of the waterrower tank before grabbing a seat. Alright high fives on the way in! Warm Up 1 - CORRECT ANSWER Rower cards grab a seat, tread cards hop up on those treads. Warm Up 2 - Treadmills - CORRECT ANSWER Treadmills, If you're wearing your HR monitor, select your name on the OTConnect and then hit the green start button by your waist On the right side you will see the quick touch buttons for speed, go to 3-4 mph On the left side you will see quick touch buttons for incline, go to 1% incline This is Orangetheory's Flat Road. This is your warm up. Warm Up 2 - Bike & Strider - CORRECT ANSWER Dave and Susie on the bike and strider, go ahead and get your legs moving Warm Up 3 - Rowers - CORRECT ANSWER Rowers roll foward and be sure to hit the On button located on the left side of the monitor. Once the monitor is on, appropriately adjust the foot plates, keeping in mind that larger feet will correspond with having fewer visible holes on the footplate while smaller feet will see more visible holes. The most important thing is to ensure that the strap is tight around the widest part of your foot. Grab the handle at the widest part with palms facing down and thumbs under. Start driving with your legs. Base Pace 1 - Treadmills - CORRECT ANSWER Treadmills it's time to get to base pace. Base pace should feel challenging but doable. Power walkers - 3.5-4.5 mph with a 1-3% incline Joggers 4.5-5.5 mph with a 1% incline Runners 5.5 mph or greater at a 1% incline Base Pace 2 - Bikers (Use Their Name) - CORRECT ANSWER 80-100 rpm's gear 6 or greater Base Pace 3 - Stider (Use Their Name) - CORRECT ANSWER 70-80 rpm's gear 6 or greater. Base Pace 4 - Start - CORRECT ANSWER Alright, in 3-2-1, take it to your base pace! Base Pace 5 - Rowers - CORRECT ANSWER Rowers, it's time to get you into base pace. We're going to use the 3x3 technique Order, Power, Timing Order - Drive with the legs, learn with the core, pull with the arms and finish with the handle between the sternum and belly button. Then extend the arms, lean forward with the core, bring the legs back to the starting position. Power - Rowing is a leg driven movement, 60% of the power comes from the legs, 20% from the core, 20% from the arms. Timing - 1 count as your drive back, 2 counts coming forward. Power... patience, patience Base Pace 6 - Rowers 2 - CORRECT ANSWER This should also feel challenging but doable, look at the OTbeat screen, if you are in the green zone - take a look at the upper right hand corner of the monitor, that is your wattage, make a mental note of that number. If you are not in the green zone, drive harder with the legs, once you are there take a look at the watts as well. OTBeat Education 1 - CORRECT ANSWER Orangetheory, now that everyone is in Base pace, let's take a look at either OTConnect or the OTBeat screen. If you're looking at the OTbeat, you will find your name in alphabetical order by first name. Once you find your name, you will notice your splat points in the top right corner. As we mentioned in the lobby, your goal is 12 or more to get that EPOC/Afterburn post workout. For now, let's conntinue to warmup, get that blood flowing and progressively bring our HR into the green zone. End of Intro - Transition Rowers to WF - CORRECT ANSWER Rowers, rack your handles and note the number on the front of your rower. Follow that to the corresponding number on the floor. Treadmills, maintain your base pace, I'll be right back with you! Part 1 - CORRECT ANSWER 1. Hello My name is Jake and I will be your trainer for the next hour. 2. If you have any injuries or exercise restrictions, please let me know once we are inside the studio. 3. Who has taken an OrangeTheory class before? 4. Who is new to me? 5. Has anyone taken 5 classes or less? 6. Here at OrangeTheory Fitness, we are a 5 zone heart rate based interval training focusing on zones 3, 4, and 5 7. Today is an endurance day. This means that there will be longer pushes and blocks on the treadmill and higher reps in the weight room. Part 2 - CORRECT ANSWER 1. As we walk in I need 1/2 on treadmills and 1/2 on rowers. Remember each piece of equipment has a number-check the number of your starting station. This will be your station for the entire workout. 2. Rowers grab a seat. Treadmills, press the green start button by your navel. On the right side of the treadmill screen you will see quick touch buttons for speed, go to 3 (there are +/- buttons by youre waist to adjust for speed). On the left side of the screen there are quick touch buttons for incline, go to 1 (there are up and down arrows by your waist for incline). This is OrangeTheory's flat road. This is your warmup speed Part 3 - CORRECT ANSWER Rowers turn your monitor on with the button on the left side of your screen. Look at the footplates in front of you and adjust as needed - women need about 5-7 holes showing from the top and men need about 2-5. Place both feet in the straps and pull straps together. Tighten the straps around the widest part of your foot Part 4 - CORRECT ANSWER 1. Eyes on me, push back with legs and lean back with core 2. Pull back with arms and finish with handlebar between sternum and belly button 3. Then extend arm, lean forward with core, bring legs back to starting position 4. Grab handlebar at widest point of handle and follow me 5. This is your warmup Part 5 - CORRECT ANSWER 1. Treadmills it is time to get you to base pace. 2. BASE should feel challenging but doable 3. Power walkers 3.5-4.5 mph w/1-3% incline 4. Joggers 4.5-5.5 mph w/1% incline 5. Runners 5.5 mph or greater w/1% incline 6. In 3, 2, 1 BASE Part 6 - CORRECT ANSWER 1. Rowers it's time to get you to your base pace. 2. This should feel challenging but doable 3. Take a look at the OTBeat screen, if you are in the green zone-take a look at the top right corner number of your monitor. 4. Make a mental note of your number 5. If you are not in the green zone, drive harder with the legs, once you are there, take a look at your watts as well Part 7 - CORRECT ANSWER 1. Rowing is a leg driven movement 2. 60% of the work comes from the legs, 20% from the core, and 20% from the arms 3.It's 1 count back and 2 counts forward 4. Power, patience-patience Part 8 - CORRECT ANSWER 1. Take a look at the OTBeat screen, names are in alphabetical order 2. Your goal by the end of the warm-up is to get in the green zone 3. If you're not there now, power walkers increase your incline, joggers and runners increase your speed, and rowers push back with more power through legs to generate higher wattage Part 9 - CORRECT ANSWER 1. On the OTBeat screen you'll see your splat points in the upper right corner by your name 2. Those are your minutes in the orang and red zones combines 3. Your goal is to achieve 12 or more minutes in zones 4 and 5 (orange and red). 4. It may not happen today and that's okay, do your best for today! Part 10 - CORRECT ANSWER 1. once 3 minutes go by tell the rowers to rack their handlebars, unstrap their feet, remember their station number and make their way to the gym floor 2. remind the treadmills you will be right back to start block 1 [Show More]

Last updated: 5 months ago

Preview 1 out of 6 pages