OTF Fitness Coach Core Competency Test 100 Questions with Verified Answers,100% CORRECT

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OTF Fitness Coach Core Competency Test 100 Questions with Verified Answers Which of the following is an example of a measurement of Intensity in an Orangetheory Fitness workout? - CORRECT ANSWER Pu... sh pace of 7.5 mph Which of the following is an appropriate option for prone exercises using the TRX straps? - CORRECT ANSWER Rest between reps Which of the following is an example of a measurement of heart rate response in an Orangetheory Fitness workout? - CORRECT ANSWER Active recovery in the Green Zone For a 4-minute progressive Push on the rower, Members are generally encouraged to increase their mph by how much every minute? - CORRECT ANSWER 0.3—0.5 mph An overweight Member is using the option of BW - Crunch instead of the BW - Power Sit Up. Despite already using the option, the Member is struggling to move from the floor to a standing position for his next exercise. To provide a safe and effective workout, which of the following options should the Coach should provide? - CORRECT ANSWER BW - Bench Sit Up Kevin has been doing DB- Bicep Curls with 20 lb. weights. He wants to start using 25 lb. weights but struggles to get through more than 3 reps. What would you recommend? - CORRECT ANSWER Coach him to focus on tempo with 20 lb. dumbbells, increasing time under tension Coaches should be watching for knee valgus errors during movements isolating which foundational movement pattern? - CORRECT ANSWER Squat Which of the following is a tactile cue that can be used to correct the Grabber? - CORRECT ANSWER "After your leg drive, pull the handle hard to your sternum." What does MET stand for? - CORRECT ANSWER Metabolic Equivalent How do you establish Base pace for 500 m split time on the rower? - CORRECT ANSWER Find your name on the OTbeat screen, once your name is in the green, take note of your split time, that is your Base pace for the day Which of the following does NOT contribute to EPOC? - CORRECT ANSWER Body fat reserve Kelly has been power walking for 3 months. She approaches you stating she wants to become a jogger. In order for her to progress and be successful, what would you recommend? - CORRECT ANSWER Coach her to jog during Base pace and power walk during Push and All Out Which of the following is not an appropriate Challenge for a Member completing a DB - Squat with Excellence? - CORRECT ANSWER Increased reps What is interval training dependent on? - CORRECT ANSWER Anaerobic threshold of an individual Aerobic exercise uses which of the following systems for energy expenditure? - CORRECT ANSWER Glycolysis The exercise BW - Palms to Elbows isolates which of the following foundational movement patterns? - CORRECT ANSWER Push Paul burned 1000 calories during his Orangetheory Fitness workout. Approximately how many calories can he burn post exercise due to EPOC? - CORRECT ANSWER 150—200 The more oxygen you consume during (and after) exercise, the more calories you will burn. - CORRECT ANSWER True On which type of day should a Coach encourage Members to grab heavier dumbbells than normal? - CORRECT ANSWER Strength Greg's Base pace split time on the rower is 2:05. What should his Push pace be? - CORRECT ANSWER 1:50—1:55 Which of the following is not listed as a potential consequence of poorly executed WaterRower Recovery in OTF curriculum? - CORRECT ANSWER Neck tension A Member with a stroke rate of 18 strokes per minute would be least successful in executing which OTF Benchmark Row? - CORRECT ANSWER 200m The longer the lever arm, the more challenging the exercise. - CORRECT ANSWER True The oxygen cost of energy expenditure measured at supine rest is defined as what? - CORRECT ANSWER MET What is the All Out intensity for 500 m split time on the rower? - CORRECT ANSWER Decrease your Base pace split time by 15 seconds or more Which of the following is an example of a first-class lever - CORRECT ANSWER Elbow Extension Which of the following is an appropriate stretch correlated to the following Floor Block? (Lateral raise, front raise, upright row) - CORRECT ANSWER S/A Cross Body w/ Lateral Neck Flexion What is the All Out intensity for mph on the rower? - CORRECT ANSWER 2 mph above or greater Base pace What is an appropriate cue during the Flexibility block for a Member struggling with hypomobility? - CORRECT ANSWER "Stretch only as far as your ROM will allow" (Runner's Lunge to Rotation) Which of the following is not a cause of 'tight' muscles? - CORRECT ANSWER Muscle spasm What do METs estimate? - CORRECT ANSWER Energy expenditure Which of the following is a common error on a Push exercise? - CORRECT ANSWER Elbow flare What would be the most appropriate option to a DB - Shoulder Press for a Member with shoulder impingement? - CORRECT ANSWER Neutral grip Which of the foundational movements will Coaches commonly see issues with balance? - CORRECT ANSWER Lunge Ryan's Base pace wattage on the rower is 150 watts. What is his Push pace wattage? - CORRECT ANSWER 175—200 watts Members have an ascending rep count of 6/8/10 on a Strength day. If Members get through the third round, what should you coach? - CORRECT ANSWER B or C, repeat 10 reps or back to 6 reps What are the All Out intensities for wattage, mph, and 500 m split time? - CORRECT ANSWER 50 watts or greater above Base, 2 mph or greater above Base, decrease Base pace split time by 15 seconds or more If a Member is looking to spend more than half the class in the Green Zone, the average % of Max Heart Rate reflected on his/her Performance Summary should read between which percentages? - CORRECT ANSWER 71% - 83% Intensity must always be provided by means of the speed and incline ranges on the treadmill parameter card. - CORRECT ANSWER False During an All Out, what is a Member's main energy source? - CORRECT ANSWER ATP-PC A Member struggling to reach 8 reps of a DB - Bicep Curl at 20lbs can perform the full rep count with ease at 15lbs. How can you most appropriately progress the Member without compromising form? - CORRECT ANSWER Challenge the Member to use tempo for 10 reps at 15 lbs For which of the following exercises is lowering the bench not an appropriate option? - CORRECT ANSWER BW - Rolling Burpee A Member with a stroke rate of 38 strokes per minute would be least successful in executing which OTF Benchmark Row? - CORRECT ANSWER 2000m The body expends approximately 5 calories of energy to consume how many liters of oxygen? - CORRECT ANSWER 1 Which of the following is an appropriate stretch correlated to the following Floor Block? (close grip chest press, double crunch, strap alligator, plank pull-through) - CORRECT ANSWER Standing tricep stretch Which of the following cues suggests resetting the anchor compromised in the 12 O'clock Straight up? - CORRECT ANSWER Pull the navel into the spine Parameters are given for the treadmill in order to provide coaching for which of the following? - CORRECT ANSWER Intensity The common error, Rounded Spine, is associated with which foundational movement? - CORRECT ANSWER Hinge Generally, what color mini bands are recommended for the upper body? - CORRECT ANSWER Green or orange Which exercises are typically performed on a Power day? - CORRECT ANSWER All of the above (Power pullup, squat jump, pop jack) Members have a 100 m row just once. What wattage should you coach Members to? - CORRECT ANSWER All Out Wattage Interval training can be defined as what? - CORRECT ANSWER Alternating between periods of anaerobic work and aerobic recovery Which cue is omitted from the following? "Treadmills, up next you will have a two-minute Push, followed by a 90 second Base. This Push for Power Walkers is 5% or greater and Joggers and Runners should be at the lower end of your 1-2 mph over Base, but your goal is still the Orange zone by the end! Push pace in 3... 2... 1... Push!" - CORRECT ANSWER Effort Which of the following is not one of the seven foundational movement patterns? - CORRECT ANSWER Deadlift Which of the following should be considered when providing options to Members? - CORRECT ANSWER All of the above (Modality used in template exercise Orthopedic issues of the individual Member All components of the template exercise) Members have a DB- Chest Press followed by a DB- Chest Fly, both for 12 reps. Which exercise would you expect Members to go heavier on? - CORRECT ANSWER DB- Chest Press Which of the following is an example of a measurement of Effort in an Orangetheory Fitness workout? - CORRECT ANSWER Feeling uncomfortable Which of the following is the most appropriate option to provide a Member with patellar pendonitis on an Alternating Jump Lunge? - CORRECT ANSWER Strap - Reverse Lunge High intensity exercise has a higher metabolic equivalent. - CORRECT ANSWER True Which of the following types of stretching is associated with strength loss when completed before resistance training? - CORRECT ANSWER Static A higher anaerobic threshold is correlated to what? - CORRECT ANSWER Improved cardiovascular health Stretching appropriately after a workout reduces the likelihood of which overuse injury? - CORRECT ANSWER Plantar fasciitis Which of the following is not one of the seven foundational movement patterns? - CORRECT ANSWER Plank Which of the foundational movement patterns is not typically isolated on exercises using the TRX Strap? - CORRECT ANSWER Hinge What is a best practice for coaching Members through a 500 m row? - CORRECT ANSWER Coach Members to maintain a consistent intensity Megan has a goal of building muscle throughout her body. In order to help her achieve her goal, where should you recommend Megan start her workout? - CORRECT ANSWER Floor Which of the foundational movement patterns may be compromised with a lack of a pivot point? - CORRECT ANSWER Lunge Which of the following is the definition of a passive stretch? - CORRECT ANSWER An external force moving the joint through a range of motion A Member can perform 12 reps of a DB- Goblet Squat with a 20 lb. DB on an Endurance day. What minimum weight recommendation would you give that Member on a Strength day with 6 reps of a DB- Goblet Squat? - CORRECT ANSWER 25 lbs Orangetheory Fitness Coaches provide one minimum weight recommendation for all Members. - CORRECT ANSWER True Which of the following is a Physical Cue for correcting the Handle Huncher? - CORRECT ANSWER Placing two fingers between the Member's shoulder blades Which of the following is an exercise that would most directly correlate to a Flexibility block containing a Standing O/H Reach w/ Lateral Flexion? - CORRECT ANSWER DB - Pullover It is more important to coach high wattage at the beginning of an Endurance row over maintaining wattage. - CORRECT ANSWER False The following Treadmill Block is indicative of what type of day? (incline pushes) - CORRECT ANSWER Strength Henry is performing a DB- Low Row with 25 lbs. on an Endurance day. The VVA states that he needs to complete 12 reps but is only able to get through 8 reps at a time. What would you recommend? - CORRECT ANSWER Coach him to grab lighter weights to perform all reps at once A Member holds an average 500 m split time of 2:05. If the Member holds that same intensity the whole time, how long would it take to complete 2000 m? - CORRECT ANSWER 8 minutes and 20 seconds VO2 max is higher in an untrained individual compared to a trained individual. - CORRECT ANSWER False Which of the following is the most appropriate cue for the first of ten All Outs? - CORRECT ANSWER Aim for the low end of your 2 mph (3km/h) over Base range Power days will help you do which of the following? - CORRECT ANSWER Move your body against a strong resistive force at fast speeds Which of the following is not a proven performance benefit of a Dynamic Stretch Warm Up? - CORRECT ANSWER Muscle hypertrophy The exercise DB - Ultimate Burpee does not feature which foundational movement patterns? - CORRECT ANSWER Lunge A Member will work against a stronger resistance force by placing a mini band at which of the following positions during an Iso Squat Lateral Walk? - CORRECT ANSWER Low band Which of the following is a benefit of interval training? - CORRECT ANSWER All of the above (Burn more calories in less time Improve cardiovascular efficiency Boost EPOC) Which exercise would you recommend to Members to utilize the heaviest dumbbells? - CORRECT ANSWER DB- Goblet Squat For movements in the high plank position, which of the following is NOT an appropriate option? - CORRECT ANSWER Drop to the forearms One MET is equivalent to approximately what number of mL/kg/min? - CORRECT ANSWER 3.5 mL/kg/min Stroke rate is an appropriate metric for correcting errors in which part of the Rowing 3x3? - CORRECT ANSWER Timing Why is having slower music beneficial during a Flexibility Block? - CORRECT ANSWER Parasympathetic nervous system is being upregulated A Member performing 20 TRX Low Rows would be an example of what type of day? - CORRECT ANSWER Endurance Which cue is omitted from the following treadmill forecast? "Team, we are going to work into a 1-minute Push followed by a 90 second Base. This Push is shorter than the last with a longer recovery to follow. Let's see if you can add .1- .3 mph. to your speed, 1-2% to your incline, or 5-10 watts while still feeling just as uncomfortable. Reaching towards 84% if we can in 3... 2... 1... Push!" - CORRECT ANSWER None of the above. All are stated Which of the following demographics might demonstrate hip external rotation on a row return? - CORRECT ANSWER Pregnant population Is intensity of exercise directly or indirectly proportional to metabolic equivalent? - CORRECT ANSWER Directly One pound of fat contains approximately how many calories of energy? - CORRECT ANSWER 3500 Which of the following is not typically used to coach Members on the weight floor? - CORRECT ANSWER Intensity Base pace on a hill should feel like a _______. - CORRECT ANSWER Push Which of the following is the least appropriate option for a DB- Neutral Full Thruster? - CORRECT ANSWER DB - Lateral Raise Which of the following is an exercise using the foundational movement pattern lost in the Knee Bender? - CORRECT ANSWER Deadlift On what type of day would you encourage Members to really "bump up their pace?" - CORRECT ANSWER Power Which muscle is not being properly engaged in the Overachiever? - CORRECT ANSWER Rectus abdominis Studies have shown that after the workout, the body can burn up to _______ of the calories expended during the workout? - CORRECT ANSWER 10—15% [Show More]

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