Which of the following is an example of a measurement of Intensity in an Orangetheory Fitness workout? - answerPush pace of 7.5 mph Which of the following is an appropriate option for prone exercises using the TRX straps? - answerRest between reps Which of the following is an example of a measurement of heart rate response in an Orangetheory Fitness workout? - answerActive 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? - answer0.3—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? - answerBW - 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? - answerCoach 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? - answerSquat Which of the following is a tactile cue that can be used to correct the Grabber? - answer"After your leg drive, pull the handle hard to your sternum." What does MET stand for? - answerMetabolic Equivalent How do you establish Base pace for 500 m split time on the rower? - answerFind 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? - answerBody 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? - answerCoach 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? - answerIncreased reps What is interval training dependent on? - answerAnaerobic threshold of an individual Aerobic exercise uses which of the following systems for energy expenditure? - answerGlycolysis The exercise BW - Palms to Elbows isolates which of the following foundational movement patterns? - answerPush Paul burned 1000 calories during his Orangetheory Fitness workout. Approximately how many calories can he burn post exercise due to EPOC? - answer150—200 The more oxygen you consume during (and after) exercise, the more calories you will burn. - answerTrue On which type of day should a Coach encourage Members to grab heavier dumbbells than normal? - answerStrength Greg's Base pace split time on the rower is 2:05. What should his Push pace be? - answer1:50—1:55 Which of the following is not listed as a potential consequence of poorly executed WaterRower Recovery in OTF curriculum? - answerNeck tension A Member with a stroke rate of 18 strokes per minute would be least successful in executing which OTF Benchmark Row? - answer200m The longer the lever arm, the more challenging the exercise. - answerTrue The oxygen cost of energy expenditure measured at supine rest is defined as what? - answerMET What is the All Out intensity for 500 m split time on the rower? - answerDecrease your Base pace split time by 15 seconds or more Which of the following is an example of a first-class lever - answerElbow Extension Which of the following is an appropriate stretch correlated to the following Floor Block? (Lateral raise, front raise, upright row) - answerS/A Cross Body w/ Lateral Neck Flexion What is the All Out intensity for mph on the rower? - answer2 mph above or greater Base pace What is an appropriate cue during the Flexibility block for a Member struggling with hypomobility? - 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? - answerMuscle spasm What do METs estimate? - answerEnergy expenditure Which of the following is a common error on a Push exercise? - answe