unit 3

Question 1

Heart Rate Training Technology

Answer 1

which sets us apart and defines our approach. We were early adopters of this technology and saw its potential to track members’ progress – both in real-time and over time. Through our innovative technology and connected fitness approach, members can work within their personalized heart rate zones. Whether in the studio or on the go, our heart rate monitoring technology enables members to stay connected to their workout and experience the life-changing benefits of the Orange Zone.

Question 2

VVA

Answer 2

On the weight floor, the VVA (Video Visual Aid) displays informational slides to help the Coach guide members through their workouts.

Question 3

SplatTV

Answer 3

SplatTV houses the VVA slides for the Template of the Day.

Question 4

Challenge Tracker

Answer 4

Our challenge tracker allows members to input specialty and benchmark results to track progress over time. The information is shown both in the studio and on the mobile app.

Question 5

mobile app

Answer 5

-book classes
-manage their schedule
-track workout performance
-access at home
-buy branded gear
-latest studio news and promotions

Question 6

Our ___________ technology measures members’ heart rate and performance data in real-time. This is displayed on the screens within the studio and performance data is provided after class.

Answer 6

OT beat

Question 7

Orangetheory’s proprietary in-studio technology, provides real-time performance data to members on the treadmill and rower, enhancing their experience by linking with their OTbeat heart rate monitor and keeping them accountable to their effort levels throughout class.

Answer 7

ot connect

Question 8

The Orangetheory mobile app allows members to access real-time heart rate and performance data from OTconnect via an interactive graph. Users can easily observe second-by-second performance data of their heart rate during the workout and view additional details like time spent on the connected treadmill or rower, Splat Point accumulation, and performance metrics such as speed, incline, 500m split, and watts.

Answer 8

true

Question 9

key elements that make up an Orangetheory class, including the

Answer 9

8 Class Components, OTF Efforts, ESP (the Orangetheory programming emphasis), and Splat Points.

Question 10

Lobby Experience:

Answer 10

The Lobby Experience is a fun and engaging time to connect with members, build rapport, and set the tone for all that will come. Just like the host of a good party, you’re there to meet and greet everyone – that is Lobby Life. It’s your chance to chat with members, ask questions, provide insights, build relationships, grow community, and connect on a personal level, especially with the hidden members. Your Lobby Intro is your own teaser reel for class. Think of it as a moment to bring everyone together, build excitement, and preview what’s to expect for that day’s workout.

Question 11

the warm up

Answer 11

The Volley

The Warm-Up gets everyone moving! It’s the few minutes at the start of class when members get to prep their body (and minds) for class. Members on the treadmill or rowers will start with walking/jogging or rowing, while members on the Floor (3G and Lift 45) will begin with dynamic movements on the weight floor. The warm-up is an important time in class for both the members and YOU! This is where you set the foundation, get members moving properly, and establish the flow for class.

Take the time to practice coaching Warm-Ups for 2G, 3G, and Lift 45 classes to make sure you give members instructions that are clear, concise, and simple to follow.

Question 12

the set up

Answer 12

Overview & Forecast (Tread & Rower), O.R.D.E.R. (Floor)

In the Set-Up, you’re painting a picture of the workout that gets your members ready for the block. You’ll do this through executing O.R.D.E.R. on the Floor, and providing an Overview + Forecast for the Rowers and Treads.

Whether executing the Set-Up for members on the weight floor, rower, or treadmill, providing all the information is vital to members’ success.

Question 13

tread block

Answer 13

read Overview & Forecast, Bike & Strider Option

Tread Blocks are based on the science of interval training – giving members bursts of higher-intensity work followed by periods of lower-intensity work or recovery. These efforts are coached as Base, Push, All Out, and Walking Recovery (the OTF Efforts), with parameters for joggers, runners, power walkers, and members on the bike or strider. Members will see their heart rates displayed on the OTbeat screens and OTconnect display units based on our 5 colored heart rate zones.

Coaching Tread Blocks takes a solid understanding of how to forecast the block, pair efforts, be time-conscious, and bring it all to life.

Question 14

rower block

Answer 14

Rower Overview & Forecast

Rower Blocks are included within the Orangetheory workout as a low-impact method of building strength and power throughout the body. Rowing Blocks are seen in combination with the Floor or Treadmill portion within an Orange 2G, or as the third segment of an Orange 3G class.

Rowers are new to many members, and your goal is to help them understand how to row properly so they can get the most out of them.

Question 15

floor block

Answer 15

Training Concepts & Goals

Our aim is to help members age gracefully by training them through foundational movement patterns, utilizing a variety of equipment. By including Floors Blocks in the Orangetheory workout, members can improve their strength and mobility for everyday activities.

Question 16

transition

Answer 16

Wipes, Wrap-Up, Shift, Set-Up

Transitions are your time to move members from one segment of class to the next by giving clear direction to members on where to go, how to get there, and what’s coming next.

As a Coach, your goal is to deliver clear, concise, and direct directions to ensure that the Transitions are safe and effective.

Question 17

mobility matrix

Answer 17

Breath Work, Bridge Movement, Flexibility Block, Talking Points, Send-Off

The Mobility Matrix, backed by science, helps members calm their minds and body, preparing them for their daily lives. With a focus on breath work and flexibility, members are guided to regulate their nervous system, reducing stress in their bodies.

Just like being a good party host, at Orangetheory, we want our members to leave feeling inspired and motivated to come back for more. That’s why we prioritize giving them an uplifting Send-Off at the end of each class, inviting them to return and continue their fitness journey with us.

Question 18

12-20 minutes in the orange or red

Answer 18

As the Orange and Red Zones represent anaerobic training, 2G and 3G classes are typically programmed in a way that members will spend a total of 12-20 minutes in the Orange and Red Zones combined. Lift 45 classes focus on weight floor exercises and do not focus on the heart rate response of the workout.

Programming with 12-20 minutes of total time in the Orange or Red Zone, allows members time in the aerobic training zone (Blue and Green Zone) and ample recovery time. While members often want to skip out on recovery time, we emphasize its importance to reduce their risk of injury, burnout, and overtraining.

If you notice a member is spending the bulk of class in the Orange or Red Zone, this is your opportunity to connect with the member and discuss ways to shift their intensity throughout the class. Plus if you remember the member story from Unit 1, knowing your member’s heart rate response can save a life.

Question 19

endurance

Answer 19

Endurance is about fighting fatigue by training the stamina of the heart, lungs, and muscles. Endurance Tread and Rower Blocks are designed to elicit cardiovascular stamina while Endurance Floor Blocks are programmed to keep muscle groups under tension for extended durations of time.

As Ellen Latham says “endurance on the treadmill is about the dance between Base and Push.” Building endurance is like building an engine, it gives members the ability to do what they love - whether it’s gardening, playing with their kids, or running their next 10k– they’ve got the stamina to do it all.

Blocks are programmed to increase the muscle’s ability to exert force for sustained periods of time.

Question 20

strength

Answer 20

Strength is about fighting force by producing muscle overload. Strength is programmed through inclines on the treadmill, intentional stroke rate drills on the rower, and heavy loads or high volume of resistance training on the weight floor. By improving strength, members can hike that mountain, lift their kids, and carry their groceries with ease.

Blocks are programmed to increase the muscle’s ability to exert force against resistance.

Question 21

power

Answer 21

Power is about increasing output through short bursts and explosive movements. Power Blocks are programmed across the treadmill, rower, and weight floor to increase the body’s ability to be explosive, and improve one’s speed, agility, and quickness. When members improve their power, they’re able to move quickly, dodge falling objects, sprint across the finish of their next 5K, and even avoid falling.

Blocks are programmed to increase the body’s ability to be explosive and improve one’s speed, agility, and quickness.