unit 5

Question 1

what coaches bring

Answer 1

see heard and valued

Question 2

template and daily beat

Answer 2

provides the basic information to coach your members on where to go when to be there and what todo

Question 3

orange eye

Answer 3

describes the lens through which you see your class

Question 4

flex method

Answer 4

framework explaining how you move around the studio

Question 5

3 c’s

Answer 5

connect correct and customize

Question 6

studio technology

Answer 6

enhances the experience for you and your members this included OTbeat OTconnect, VVA and challenge tracker

Question 7

funnel not

Answer 7

tunnel

Question 8

orange eye

Answer 8

is the way you view and quickly respond in the studio

Question 9

Connect

Answer 9

emphasizes the importance of effective communication. It encourages you to prioritize member talk over trainer talk, creating a supportive and engaging environment where members feel heard and valued.

Question 10

correct

Answer 10

focuses on providing guidance and corrections to members’ form and technique (using Ellen’s 3 Anchors), ensuring they perform exercises safely and efficiently. By emphasizing proper alignment and movement patterns, you help members maximize their results while minimizing the risk of injury.

Question 11

customize

Answer 11

recognizes that every member has unique needs and abilities. Here is where
you offer members options and challenges that cater to their individual needs, goals
and fitness levels.

Question 12

As you integrate the 3 C’s into your coaching practice, you’ll find

Answer 12

harmonious balance in connecting with your members, correcting their form, and customizing the experience to meet their individual needs. These principles lay the foundation
for an engaging and effective group personal training experience.

Question 13

how to connect

Answer 13

connected and support
key ingredient

Question 14

general acknowledgement

Answer 14

One of the simplest yet effective ways to connect with members is through general acknowledgement. Taking a moment to acknowledge their efforts and achievements can make a significant impact on their experience. Use simple statements like “Great job!” or “Way to go!” to let them know that you recognize and appreciate their hard work. This type of connection creates a positive and uplifting atmosphere in which everyone feels encouraged and celebrated.

Question 15

individualized interactions

Answer 15

Personalizing your interactions with members helps establish a deeper connection. Addressing them by their names during class, such as saying, “Way to go, Blake!” shows that you genuinely see and appreciate them as individuals. Shouting out, “Great job Cara on going heavier with those 25lbs today!” lets them know you’re paying attention to their activity in the studio. By using their names and calling out specific progress, you demonstrate attentiveness and create a more personal connection. It makes them feel valued, heard, and motivated to push themselves further. Building these individual connections fosters a sense of trust and camaraderie within the class.

Question 16

emotional connection

Answer 16

Beyond the physical aspects of the workout, building an emotional connection with members can have a profound impact on their journey. Take the time to understand your members’ goals and motivations, then relate their efforts within class to those goals. For instance, if someone achieves a personal record, you can say, “Congratulations, Danny, on hitting a new milestone for your marathon training!” By making this emotional connection, you show that you genuinely care about their progress and support their individual goals. It creates a deeper sense of purpose and inspires them to continue challenging themselves.

Question 17

Dimensions of Connection During Class

Answer 17

group and individual levels
on mic and off mic
verbal and non verbal communication

Question 18

Ellen’s 3 Anchors focuses

Answer 18

n three key areas: the shoulder girdle, spine, and hips. These anchors
are vital to maintaining proper body positioning and alignment. By understanding the bones, joints, muscles, postural alignment points, and movements associated with each anchor, you gain the
ability to evaluate members’ form and make targeted corrections.

Question 19

shoulder plays a vital role

Answer 19

in maintaining posture and stability. Weak or imbalanced shoulder muscles can lead to poor posture and instability in the upper body, resulting in issues like shoulder and neck pain or headaches.

Question 20

shoulder girdle, consists of three bones

Answer 20

the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone).

Question 21

joints

Answer 21

the sternoclavicular joint (where the sternum and clavicle come together), the acromioclavicular joint (where the clavicle and scapula come together), the glenohumeral joint (the ball and socket joint where the humerus and scapula meet), and the scapulothoracic joint (where the scapula and rib cage come together on the back of the body).

Question 22

muscles in shoulder

Answer 22

tabilizing muscles such as the pectoralis minor, trapezius, rhomboids, levator scapulae, and serratus anterior are responsible for maintaining proper postural alignment. They ensure shoulder joint stability, strength, and a full range of motion. Without the stabilizing muscles of the shoulder joint, the joint would be prone to injury and dislocation, which could result in pain, weakness, and limited range of motion.

Question 23

alignment

Answer 23

When assessing proper alignment of the shoulder girdle, you’re looking for level acromion processes, engaged shoulder blades, and a lifted chest. These alignment cues promote stability and support for the bones, reducing the risk of injury.

Question 24

movement

Answer 24

the shoulder is a versatile joint capable of various movements, such as elevation (moving up), depression (moving down), protraction (moving forward), retraction (moving backward), and circumduction (360-degree rotation). This flexibility allows for a wide range of exercises to stabilize and strengthen the shoulder anchor.

Question 25

exercise

Answer 25

On the weight floor at Orangetheory, you’ll find a variety of exercises that target and strengthen the shoulder anchor. These exercises focus on either moving the joint or promoting stability and control. Examples include:

With Movement

DB – Reverse Fly

DB – High Row

Strap – High Row

Strap – Y-Raise

Resist Movement

BW - Push-Up, BW - Knee Push-Up

DB - Bench Chest Press

DB - Reverse Fly Hold

Strap - Low Row Hold

Question 26

spine

Answer 26

is essential for maintaining postural stability in the body. It consists of a series of stacked vertebrae that are interconnected by ligaments and muscles. These muscles, collectively known as the “core musculature,” include muscles located on the front, side, and back of the body.

Question 27

joints in spine

Answer 27

The spine is supported by three types of joints: intervertebral joints between vertebrae, facet joints at the back of each vertebra, and sacroiliac joints between the sacrum and pelvis. These joints provide stability, control movement, and allow for activities like bending and twisting. Intervertebral discs cushion the spine, facet joints guide its motion, and sacroiliac joints transmit forces between the upper body and lower extremities. Together, these joints ensure the spine’s flexibility and maintain proper posture.

Question 28

alignment of spine

Answer 28

Using the shoulder and pelvis anchors as reference points, you can assess the alignment of the human trunk. Common spinal misalignments can include kyphosis (rounded shoulders) and lordosis (sway back).

Question 29

movement

Answer 29

The spine is capable of a variety of movements, allowing for flexibility and range of motion. It can perform flexion, extension, lateral flexion, and rotation. Flexion involves bending the spine forward, bringing the chest closer to the thighs. Extension, on the other hand, involves arching the spine backward, increasing the distance between the chest and thighs. Lateral flexion refers to bending the spine sideways, bringing the shoulder toward the hip on the same side. Rotation involves twisting the spine, allowing the shoulders and torso to rotate independently. These movements of the spine are essential for performing various activities and exercises, promoting overall mobility and functionality.

Question 30

exercise of spine

Answer 30

On the weight floor at Orangetheory, you’ll find a wide range of exercises specifically designed to target and strengthen the spine. These exercises aim to promote spinal mobility, stability, and control. They encompass movements that involve flexion, extension, lateral flexion, and rotation of the spine. Examples include:

With Movement

DB – ½ Kneeling Woodchopper

BW – Low Side Plank Thread the Needle

Strap - S/A Reach w/ Rotation

Resist Movement

Strap – S/A Low Row

DB – High Plank Pull-Through

BW – High Plank Shoulder Taps

Question 31

pelvis

Answer 31

The pelvis and hips are integral to postural stabilization in the body. The pelvis serves as a bony structure connecting the spine to the legs, while the hips consist of ball-and-socket joints linking the legs to the pelvis.

Collectively, the pelvis and hips form the fundamental base of the trunk, offering stability and support for the upper body and facilitating lower body movement. Maintaining proper alignment and balance of the pelvis and hips is vital for optimal postural health and injury prevention. Incorrect alignment or imbalance can result in various issues such as low back pain, hip discomfort, and even knee or foot problems.

Question 32

alignment of hips

Answer 32

When assessing pelvis alignment, it’s essential to ensure that the iliacus, the bony prominence on the front of the hips, is level and positioned below the shoulders (assuming the shoulders are properly aligned).

Question 33

hip movement

Answer 33

The pelvis and hip are responsible for various movements in the body. These include hip flexion, extension, abduction, adduction, and rotation. The pelvis plays a crucial role in stabilizing the trunk and supporting movements of the lower body, while the hip joints facilitate the movement of the legs and pelvis. Proper functioning and coordination of these movements are important for activities such as walking, running, bending, and rotating the torso.

Question 34

exercise of hips

Answer 34

Hip strengthening is one of the best ways to build stability in the body. This is why we do a variety of exercises in multiple body positions that move forward, backward, and side-to-side.

Hip Exercises

Strap - Lateral Leg Lift

BW - Mid Band Monster Walk

BW - Mid Band Squat Hold Lateral Walk

DB - Mid Band Bridge

Glute Exercises

Strap - S/L Deadlift

DB - Bridge

BW - Squat Hold Lateral Walk

Strap - Squat Jump

Resist Movement

DB - Shoulder Press

DB - Overhead Triceps Extension

Question 35

customized

Answer 35

after 5 class
connection corrects and coaches cues

Question 36

options

Answer 36

Options are variations of an exercise that may decrease the intensity or complexity of the movement. In the traditional fitness space, these are called “regressions” and could include decreasing weight, changing equipment, or removing a balance or stability component.   However, we believe that anyone, at any time, can, AND SHOULD, choose the option that feels right to them.

Question 37

challenges

Answer 37

Challenges are a way to increase the intensity or complexity of the exercise or movement. These are traditionally thought of as “progressions” and could include increasing the weight, adding more core control, or deepening the range of motion of a movement. They are only offered to a member if they are able to do the base exercise with proper form and technique and are not reaching fatigue with the current exercise prescription.