F45
What does the F45 stand for?
Functional 45
What should coaches do at the end of class? (4-5)
1 minute of burnout, give announcements, reset room, spot mop & vaccuum, plug in ipad if no class after
What is a common error when members perform push-ups and planks that can harm the back and core strength?
Dropped hips
What's our cancellation policy?
30 Days notice from point form is filled. ($30 expedite optional)
What is recommended weekly training split for members?
3-5 sessions/week with mix of cardio, resistance, hybrid
What are three ways to progress a strength move without adding more weight?
Slow it down, add a pause, add a pulse, add tempo
What are the core 3 pillars of F45 Training strategic foundation?
Innovation, Motivation, Results
What should coaches do before class? (5-6)
Study exercises and intro, check reserved list, welcome members and first timers, check equipment in room, check tech, put out ipad (if no class before)
How high should lateral, front raises, and kettlebell swings end up?
Shoulder height
What is our late cancel/no show policy?
Must cancel more than 2 hours prior to class, one late cancel/no show allowed per member/per month. Then $10 for a late cancel and $12 for a no show for each after that.
What’s the difference between aerobic and anaerobic training?
Aerobic = sustained oxygen use, Anaerobic = short bursts w/o oxygen
What's a progression for a push-up?
weighted, decline, one leg, pike
What days does F45 have hybrid workouts?
Monday, Friday, and Saturday
What makes an effective demo?
Clear, concise, visual + verbal explanation with correct form
What are three areas of focus during a hinge movement?
Hunched upper back, locked out knees, head dropped forward, over arched lower back
How do you handle a member who looks disengaged mid-class?
Approach them, offer encouragement, provide a small adjustment
How many functional movement patterns are there and what are there?
7 core patterns (push, pull, hinge, squat, lunge, rotation, gait)
How do you modify single/double bent over rows for back pain?
Remove a weight, add a bench to take some pressure off lower back
What are the four parts of the F45 athletic stance?
- Feet shoulder width apart
- Soft bend in the knees
- Engage the core
- Shoulders down, away from ears (proud chest)
What are key things to avoid while coaching?
Walking aimlessly, low energy, holding phone, talking to buddies/coaches during workout
What is the target pace and SPM on the erg machines?
2:00 minutes / 500 meters and around 26-34 strides per minute
What should you do when greeting a first-timer? (6)
Welcome them warmly, introduce yourself & F45, ask fitness history/ailments, explain how class will work, picture for mindbody, explain trial (recommend at least 3 classes, like any trial, let us know what you'd like to do before trial is over, otherwise leave as is and will rollover to unlimited)
What’s the benefit of strength training twice per week?
Builds muscle, improves metabolism, reduces injury risk
What are three ways to progress a strength move without adding more weight?
Slow it down, add a pause, add a pulse
Which workout in this phase had stimulus sets, and what were the 4 types of stimulus
Hammer
-Pause
-Pulse
-Half Rep
-Tempo
What is expected for coaching to the room vs. coaching to the individual?
What is the difference between a push press and overhead press?
Overhead press is strict without any quarter squat so may require lighter weights, push press has an extra push
What’s the main factor in converting a trial to a member?
Creating a great first experience, making them feel important and empowered
How does progressive overload work?
Gradually increasing intensity, volume, or load to drive adaptation
What considerations do you take for prenatal/postpartum members?
Low impact, avoid supine after 1st trimester, core-safe alternatives (check for coning of the abdomen, shortness of breath, falling)