Heart Rate
what is the orange zone?
84%-91%
what is the splat point
total minutes in orange and red zone
what is ESP
endurance strength power
what doe BOSU stand for
both sides utilized
(both sides up)
15-30 seconds
what is the green zone?
71%-83%
what is the fire symbol stand for
calories burned
what are the 4 OTF efforts
base
push
all out
walking recovery
what are the color bands and type of resistance
green- light
orange-medium
red-hard
what is a 30 second push % for PW
8% +
what is the blue zone?
61%-70%
what do the numbers under each bar stand for
minutes spent in that zone
how many muscles does the waterrower work
over 80%
what is the technology of the treadmill
flex deck
what are parameters for a 4+ minute push (PW and J/R)
tip: be specific for J/G
4% incline and about 1 mph over base
what is the red zone?
92%-100+%
what does the % stand for
average heart rate zone during class
what are the 7 foundational movement patterns
plank
hinge
push
pull
squat
lunge
rotate
what are the weights of all medicine balls at OTF
8
10
12
15
18
what are the reps for strength building, endurance, and power
strength- 6-10
endurance-12-16
power- 6-8
what is the grey zone?
50%-60%
what are the four components shown
calories burned
splat points
average HR zone
average beats per minute
what does EPOC stand for and how do we get it
excess post-exercise oxygen consumption, 12+ splat points
name the equipment in the studio (10)
treadmills
rowers
dumbbells
mini bands
bosu
benches
medicine balls
TRX straps
kneel pad
mat
what are 8 class components
lobby experience
warm up
set up
tread block
rower blocks
floor block
transitions
mobility matrix