OTFIT Phase 1 Exam with Complete Solutions Graded A+
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Course
OTFIT
Institution
OTFIT
OTFIT Phase 1 Exam with Complete Solutions Graded A+
OTF focuses on these 7 foundational movement patterns - Answer-plank
hinge
squat
lunge
push
pull
rotate
Training concepts - Answer-guiding principles for each floor block
modifiers - Answer-intended to optimize the way each movement...
OTFIT Phase 1 Exam with Complete
Solutions Graded A+
OTF focuses on these 7 foundational movement patterns - Answer-plank
hinge
squat
lunge
push
pull
rotate
Training concepts - Answer-guiding principles for each floor block
modifiers - Answer-intended to optimize the way each movement is performed
work & rest - Answer-in strength & power blocks / heavy weight, rest needed after
work & active recovery - Answer-in endurance, strength, & power blocks/ go hard then
go lighter , take time
rep & recover - Answer-in strength & power blocks/ light to moderate weight, move
quick to earn rest
circut - Answer-in endurance & strength blocks/ complete all exercises, rest when
necessary
back - to - back - Answer-in endurance & strength blocks
power on weight floor - Answer-amount of work done in specific time
endurance on weight floor - Answer-repeated contractions (low weight, high rep)
you have ___ minutes to complete ORDER - Answer-1-3 min
ACSM FITT guidelines for cardiovascular training - Answer-Frequency: (3-5 days per
week)
Intensity: (moderate-vigorous)
Time: (20-60 min)
Type: (10 min bouts or more)
Interval - Answer-work efforts + recovery efforts
, tread biomechanics - Answer-head, eyes, neck position
shoulder position
elbow/arm drive & hands
foot position
Tread PUSH parameters - Answer-PW 4% <
runners & joggers 1-2 over base
Tread ALL OUT parameters - Answer-PW 10% <
runners & joggers 2 < over base
when to check in - Answer-halfway or last 30 sec
last 15 or 10 sec
what to say during check in - Answer-reminder to breath
time marker
intensity
desired HR
feeling
motivation
reminder of biomechanics
3 parts of coaching tread blocks - Answer-check in
directing
timing
Explosive row tempo - Answer-1:1
standard row tempo - Answer-1:2
slow row tempo - Answer-1:3
split time - Answer-how long it takes you to row distance
watts - Answer-power
stroke rate - Answer-how many strokes per minute
ESP on rower - Answer-(E) longer distance
(S) short to mid range distances
(P) short distances
how to coach rowers - Answer-ALWAYS: overview, forecast
SOMETIMES: demo
4 parts of transitions (WWSS) - Answer-Wipes
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