Question 1

Stretching with one leg on the handlebars:

Accepted Answer

A) Is a good way to stretch hamstrings for all participants. 
B) Is a good way to stretch upper body. 
C) Is not safe for all participants. 
D) Is inherently unsafe for all participants. 
A) Is a good way to stretch hamstrings for all participants. 
B) Is a good way to stretch upper body. 
C) Is not safe for all participants. 
D) Is inherently unsafe for all participants. C

Question 2

When using the 'Rocking Tread' technique, participants should:

Accepted Answer

A) Lean as far as they can to each side to accentuate the movement. 
B) Pull as hard as they can on the handlebars to increase leg power. 
C) Keep the hips as square as possible over the saddle. 
D) Pedal as fast as they can and maintain the position. 
A) Lean as far as they can to each side to accentuate the movement. 
B) Pull as hard as they can on the handlebars to increase leg power. 
C) Keep the hips as square as possible over the saddle. 
D) Pedal as fast as they can and maintain the position. C

Question 3

Incorporating weight training into your spin routine is:

Accepted Answer

A) An effective way to give participants a whole-body workout. 
B) A good way to help participants accelerate fitness development' 
C) Unsafe because it is difficult for participants to remain stable for weight training while spinning. 
D) Ineffective as weight training is not relevant to spin training. 
A) An effective way to give participants a whole-body workout. 
B) A good way to help participants accelerate fitness development' 
C) Unsafe because it is difficult for participants to remain stable for weight training while spinning. 
D) Ineffective as weight training is not relevant to spin training. C

Question 4

Riding in the "aero" position (often called 'position 3'):

Accepted Answer

A) Is a good position to maintain for the entire workout. 
B) May cause increased flexion in the hips/spine. 
C) Is good for high resistance intervals. 
D) Puts emphasis on the claves. 
A) Is a good position to maintain for the entire workout. 
B) May cause increased flexion in the hips/spine. 
C) Is good for high resistance intervals. 
D) Puts emphasis on the claves.

Question 5

High cadence sections should be done:

Accepted Answer

A) With no resistance on the flywheel. 
B) With at least 110 rpm to be effective. 
C) As fast as the participant can reach without bouncing, and with some resistance on the flywheel. 
D) As fast as the instructor demands. 
A) With no resistance on the flywheel. 
B) With at least 110 rpm to be effective. 
C) As fast as the participant can reach without bouncing, and with some resistance on the flywheel. 
D) As fast as the instructor demands.

Question 6

Participants can improve upper body strength while spinning by:

Accepted Answer

A) Doing 'push-ups' on the handlebars during a session. 
B) Leaning on their arms for balance during a session. 
C) Pulling hard on the handlebars during climb sessions. 
D) None of the above. 
A) Doing 'push-ups' on the handlebars during a session. 
B) Leaning on their arms for balance during a session. 
C) Pulling hard on the handlebars during climb sessions. 
D) None of the above.

Question 7

Which of the following statements about riding position is true?

Accepted Answer

A) In seated climbing, riders may want to sit slightly further back on the saddle to increase power. 
B) Moving the saddle back to stretch out the upper body mimics a racing position. 
C) Pedaling in a standing position with the hips behind the saddle mimics a mountain bike position. 
D) None of the above; riders should sit in the center of the saddle at all times. 
A) In seated climbing, riders may want to sit slightly further back on the saddle to increase power. 
B) Moving the saddle back to stretch out the upper body mimics a racing position. 
C) Pedaling in a standing position with the hips behind the saddle mimics a mountain bike position. 
D) None of the above; riders should sit in the center of the saddle at all times.

Question 8

Cycling with only one pedal at a time is:

Accepted Answer

A) A very effective method to isolate the muscles of one leg. 
B) A useful way to develop technique by allowing participants to concentrate on each part of the pedal stroke. 
C) Suitable only for experienced road cyclists. 
D) Dangerous and not appropriate for spin classes. 
A) A very effective method to isolate the muscles of one leg. 
B) A useful way to develop technique by allowing participants to concentrate on each part of the pedal stroke. 
C) Suitable only for experienced road cyclists. 
D) Dangerous and not appropriate for spin classes.

Question 9

Having participants ride with no hands during a session:

Accepted Answer

A) Improves core muscle strength and balance. 
B) Is good practice for doing this on a road bike. 
C) Is fun and adds variety to the class. 
D) Is unsafe because participants can become unbalanced, creating stresses on the lower back, or even causing falls. 
A) Improves core muscle strength and balance. 
B) Is good practice for doing this on a road bike. 
C) Is fun and adds variety to the class. 
D) Is unsafe because participants can become unbalanced, creating stresses on the lower back, or even causing falls.

Question 10

What are the implications of extreme lowering of the saddle?

Accepted Answer

A) This position simulates a BMX or mini bike and is useful for some riders. 
B) This position encourages riders to stand more and increases strength. 
C) This position puts excessive strain on the knees and should not be used. 
D) This position encourages a higher cadence and is useful for sprint sessions. 
A) This position simulates a BMX or mini bike and is useful for some riders. 
B) This position encourages riders to stand more and increases strength. 
C) This position puts excessive strain on the knees and should not be used. 
D) This position encourages a higher cadence and is useful for sprint sessions.

Question 11

Leaning on the forearms on the handlebars is:

Accepted Answer

A) Useful for the triathletes in the class as it mimics the aero riding position. 
B) Used only for short periods with advanced cyclists. 
C) Dangerous and ineffective, and should not be attempted. 
D) Useful for all participants to strengthen the lower back and core. 
A) Useful for the triathletes in the class as it mimics the aero riding position. 
B) Used only for short periods with advanced cyclists. 
C) Dangerous and ineffective, and should not be attempted. 
D) Useful for all participants to strengthen the lower back and core.

Question 12

Lowering the saddle during a class:

Accepted Answer

A) Is a good way to emphasize the load on your quads. 
B) Is unsafe as it removes the option to sit and rest. 
C) Is not possible without dismounting. 
D) Is fine for BMX racers. 
A) Is a good way to emphasize the load on your quads. 
B) Is unsafe as it removes the option to sit and rest. 
C) Is not possible without dismounting. 
D) Is fine for BMX racers.

Question 13

Participants should remove all resistance from the flywheel:

Accepted Answer

A) If they are finding the session too hard. 
B) If they are in pain and need to rest. 
C) During recovery or 'downhill' sections. 
D) Under no circumstances. 
A) If they are finding the session too hard. 
B) If they are in pain and need to rest. 
C) During recovery or 'downhill' sections. 
D) Under no circumstances.

Question 14

Pedaling backward:

Accepted Answer

A) Should never be done on a spin bike. 
B) Is useful to engage and work the hamstrings. 
C) Is useful to improve balance and coordination. 
D) Is effective, but only for advanced participants. 
A) Should never be done on a spin bike. 
B) Is useful to engage and work the hamstrings. 
C) Is useful to improve balance and coordination. 
D) Is effective, but only for advanced participants.

Question 15

The 'squats' technique in which participants lower the body in front of the saddle while pedaling slowly:

Accepted Answer

A) Is an effective exercise to strength the thigh muscles. 
B) Stretches the back and shoulders. 
C) Improves balance and coordination. 
D) Is dangerous and should not be used. 
A) Is an effective exercise to strength the thigh muscles. 
B) Stretches the back and shoulders. 
C) Improves balance and coordination. 
D) Is dangerous and should not be used.

Question 16

Pushups on the spin bike are:

Accepted Answer

A) Useful to develop balance and coordination. 
B) Useful to develop upper body strength 
C) Dangerous for all riders 
D) Dangerous for all but advanced riders. 
A) Useful to develop balance and coordination. 
B) Useful to develop upper body strength 
C) Dangerous for all riders 
D) Dangerous for all but advanced riders.

Question 17

Having your participants hold their breath while standing:

Accepted Answer

A) Improves core strength as they tighten their abdominal muscles. 
B) Improves cardio fitness by restricting oxygen intake. 
C) Improves balance by allowing participants to concentrate on form. 
D) None of the above, Participants should not hold their breath while cycling. 
A) Improves core strength as they tighten their abdominal muscles. 
B) Improves cardio fitness by restricting oxygen intake. 
C) Improves balance by allowing participants to concentrate on form. 
D) None of the above, Participants should not hold their breath while cycling.

Question 18

When doing stretches on the bike, participants should:

Accepted Answer

A) Keep a steady but relaxed cadence. 
B) Stop pedaling and keep their pedal cranks parallel to the floor. 
C) Stop pedaling and keep their pedal cranks perpendicular to the floor. 
D) Stop pedaling and alternate pedal positions with each stretch. 
A) Keep a steady but relaxed cadence. 
B) Stop pedaling and keep their pedal cranks parallel to the floor. 
C) Stop pedaling and keep their pedal cranks perpendicular to the floor. 
D) Stop pedaling and alternate pedal positions with each stretch.

Question 19

You can help your participants improve core strength by:

Accepted Answer

A) Incorporating 'crunches', toe-touches, or other abdominal exercises during rest periods of gentle spinning. 
B) Concentrating on good form using a variety of positions. 
C) Moving the saddle well back to create a stretched position for pedaling. 
D) None of the above, spinning is a lower body and cardio workout, and does not effectively strengthen the core muscles. 
A) Incorporating 'crunches', toe-touches, or other abdominal exercises during rest periods of gentle spinning. 
B) Concentrating on good form using a variety of positions. 
C) Moving the saddle well back to create a stretched position for pedaling. 
D) None of the above, spinning is a lower body and cardio workout, and does not effectively strengthen the core muscles.

Question 20

When using the 'aero' position, the participant:

Accepted Answer

A) Should sit forward on the saddle with the elbows tucked underneath. 
B) Should not move in the saddle but bend at the hips to lower himself into position with the elbows just under or slightly ahead of the shoulders. 
C) Should sit further back in the saddle to stretch out their back and reach for the handlebars. 
D) None of the above, participants should not use the aero position as it puts too much strain on the back. 
A) Should sit forward on the saddle with the elbows tucked underneath. 
B) Should not move in the saddle but bend at the hips to lower himself into position with the elbows just under or slightly ahead of the shoulders. 
C) Should sit further back in the saddle to stretch out their back and reach for the handlebars. 
D) None of the above, participants should not use the aero position as it puts too much strain on the back.

Stretching with one leg on the handlebars:

When using the 'Rocking Tread' technique, participants should:

Incorporating weight training into your spin routine is:

Riding in the "aero" position (often called 'position 3'):

High cadence sections should be done:

Participants can improve upper body strength while spinning by:

Which of the following statements about riding position is true?

Cycling with only one pedal at a time is:

Having participants ride with no hands during a session:

What are the implications of extreme lowering of the saddle?

Leaning on the forearms on the handlebars is:

Lowering the saddle during a class:

Participants should remove all resistance from the flywheel:

Pedaling backward:

The 'squats' technique in which participants lower the body in front of the saddle while pedaling slowly:

Pushups on the spin bike are:

Having your participants hold their breath while standing:

When doing stretches on the bike, participants should:

You can help your participants improve core strength by:

When using the 'aero' position, the participant:

Breathing

Cadence

Emergencies

Equipment

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Motivation

Movements

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Routine

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Stretching

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Exam 13: Unsafe Movements

Stretching with one leg on the handlebars:

When using the 'Rocking Tread' technique, participants should:

Incorporating weight training into your spin routine is:

Riding in the "aero" position (often called 'position 3'):

High cadence sections should be done:

Participants can improve upper body strength while spinning by:

Which of the following statements about riding position is true?

Cycling with only one pedal at a time is:

Having participants ride with no hands during a session:

What are the implications of extreme lowering of the saddle?

Leaning on the forearms on the handlebars is:

Lowering the saddle during a class:

Participants should remove all resistance from the flywheel:

Pedaling backward:

The 'squats' technique in which participants lower the body in front of the saddle while pedaling slowly:

Pushups on the spin bike are:

Having your participants hold their breath while standing:

When doing stretches on the bike, participants should:

You can help your participants improve core strength by:

When using the 'aero' position, the participant:

Breathing

Cadence

Emergencies

Equipment

Fitness

Motivation

Movements

Music

Professional Dev

Routine

Safety

Stretching

Filters