Deck 2: Cadence

Question 1

During a climbing workout, participants should aim for a cadence of:

A)Less than 60 rpm.
B)They should stay above 80 rpm at all times.
C)60 to 80 rpm.
D)It depends on how much resistance they have.

Answer 1

60 to 80 rpm.

Question 2

The ideal cadence range for a spin class is:

A)40 to 90 rpm.
B)60 to 120 rpm.
C)No lower than 80 rpm, but for sprints participants should spin as fast as they can.
D)It depends on the workout.

Answer 2

60 to 120 rpm.

Question 3

When spinning at high cadence:

A)Participants should be encouraged to cycle as fast as they can.
B)Participants should concentrate on maintaining good form and spinning fast without bouncing on the saddle.
C)The instructor should set a target cadence and encourage all participants to reach that cadence.
D)Participants should take care not to overtake the instructor.

Answer 3

Participants should concentrate on maintaining good form and spinning fast without bouncing on the saddle.

Question 4

"Sprinting" in the context of cadence in a spin class means:

A)Pedaling out of the saddle against a high resistance.
B)Pedaling against a low resistance at a very high cadence.
C)A very short section of a workout.
D)Standing on the pedals and 'jogging' to increase force.

Question 5

Cadence is measured in:

A)The relative speed as measured by the bike's speedometer.
B)Pedal revolutions of one pedal (left or right) per minute.
C)Pedal revolutions per minute multiplied by two (to account for both pedals).
D)Pedal revolutions divided by resistance level.

Question 6

When changing from a fast cadence to a slower cadence, participants should:

A)Take their feet out of the pedals and allow them to come to a complete stop before any significant change of cadence.
B)'Brake' against the pedals with their feet to force the pedals to slow down.
C)Stand up and slow the pedals down using their body weight.
D)Slow the cadence down gradually over several pedal revolutions, increasing resistance of the flywheel if necessary.

Question 7

Cadence in a spin class:

A)Is usually faster overall than on a road bike.
B)Is usually slower overall than on a spin bike.
C)Should be the same as on a road bike.
D)Bears no relation to road bike cadence.

Question 8

A good cadence for a recovery section in a workout is:

A)About 90 rpm, this is the ideal cadence.
B)About 60 rpm, participants should be pedaling slowly.
C)About 110 rpm, participants should have no resistance so should pedal fast.
D)Whatever rpm participants feel comfortable and can rest while still spinning.

Question 9

When manually counting rpm, cadence is measured:

A)When the foot is at the top of the pedal stroke.
B)When the foot is at the bottom of the pedal stroke.
C)Anywhere in the pedal stroke, as long as the same point is used each revolution.
D)Only by an electronic meter fitted to the spin bike.

Question 10

The cadence for a section of a spin program should be:

A)The same for all participants, and set by the instructor.
B)As fast as each participant can manage.
C)Comfortable for each participant, within a range suggested by the instructor.
D)Set by each individual participant.

Question 11

If participants don't have a cadence meter on their spin bikes, they can measure cadence by:

A)Counting pedal revolutions in time to the music.
B)Counting both pedal revolutions for a given time period.
C)Counting the revolutions of one pedal for a given time period.
D)Trying to match their pedal stroke to the instructor's.

Question 12

Participants can alter cadence by:

A)Increasing resistance to help slow cadence or reducing resistance to help raise cadence.
B)Applying or releasing the brake.
C)Standing up to slow cadence and sitting down to raise cadence.
D)Pointing the toes down to increase cadence and pointing the toes up to slow cadence.

Question 13

Cadence is useful as a training tool because:

A)Cadence, combined with resistance, helps to measure effort.
B)Cadence is good for visualization, such as a race scenario.
C)It gives participants something else to think about to make the time pass.
D)It helps the instructor control the class during the workout.

Question 14

If a participant cannot complete a sprint section of a workout, they can use cadence by:

A)Counting pedal revolutions to help them focus.
B)Concentrating on maintaining cadence to motivate them
C)Reducing cadence and resistance to complete the section.
D)Slowing cadence until they have fully recovered and then rejoin the section.

Question 15

If you ask participants to increase the resistance on the flywheel (such as for a climbing section), they should:

A)Stand up immediately to slow down their cadence.
B)Gradually slow their cadence down as the resistance increases.
C)Try to maintain the fastest cadence they can.
D)Keep their cadence constant.

Question 16

If you ask participants to increase cadence for a sprint section, they should:

A)Immediately attempt to pedal as fast as they can.
B)Remove all resistance from the flywheel first.
C)Stand up to simulate a sprint in a road race.
D)Gradually reduce resistance as they increase their cadence.

Question 17

A 'cadence pyramid' is:

A)When participants compete to see who can reach the highest cadence.
B)A structured workout of high cadence sections mixed with decreasing periods of rest.
C)A structured workout of gradually increasing then decreasing cadence.
D)Varying cadence randomly.

Question 18

When standing, a maximum safe cadence is:

A)As fast as a participant can manage.
B)The same as they would use on a road bike.
C)Around 80 rpm.
D)Dependent on the participant's skill and fitness.

Question 19

During a climbing session out of the saddle, it is appropriate for participants to increase cadence and 'sprint' if:

A)They can maintain good form at the increased cadence.
B)The sprint is only for a very short period of time.
C)They don't feel they are working hard enough.
D)Participants should never 'sprint' at a fast cadence out of the saddle.

Question 20

If a participant is 'bouncing' in the saddle at a high cadence they:

A)Should attend more spin classes to improve their form.
B)Are obviously working very hard.
C)Should slow their cadence down or increase resistance until they stop bouncing.
D)Should lean forward and put more weight on the handlebars to balance themselves.