Deck 5: Fitness

Question 1

Spinning will primarily develop which type of fitness?

A)Cardiovascular.
B)Muscle hypertrophy.
C)Power.
D)Strength.

Answer 1

Cardiovascular.

Question 2

In terms of developing the individual fitness of the class, participants should be instructed:

A)To go at the pace of the fastest participant in the class.
B)To go at the pace of the slowest person in class.
C)To aim somewhere in the middle.
D)To go at their own pace.

Answer 2

To go at their own pace.

Question 3

Using a heart rate monitor (HRM) for fitness development:

A)Should only be done by advanced trainers.
B)Is helpful because heart rate is a good indication of the level of effort in a workout.
C)Must be done by all participants.
D)Is unsuitable for spinning classes.

Answer 3

Is helpful because heart rate is a good indication of the level of effort in a workout.

Question 4

As fitness develops, heart rate can be a good indication of fitness because:

A)There will be a significant increase in maximum heart rate.
B)Heart rate will stay below 100 bpm at all times.
C)The rate of recovery will improve and is measurable on a heart rate monitor (HRM).
D)Heart rate only measures level of effort and is not a good indication of fitness.

Question 5

Which of the following describes the relationship between spinning as a fitness activity and the development of muscular strength?

A)Spinning is for cardiovascular fitness, not muscular development.
B)Spinning will develop highly muscular quadriceps in all participants.
C)Spinning is only for fat burning.
D)Spinning is effective to develop general muscular fitness.

Question 6

For fitness development, periodization:

A)Is a means to plan workouts and the development of fitness and conditioning over a period of time.
B)Is a means of optimizing the time of day a workout should take place.
C)Is about organizing a timetable for classes in the gym where spin class takes place.
D)Is not applicable to spin classes.

Question 7

The primary benefit of periodization in planning a spin class program is:

A)To ensure participants will never be late for class.
B)The instructor will be able to develop his or her own fitness while teaching the class.
C)To provide a structure for incremental improvements in strength and fitness.
D)To provide an approach to fitness that is in tune with the seasons.

Question 8

Base training:

A)Is training on the floor prior to mounting the bicycle.
B)Is a form of training for mountain cycling.
C)Is not applicable to spin classes.
D)Is the development of basic fitness prior to increasing intensity.

Question 9

Base training is characterized by:

A)Short intervals of intense efforts.
B)A prolonged period of rest.
C)Longer, lower intensity efforts.
D)High resistance intervals.

Question 10

Spinning class should look to develop the following aspects of fitness:

A)Spin classes can address and develop all aspects of fitness to some degree.
B)Cardiovascular fitness only.
C)Cardiovascular fitness and muscular endurance only.
D)Whatever the majority of participants require.

Question 11

The potential pitfalls of unstructured training that is not periodized are:

A)Poor spinning technique.
B)Unstructured training is more beneficial for all spin class participants.
C)Unstructured training is the only possible approach to spin classes.
D)Slower fitness and conditioning, and possible burn-out.

Question 12

Periodization:

A)Is not suitable for a class environment, and can only be done individually.
B)Can be accommodated in a spin class collectively or for individual participants.
C)Is not suited to spinning as a training activity.
D)Can only be done through a personal trainer.

Question 13

For fitness development, the principle of progressive overload means:

A)Training at your highest level of effort all the time.
B)Weight training after spin class.
C)Weight training during spin class.
D)Incrementally increasing training load.

Question 14

When planning spin classes for fitness development:

A)Rest and recovery planning is the concern of the individual.
B)Rest and recovery can be a part of spinning class and training structure.
C)Rest and recovery can be discussed in class, but should not be a part of class.
D)The spinning instructor should not plan rest and recovery.

Question 15

Active recovery means:

A)Helping your body recover from training through a lower intensity activity.
B)Planning to sleep more.
C)Sleeping in a position more conducive to recovery.
D)Training your hardest when you are most tired.

Question 16

Which of the following are good examples of active recovery for indoor cyclists?

A)Stretching, walking, swimming.
B)Weight lifting, sprinting
C)Sleeping.
D)Reading a book.

Question 17

Individual goals for fitness development:

A)Cannot be accommodated in a spin class.
B)Can only be assessed by a personal trainer.
C)Can be achieved using spinning classes.
D)Should be achieved alone and not in a group environment.

Question 18

Lactate threshold is:

A)The amount of protein drinks a participant should consume during a class.
B)The point at which muscles begin to fatigue.
C)A measure of lactose intolerance important for athletes.
D)A scientific concept too technical for most spin class participants.

Question 19

Lactate threshold:

A)Is only a concern for serious athletes.
B)Is genetic and cannot be changed by spinning.
C)Is a fundamental measure of fitness that can be improved.
D)Is not affected by spinning classes, only by weight training and similar activities.

Question 20

An effective tool to measure cardiovascular fitness development is:

A)Body temperature during exercise.
B)Length of time a participant can maintain during a section of a class.
C)Average heart rate during a spin class.
D)Heart rate recovery rate after a workout.