Deck 6: Motivation

Question 1

Spinning classes are suited for the following participants:

A)Elite level athletes only.
B)Almost anyone because the individual effort in spinning can be tailored to suit most participants.
C)Cyclists.
D)Athletes recovering from injury.

Answer 1

Almost anyone because the individual effort in spinning can be tailored to suit most participants.

Question 2

An explanation of the workout is:

A)Not necessary. I like to surprise participants.
B)Important to prepare and motivate participants for the effort ahead.
C)Optional depending on the type of workout.
D)None of the above.

Answer 2

Important to prepare and motivate participants for the effort ahead.

Question 3

Which of the following instructional techniques can increase the motivation of all participants?

A)Music selection.
B)A thorough warm up including an explanation of the workout ahead.
C)Visualization: linking the workout to a real world cycling scenario.
D)All of the above.

Answer 3

All of the above.

Question 4

As a tool for participant motivation, the structure of a workout:

A)Is not very important. An experienced instructor can make it up as he/she goes along.
B)Should be the same for every workout.
C)Is very important. Workout structure must be designed to train the body and to motivate and stimulate the mind.
D)Is not relevant.

Question 5

The effect of music on participant motivation:

A)Is important. It helps participants focus and stay motivated.
B)Is inconsequential.
C)Is detrimental. It distracts participants from the workout.
D)Is appropriate only for certain types of class.

Question 6

Motivation and encouragement from a trainer during a workout are:

A)Annoying. Participants want to be able to concentrate during a workout.
B)Unnecessary. Participants who are motivated to show up will motivate themselves through the workout.
C)An important part of the trainer's role to motivate participants to reach their goals.
D)Optional. Motivation is not always important in a workout.

Question 7

An explanation of proper technique and bike fit as a tool for motivation is:

A)Not important. Safety has nothing to do with motivation
B)Very important. Participants who feel safe and comfortable on their equipment will feel more motivated to exercise.
C)Optional. Most participants are experienced or can work this out for themselves.
D)Unnecessary. Bike fit and technique are obvious and do not require explanation.

Question 8

Motivating participants is:

A)Important. It helps participants to push their limits and reach their goals.
B)Not important. Participants who are motivated to turn up for class will motivate themselves.
C)Optional. Not all trainers like to motivate their class.
D)Secondary in importance to the workout. Most participants know spinning is hard already.

Question 9

Interacting with your class during the session is effective when:

A)It doesn't work. They should be working too hard to be able to answer questions.
B)You single out a few individuals who some to class regularly; they are the most committed.
C)You use a few simple questions to the whole class to restore motivation and check on the level of effort.
D)You single out a few individuals who are new or don't come often; they'll appreciate being noticed.

Question 10

One of the best ways to motivate participants through communication is:

A)To keep talking to them. It makes the time pass.
B)To stay quiet. They are working hard and need to concentrate without distractions.
C)To give instructions, advice, and ask questions at key points in the workout.
D)To talk only when you have to. They'll be motivated if they see you are also working too hard to chat.

Question 11

Linking the workout to a real world scenario (such as cycling up a hill or riding a well-known local route) is:

A)A health and safety risk.
B)A good method to help your participants visualize the workout and push their limits.
C)Too difficult to match up to music selections.
D)Unnecessary for an indoor cycling class.

Question 12

Visualization in a spinning workout is important because:

A)Spinning workouts are indoors so it is important to keep the mind stimulated with visualization techniques.
B)Visualization techniques can help participants to push themselves harder.
C)Visualization can be a helpful tool in setting the tempo for different parts of the workout.
D)All of the above.

Question 13

Perceived effort is:

A)How hard you think the participants in your class are working.
B)How hard the participants in your class think you are working.
C)How hard any individual in your class thinks he or she is working.
D)None of the above.

Question 14

Training the mind in spinning is:

A)Not very important. Spinning is a class to improve physical fitness.
B)Optional: a trainer should gauge this requirement from his participants.
C)The responsibility of the participants.
D)An important part of the trainer's function in helping participants get the most from their class.

Question 15

Visualization techniques can help with:

A)Setting the tempo of a section of the workout.
B)Motivating participants to push through their barriers.
C)Keeping participants mentally stimulated during a class.
D)All of the above.

Question 16

The following is a good example of visualization during a workout:

A)Having participants focus on their reflection in the mirror.
B)Having a PowerPoint presentation of the workout for participants to read during the workout.
C)Imagining cycling up a mountain during a slower cadence/high resistance section of the workout.
D)Imagining drinking a beer or other reward for hard work that will come at the end of the workout.

Question 17

Goal setting can help build participant motivation by:

A)Using tough goals that really challenge participants to work hard.
B)Breaking up larger goals into smaller, easily attainable goals.
C)Making sure participants know they come to class to work hard.
D)Instilling a spirit of competition among participants.

Question 18

If a participant has trouble completing the sections of a spin class, you should:

A)Suggest that the participant undertakes a different type of training until they can keep up with the spin class.
B)Challenge them harder in the class to motivate them.
C)Focus on positive aspects and small successes in the class to encourage the participant to keep trying.
D)Suggest some motivational books or videos to encourage them to persist.

Question 19

You can help your participants maintain motivation and progress by:

A)Ensuring you keep increasing the expectations and challenges for the class.
B)Setting very high standards of effort for your class every day.
C)Being very careful not to ask too much of participants.
D)Encouraging participants to keep a training diary and record details of their workouts to monitor progress.

Question 20

During a spin class, the instructor should motivate students by:

A)Making casual conversation to take participants' minds off the effort of the class.
B)Calling out expectations and challenges.
C)Reminding participants that they are cheating themselves if they don't put in maximum efforts.
D)Reminding participants occasionally that they are there for themselves, and to make the most of the class time by focusing on technique and the effort of the section.

Question 21

During a spin class, the instructor should:

A)Concentrate on his or her form; participants expect you to be a model of perfect technique.
B)Maintain eye contact with participants, smile, and communicate the objectives and structure of the session.
C)Not talk or look around; you should be working even harder than your participants.
D)Walk around and make sure participants are safe.

Question 22

If you have a group with a wide variation in fitness levels, you can:

A)Offer a range of options for each session (such as stand or stay seated, increase resistance by 1, 2 or 3 levels, etc.).
B)Give more attention to the less fit participants to motivate them to try harder.
C)Divide the class into groups according to your assessment of their fitness.
D)Not worry about it; participants are responsible for their own effort.

Question 23

Visualization in the concept of spinning means:

A)Focusing the concentration away from physical effort and onto a visual image or verbal phrase.
B)Watching videos during a spinning class.
C)Imaging challenging goals and targets.
D)Imagining being on vacation or someplace other than spin class.

Question 24

Visualization is a common tool in spin classes including:

A)Video screens that mimic races.
B)Taking spin bikes outdoors for spin class.
C)The use of phrases like 'climb' or 'sprint' that reflect familiar road bike conditions.
D)Incorporating yoga and meditation into the class program.

Question 25

Visualization is best used:

A)During warm up and cool down to quiet the mind.
B)During really hard efforts to distract participants from discomfort.
C)During technique sessions to help participants understand correct form.
D)For all sections of a spin class to add clarity.

Question 26

Participants should utilize visualization techniques:

A)Looking down at the handlebars or floor so they don't distract other participants.
B)With their eyes closed to increase the imagery.
C)With eyes open, focusing wherever they need to utilize the image.
D)Focusing on the instructor.

Question 27

'Burn out' is often caused by:

A)Training at too high a level of effort for too long.
B)Eating too much before a class.
C)Participating in too many different types of activities.
D)Not drinking enough during a class.

Question 28

Motivating your students starts:

A)With your own pre-class preparation.
B)When your participants arrive as you set the mood for the class and get everyone ready.
C)During warm up, as you build pace and tempo.
D)When the warm up is finished and the participants start the real workout.

Question 29

A participant who has been attending your class regularly starts to miss classes. You should:

A)Get his phone number and call him to find out why he is not coming often.
B)Take it as negative feedback and review your instructional technique.
C)Welcome him energetically the next time he comes to class.
D)Talk to him privately the next time he comes to class and inquire about his progress.

Question 30

Your responsibility as a spin instructor is mainly to:

A)Coach to the level of the strongest participant, and encourage others to try and keep up.
B)Coach to the needs and expectations of the participants who attend most regularly.
C)Coach everyone in the room by offering variable levels of effort for each section.
D)Set a clear level for the class that you deem suitable.

Question 31

Introducing new members to the group is:

A)Likely to make them feel uncomfortable and should be avoided.
B)Important to help group members meet other fitness enthusiasts and feel part of a team.
C)Not important in a spin class; participants are there to work and not socialize.
D)The responsibility of a facility's membership manager and not the instructor.

Question 32

When leading the class, you should:

A)Look like you are working harder than the class.
B)Not talk too much as you should be working too hard to carry on a conversation.
C)Remember to smile and look like you are having fun.
D)Keep the mood light and entertaining, and tell jokes to help take participants' minds off the effort.

Question 33

Complimenting participants on visible fitness gains or improvements is:

A)Too personal; you can make participants feel uncomfortable.
B)Not appropriate for a spin instructor; you do not necessarily have the expertise to make judgments on individual fitness development.
C)Likely to create a sense of competition among participants and should be avoided.
D)A useful motivational tool.

Question 34

Spending time talking to individual participants about their personal fitness goals is:

A)In invasion of their privacy, most participants won't want to share that with you.
B)A great way to motivate participants and show you are interested in them.
C)Not a good use of a spin instructor's limited time.
D)Is the job of a personal trainer; group classes like spinning are not suitable for planning individual training plans.

Question 35

After class, you should take some time to:

A)Help participants put away equipment.
B)Make sure your class cleans up and leaves promptly in case the facility is needed for another activity.
C)Make sure you have all your own equipment collected and stored then leave promptly.
D)Reserve a few minutes to invite feedback and talk to individuals.

Question 36

A good way to prevent "burn out" in your participants is to:

A)Encourage them to try some different classes or activities.
B)Let them know you notice if they have been absent and remind them of the importance of regular attendance.
C)Suggest they take a break from spinning classes for a while.
D)Try changing the music you use to something more energetic.