Deck 10: Routine

Question 1

The beginning of a workout should include which of the following elements?

A)An introduction of the spinning instructor to the class.
B)A brief overview of the workout.
C)A thorough warm up.
D)All of the above

Answer 1

All of the above

Question 2

The warm up at the beginning of a spinning class should be:

A)Gradual and comprehensive, containing an explanation of the workout ahead.
B)Intense and fast. Participants need to know what's coming!
C)A warm up is not really necessary. We can warm up after we start.
D)Informal. Participants can warm up themselves as I prepare for class.

Answer 2

Gradual and comprehensive, containing an explanation of the workout ahead.

Question 3

The workout design:

A)Should accommodate all participants so that each participant can set the level of effort appropriate to their ability.
B)Should be aimed at the fittest individuals. The rest of the class will be inspired to reach their level.
C)Should be aimed at those in the class who are new to exercise only.
D)Is not important. It's better to be able to set the workout once you see the fitness levels of your participants.

Answer 3

Should accommodate all participants so that each participant can set the level of effort appropriate to their ability.

Question 4

Intervals in a spin program can include:

A)Alternating ascending and descending a 'hill'.
B)Alternating a high cadence spin period with a slower cadence recovery period.
C)Alternating a long seated period with high resistance with a short period of light resistance.
D)Any of the above.

Question 5

Intervals in a spin program can be:

A)No more than 30 seconds long.
B)At least a minute but less than 3 minutes.
C)More than 3 minutes.
D)Any of the above.

Question 6

Intervals are mainly used to:

A)Prevent boredom in a spin class and add variety.
B)Increase fitness by stimulating the heart rate to a high level before allowing it to recover.
C)Prevent participants from becoming exhausted.
D)Give the instructor time to explain the next part of the workout.
E)All of the above

Question 7

Intervals in a spin program describe:

A)The different parts of a spin class workout routine.
B)How often participants attend classes.
C)The length of a spin class.
D)A workout program alternating between periods of effort and rest.

Question 8

The best programs to help participants seeking weight loss are:

A)Any programs where participants sweat a lot.
B)Programs with intervals of high intensity and recovery.
C)Long intervals of steady state pedaling with a medium resistance.
D)Both B and C.

Question 9

The best programs to build muscular endurance are:

A)Any programs with lots of pedaling out of the saddle.
B)Short intervals at a very high resistance.
C)Long intervals of steady state pedaling with a medium resistance.
D)High cadence sprint intervals.

Question 10

The best time to plan your routine is:

A)It is better not to plan a routine so that you can gauge the fitness of your participants and set the routine accordingly.
B)In advance of the class.
C)Improvise the class as you go along.
D)Use the same workout at every class.

Question 11

When planning a workout, make sure you:

A)Concentrate on one aspect of cycling, for example, high cadence work.
B)Incorporate varied elements so that participants get a comprehensive workout.
C)Make it appropriate for the fittest participants in the class.
D)Make it appropriate for the least fit participants in the class.

Question 12

As a basic guide, a spinning workout:

A)Should contain a warm up, main set, and a warm down.
B)Does not need to contain a warm up/warm down as spinning is a low impact activity.
C)Does not require a warm down - participants can figure this pat out for themselves at the end of the class.
D)Only needs a warm up if there are older participants taking part.

Question 13

A warm up is important in planning a spinning workout because:

A)It gives the participants an opportunity to meet one another and feel at ease.
B)It is a good chance to try out the bike and get used to all the resistance settings.
C)It breaks up the workout a little and makes the main set shorter.
D)It prepares the participants physically for the main set.

Question 14

Before every session you should ask all participants:

A)If they have had a good day and are excited about the session.
B)If anyone has any injuries or health issues that may affect their participation.
C)If anyone has forgotten any equipment.
D)If anyone has to leave early.

Question 15

Prior to planning each class, it is most important to consider:

A)What the participants are looking to achieve or gain from the class
B)What you will wear at the class.
C)Bike fit.
D)Fire safety procedures.

Question 16

The main tools at your command for planning a warm up, main set, and warm down are:

A)Changing seated/standing position.
B)Varying levels of cadence and intensity.
C)Varying hand position on the handlebars.
D)Altering perceived effort.

Question 17

When planning a spin class, you should make sure that which of the following pairs are compatible?

A)Pedals to participants' shoes.
B)Type of clothing for type of workout.
C)Music with the length of each section.
D)The personalities within the class.

Question 18

When planning a class, the basic structure should be:

A)Low cadence; high cadence; warm down
B)Low intensity; high intensity; stretching
C)Warm up; main set; warm down
D)Stretching; speed work; climbing work; warm down.

Question 19

When planning a class, which of the following choices should not be an aim of the warm up?

A)Increase breathing and heart rate and respiratory rate.
B)Warm up and prepare the muscles (exercise specific).
C)Increase core temperature.
D)High cadence.

Question 20

When planning a class, which of the following should not be an aim of the main set in the workout?

A)Improving cardiovascular fitness.
B)Developing lower body muscular endurance and strength.
C)Lowering heart rate prior to dismount and stretching.
D)Improving core strength and postural muscles.

Question 21

When planning a class, which of the following should not be an aim of the warm down at the end of a class?

A)Elevating respiratory and heart rate safely.
B)Reducing breathing and heart rate.
C)Stretch the muscles utilized during class.
D)Relaxing both body and mind.

Question 22

Before each class begins, you should plan to cover which of the following?

A)An introduction including fundamentals such as safety, bike fit, class aim and structure.
B)An outline of the music you will use.
C)A plan and structure for post class socializing.
D)Personal introductions form participants.

Question 23

When planning a spin class, which of the following is an effective way of "individualizing" effort while not reducing the class dynamic?

A)Have participants use heart rate monitors to gauge their level of effort.
B)Have individuals request the music that motivates them.
C)Tailor each class to a particular participant.
D)Effort cannot be individualized in a spin class.

Question 24

When planning a class, it is better to:

A)Have just one main workout set so participants can really focus on the goal of the class.
B)Have one main goal, but use two or three exercises to maintain variety.
C)Cover several goals in a class, such as strength, speed, and technique.
D)Ask participants what goals they want to work on.

Question 25

Once you have decided on the exercises you will use in class:

A)Create a plan that allows time during the warm up and during each recovery section to introduce the positions and technique you will be using.
B)Prepare a power point or diagrams you can show participants to explain the positions and techniques you will use.
C)Double check that your participants are already familiar with the techniques and positions you want to use, and have a backup option if they aren't.
D)Stick to your plan and let participants learn as they go.

Question 26

If you have a very advanced class, you can:

A)Skip warm up and cool down because they can do this on their own.
B)Skip demonstrating movements and techniques because they should know them already.
C)Plan longer workouts because they will expect them and will need less time to get set up.
D)Choose more challenging movements and complex routines.

Question 27

A warm up and cool down should always be:

A)About ten percent of the total class time each.
B)Planned for extra time before and after the class time so you have maximum time for the workout.
C)At least eight minutes each.
D)Adjusted to fit the needs of the class.

Question 28

The key to successful class planning is:

A)Having the right music to motivate your participants.
B)Using as many positions and techniques as possible.
C)Getting to know your class, their goals and expectations.
D)Making sure your classes are long enough for participants to really work hard.

Question 29

Mixed level classes:

A)Are not effective and classes should be restricted to participants of a specific level, e.g. beginner or advanced.
B)Should be aimed at the beginners so they don't feel overwhelmed or discouraged.
C)Aimed at the most advanced cyclists to ensure a good workout and inspire beginners.
D)Should be designed with options prepared for each level within each section.

Question 30

A class 'profile' is:

A)A description of the type and level of participants.
B)The layout of the bikes in the class.
C)A tool that maps the workout by time, cadence, and resistance.
D)A description of the visualizations you will use (e.g. hill, flat road, etc.).