Deck 13: Unsafe Movements

Question 1

What are the implications of extreme lowering of the saddle?

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.

Answer 1

This position puts excessive strain on the knees and should not be used.

Question 2

Which of the following statements about riding position is true?

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.

Answer 2

In seated climbing, riders may want to sit slightly further back on the saddle to increase power.

Question 3

Having your participants hold their breath while standing:

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.

Answer 3

None of the above, Participants should not hold their breath while cycling.

Question 4

When using 'jumps', which of the following principles apply?

A)Use jumps only occasionally to improve leg strength.
B)Jump transitions are best done in conjunction with changes in flywheel resistance.
C)When transitioning through jumps, riders should try to maintain a fairly upright position.
D)All of the above.

Question 5

Participants can improve upper body strength while spinning by:

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 6

You can help your participants improve core strength by:

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 7

When using the 'aero' position, the participant:

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.

Question 8

Adding hand weights to your spin class routine is helpful for:

A)Nothing, spinning is not compatible with upper body exercise.
B)Improving balance and core strength.
C)Building strength in the arms and shoulders for a 'whole body' workout.
D)Improving participants' coordination.

Question 9

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

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.

Question 10

When using the 'Standing Jog' technique, participants should:

A)Remain in the same position as for a standing climb.
B)Lean from side to side to help cope with the faster cadence.
C)Reduce the resistance from a standing climb so they can pedal faster.
D)Lean on their hands to help support their body weight.

Question 11

Incorporating weight training into your spin routine is:

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.

Question 12

Having participants ride with no hands during a session:

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 13

When doing stretches on the bike, participants should:

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 14

Leaning on the forearms on the handlebars is:

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 15

Participants should remove all resistance from the flywheel:

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 16

Pedaling backward:

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 17

Lowering the saddle during a class:

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 18

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

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 19

Stretching with one leg on the handlebars:

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.

Question 20

Cycling with only one pedal at a time is:

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 21

Jumps should be performed:

A)Slowly enough to ensure a smooth and controlled movement.
B)In one pedal stroke to ensure the benefit of the exercise.
C)In time to the music regardless of speed.
D)At the same pace as the instructor.

Question 22

High cadence sections should be done:

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 23

Pushups on the spin bike are:

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 24

The 'hover' technique in which participants ride in a standing position with the arms extended and the bottom pushed behind the saddle:

A)Mimics downhill mountain biking and is useful for these riders.
B)Is good for balance and coordination.
C)Stretches and strengthens the back and core.
D)Is dangerous and unsuitable for a spin class.

Question 25

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

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.