Deck 1: Breathing

Question 1

The following can be adjusted in order to facilitate optimal breathing:

A)Handlebars can be adjusted to ensure an upright position.
B)Seat position can be adjusted forward and back to ensure participants are not over stretched and/or hunched.
C)Stem length (where possible) can be adjusted so that participants are not over extended, and sufficiently upright.
D)All of the above.

Answer 1

All of the above.

Question 2

In order to practice abdominal breathing:

A)Take deep, long breaths in order to fill your abdomen.
B)Exhale out slowly, ensuring full exhalation by pushing all the air out, so that you can feel your stomach contract.
C)Practice prior to spinning class in order to improve your technique.
D)All of the above.

Answer 2

All of the above.

Question 3

Bike fit as a means to aid correct breathing is:

A)Irrelevant: bike fit is primarily for injury prevention.
B)Only relevant to participants with respiratory conditions.
C)Important to ensure an upright position where optimal breathing is easier.
D)All of the above.

Answer 3

Important to ensure an upright position where optimal breathing is easier.

Question 4

Efficient breathing is important during exercise because:

A)It cools the body.
B)It provides oxygen to the muscles and other vital organs.
C)It helps participants to cycle in time to the music.
D)None of the above.

Question 5

Breathing should be:

A)In time to the music.
B)In time with the instructor.
C)At a rate that is natural to the participant.
D)None of the above.

Question 6

Deep, steady breathing:

A)Helps generate the maximum transfer of oxygen to the muscles.
B)Is not advisable in a spinning class.
C)Is only advisable for advanced trainers.
D)Should only be carried out during stretching.

Question 7

Encouraging participants to breathe out through the mouth and in through the nose during breathing exercises:

A)Will help to promote steady and controlled breathing.
B)Is inefficient.
C)Is only advisable for advanced trainers.
D)Will help relieve congestion.

Question 8

When instructing participants on breathing technique:

A)Participants should be crouched over the bike in an aerodynamic position.
B)Participants should be upright with an open chest.
C)Participants should forward with head down, looking at the pedals.
D)Spinning instructors should not advise participants on breathing technique.

Question 9

Recovery breathing:

A)Can only be carried out at the end of class.
B)Can be done between workout sets during class and after class.
C)Is an inefficient use of class time.
D)Is unsafe.

Question 10

Breathing techniques at the end of class:

A)Should slow the heart rate in preparation for stretching.
B)Should be shallow and rapid.
C)Are not necessary.
D)Should be carried out off the bike.

Question 11

Cadence breathing is caused by:

A)Breathing on the same side of the pedal stroke.
B)Pedaling too fast.
C)Pedaling at a high resistance.
D)Holding your breath.

Question 12

Shallow breathing might lead to the following:

A)Better performance on the bike.
B)Muscle cramps.
C)The need for greater hydration.
D)Greater oxygen intake.

Question 13

The importance of breathing and oxygenation:

A)Is not a factor in a indoor cycling class.
B)Should not be taught by a indoor instructor.
C)Can be covered after class.
D)Is high in indoor cycling and should be covered by the instructor during class.

Question 14

Oxygenation for the purposes of spinning is:

A)Ensuring there is oxygen tanks on hand for those in difficulty with breathing.
B)Ensuring correct breathing technique so that the cardiovascular system is optimally oxygenated.
C)Instructing participants to breathe in time to the music.
D)Ensuring there is a fan to cool participants.

Question 15

Which of the following statements is true about breathing techniques in a spinning class?

A)Spinning is a low impact activity, and is therefore not demanding on the cardiovascular system.
B)Spinning is a high impact activity and therefore requires good breathing technique.
C)Spinning is anaerobic and participants will consistently be in oxygen debt.
D)Spinning is highly aerobic and demanding on the cardiovascular system.

Question 16

Shoulder position for optimal breathing/oxygenation:

A)Are not related.
B)Is achieved by looking down an ensuring the chest is concave.
C)Is achieved by pushing the shoulders back, ensuring an open chest.
D)Is not an important factor in a spin class.

Question 17

When instructing on breathing in an out-of-the-saddle section:

A)Encourage participants to look upward.
B)Encourage participants to look down at the pedals in order to grind out the cadence.
C)Encourage participants to look straight ahead.
D)Encourage students to pedal harder.

Question 18

Shallow breathing in a spin class:

A)Is a good way of dealing with pain and should be encouraged.
B)Is fine as long as it is in time to the music.
C)Is optimal for oxygenation.
D)Is sub optimal for oxygenation and should not be encouraged.

Question 19

Breathing in time to the music:

A)Is a good way for participants to take their mind off the effort of spinning.
B)Is generally not a good way for participants to regulate oxygen intake.
C)Is fine as long as the music is slow.
D)Is fine as long as the music is fast.

Question 20

When instructing on breathing techniques, what should instructors tell participants about hydration?

A)Participants do not need to hydrate if they breathe properly.
B)Participants need to hydrate well past a comfortable level if they are breathing properly
C)Participants should only hydrate off the bike if while focusing on breathing techniques.
D)Participants should continue to hydrate as normal while focusing on breathing techniques.