Question 1

During a climbing workout, participants should aim for a cadence of:&#10;A)Less than 60 rpm.&#10;B)They should stay above 80 rpm at all times.&#10;C)60 to 80 rpm.&#10;D)It depends on how much resistance they have.

Accepted Answer

During a climbing workout, participants should aim for a cadence of between 60 and 80 rpm. The exact cadence will depend on the resistance and the level of effort; however, 60 to 80 rpm indicates a suitable resistance level for a climb workout. If the cadence is less than 60, and the resistance is too high, it puts dangerous strain on the knees and hips. A cadence over 80 indicates insufficient resistance where the participant is not getting the benefit of the climb workout.

Question 2

The ideal cadence range for a spin class is:&#10;A)40 to 90 rpm.&#10;B)60 to 120 rpm.&#10;C)No lower than 80 rpm, but for sprints participants should spin as fast as they can.&#10;D)It depends on the workout.

Accepted Answer

The ideal cadence range for a spin class is 60 to 120 rpm. While the exact cadence will be lower at high resistance and higher for sprinting and therefore vary during the class, participants should be encouraged to stay within this range. A cadence below 60 indicates too high of a resistance and, therefore, the risk of knee and hip injury. At a cadence above 120, the flywheel 'spins ahead' of the pedal due to its own momentum and not the effort of the participant.

Question 3

When spinning at high cadence:&#10;A)Participants should be encouraged to cycle as fast as they can.&#10;B)Participants should concentrate on maintaining good form and spinning fast without bouncing on the saddle.&#10;C)The instructor should set a target cadence and encourage all participants to reach that cadence.&#10;D)Participants should take care not to overtake the instructor.

Accepted Answer

When spinning at high cadence, participants should concentrate on maintaining good form and spinning fast without bouncing on the saddle. Good form is important at high cadence in order to maintain an efficient pedal stroke and avoid injury, and participants should not be encouraged to pedal faster than their skill level allows. Bouncing in the saddle is inefficient and may cause injury.

Question 4

&#34;Sprinting&#34; in the context of cadence in a spin class means:&#10;A)Pedaling out of the saddle against a high resistance.&#10;B)Pedaling against a low resistance at a very high cadence.&#10;C)A very short section of a workout.&#10;D)Standing on the pedals and 'jogging' to increase force.

Accepted Answer

"Sprinting" in the context of a spin class means a section of pedaling at a very high cadence against a low resistance. Participants are normally seated and should aim to reach a fast cadence without bouncing in the saddle. This is different from sprinting on a road bike, which is normally done standing against a higher resistance to increase speed rapidly for a short period.

Question 5

Cadence is measured in:&#10;A)The relative speed as measured by the bike's speedometer.&#10;B)Pedal revolutions of one pedal (left or right) per minute.&#10;C)Pedal revolutions per minute multiplied by two (to account for both pedals).&#10;D)Pedal revolutions divided by resistance level.

Accepted Answer

Cadence is measured by pedal revolutions of one pedal per minute. Cadence measures the rate of pedaling, such that each time the right or left pedal makes on full turn counts for one revolution. The number of revolutions per minute (rpm) is the cadence.

Question 6

When changing from a fast cadence to a slower cadence, participants should:&#10;A)Take their feet out of the pedals and allow them to come to a complete stop before any significant change of cadence.&#10;B)'Brake' against the pedals with their feet to force the pedals to slow down.&#10;C)Stand up and slow the pedals down using their body weight.&#10;D)Slow the cadence down gradually over several pedal revolutions, increasing resistance of the flywheel if necessary.

Accepted Answer

When changing from a fast cadence to a slower cadence, participants should slow the cadence down gradually over several pedal revolutions, increasing the resistance of the flywheel if necessary. Forcing the pedals to slow using the leg muscles or body weight is very dangerous and can lead to injury, as is taking the feet out of the pedals while they are spinning. Participants can gradually increase resistance of the flywheel to help slow the cadence, then adjust the resistance to an appropriate level once they reach the slower cadence desired.

Question 7

Cadence in a spin class:&#10;A)Is usually faster overall than on a road bike.&#10;B)Is usually slower overall than on a spin bike.&#10;C)Should be the same as on a road bike.&#10;D)Bears no relation to road bike cadence.

Accepted Answer

Cadence in a spin class is usually faster overall than on a road bike. In a spin class, participants are in controlled conditions and are more stable than on a road bike, and can usually reach a higher cadence for a given level of effort. However, participants should not attempt a higher cadence for any section of a workout than feels comfortable or which causes bouncing or poor technique.

Question 8

A good cadence for a recovery section in a workout is:&#10;A)About 90 rpm, this is the ideal cadence.&#10;B)About 60 rpm, participants should be pedaling slowly.&#10;C)About 110 rpm, participants should have no resistance so should pedal fast.&#10;D)Whatever rpm participants feel comfortable and can rest while still spinning.

Accepted Answer

A good cadence for a recovery section in a workout is whatever rpm participants feel comfortable and can rest while still rotating the pedals. To recover, participants need to be able to relax and feel balanced and at ease, pedaling loosely and easily. That requires reducing the resistance to a very low level (but not off completely) and keep the pedals turning. Most participants will recover at a 70-85 rpm, but the instructor should encourage participants to find an rpm where they feel comfortable but which keeps the muscles warm for the next section of the workout.

Question 9

When manually counting rpm, cadence is measured:&#10;A)When the foot is at the top of the pedal stroke.&#10;B)When the foot is at the bottom of the pedal stroke.&#10;C)Anywhere in the pedal stroke, as long as the same point is used each revolution.&#10;D)Only by an electronic meter fitted to the spin bike.

Accepted Answer

When manually counting rpm, cadence is measured anywhere in the pedal stroke, as long as the same point is used each revolution. Electronic meters are more accurate and simpler to use, but if none are available, participants can manually count their pedal revolutions. They should select one point on the pedal stroke, and use this as their point of reference for whatever time period they need to count pedal revolutions.

Question 10

The cadence for a section of a spin program should be:&#10;A)The same for all participants, and set by the instructor.&#10;B)As fast as each participant can manage.&#10;C)Comfortable for each participant, within a range suggested by the instructor.&#10;D)Set by each individual participant.

Accepted Answer

The cadence for a section of a spin program should be comfortable for each participant, within a range suggested by the instructor. Cadence, combined with resistance, helps establish the level of effort and the type of fitness being developing in each section of a workout. It is important for the instructor to give participants a guide as to what is an effective range of rpm for a given section, and participants can adjust resistance accordingly. However, participants should not be pressured into maintain a cadence that is beyond their skill or fitness level for a given section.

Question 11

If participants don't have a cadence meter on their spin bikes, they can measure cadence by:&#10;A)Counting pedal revolutions in time to the music.&#10;B)Counting both pedal revolutions for a given time period.&#10;C)Counting the revolutions of one pedal for a given time period.&#10;D)Trying to match their pedal stroke to the instructor's.

Accepted Answer

The answer of If participants don't have a cadence meter...

Question 12

Participants can alter cadence by:&#10;A)Increasing resistance to help slow cadence or reducing resistance to help raise cadence.&#10;B)Applying or releasing the brake.&#10;C)Standing up to slow cadence and sitting down to raise cadence.&#10;D)Pointing the toes down to increase cadence and pointing the toes up to slow cadence.

Accepted Answer

The answer of Participants can alter cadence by:&#10;A)Increasing resistance to...

Question 13

Cadence is useful as a training tool because:&#10;A)Cadence, combined with resistance, helps to measure effort.&#10;B)Cadence is good for visualization, such as a race scenario.&#10;C)It gives participants something else to think about to make the time pass.&#10;D)It helps the instructor control the class during the workout.

Accepted Answer

The answer of Cadence is useful as a training tool...

Question 14

If a participant cannot complete a sprint section of a workout, they can use cadence by:&#10;A)Counting pedal revolutions to help them focus.&#10;B)Concentrating on maintaining cadence to motivate them&#10;C)Reducing cadence and resistance to complete the section.&#10;D)Slowing cadence until they have fully recovered and then rejoin the section.

Accepted Answer

The answer of If a participant cannot complete a sprint...

Question 15

If you ask participants to increase the resistance on the flywheel (such as for a climbing section), they should:&#10;A)Stand up immediately to slow down their cadence.&#10;B)Gradually slow their cadence down as the resistance increases.&#10;C)Try to maintain the fastest cadence they can.&#10;D)Keep their cadence constant.

Accepted Answer

The answer of If you ask participants to increase the...

Question 16

If you ask participants to increase cadence for a sprint section, they should:&#10;A)Immediately attempt to pedal as fast as they can.&#10;B)Remove all resistance from the flywheel first.&#10;C)Stand up to simulate a sprint in a road race.&#10;D)Gradually reduce resistance as they increase their cadence.

Accepted Answer

The answer of If you ask participants to increase cadence...

Question 17

A 'cadence pyramid' is:&#10;A)When participants compete to see who can reach the highest cadence.&#10;B)A structured workout of high cadence sections mixed with decreasing periods of rest.&#10;C)A structured workout of gradually increasing then decreasing cadence.&#10;D)Varying cadence randomly.

Accepted Answer

The answer of A 'cadence pyramid' is:&#10;A)When participants compete to...

Question 18

When standing, a maximum safe cadence is:&#10;A)As fast as a participant can manage.&#10;B)The same as they would use on a road bike.&#10;C)Around 80 rpm.&#10;D)Dependent on the participant's skill and fitness.

Accepted Answer

The answer of When standing, a maximum safe cadence is:&#10;A)As...

Question 19

During a climbing session out of the saddle, it is appropriate for participants to increase cadence and 'sprint' if:&#10;A)They can maintain good form at the increased cadence.&#10;B)The sprint is only for a very short period of time.&#10;C)They don't feel they are working hard enough.&#10;D)Participants should never 'sprint' at a fast cadence out of the saddle.

Accepted Answer

The answer of During a climbing session out of the...

Question 20

If a participant is 'bouncing' in the saddle at a high cadence they:&#10;A)Should attend more spin classes to improve their form.&#10;B)Are obviously working very hard.&#10;C)Should slow their cadence down or increase resistance until they stop bouncing.&#10;D)Should lean forward and put more weight on the handlebars to balance themselves.

Accepted Answer

The answer of If a participant is 'bouncing' in the...

Deck 2: Cadence