Deck 7: Movements

Question 1

The correct weight distribution for a seated position when spinning is:

A)Almost all of the participant's weight should be on the saddle.
B)The participant's weight should be distributed equally between saddle and handlebars.
C)The participant's weight should be about 60% on the saddle and 40% on the handlebars.
D)The participant's weight should be about 40% on the saddle and 60% on the handlebars.

Answer 1

The participant's weight should be about 60% on the saddle and 40% on the handlebars.

Question 2

'Jumps' in a spin program are:

A)Where participants visualize jumping their bike over a small obstacle and attempt to replicate that movement.
B)Where participants alternate between seated and standing positions without stopping pedaling.
C)Where participants jump on and off the bike.
D)Intervals of short, high cadence sprints.

Answer 2

Where participants alternate between seated and standing positions without stopping pedaling.

Question 3

When cycling out of the saddle:

A)Maintain a relaxed but upright posture.
B)Grip the handle bars tightly, put your head down and sprint.
C)Cycling out of the saddle should not be necessary in an indoor class.
D)None of the above.

Answer 3

Maintain a relaxed but upright posture.

Question 4

A sign of poor cycling technique during a high cadence section is:

A)An even pedal stroke.
B)A cadence significantly less than the instructor.
C)Bouncing up and down in the saddle.
D)All of the above.

Question 5

Keeping an upright head position and good posture during spin class is:

A)Important because good posture will help prevent lower and upper back injuries.
B)Important because it will assist with optimal breathing.
C)Important because cyclists should get into the habit of always looking ahead.
D)All of the above.

Question 6

When instructing participants on proper (seated) spinning technique:

A)They should be instructed to emphasize the down stroke of the pedal as that is where the most power comes from.
B)They need to emphasize the upstroke so that the hamstrings get a good workout.
C)They should aim for an even pedal stroke with even pressure all the way around.
D)None of the above.

Question 7

A participant's head position during spinning class:

A)Is not important. Bike fit will lead to safe cycling and head position is a matter of personal preference.
B)Should be upright. Correct head position will assist in breathing and correct posture.
C)Needs to be upright so that participants can see where they are going.
D)Should be downward so that sweat will not drip on the bike computer.

Question 8

The following are acceptable hand positions for a spin class:

A)An 'aero' position with the hands forward.
B)The hands on the sides of the bars, palms facing in, slightly in front of the bend in the handlebars.
C)The hands directly in front of the body, on the straight part of the bar closest to the body.
D)All of the above.

Question 9

In a correct handlebar grip:

A)Participants should use their body weight on their hands to maintain stability.
B)Mimic a 'motorcycle grip' by angling their wrists.
C)Keep a tight grip on the handlebars to prevent slipping.
D)Use a light grip and keep wrists and forearms in alignment.

Question 10

In a correct upper body position:

A)Participants lock out the elbows for stability.
B)Participants have a slight bend in the elbow.
C)Participants have a sharp angle in the elbow to allow for a more aggressive riding position.
D)Round the shoulders so they have more freedom of movement in their hips and legs.

Question 11

In a correct leg position:

A)The hips are square to the handlebars and the knees are in line with the hips.
B)The knees are tucked in to simulate the aerodynamic position of a rod bike.
C)The knees should turn out slightly to ease strain on the hips.
D)The hips should be able to turn from side to side to allow more power to be applied to the pedals.

Question 12

Correct pedaling technique is:

A)Not as important in a spin class as it is on a road bike.
B)An essential part of efficient and effective spinning.
C)Very difficult to learn and many participants will never obtain a good technique.
D)Whatever is most natural and comfortable to a participant.

Question 13

In proper pedaling technique:

A)The participant uses maximum effort on every pedal stroke.
B)While one leg pushes down, the other relaxes and recovers on the way up.
C)While one leg pushes down, the other pulls up.
D)Participants use their body weight to help push down on the pedals.

Question 14

'Rocking Tread' refers to:

A)Sport shoes with a curved sole to help develop muscle tone.
B)A spin movement where participants rock from side to side while standing to simulate a steep climb.
C)Using heavy metal or rock music for an intense section of a workout.
D)Relying on the beat of the music to define cadence.

Question 15

The 'Rocking Tread' technique is best used to:

A)Help participants who are mainly road cyclists.
B)Help participants develop rhythm and timing.
C)Help participants develop the large muscle groups of the torso and legs and use greater resistance.
D)Help tired participants complete a climb section.

Question 16

'Standing Jog' refers to:

A)Participants running in place next to their bike.
B)Participants pedaling as fast as they can while standing.
C)A movement where participants take their hands off the handlebars and move to simulate running.
D)A movement where participants use a standing climb at a higher cadence and 'bounce' to help drive the pedals.

Question 17

'Wave Riding' refers to:

A)A technique in which participants let go of the handlebars and raise their hands to improve balance.
B)A technique in which participants simulating riding a surfboard by leaning from side to side while standing on the pedals.
C)A technique in which instructors structure a class to have 'waves' of increased effort followed by recovery.
D)A technique in which participants in the standing climb position shift body weight forward and back over the saddle.

Question 18

'Speed Bumps' refers to:

A)A technique in which participants jump in the saddle to simulate standing up for a speed bump.
B)A technique in which participants suddenly slow cadence to simulate braking.
C)A technique that accelerates the 'wave riding' movement but with a smaller range of movement.
D)Blocks that are used to prevent the spin bikes from moving during class.

Question 19

'Seated Hill Speed' refers to:

A)The removal of all resistance and very rapid pedaling as if riding fast downhill.
B)An increase in cadence during a seated climb session.
C)The speed recorded on the bike computer for a seated climb.
D)An increase in resistance during a seated climb session.

Question 20

When teaching coordination for changing hand positions the instructor should:

A)Change hand positions quickly to help participants react faster.
B)Use a seated position and a relaxed cadence so participants can stay balanced while moving their hands.
C)Make sure participants wear gloves so their hands don't slip.
D)Incorporate different hand positions in class so participants learn as part of the workout.

Question 21

'Holds' refers to a technique in which:

A)Participants grip the handlebars tightly to maintain a position.
B)Participants pause within a workout for a brief recovery or rest session.
C)Participants maintain a cadence for a set period of time.
D)Participants keep the torso and shoulders as still as possible while pedaling at a slow cadence.

Question 22

'Rhythm Press' refers to a technique in which:

A)Participants bend at the hip to raise and lower the upper body in rhythm to the cadence.
B)Participants carry out a series of 'jumps'.
C)Participants pedal in time to the music so the participant pushes down on the pedal in time to the music.
D)Participants use hand weights for an upper body workout while spinning.

Question 23

Hand position changes during a section of a workout are:

A)Dangerous as participants can lose their balance.
B)Ineffective as it changes the type of workout.
C)Used only if a participant feels fatigued and needs to change position.
D)Effective as a tool to strengthen the upper body and improve balance.

Question 24

When using hand position changes in a session, participants should:

A)Make the changes quickly, both hands at the same time.
B)Make the changes in time to the beat of the music or cadence, but with one hand at a time.
C)Not make hand position changes; they are unsafe.
D)Make changes when they need too as their hands or arms become tired.

Question 25

Rhythm presses can be done:

A)In the seated position only.
B)In the standing position only.
C)In either a seated of standing position, depending on the skill of the participant.
D)Only when the participant is a very skilled spinner.

Question 26

When simulating a flat road or downhill for recovery, participants should:

A)Lean back in the saddle to simulate riding fast downhill.
B)Lean forward over the handlebars as if they were trying to go faster.
C)Sit up straight and take their hands off the handlebars to stretch.
D)Use a relaxed seated position and concentrate on maintaining form.

Question 27

During recovery sections, participants should:

A)Attempt to keep their cadence in time with your music.
B)Attempt to keep their cadence at around 90 rpm.
C)Adopt whatever cadence is comfortable and allows recovery.
D)Slow their cadence down to about 60 rpm.

Question 28

The best positions for a new or inexperienced participant are:

A)Any positions you need for your workout.
B)Basic seated and standing climb.
C)Only a basic seated position.
D)Whatever they use most on their road bike.