Question 1

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

Accepted Answer

The beginning of a workout should include all of the choices from this question. The beginning of a workout should include an introduction of the spinning instructor to the class, a brief overview of the workout, and a thorough warm up. It is important to welcome class participants, especially new participants, by introducing yourself before explaining to the class what the workout will involve. The warm up will prepare participants for the main body of the work out ahead.

Question 2

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

Accepted Answer

The warm up at the beginning of a spinning class should be gradual and comprehensive, containing an explanation of the work out ahead. Your class will most likely contain a wide range of participants with a variety of levels of experience from seasoned spin class participants to first timers. The warm up should set the tone of inclusiveness as well as provide a comprehensive warm up for all participants.

Question 3

The workout design:

Accepted Answer

The workout design should accommodate all participants so that each participant can set the level of effort appropriate to their ability. An explanation of the workout will help prepare and motivate your participants for the coming effort. The explanation should inspire participants to work hard while emphasizing they can set their own level of effort, so that each participant feels included and that the workout will challenge them while not being overwhelmed.

Question 4

Intervals in a spin program can include:

Accepted Answer

Intervals in a spin program can include any of the items on this list. Intervals describe the alternating of a period of effort with a period of rest, such that the period of effort stimulates the heart rate. Intervals may be designed to utilize sprints, climbs, or even longer periods of seated spinning against resistance, as long as there is a structured repetition of effort and rest. Different types of intervals also contribute to different fitness objectives.

Question 5

Intervals in a spin program can be:

Accepted Answer

Intervals in a spin program can be any of the lengths listed here. The length of the interval depends on the level of effort, the length of the rest period, and the desired fitness aspect. Longer intervals are usually used to develop muscular endurance, and have rest intervals of less than the interval. Shorter intervals are used with greater efforts to develop power or speed, and have rest intervals that can be as much as twice as long as the effort.

Question 6

Intervals are mainly used to:

Accepted Answer

Intervals are mainly used to increase fitness by stimulating the heart rate to a high level before allowing it to recover. Intervals allow participants to work at a much higher level of effort for a short period than they could sustain for a longer time. This places the cardiovascular system under short periods of high stress, with a recovery period in between, and is a very effective tool for increasing overall cardiovascular fitness.

Question 7

Intervals in a spin program describe:

Accepted Answer

Intervals in a spin program describe a workout program that alternates between periods of effort and rest. The effort may be climbing, sprinting, or other efforts, but will last no more than a few minutes and have a period of easy spinning to recover in between each effort.

Question 8

The best programs to help participants seeking weight loss are:

Accepted Answer

The best programs to help participants seeking weight loss are programs with intervals of high intensity and recovery or long intervals of steady state pedaling with a medium resistance. Both programs increase the participant's heart rate and therefore increase caloric output and supports weight loss. Programs where participants sweat a lot are not necessarily the best for weight loss.

Question 9

The best programs to build muscular endurance are:

Accepted Answer

The best programs to build muscular endurance are long intervals of steady state pedaling with a medium resistance. Intervals of four or more minutes at a resistance and a comfortable cadence of between 80 and 95 rpm that lead to lactic fatigue at the end of the interval will increase muscular endurance. High cadence sprint intervals, programs with lots of out-of-the-seat peddling, and short intervals at a very high resistance can be components of an overall training program, but are not as effective for building endurance.

Question 10

The best time to plan your routine is:

Accepted Answer

The best time to plan your routine is in advance of the class. Planning ahead will ensure you have suitable music ready, that your workout will fit into the time allowed, and enable you to concentrate on your participants during the class. Proper preparation of your workout will help ensure your class runs smoothly.

Question 11

When planning a workout, make sure you:

Accepted Answer

When planning a workout, make sure you incorporate varied elements so that participants get a comprehensive workout. While you may want to focus on a particular aspect of fitness in a class, every workout should include a variety of elements, as well as a warm up and cool down. Variety in workouts will increase fitness and maintain participant motivation.

Question 12

As a basic guide, a spinning workout:

Accepted Answer

A spinning workout should contain a warm up, main set, and a warm down. A warm up is essential to make sure that participants are ready for the effort of the main set. A warm down is important so that participants can warm down safely, and allow their heart rates to lower from the effort of the main set before getting off the bike.

Question 13

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

Accepted Answer

A warm up is important in planning a spinning workout because it prepares the participants physically for the main set. The warm up serves to increase blood flow to muscles, and mobilize and stretch them from a state of rest in order to prepare them for the effort of the main set. A thorough warm up also significantly reduces the risk of injury.

Question 14

Before every session you should ask all participants:

Accepted Answer

Before every session you should ask participants if anyone has any injuries or health issues that may affect their participation. Even if some participants have been attending your class regularly, you should still conduct a health check of all participants before every class. Participants may have developed an injury or illness since starting your classes, and may need to be reminded to let you know that their health status has changed.

Question 15

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

Accepted Answer

Prior to planning each class, it is most important to consider what the participants are looking to achieve or gain from the class. Each class and each participant is different. However, you must consider this question before you can attempt to meet the needs and goals of your class with your training plan. Plan a class that will be applicable for the goals of the class, and that each individual will be able to tailor to his or her goals.

Question 16

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

Accepted Answer

In planning your class, the main tools you will use for planning warm up, main set, and warm down are varying levels of cadence and intensity. As a baseline, your training plan will be split down into sections in which you will instruct your class in what level of cadence and intensity they should aim to achieve. Decide on the structure of your workout and be sure to choose music that is conducive to the required cadence and level of intensity.

Question 17

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

Accepted Answer

When planning a spin class, you should make sure that the music is compatible with the length of each section. Prepare your playlists in advance, and edit each track to the desired length. It is disruptive to the flow of the class if you have to stop the session between each movement of section to try and find the next track.

Question 18

When planning a class, the basic structure should be:

Accepted Answer

When planning a class, the basic structure should be warm up; main set; warm down. As a general guide, every workout must contain a warm up and a warm down. These can be tailored to the effort planned for the main set. The main set should be planned and structured around the aims and goals of the class and participants.

Question 19

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

Accepted Answer

When planning a class, high cadence should not be an aim of the warm up. The warm up for a spin class should be focused on preparing the body for the effort of the main set. The main set might include some cadence variation, but to attempt sprints or very high cadence without a comprehensive warm up would increase the likelihood of injury.

Question 20

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

Accepted Answer

When planning a class, lowering heart rate prior to dismount and stretching should not be an aim of the main set in the workout. Answers A, B and D should be a part of the planning process for the main set in every spin class. Stretching off the bike should be reserved for the warm up and warm down, and lowering the heart rate prior to dismount is a function of the warm down.

Quiz 10: Routine