Fitness Training and Cycling Setup

Questions and Answers

The saddle should be at _______ level.

waist level / belly button height

If your hips are rocking, what does that indicate?

saddle is too high

Where should the bars be positioned?

on level with saddle

What is the foot placement on the pedal?

ball or just under Signup and view all the answers

When should you pedal with light resistance?

warm up and cool down Signup and view all the answers

Who is in charge of your intensity?

ME Signup and view all the answers

What is the minimum number of days of exercise to get a good fitness base?

3-5 Signup and view all the answers

What does 'anerobic' refer to?

falls above aerobic, harder, more labored breathing Signup and view all the answers

How many days in a 5-6 day workout week should be in the anerobic zone?

2 days Signup and view all the answers

What is the heart rate endurance level?

65-80% Signup and view all the answers

How long should sessions be to improve fitness?

45-60 minutes Signup and view all the answers

As we improve, we'll start to sweat ______.

sooner and more Signup and view all the answers

Anerobic exercise burns more _______ than fat.

glucose Signup and view all the answers

Aerobic exercise burns more _______ than glucose.

fat Signup and view all the answers

What do you need to do to build muscle?

eat more food (calories) Signup and view all the answers

Where does excess protein go?

it is stored as fat Signup and view all the answers

What is the primary source of fuel for exercise?

carbohydrates Signup and view all the answers

What are the MACROS categories?

carbs, protein, fats Signup and view all the answers

What percentage of calories should come from carbs?

55% Signup and view all the answers

What percentage of calories should come from protein?

15% Signup and view all the answers

What percentage of calories should come from fats?

30% Signup and view all the answers

What are signs of muscle fatigue?

slowing down, heavy legs, soreness Signup and view all the answers

Is muscle fatigue good or bad?

False Signup and view all the answers

What is the definition of overtraining?

multiple days of muscle fatigue without days of recovery Signup and view all the answers

Intensity is how _______ you're working.

HARD Signup and view all the answers

Lower intensity workouts burn ______.

more fat than glucose Signup and view all the answers

When should you hydrate?

before, during, after workout Signup and view all the answers

When will electrolytes begin to be depleted?

2 hours of prolonged exercise, sweat a lot because of environment Signup and view all the answers

Aerobic activity can be defined as ______.

any activity where you can breathe through your nose and talk Signup and view all the answers

True or False: Seated climbs on a heavy hill should be taken at 45-50 rpms.

False Signup and view all the answers

What does the law of specificity say?

our bodies will respond to whatever type of training they are exposed to Signup and view all the answers

What is the overload principle?

too much to handle / more than you normally do Signup and view all the answers

True or False: Rest and recovery is just as important as a training session.

True Signup and view all the answers

When does HIIT come into play?

when you have a base Signup and view all the answers

Aerobic doesn't burn a lot of calories....______.

the highest level does Signup and view all the answers

Study Notes

Saddle and Bike Setup

Saddle height should be at waist level or belly button height.
If hips are rocking, the saddle is too high.
Handlebars should be on level with the saddle.

Pedaling and Resistance

Foot placement on pedals should be at the ball or just under.
Pedal with light resistance during warm-up and cool-down sessions.

Personal Responsibility and Exercise Frequency

Individual is responsible for their exercise intensity.
A minimum of 3-5 days of exercise is essential for establishing a good fitness base.

Exercise Intensity and Duration

Anaerobic exercise involves more labored breathing, occurring above aerobic levels.
Aim for 2 days in the anaerobic zone in a 5-6 day workout week.
Heart rate endurance should be maintained at 65-80%.
Fitness improvement sessions should last 45-60 minutes.

Body Response and Fatigue

Increased sweating occurs sooner as fitness improves.
Anaerobic exercise burns more glucose than fat; aerobic exercise burns more fat than glucose.
Signs of muscle fatigue include slowing down, heavy legs, and soreness.
Muscle fatigue is considered beneficial for growth.
Overtraining is defined as multiple days of muscle fatigue without recovery.

Nutrition and Macronutrients

Building muscle requires increased caloric intake.
Excess protein is stored as fat; carbohydrates serve as the primary fuel source for exercise.
Macronutrient distribution: Carbs (55%), Protein (15%), Fats (30%).

Hydration and Electrolytes

Hydration should occur before, during, and after workouts.
Electrolytes begin to deplete after 2 hours of prolonged exercise, especially in hot conditions.

Defining Aerobic Activity

Aerobic activity allows for breathing through the nose while talking.
Seated climbs on a heavy hill should not be performed at 45-50 RPMs.

Training Principles

The law of specificity states that the body responds to the type of training it's exposed to.
The overload principle refers to doing more than what the body is accustomed to.
Rest and recovery are just as critical as training sessions.
High-Intensity Interval Training (HIIT) is effective once a fitness base is established.

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Description

Test your knowledge on the fundamentals of saddle and bike setup, as well as exercise intensity and frequency. This quiz covers essential aspects of cycling and fitness training, including personal responsibility, anaerobic and aerobic exercise. Get ready to enhance your understanding of effective workout strategies!