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?
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When should you pedal with light resistance?
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Who is in charge of your intensity?
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What is the minimum number of days of exercise to get a good fitness base?
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What does 'anerobic' refer to?
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How many days in a 5-6 day workout week should be in the anerobic zone?
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What is the heart rate endurance level?
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How long should sessions be to improve fitness?
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As we improve, we'll start to sweat ______.
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Anerobic exercise burns more _______ than fat.
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Aerobic exercise burns more _______ than glucose.
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What do you need to do to build muscle?
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Where does excess protein go?
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What is the primary source of fuel for exercise?
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What are the MACROS categories?
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What percentage of calories should come from carbs?
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What percentage of calories should come from protein?
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What percentage of calories should come from fats?
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What are signs of muscle fatigue?
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Is muscle fatigue good or bad?
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What is the definition of overtraining?
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Intensity is how _______ you're working.
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Lower intensity workouts burn ______.
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When should you hydrate?
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When will electrolytes begin to be depleted?
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Aerobic activity can be defined as ______.
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True or False: Seated climbs on a heavy hill should be taken at 45-50 rpms.
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What does the law of specificity say?
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What is the overload principle?
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True or False: Rest and recovery is just as important as a training session.
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When does HIIT come into play?
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Aerobic doesn't burn a lot of calories....______.
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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!