Spinning Certification Chapters 1/2 Flashcards

Consult a physician before starting spinning, wear comfortable clothing made of breathable fabric and cycling-specific shoes or athletic shoes with a firm sole, bring water and a sweat towel to every class, inform instructor if new to set up bike, double check setup.

Start with lower resistance and lower RPMs, focus on form cues from the instructor, listen to the body, and inform the instructor if feeling dizzy.

Remind riders to stretch off the bike, encourage attendance of 2-3 spinning classes per week to build a good aerobic base.

<p>Introduce yourself, set up new riders, ask them to tighten pop pins and double knot or tuck in shoe laces, explain profile, goals, and intensity.</p> Signup and view all the answers

<p>Remind riders they can go at their own pace, cue intensity and RPMs, familiarize new riders with movements and cue hydration breaks.</p> Signup and view all the answers

<p>Cue riders through cool down, lead a full body stretch, follow facility guidelines for resetting bikes, thank riders for attending, and remind them to hydrate.</p> Signup and view all the answers

<p>Ask the rider to stand next to the saddle, lift the inside leg to 90 degrees, and line up the back of the saddle with the top of the thigh.</p> Signup and view all the answers

<p>Instruct the rider to sit in riding position, place crank arms vertically, and check if knee is fully extended with hips level.</p> Signup and view all the answers

<p>Ensure that the balls of the feet are over the center of the pedals and that there is a slight bend in the knee when in the 6:00 position.</p> Signup and view all the answers

<p>True</p> Signup and view all the answers

<p>True</p> Signup and view all the answers

<p>Adjust the handlebars for comfort, with slightly bent elbows and no straining to reach the bars.</p> Signup and view all the answers

<p>Position handlebars for comfort, adjusting reach for proper upper body extension.</p> Signup and view all the answers

<p>Align the ball of the foot over the center of the pedal and check that laces are double knotted or tucked in.</p> Signup and view all the answers

<p>Instruct the rider to sit on the saddle and lock the shoe into the pedal by pushing the heel down.</p> Signup and view all the answers

<p>Hand Position 1 is for seated flats with easy to moderate intensity used during warmup, recovery, and cool down.</p> Signup and view all the answers

<p>Rest hands in the center of the handlebars, keep elbows slightly bent and shoulders relaxed.</p> Signup and view all the answers

<p>Hand Position 2 provides stability and is used for a majority of riding time, including seated and standing flats.</p> Signup and view all the answers

<p>Palms over handlebars, thumbs resting inside the curve, point fingers down, wrists neutral.</p> Signup and view all the answers

<p>It's an option for movements where longer reach is required, allowing hands to be placed outside of the handlebars.</p> Signup and view all the answers

<p>Keep shoulders relaxed, elbows soft, and wrists neutral while gripping the handlebars.</p> Signup and view all the answers

<p>It's used for standing with heavy resistance and during standing positions of jumps.</p> Signup and view all the answers

<p>Increase resistance, stand up, grasp the handlebars with palms inward and knuckles out.</p> Signup and view all the answers

<p>80-110 RPM.</p> Signup and view all the answers

<p>Positions 1, 2, or 2.5.</p> Signup and view all the answers

<p>Choose light to heavy resistance, place hands in positions 1, 2, or 2.5, and maintain a neutral pelvic position.</p> Signup and view all the answers

<p>80-110 RPM.</p> Signup and view all the answers

<p>Positions 2 or 2.5.</p> Signup and view all the answers

<p>Choose sufficient resistance, place hands in positions 2 or 2.5, and stand up.</p> Signup and view all the answers

<p>80-110 RPM.</p> Signup and view all the answers

<p>Positions 2 or 2.5.</p> Signup and view all the answers

<p>Keep hands in position 2 or 2.5, choose light to moderate resistance, and focus on smooth transitions.</p> Signup and view all the answers

<p>60-80 RPM.</p> Signup and view all the answers

<p>Positions 2 or 2.5.</p> Signup and view all the answers

<p>Increase resistance to create a hill, keep hands in position 2 or 2.5.</p> Signup and view all the answers

<p>60-80 RPM.</p> Signup and view all the answers

<p>Position 3.</p> Signup and view all the answers

<p>Increase resistance, transition hips out, and maintain balance over pedals.</p> Signup and view all the answers

<p>60-80 RPM.</p> Signup and view all the answers

<p>Positions 2 or 2.5.</p> Signup and view all the answers

<p>Place hands in positions 2 or 2.5, adjust to moderate resistance, and stabilize RPMs between 60-80 RPMs.</p> Signup and view all the answers

<p>60-80 RPM.</p> Signup and view all the answers

<p>Positions 2, 2.5, and 3.</p> Signup and view all the answers

<p>Maintain hand position 2 or 2.5, slowly add resistance, and transition back to the saddle.</p> Signup and view all the answers

<p>80-110 RPM.</p> Signup and view all the answers

<p>Positions 2, 2.5, and 3.</p> Signup and view all the answers

<p>Begin in a seated flat, increase resistance, and maintain momentum during the sprint.</p> Signup and view all the answers

<p>60-80 RPM.</p> Signup and view all the answers

<p>Positions 2, 2.5, and 3.</p> Signup and view all the answers

<p>Begin in a seated climb, increase resistance, and burst out of the saddle to hand position 3.</p> Signup and view all the answers