Spinning Certification Chapters 1/2
What positions can be used for a seated flat?
1, 2, or 2.5
What are the hand positions for Jumps?
2 or 2.5
What are the hand positions for Running on a Hill
2 or 2.5
What are the hand positions for a seated climb?
2 or 2.5
What are the hand positions for a standing flat and running?
2 or 2.5
What are the Hand Positions for Sprints on a Flat
2, 2.5, and 3
What are the hand positions for Jumps on a Hill
2, 2.5, and 3
What are the hand positions for Sprints on a Hill
2, 2.5, and 3
What are the hand positions for a standing climb?
3
What is the RPM range for Jumps on a Hill
60-80 RPM
What is the RPM range for Running on a Hill
60-80 RPM
What is the RPM Range for Sprints on a Hill
60-80 RPM's
What is the RPM Range for a standing climb?
60-80 RPM's
What is the RPM range for a seated climb?
60-80 RPM's
What is the RPM range for a seated flat?
80-110
What is the RPM range for a standing flat and running?
80-110 RPM
RPM Range for Sprints on a Flat
80-110 RPM's
What is the RPM Range for Jumps?
80-110 RPM's
What is the way to set up a rider using Saddle Height?
Ask the rider to stand directly next to the saddle of the bile, lift the inside leg to 90 degrees and line up the back of the saddle with the top of the thigh. An alternate method is to ask the rider is to place his or her finger on the ball and hip socket joint and match that level
Cues for Sprints on a Flat
Begin in a Seated Flat in Hand Position 2 or 2.5. Increase resistance to moderately heavy. Lift out of the saddle, take hand position 3 and pedal for 3-5 seconds to overcome the resistance load in order to reach the upper end of the cadence range. Return to the saddle in hand positions 2 or 2.5 and maintain the momentum of high intensity effort, completing the sprint for 5-25 more seconds (duration depends on the goal of the profile). And, to recover, reduce the resistance to light and pedal slowly. Attempt to find a sustainable rhythm so the heart rate cam recover to the ;power amend pf the target training zone.
Cues for Sprints on a Hill
Begin in a seated climb, and increase the resistance to heavy. Burst out of the saddle to hand position 3 and attain the upper end of the cadence range and sprint for 5-30 seconds. And, recover in a Seated Flat with moderate resistance.
What are the Cues for a Seated Flat?
Choose a light to heavy resistance on the resistance knob- a seated flat can be used for everything from recovery rides to work intervals. Place hands in position 1, 2, or 2.5, keeping elbows soft, shoulders away from the ears and eyes forward. Connect butt bones to the widest part of the saddle and hold the pelvis in a neutral position. And, stay connected to the entire circular motion of the pedal stroke. Apply a consistent amount of effort throuought each stroke.
Cues for Standing Flat/Running
Choose sufficent resistance to support standing on the pedals, and place hands in positions 2 or 2.5 and stand up.
About Hand Position 1
Hand Position 1 is for seated flats with easy to moderate intensity. Some examples of when hand position 1 is used is warmup, recovery after intervals, endurance drills, and cool down. It teaches riders the skill of relaxation and enables rhythm and connection to the bike.
About Hand Position 2
Hand Position 2 creates more stability and opens up the chest for optimal air exchange. The majority of riding time is spent here. Hand position 2 is used for seated flats, standing flats, seated climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, and sprints on a hill.
About Hand Position 2.5
Hand position 2.5 is another option for any movements for which a rider would use hand position 2. Those who require a longer reach may slide hands to the outside of the handlebars.
About Hand Position 3
Hand position 3 is only used wen standing with heavy resistance and during the standing positions of jumps on a hill, sprints on a flat/hill.
Cues for Hand Position 3
Increase Resistance, Stand up and grasp the end of the end of the handle bars with the palms inward, and knuckles out. Wrap fingers lightly around the bars with thumbs over the ends. And, adjust resistance as needed to maintain a smooth pedal stroke and keep a relaxed grip on the handlebars.
Cues for Standing Climb
Increase resistance until the pedal stroke feels somewhat difficult to maintain. Reach one hand at a tie out to hand position 3 and transition hips out of the saddle. And, keep hips balanced over the pedals
How should the pedals be set up if the rider is not wearing cycling shoes
Instruct riders to align the ball fo the foot over the center of the pedal and pull the strap snug. Before, the instructor should check to see if their laces are double knotted or tucked in to ensure that they don't get tangled in the pedals or around the crank arms. If laces are not double knotted or tucked in. The instructor should inform the rider that they have to be double knotted or tucked in.
What is the way to set up a rider using Heel Check?
Instruct the rider to sit in riding position: sitting on the widest part of the saddle, hands comfortably on the handlebars, with a neutral spine. Have the rider place the crank arms straight up and down (12:00 and 6:00) and then place a heel on the pedal spindle of the bottom (6:00) pedal, leaving the foot parallel to the floor. In this position, the knee should be fully extended and the hips should be level. If not, adjust the saddle up or down as needed.
How should the pedals be set up if the rider is wearing cycling shoes?
Instruct the rider to sit on the saddle and place the shoe in a tow down position until they feel contact, then push the heel down to lock it into position. The instructor should remind riders that if cycling shoes are used to check the cleat tension on the pedals, so there is a slight movement side to side when the heel is clipped in. To remove the cycling shoes from the pedals, the rider should turn their foot to the left or to the right.
What happens if the seatpost is too high or too low
It is unsafe
Jumps
Jumps are designed to teach transitioning skills. They are performed by maintaining consistent RPM's while shifting in and out of the saddle, with the butt bones coming all the way into the saddle before lifting back out.
Jumps on a Hill
Jumps on a Hill are an advanced movement. They are vigorous and involve moving from a seated climb to a standing climb at regular intervals.
Cues for jumps?
Keep hands in position 2 or 2.5 and choose light to moderate resistance. Choose a comfortable cadence and maintain it while pushing off the pedals to stand up. Fully transition body weight onto the pedals. When ready, sit back down. Fully transition body weight into the saddle. And, focus on smooth transitions from the saddle, out and back down.
Cues for Hand Position 2.5
Keep shoulders relaxed elbows soft, wrists in neutral alighment, shoulders back and eyes forward. Also, lightly grip fingers with the thumbs toward the inside of the bars, maintaining neutral wrists.
Cues for Jumps on a Hill
Maintain Hand Position 2 or 2.5 and slowly add resistance to simulate the hill growing steeper. When the pedal stroke feels uncomfortable, stand up, transitioning to hand position 3. You can choose to maintain or increase RPM's. Feel the pedal stroke smooth out and maintain for several more seconds. And, transition back to the saddle, return to hand position 2 or 2.5 and repeat.
Cues for a seated climb
Moderately increase the resistance to create a hill. Place hands in position 2 or 2.5, keeping elbows soft, shoulders away from ears and eyes forward. And, buttocks may shift slightly to the rear of the saddle to maximize hamstring usage.
What is the way to set up a rider with knee at 25-35 degrees of flexion
Once the heel check is complete, request that the rider place the balls of his or her feet over the center of the pedals. This is when the rider should either clip in or be assisted into the toe cages and shown how to pull the strap snug. If the heel check was done correctly, there should be a slight bend in the knee between 25-35 degrees on the leg in the 6:00 position.
Cues for Running on a Hill
Place hands into positions 2 or 2.5, and adjust to moderate resistance so it feels like a hill. Stabilize RPM's between 60-80 RPM's. Maintain hand position 2 or 2.5, and, keeping the momentum in the legs, stand up, positioning hips over the pedals. And, keep the body stable so that the legs maintain an even and smooth RPM's
Cues for Hand Position 2
Place palms over handlebars with thumbs resting on top or inside of the curve. Point fingers down, point knuckles forward and keep wrists neutral. And, maintain a soft pend in the elbows, leeping shoulders relaxed and eyes forward.
Cues for Hand Position 1
Rest hands in the center of the handlebars with weight on the outer edges to maintain circulation to wrists and palms and keep elbows slightly bent, shoulders relaxed, and eyes forward.
Running on a Hill
Running on a Hill is an advanced movement. Due to the increased resistance and faster RPM's involved with Running on a Hill, beginners should master the Standing Flat before they attempt Running on a Hill for any length of time.
Seated Flat
Seated Flats may be used throughout a workout during class for warm up, recovery, cool down and even as the primary position for work intervals when efficiency is the goal.
How should you adjust the handlebar For/Aft
Some spinner bikes have a fourth adjustment for the handlebars that adds three inches to the for/aft adjustment. This enables the rider to adjust the reach and comfort and proper upper body adjustment. This enables the rider to adjust the reach for comfort and proper upper body extension. The handle bars should be positioned to the preferred height. The instructor should also have the rider continue to keep his or her hands on the handlebars and place the pedals at 3:00 and 9:00, with the forward foot at 3:00. Adjust reach for or aft to attain the most comfortable distance.
Sprints on a Flat
Sprints on a Flat are an advanced technique in which the rider executes a high performance effort by coupling moderate to heavy resistance and high RPM's for 5-30 seconds, followed by an active recovery of 1-3 minutes.
Sprints on a Hill
Sprints on a Hill are an advanced technique that begins in a seated climb and transitions to standing. Sprints on a hill are used in interval and race profiles. The benefits are the same as Sprints on a Flat, as are the safety concerns.
Standing Climb
The Standing Climb mirrors the same movement that cyclists perform while climbing a steep hill. It is the most powerful position for climbing, allowing a rider to work more effectively with heavy resistance.
Standing Flat/Running
The Standing Flat is a movement that increases the energy released due to the fact that the riders body weight is no longer supported by the saddle and more force is applied to the pedals.
How should you adjust the handlebar height?
The main goal of the handlebar adjustment on a spinner bike is comfort. Riders are encourage to place the bars in a position that allows for natural extension of the arms, relaxation in the shoulder griddle and comfort in the torso for optimal breathing. Ideally, the riders elbows should be slightly bent, with no straining to reach the bars. Raising the bars up brings them closer while lowering them puts them far away. On outdoor bikes, riders make handlebar adjustments for aerodynamics, which is not relevant indoors. Riders should raise or lower the bars according to their comfort level.
Seated Climb
While seated firmly in the saddle, increase the resistance on the resistance knob to perform a seated climb
Should the rider remember their settings for next time
YES
What are the rider safety guidelines before class to the Spinning Program?
•Consult a Physician Before Starting Spinning •Wear Comfortable Clothing Made of Breathable Fabric and Cycling-Specific Shoes or a Pair of Athletic Shoes with a Firm Sole (Padded Cycling Shorts Recommended) •Bring Water and Sweat Towel to Every Class •Inform Instructor if New to Set Up Bike •All Spinner Bikes Have a Fixed Gear, Meaning Rider Cannot Coast. Stop By Pushing Down on Resistance Knob (Acts as Brake) •DOUBLE CHECK SETUP •Inform Riders to Tighten Pop Pins and Adjustments on Seatpost, Handelbars, Saddle
What are the Instructor Safety Guidelines After Class?
•Cue Riders Through Cool Down •Lead Class Through Full Body Stretch •Follow Facility Guidelines for Resetting Bikes for Next Class •Thank Riders for Attending, Remind them to Continue to Hydrate, and Offer To Answer Questions
What are the rider safety guidelines after class?
•If Cycling is New in Workout, Riders Will Likely have Sore Muscles After class. Decreases Over Time. Remind Riders to Stretch Off the Bike to Improve Flexibility •Encourage Riders to Attend 2-3 Spinning Classes Per Week to Build Good Aerobic Base
What are the instructor guidelines prior to starting class?
•Introduce Yourself, Ask if There are New Riders. Set Up Anyone Who is New by Determining Proper Saddle Height, Saddle For/Aft Adjustment, Handlebar Height and, if Applicable, Handelbar For/Aft Adjustments •Ask Riders to Tighten Pop Pins and Double Knot or Tuck in Shoe Laces •Once Setup is Complete and Safety Checks Have Been Made, Briefly Explain Profile, Goals, and Intensity of Class
What are the Instructor Safety Guidelines During Class?
•Remind Riders They Can Go at Their Own Pace, No Matter What Their Fellow Riders are Doing •Cue Intensity and RPM's Throughout Ride •Familiarize New Riders with All Movements at Reduced RPM's to Encourage Control and Good Form •Remind Riders to Maintain Connection to Resistance Knob Throughout Ride •Cue Hydration Breaks Throughout Ride
What are the rider safety guidelines during class
•Start With Lower Resistance, and Lower RPM's to Support Safe and Effective Cycling Technique, and Smooth Transitions •Focus on Form Cues Instructor Gives You, Remember to Breathe and take Water Breaks •Listen to Body, IF YOU BEGIN TO FEEL DIZZY, SLOWLY STOP PEDALING, AND CAREFULLY DISMOUNT OFF THE BIKE, AND INFORM INSTRUCTOR IMMEDIATELY.
