VBC Quiz Questions

how many gears does a 1/2 turn add to the black bikes? 2 gears 3 gears 4 gears 5 gears you should never cue a 1/2 turn

4

what does 1/2 turn equate to? 2 gears 4 6

4 gears

if the rpm is 85, what should the gear range be? 3-5 4-6 5-7 6-8

4-6

what is the gear range to cue for song 9? 4-8 6-8 8-10

4-8

how long is the classic ride? 45 minutes 40 minutes 50 minutes

45 minutes

what is the rpm range for speed intervals to be performed on? 45-130 65-100 100-130 45-119

45-119

what is the rpm range for song 7? 45-55 45-60 50-65 55-65

45-55

4 corners are best performed in the following RPM range: 60-75 70-80 45-50 45-65

45-65

what is the rpm rang for song 11? 45-65 50-65 60-75 50-70

45-65

if the fast beat of the music is 100 rpm, what is the slow beat? none 99 45 50

50

which song is required to have gear and speed intervals? 2 5 6 7 11

6

what is the rpm range for song 2? 55-65 50-65 60-70 65-75 60-75

60-70

what is the rpm range for song 6? 55-75 60-70 65-75 50-65

60-70

if the fast beat of a song is 128, what is the slow beat? 60 rpm 62 rpm 64 rpm none

64

what is the rpm range for the riders legs to be moving at during song 9? on the beat of the music 50-60 65-90 doesn't matter

65-90

how many songs can choreo be performed in? 12 10 9 7 5 8

7

you may combine the following songs into one song: 4 and 5 6 and 7 10 and 11 7 and 8

7 and 8

If your rpm is 60, what should the gear range be? 5-7 6-8 7-9 9-11

7-9

what is the rpm range for song 10? 65-85 70-80 70-90 75-90 70-85 80-90

70-85

what is the rpm range for song 10? 65-85 70-85 75-90 70-90

70-85

what is the rpm range for song3? 70-80 75-85 80-90 75-90

75-85

music is counted in which of the following meters? 2 4 6 8

8

tap backs are best performed in what rpm range? 50-70 65-80 80-90 100-130

80-90

the rpm range for song 5 is: 75-85 70-90 80-90 80-95 85-95

80-90

what is the rpm range for song 5? 75-85 85-95 75-90 80-90

80-90

what is the rpm range for song 9? 80-100 80-95 80-90 85-120 any RPM is acceptable

80-95

what is the rpm of the song in the demo? 80 85 90 95

90

what is the rpm range for song 1? 90-100 95-115 85-100 90-110 95-120

90-110

what is the rpm range for song 12? 90-120 95-130 85-130 90-130

90-130

what is the "sweet spot" for jumps? 80-100 120-130 95-120 85-130

95-120

what is the rpm range for song 4? 90-115 95-130 100-120 85-130

95-130

the last song of class (12) should feel: as hard as possible easy epic chill anti-climatict

epic

"add a touch and go faster" is the proper cue for a gear and speed interval

false

2nd position is used often

false

It is okay for your knees to track in front of the red resistance knob

false

The delta clip is a small silver metal cleat

false

The power behind your pedal stroke comes from the quad muscle

false

You can stay seated in the saddle and ride with hands in position 3

false

You may use the individual race feature for a gear interval

false

body weight should come forward on the handle bars when doing pushups

false

choreo is required in every class

false

choreography is required in every class

false

cyclestats automatically starts the class

false

elbow drops are acceptable in song 2

false

full lights is a good option for the whole class

false

gear intervals are best when held under for 16 counts

false

gear ranges do not need to be given in every song

false

in song 6, you may do travel backs

false

it is recommended to cue gear 15-20

false

jumps are intervals

false

legs do not need to be on beat to perform rhythm presses

false

rhythm presses on song one are acceptable

false

small adds of gear throughout an entire song is considered performing gear intervals

false

song 1 is about introducing choreography

false

song 10 can have choreo

false

song 9, arms, has no rpm range

false

the blackout option for lighting should be used often

false

the blackout option should be used frequently

false

the blackout should be used in all transitions

false

the connect song should be a "banger"

false

the music should be louder than the instructors vocals

false

travel backs are best performed on 85+ rpms

false

using a cyclestats race is all about the RPMS and maintaining the rhythm

false

you can do speed intervals on a fast flat

false

you can do tap backs on song 10

false

you can ride off beat as many times as you want in the ride

false

you cannot do choreo in song 3

false

you cannot do choreo on a hill

false

you may do a speed interval if the song is 128 rpm's

false

you may do portions of song 10 in the saddle

false

you may do rhythm presses when your legs are off beat?

false

you may sit down for song 11

false

you may sit down in song 5

false

you may slow down the arm movements to the 1/2 beat of the sosng. For example, if the song is 90 rpm, you may perform the movements at the 45 rpm tempo for the whole song.

false

you may start your cyclestats 5 minutes before

false

you must do arms on the bike

false

you must do arms while remaining on the bike

false

you must perform intervals on your fast flat

false

you should teach the whole class in full lights

false

your legs may be off beat while doing rhythm presses?

false

rhythm presses are performed on: hills jogs flats all the above

flats

is adding 1 gear or a "small" turn a gear interval

no

In the song demo 10, how many intervals were performed? none 2 3 4

none

which statement best describes a speed interval? holding behind the rhythm and then catching the beat going as fast as possible pushing past the beat of the music adding resistance and holding the bat of the music

pushing past the beat of the music

which body part do jumps work glutes biceps quads hamstrings

quad

What is the first thing you should ask your riders to do with the resistance when the class begins? nothing remove all the resistance

remove all the resistance

Which statement best describes the Cyclebar workout/ -gym style indoor cycling with little emphasis on rhythm -rhythm based ride with intricate choreography -rhythm based ride with interval training -interval based ride with little emphasis on rhythm

rhythm based ride with interval training

what statement best describes the classic ride? rhythm based ride with interval training interval based ride with performance metrics dance party on a bike vegas style performance

rhythm based ride with interval training

Which setting on the bike is most important? saddle height handlebar height saddle distance to the handlebars all the above

saddle height

what statement best defines what an interval is? push as hard as you can until you can no longer perform go breathless short, intense efforts followed by recovery max out until you pass out

short intense efforts followed by a recovery

the oblique muscles are located: in the arms center of stomach sides of the stomach in the glutes

sides of the stomach

the height of the handle bars should be: lower than the saddle even with the handlebars slightly higher than the saddle doesn't matter

slightly higher than the saddle

which song has zero intervals performed in it? song 1 song 9 song 10 song 12

song 10

what type of intervals were performed in the song 2 demo you just watched? speed gear speed and gear

speed

what is the hybrid interval? tap back plush push ups a toyota prius speed plus gear speed plus rhythm presses

speed plus gear

the music platform used at cyclebar is the following: itunes spotify soundcloud whatever you like

spotify

what is the purpose of an individual race? to hold the beat of the music with as much gear as possible to win to go as fast as possible

to win

elbow drops engage which body part? elbows chest triceps biceps

triceps

Bike safety and set-up is very important

true

Cyclebar is a rhythm based ride

true

The pedals can accommodate both the SPD and Delta clips

true

The saddle height pin is found at the rear of the bike

true

When riding in 1st position, the center arch(white backs) or center (black bikes) is used for choreography only?

true

choreo should always start on the down beat of the music

true

gear ranges should be given in 2-3 ranges

true

group stats show the average of the whole class

true

high repetitions are at least two sets of 8

true

in song 10, you must provide a rpm and gear range

true

instrumental songs are a good choice for connect

true

jumps are performed in 8,4, and 2 counts

true

numerical cueing during arms is very important

true

patterning and repetition is encouraged when programing intervals within each song

true

song 9 can be done off or on the bike

true

the "group" feature averages the effort of the entire class

true

the class will automatically end when the allotted time for class is over

true

the connect song should have minimal light changes

true

the music largely dictates what types of intervals is performed?

true

the rpm range for song 8 is 85-130?

true

the two weighted bar options are 4lbs and 6lbs

true

when your foot is at the bottom of the pedal stroke, you should be able to see the top of your foot

true

you can do gear intervals on a fast flat

true

you cannon do intervals or choreo in connect

true

you may combine songs 7 and 8

true

you may combine upper body choreo with tap backs

true

you may perform off beat intervals on a fast flat

true

you may program a fast flat road to hold the beat of music the entire song?

true

you may ride behind the beat of the music in one song

true

you must cue rpm and gear for song 9

true

you must start your class with the "race" feature selected

true

you should always aim for quality over quantity with gear intervals

true

you should count in and out of almost every transition

true

you should keep a consistent lead leg throughout each song

true

How important are non-numerical transitions? Not important somewhat very

very

Numerical cueing is: not important somewhat very

very

intervals are: somewhat important very important not important

very

vocal variety and pitch when cueing is: not important somewhat very

very

How long into each new song should the rpm/gear be given to the riders? within 5 seconds within 30-45 seconds doesn't matter you don't need to give each song

within 30-45 seconds

are rpms and bpms the same thing?

yes

can a song have a fast beat and a slow beat?

yes

what position do you execute jumps in? 1st 2nd 3rd

2nd

How many full turns should the riders add to establish a baseline to start the ride? 3 1 2 none

3

How many positions are there on the bike? 1 2 3 4

3

how many full turns need to be added to the black bikes when starting a class? 0 1 2 3 4

3

How many 'pins' are there to adjust on the CycleBar bike? 1 2 3 4

4

how many fast flats should you have in each playlist? 1 2 3 4

1

what does a small tap equate to? 1 gear 2 3 none

1 gear

how many songs can the cyclestats be used in a classic ride? 1-2 2-3 3-4 as many as you like

1-2

in the song 4 demo you just watched, what was the rpm? 95 100 105 110

100

rhythm presses are best performed in what rpm range? 80-95 90-100 100-130

100-130

in the demo you just watched, what were the rpms? 90 95 100 105 120

105

how many songs are in the classic ride? 10 9 11 12 13 as many as you want

12

what is the rpm range for a fast flat? 100-130 110-120 120-130 128-130

120-130

how many types of intervals do we have? 1 2 3 as many as you like

2

How many gears does 1/4 add to the black bikes? 1 2 3 4

2 gears

what does 1/4 turn equate to? 1 gear 2 3 4

2 gears

How many intervals need to be executed in a cyclebar ride? 10-15 15-20 20-25 20-30 as many as you would like

20-30

Which comes first when cueing at the top of each song? RPM gear

RPM

The height of the saddle is measured by: How tall you are in feet and inches the length of your leg Where ever you are most comfortable By measuring the length of you arm

The length of your leg

what best describes a gear interval? adding anywhere from 2-4 gears while holding the beat adding a small touch of resistance adding as much gear as possible, abandoning the beat

adding anywhere from 2-4 gears while holding the beat

the audio source tablet has a which audio source option: ipad dj bluetooth all the above

all the above

what is NOT a speed interval? catching the beat of the music doing tap backs adding resistance and holding the beat of the music all the above

all the above

What is the proper way to cue a race? go as fast as possible destroy your neighbor best gear and best rpm do whatever you want

best gear and best rpm

when using a cyclestats race, you must cue the following: hit the rpm of the music go as fast as you can best effort best gear and speed

best gear and speed

what is the proper cueing for a race? best effort go as fast as you can beast gear/best speed add gear and hold rhythm

best gear/best speed

How do you activate the bike brake? by pedaling backwards by clipping out by pressing down on the resistance knob there is no brake

by pressing down on the resistance knob

what are the 4 main muscle groups we focus on for arms? chest, bicep, quads, and triceps chest, shoulders, triceps, and lats chest, shoulders, biceps, and triceps chest, hamstrings, triceps, and shoulders

chest, shoulders, biceps, and triceps

the ride you just watched was: empower classic connect performance

classic

Which body part can help measure the saddle distance to the handlebars? forearm hand elbow torso

forearm

in the song 5 demo you just watched, what type of intervals were performed? speed gear gear and speed there were none

gear

what type of intervals MUST be performed in song 6? gear speed gear and speed none whatever you like

gear and speed

what type of intervals are required for song 6? gear speed gear and speed whatever you like

gear and speed

what type of intervals can be performed on fast flats, 120-130 rpm's? gear only speed only either gear or speed none

gear only

the basis of a cyclebar ride is: choreography intervals cyclestats

intervals

tap backs are best performed on: hills jogs flats

jogs

which statement best describes the lighting element of cyclebar? it should feel like a rock concert keep the lights the same vibe the whole ride less is more energetic and wild

less is more