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