Indoor cycling instructor Examination


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INDOOR CYCLING INSTRUCTOR EXAMINATION
BLOCK ONE
1. A muscle has the capability of receiving and responding to various stimuli. It may respond to a nerve impulse, an electrical stimulus applied directly to the surface of the muscle or to a sharp blow to the muscle or one of its tendons. This characteristic is known as __________. *
2. The aerobic system utilizes __________ for activity or exercise lasting longer than 2 to 3 minutes. *
3. The contractile proteins found within the thin and thick myofilments of skeletal muscle include: *
4. With a __________ contraction, the muscle shortens as the weight is moved against the force of gravity; therefore, the positive is accomplished. With a __________ contraction, the muscle lengthens as weight is move in the direction of the force of gravity; under these circumstances, gravity rather than muscle contraction is the force responsible for the movement. *
5. The muscle primarily responsible for a particular movement is called a (an): *
6. __________ fibers are an intermediate type of fiber and are sometimes referred to as fast-twitch oxidative, glycolytic or FOG. This is a large fiber that has good oxidative (aerobic) and glycolytic (anaerobic) properties. This fiber is adaptable to endurance as well as power or speed activities. *
7. The energy to perform long-term exercise (i.e, 15+ minutes) comes primarily from: *
8. Which of the following statements regarding (DOMS) is/are true? *
9. Which of the following is NOT a major food fuel during exercise? *
10. In general, the higher the intensity of the activity, the greater the contribution of: *
11. Which muscle protein contains many cross-bridges? *
12. How does the golgi tendon organ respond when stressed? *
13. Which muscle fiber type has the highest potential for endurance activities? *
14. Muscular soreness associated with actual muscle damage results primarily from which of the following? *
15. A decrease in muscle size and strength due to inactivity is known as? *
16. What do the initials ATP mean in relation to muscular activity? *
17. Which acronym refers to an acceptable method of determining training intensity? *
18. The following is true regarding High Blood Pressure. *
19. An elevation of either the systolic or diastolic blood pressure is classified as hypertension. The elevation must be measured on two different days, preferably several days apart. To be classified as hypertension, the blood pressure should be more than: *
20. For an activity to be considered cardiovascular, it: *
21. Muscular contraction occurs at the level of the sarcomere within the myofibrils. The actin filaments slide inward over the myosin filaments resulting in: *
22. Which are principles of training? *
23. A point on a limb closer to the trunk is called: *
24. Knee extensions are performed in which movement planes? *
25. Which of the following would be beneficial in preventing heat injury? *
26. In preventing injuries, hydration is very important because: *
27. In order for a two joint muscle to assist with the movement that is not its primary function, the muscle must be _____________ at one end. *
28. Lordosis is a back disorder in which the pelvic girdle has *
29. __________________are connective tissue that connect bone to bone, while _____________________are connective tissue that connect a muscle to the bone. *
30. The ability for muscle tissue to shorten or to contract when it is stimulated is known as *
31. Which group of muscles are responsible for extension of certain joints of the body? *
32. In what position should the feet be on the pedals? *
33. When the leg is extended at the bottom of the pedal stroke, what degree should the knee bend be? *
34. "Knee out", is a common sign of: *
35. What is the recommended height that beginning students should raise their handlebars to? *
36. The most efficient cadence is: *
37. Regarding cycling, what is the advantage of the Rate of Perceived Exertion? *
38. What are the two basic ride position on the bike? *
39. What is not appropriate for a beginner in cycle class? *
40. If you are experiencing sore feet, it could be the result of? *
41. Overtraining can result in? *
42. The components of RICE protocol include the following except: *
43. You should never adjust _______ on a student's bike. *
44. What ride position will be your warm-up and cool-down? *
45. The American College of Obstetrics and Gynecology recommend that pregnant women not exceed ____ BPM heart rate? *
46. Two ride positions that are movements to avoid. *
47. RPE stands for _______ and is a great alternative to checking heart rate. *
48. During the ride, remind students to keep _____ off of the handlebars. *
49. Intensity is controlled by what two factors? *
50. For the seated sprint, your recovery should be equal to: *
51. Each student should drink plenty of water during and after class. For each pound lost, they should drink ___ ounces of water. *
52. A _______ is performed by rapidly lifting up and out of the saddle and returning the body weight back to the saddle. This is an advanced pedal stroke. *
53. Throughout the cycle class, remind student to do what with their knees? *
54. Calculate heart rate reserve (Karvonen); 42 year old, with resting heart rate of 60 bpm at an intensity of 70%. *
55. If a student is bouncing in the saddle, what is the cause? *
56. A pregnant woman should not ride for more than _____ minutes to avoid possible drops in blood sugar. *
57. What is the recommended stretch order for the lower body muscles? *
58. Cycling classes can help improve which of the following? *
59. A cycling instructor's responsibility includes which of the following? *
60. Cycling performance is affected by which of the following? *
61. Which factor should be considered when providing an ideal environment for an indoor cycling class? *
62. Proper pedal technique would be? *
63. What is the minimum amount of time a cycling class warm up and cool down should last? *
64. How many basic hand positions are used in an indoor cycling class? *
65. The recommended cycling duration for a basic level class is which of the following? *
66. Approximately how many calories per hour are burned in a basic cycling class? *
67. Indoor cycling can be sport-specific exercise for athletes competing in which activity? *
68. Where should the majority of your body weight rest while performing standing indoor cycling movements? *
69. The height of your indoor cycling seat should approximately match which body part when standing? *
70. How should you position your feet while cycling? *
71. Indoor cycling can mimic a varying terrain by incorporating which of the following? *
72. Which muscle group is usually not emphasized in a cycling class? *
73. Which condition is most likely to occur in an indoor cycling class? *
74. What apparel should not be worn in indoor cycling classes? *
75. Which cycling accessory is most helpful in making the participant's ride more comfortable? *
 
Adductors

Adductors

Quadriceps

Quadriceps

Trapezius

Trapezius

Biceps

Biceps

Pectoralis Major

Pectoralis Major

Gastrocnemius

Gastrocnemius

Illiopsoas

Illiopsoas

Rhomboids

Rhomboids

Triceps

Triceps

Erector Spinae

Erector Spinae

Posterior Deltoid

Posterior Deltoid

Rectus Abdominis

Rectus Abdominis

Gluteus Maximus

Gluteus Maximus

Anterior Deltoid

Anterior Deltoid

Hamstrings

Hamstrings

BLOCK TWO - Anatomy
76. The adductor group is responsible for movement at: *
77. The quadriceps are responsible for movement at: *
78. The trapezius is responsible for movement at:
79. The biceps are responsible for movement at:
80. The pectoralis major is responsible for movement at: *
81. The gastrocnemius is responsible for movement at: *
82. The illiopsoas is responsible for movement at: *
83. The rhomboids are responsible for movement at: *
84. The triceps are responsible for movement at:
85. The erector spinae group is responsible for movement at:
86. The posterior deltoid is responsible for movement at:
87. The rectus abdominis is responsible for movement at:
88. The gluteus maximus is responsible for movement at:
89. The anterior deltoid is responsible for movement at:
90. The hamstrings are responsible for movement at: