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Cycle Fit
Quiz 2

1. You are about to instruct a cycle class for the first time. What steps would you take in order to prepare yourself
to teach a well organized cycle class? First I would make sure all of the equipment is properly working and set up.
I would make sure that there is enough space in the room for the amount of participants that will be joining the
class. I would make sure that I understand all of the verbal cues that I will use in class, all of my music is set up
correctly and that I am 100% knowledgeable of the routine per song or what we will be doing during the class.

2. Why is it important to remind your participants to drink water during a cycle class? It is important because since
the participants are losing a lot of water(sweat) during class, to rehydrate to replace all that lost. In addition,
hydration helps with the flow of blood to working muscles and to rid the body of toxins that accumulate during
exercise .

3. Why is it important to pre-cue and provide follow-up cues? They ensure that participants are in the proper
position and with the follow up cues help the participants to move closer to the perfect technique while cycling
and closer to perfect change

4. Choose three of your favorite cycle positions. Give me both an initial and follow-up cue for each of these three
positions. (These cues cannot be the same ones found in your handout!)
 Standing climb- Arms wide. Push and pull with your legs!
 Seated Climb- Strong core, arms wide. Keep pushing, focus on your form!
 Sprint- Back flat, keep pedaling as fast as you can!

5. Give me an example of when you should apply the CRC model. How would you apply the model? If participants
are cycling with their head down, I can use the CRC model to tell them to relax and breathe deeply, look in the
mirror or in front of them and try to focus on their form.

6. Name the three components of the Circle of Awesome Instruction and explain each in detail.
1. Setup: Make sure the participants are introduces to the song and are fully engaged. Make sure everyone
understands what will be expected and offer safety tips/techniues.
2. Work the Room: Praise the participants. Make sure to offer technique corrections if needed, and interpret
the emotion of the music.
3. Bring it home: Motivate and inspire the class during this component. Reinforce the “cycle set” so everyone
finishes with great form.

7. Name seven of the ten most important areas to stretch:


1. Trunk
2. Tricep
3. Hamstring
4. Calf
5. Quadriceps
6. Hip flexors
7. Iliotibial band
8. Gluteal

8. How would you explain to your class how to stretch the following muscle groups?

a. Calves—Step on the back of the bike and bring hips forward

b. Hip Flexors— Put one leg on top of the others knee. Hold on to the bike and squat down. Press down on
the elevated legs knee to stretch the flexor

c. Triceps— Put one arm behind the head and pull on the elbow of that arm with the opposite. Repeat for
the other side.

9. Is it important to perform stretching exercises at the end of class? Why? It is important to avoid injury, muscle
discomfort and soreness.

*Bonus* (2 points)

Some cycle instructors stretch some body parts during the warm-up. Is this necessary? Why or why not?
It is Necessary to get loose before the class to ensure the avoidance of any injury due to not stretching.

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