AAAI/ISMA Spin Certification questions with
verified answers
-one hand off handlebars
-pedal backwards
-using hand position 3 while seated
-sprints over 20 seconds
-pushups
-taking seat post completely out Ans✓✓✓ things you shouldn't do
-rise in temperature
-increase in cardiovascular blood flow
-increase in production of hormones Ans✓✓✓ what happens to your
body during the warmup?
10-15 sec hold Ans✓✓✓ how long do you hold each stretch for
flexibility increase?
10-15min warmup is typically adequate for adults Ans✓✓✓ how long
should the warmup be?
20 seconds Ans✓✓✓ what is the max time for sprints?
25-45min Ans✓✓✓ how long should the training segment be?
, 40-60% HRR Ans✓✓✓ moderate-intensity heart rate for 30min 5 days
or more = 150 min a week
5-10min Ans✓✓✓ cooldown time
5-10min Ans✓✓✓ how long should the cool down be?
5-10min Ans✓✓✓ how long should warm-up be?
5-8 segments Ans✓✓✓ how many segments for endurance?
50-60min per day for a total of 300 min per week Ans✓✓✓ For weight
loss, how long should you exercise?
8+ segments Ans✓✓✓ how many segments for interval/speedwork
80 RPM (moderate to light resistance) Ans✓✓✓ ideal cadence for
beginners
90-110 RPM Ans✓✓✓ what should cadence be for sprints?
90-120 BPM Ans✓✓✓ what range should the heart rate be in during the
warmup?
verified answers
-one hand off handlebars
-pedal backwards
-using hand position 3 while seated
-sprints over 20 seconds
-pushups
-taking seat post completely out Ans✓✓✓ things you shouldn't do
-rise in temperature
-increase in cardiovascular blood flow
-increase in production of hormones Ans✓✓✓ what happens to your
body during the warmup?
10-15 sec hold Ans✓✓✓ how long do you hold each stretch for
flexibility increase?
10-15min warmup is typically adequate for adults Ans✓✓✓ how long
should the warmup be?
20 seconds Ans✓✓✓ what is the max time for sprints?
25-45min Ans✓✓✓ how long should the training segment be?
, 40-60% HRR Ans✓✓✓ moderate-intensity heart rate for 30min 5 days
or more = 150 min a week
5-10min Ans✓✓✓ cooldown time
5-10min Ans✓✓✓ how long should the cool down be?
5-10min Ans✓✓✓ how long should warm-up be?
5-8 segments Ans✓✓✓ how many segments for endurance?
50-60min per day for a total of 300 min per week Ans✓✓✓ For weight
loss, how long should you exercise?
8+ segments Ans✓✓✓ how many segments for interval/speedwork
80 RPM (moderate to light resistance) Ans✓✓✓ ideal cadence for
beginners
90-110 RPM Ans✓✓✓ what should cadence be for sprints?
90-120 BPM Ans✓✓✓ what range should the heart rate be in during the
warmup?
