SPINNING CERTIFICATION CORE EXAM MANUAL
UPDATED QUESTIONS AND ANSWERS GRADED A+
✔✔How should you adjust the handlebar For/Aft - ✔✔Some spinner bikes have a fourth
adjustment for the handlebars that adds three inches to the for/aft adjustment. This
enables the rider to adjust the reach and comfort and proper upper body adjustment.
This enables the rider to adjust the reach for comfort and proper upper body extension.
The handle bars should be positioned to the preferred height. The instructor should also
have the rider continue to keep his or her hands on the handlebars and place the pedals
at 3:00 and 9:00, with the forward foot at 3:00. Adjust reach for or aft to attain the most
comfortable distance.
✔✔How should the pedals be set up if the rider is not wearing cycling shoes -
✔✔Instruct riders to align the ball fo the foot over the center of the pedal and pull the
strap snug. Before, the instructor should check to see if their laces are double knotted or
tucked in to ensure that they don't get tangled in the pedals or around the crank arms. If
laces are not double knotted or tucked in. The instructor should inform the rider that
they have to be double knotted or tucked in.
✔✔How should the pedals be set up if the rider is wearing cycling shoes? - ✔✔Instruct
the rider to sit on the saddle and place the shoe in a tow down position until they feel
contact, then push the heel down to lock it into position. The instructor should remind
riders that if cycling shoes are used to check the cleat tension on the pedals, so there is
a slight movement side to side when the heel is clipped in. To remove the cycling shoes
from the pedals, the rider should turn their foot to the left or to the right.
✔✔About Hand Position 1 - ✔✔Hand Position 1 is for seated flats with easy to
moderate intensity. Some examples of when hand position 1 is used is warmup,
recovery after intervals, endurance drills, and cool down. It teaches riders the skill of
relaxation and enables rhythm and connection to the bike.
✔✔Cues for Hand Position 1 - ✔✔Rest hands in the center of the handlebars with
weight on the outer edges to maintain circulation to wrists and palms and keep elbows
slightly bent, shoulders relaxed, and eyes forward.
✔✔About Hand Position 2 - ✔✔Hand Position 2 creates more stability and opens up the
chest for optimal air exchange. The majority of riding time is spent here. Hand position 2
is used for seated flats, standing flats, seated climbs, jumps, running on a hill, jumps on
a hill, sprints on a flat, and sprints on a hill.
✔✔Cues for Hand Position 2 - ✔✔Place palms over handlebars with thumbs resting on
top or inside of the curve. Point fingers down, point knuckles forward and keep wrists
neutral. And, maintain a soft pend in the elbows, leeping shoulders relaxed and eyes
forward.
, ✔✔About Hand Position 2.5 - ✔✔Hand position 2.5 is another option for any
movements for which a rider would use hand position 2. Those who require a longer
reach may slide hands to the outside of the handlebars.
✔✔Cues for Hand Position 2.5 - ✔✔Keep shoulders relaxed elbows soft, wrists in
neutral alighment, shoulders back and eyes forward. Also, lightly grip fingers with the
thumbs toward the inside of the bars, maintaining neutral wrists.
✔✔About Hand Position 3 - ✔✔Hand position 3 is only used wen standing with heavy
resistance and during the standing positions of jumps on a hill, sprints on a flat/hill.
✔✔Cues for Hand Position 3 - ✔✔Increase Resistance, Stand up and grasp the end of
the end of the handle bars with the palms inward, and knuckles out. Wrap fingers lightly
around the bars with thumbs over the ends. And, adjust resistance as needed to
maintain a smooth pedal stroke and keep a relaxed grip on the handlebars.
✔✔What is the RPM range for a seated flat? - ✔✔80-110
✔✔What positions can be used for a seated flat? - ✔✔1, 2, or 2.5
✔✔Seated Flat - ✔✔Seated Flats may be used throughout a workout during class for
warm up, recovery, cool down and even as the primary position for work intervals when
efficiency is the goal.
✔✔What are the Cues for a Seated Flat? - ✔✔Choose a light to heavy resistance on
the resistance knob- a seated flat can be used for everything from recovery rides to
work intervals. Place hands in position 1, 2, or 2.5, keeping elbows soft, shoulders away
from the ears and eyes forward. Connect butt bones to the widest part of the saddle and
hold the pelvis in a neutral position. And, stay connected to the entire circular motion of
the pedal stroke. Apply a consistent amount of effort throuought each stroke.
✔✔What is the RPM range for a standing flat and running? - ✔✔80-110 RPM
✔✔What are the hand positions for a standing flat and running? - ✔✔2 or 2.5
✔✔Standing Flat/Running - ✔✔The Standing Flat is a movement that increases the
energy released due to the fact that the riders body weight is no longer supported by the
saddle and more force is applied to the pedals.
✔✔Cues for Standing Flat/Running - ✔✔Choose sufficent resistance to support
standing on the pedals, and place hands in positions 2 or 2.5 and stand up.
✔✔What is the RPM Range for Jumps? - ✔✔80-110 RPM's
UPDATED QUESTIONS AND ANSWERS GRADED A+
✔✔How should you adjust the handlebar For/Aft - ✔✔Some spinner bikes have a fourth
adjustment for the handlebars that adds three inches to the for/aft adjustment. This
enables the rider to adjust the reach and comfort and proper upper body adjustment.
This enables the rider to adjust the reach for comfort and proper upper body extension.
The handle bars should be positioned to the preferred height. The instructor should also
have the rider continue to keep his or her hands on the handlebars and place the pedals
at 3:00 and 9:00, with the forward foot at 3:00. Adjust reach for or aft to attain the most
comfortable distance.
✔✔How should the pedals be set up if the rider is not wearing cycling shoes -
✔✔Instruct riders to align the ball fo the foot over the center of the pedal and pull the
strap snug. Before, the instructor should check to see if their laces are double knotted or
tucked in to ensure that they don't get tangled in the pedals or around the crank arms. If
laces are not double knotted or tucked in. The instructor should inform the rider that
they have to be double knotted or tucked in.
✔✔How should the pedals be set up if the rider is wearing cycling shoes? - ✔✔Instruct
the rider to sit on the saddle and place the shoe in a tow down position until they feel
contact, then push the heel down to lock it into position. The instructor should remind
riders that if cycling shoes are used to check the cleat tension on the pedals, so there is
a slight movement side to side when the heel is clipped in. To remove the cycling shoes
from the pedals, the rider should turn their foot to the left or to the right.
✔✔About Hand Position 1 - ✔✔Hand Position 1 is for seated flats with easy to
moderate intensity. Some examples of when hand position 1 is used is warmup,
recovery after intervals, endurance drills, and cool down. It teaches riders the skill of
relaxation and enables rhythm and connection to the bike.
✔✔Cues for Hand Position 1 - ✔✔Rest hands in the center of the handlebars with
weight on the outer edges to maintain circulation to wrists and palms and keep elbows
slightly bent, shoulders relaxed, and eyes forward.
✔✔About Hand Position 2 - ✔✔Hand Position 2 creates more stability and opens up the
chest for optimal air exchange. The majority of riding time is spent here. Hand position 2
is used for seated flats, standing flats, seated climbs, jumps, running on a hill, jumps on
a hill, sprints on a flat, and sprints on a hill.
✔✔Cues for Hand Position 2 - ✔✔Place palms over handlebars with thumbs resting on
top or inside of the curve. Point fingers down, point knuckles forward and keep wrists
neutral. And, maintain a soft pend in the elbows, leeping shoulders relaxed and eyes
forward.
, ✔✔About Hand Position 2.5 - ✔✔Hand position 2.5 is another option for any
movements for which a rider would use hand position 2. Those who require a longer
reach may slide hands to the outside of the handlebars.
✔✔Cues for Hand Position 2.5 - ✔✔Keep shoulders relaxed elbows soft, wrists in
neutral alighment, shoulders back and eyes forward. Also, lightly grip fingers with the
thumbs toward the inside of the bars, maintaining neutral wrists.
✔✔About Hand Position 3 - ✔✔Hand position 3 is only used wen standing with heavy
resistance and during the standing positions of jumps on a hill, sprints on a flat/hill.
✔✔Cues for Hand Position 3 - ✔✔Increase Resistance, Stand up and grasp the end of
the end of the handle bars with the palms inward, and knuckles out. Wrap fingers lightly
around the bars with thumbs over the ends. And, adjust resistance as needed to
maintain a smooth pedal stroke and keep a relaxed grip on the handlebars.
✔✔What is the RPM range for a seated flat? - ✔✔80-110
✔✔What positions can be used for a seated flat? - ✔✔1, 2, or 2.5
✔✔Seated Flat - ✔✔Seated Flats may be used throughout a workout during class for
warm up, recovery, cool down and even as the primary position for work intervals when
efficiency is the goal.
✔✔What are the Cues for a Seated Flat? - ✔✔Choose a light to heavy resistance on
the resistance knob- a seated flat can be used for everything from recovery rides to
work intervals. Place hands in position 1, 2, or 2.5, keeping elbows soft, shoulders away
from the ears and eyes forward. Connect butt bones to the widest part of the saddle and
hold the pelvis in a neutral position. And, stay connected to the entire circular motion of
the pedal stroke. Apply a consistent amount of effort throuought each stroke.
✔✔What is the RPM range for a standing flat and running? - ✔✔80-110 RPM
✔✔What are the hand positions for a standing flat and running? - ✔✔2 or 2.5
✔✔Standing Flat/Running - ✔✔The Standing Flat is a movement that increases the
energy released due to the fact that the riders body weight is no longer supported by the
saddle and more force is applied to the pedals.
✔✔Cues for Standing Flat/Running - ✔✔Choose sufficent resistance to support
standing on the pedals, and place hands in positions 2 or 2.5 and stand up.
✔✔What is the RPM Range for Jumps? - ✔✔80-110 RPM's
