AAAI/ISMA Spin Certification questions
with actual answers 2025.
5-10 min - ANSWER: how long should warm-up be?
25-45 min - ANSWER: how long should the training segment be?
5-8 segments - ANSWER: how many segments for endurance?
8+ segments - ANSWER: how many segments for interval/speedwork
5-10 min - ANSWER: how long should the cool down be?
10-15 sec hold - ANSWER: how long do you hold each stretch for flexibility increase?
80 RPM (moderate to light resistance) - ANSWER: ideal cadence for beginners
Less airflow, quicker fatigue, more heat accumulation, less heat dissipation - ANSWER:
indoor cycling characteristics
explain flywheel - ANSWER: what's the first thing to explain before they get on the bike?
never adjust seat/handlebar while on bike - ANSWER: do you adjust seat or handlebar
while on bike?
seat height - ANSWER: what is the most essential adjustment?
active recovery - ANSWER: replenishes energy and glycogen levels
you should avoid low handlebars if you have back problems, and instead adjust them to
a higher height - ANSWER: what height should your handlebars be if you have back
problems?
, talk test - ANSWER: What is the easiest but least scientific method of measuring
cardiorespiratory exercise intensity?
avoid low cadence/high resistance if you have knee problems; instead stick to moderate
cadence, low resistance - ANSWER: what adjustments should you make if you have
knee problems?
Pedals at 12 and 6, 3 and 9 - ANSWER: proper rate of movement
downward tilt prevents pressure on the anterior perineum - ANSWER: what can you do
to create more comfort in the saddle?
hands are located in center of bars with thumbs on top touching each other - ANSWER:
position 1
hands are in same plane as position one, but out toward sides of bars, thumbs stay on
top of bar (standing jog) - ANSWER: position 2
arms and hands extended all the way to ends of bars; only in standing hill/climb// weight
is in hips and glutes (tilt hips) - ANSWER: position 3
moderate resistance and mod-high cadence - ANSWER: what resistance and cadence
for flat roads?
90-110 RPM - ANSWER: what should cadence be for sprints?
20 seconds - ANSWER: what is the max time for sprints?
glute - ANSWER: hip extensor (downward pedal stroke)
quad - ANSWER: knee extensor ( downward stroke)
hamstring - ANSWER: hip flexor (recovery upstroke)
gastrocnemius - ANSWER: knee flexor (upstroke)
quads and glutes - ANSWER: which muscles contribute most to overall power output
-one hand off handlebars
-pedal backwards
with actual answers 2025.
5-10 min - ANSWER: how long should warm-up be?
25-45 min - ANSWER: how long should the training segment be?
5-8 segments - ANSWER: how many segments for endurance?
8+ segments - ANSWER: how many segments for interval/speedwork
5-10 min - ANSWER: how long should the cool down be?
10-15 sec hold - ANSWER: how long do you hold each stretch for flexibility increase?
80 RPM (moderate to light resistance) - ANSWER: ideal cadence for beginners
Less airflow, quicker fatigue, more heat accumulation, less heat dissipation - ANSWER:
indoor cycling characteristics
explain flywheel - ANSWER: what's the first thing to explain before they get on the bike?
never adjust seat/handlebar while on bike - ANSWER: do you adjust seat or handlebar
while on bike?
seat height - ANSWER: what is the most essential adjustment?
active recovery - ANSWER: replenishes energy and glycogen levels
you should avoid low handlebars if you have back problems, and instead adjust them to
a higher height - ANSWER: what height should your handlebars be if you have back
problems?
, talk test - ANSWER: What is the easiest but least scientific method of measuring
cardiorespiratory exercise intensity?
avoid low cadence/high resistance if you have knee problems; instead stick to moderate
cadence, low resistance - ANSWER: what adjustments should you make if you have
knee problems?
Pedals at 12 and 6, 3 and 9 - ANSWER: proper rate of movement
downward tilt prevents pressure on the anterior perineum - ANSWER: what can you do
to create more comfort in the saddle?
hands are located in center of bars with thumbs on top touching each other - ANSWER:
position 1
hands are in same plane as position one, but out toward sides of bars, thumbs stay on
top of bar (standing jog) - ANSWER: position 2
arms and hands extended all the way to ends of bars; only in standing hill/climb// weight
is in hips and glutes (tilt hips) - ANSWER: position 3
moderate resistance and mod-high cadence - ANSWER: what resistance and cadence
for flat roads?
90-110 RPM - ANSWER: what should cadence be for sprints?
20 seconds - ANSWER: what is the max time for sprints?
glute - ANSWER: hip extensor (downward pedal stroke)
quad - ANSWER: knee extensor ( downward stroke)
hamstring - ANSWER: hip flexor (recovery upstroke)
gastrocnemius - ANSWER: knee flexor (upstroke)
quads and glutes - ANSWER: which muscles contribute most to overall power output
-one hand off handlebars
-pedal backwards
