SPINNING CERTIFICATION STUY EXAM GUIDE UPDATED
QUESTIONS AND ANSWERS GRADED A+
✔✔2 main energy systems - ✔✔Aerobic & anaerobic
✔✔Anaerobic - ✔✔Produces energy in the absence of oxygen
✔✔Aerobics - ✔✔Produces energy in the presence of oxygen
✔✔Glycogen (carbohydrates) and phosphocreatine (PCr) - ✔✔Are fuels used during
aerobic metabolism to yield Adenosine tori phosphate (ATP)
✔✔Adenosine triphosphate (ATP) is - ✔✔The energy currency of the body
✔✔Additional potential benefits of aerobic training - ✔✔Stronger immune system,
increased endurance, decreased risk of heart disease and diabetes, improved mental
state
✔✔Recovery energy zone objective - ✔✔Relaxation and energy accumulation
✔✔Recovery energy zone intensity - ✔✔50-60% MHR
✔✔Recovery energy zone are - ✔✔Essential, least practiced, more difficult ( b/c we can
push ourselves easier than we can relax)
✔✔Recovery energy zone should - ✔✔focus on the mind, circulate blood and oxygen
throughout the body
✔✔Endurance energy zone objective - ✔✔Consistent use of aerobic energy for
sustained periods
✔✔Endurance energy zone intensity is - ✔✔65-75% MPH
✔✔Endurance energy zone - ✔✔Train the body to be more efficient at metabolizing fat
and maintaining a comfortable pace for extended periods of time
✔✔Endurance energy zone emphasis - ✔✔Is to find a comfortable heart rate and
pedaling style that can be maintained for hours
✔✔Increasing aerobic capacity through endurance sessions - ✔✔Helps riders maintain
a steady pace and resist fatigue for longer durations
✔✔Strength energy zone objective is - ✔✔to develop muscular endurance and power
with heavy resistance
, ✔✔Strength energy zone intensity - ✔✔75-85%
✔✔Strength energy zone involves - ✔✔Steady, consistent pedaling with heavy
resistance
✔✔Strength rides - ✔✔Promote muscular and cardiovascular development that will help
riders become strong and powerful climbers
✔✔Strength energy climbs may use - ✔✔Seated or standing climbs, running on a
hill,and jumps on a hill
✔✔Strength energy climbs resistence - ✔✔Should be significant enough to overload the
muscles
✔✔Strength energy zone will produce - ✔✔Metabolic Byproducts building in the
muscles that may lead to delayed onset muscle soreness
✔✔Followed by adequate recovery - ✔✔Fatigued muscles will respond by becoming
stronger and more capable of handling challenging climbs
✔✔Sprints on a hill begins in - ✔✔A seated climb
✔✔Sprints on a hill transitions from a sweated climb to - ✔✔Standing
✔✔Sprints on a hill are used in - ✔✔Interval and race profiles
✔✔Sprints on a hill cue - ✔✔Begin in a seated climb
✔✔Sprints on a hill cue after beginning in a seated climb - ✔✔Increase resistance to
heavy
✔✔Sprints on a hill after increasing resistance in a seated climb - ✔✔Burst out of saddle
to hand position 3
✔✔After sprints on a hill bursts out of saddle into hand position 3 - ✔✔Attain the upper
end of the cadence range for 5-30 seconds
✔✔Sprints on a hill recovery - ✔✔Is in a seated flat with moderate resistance
✔✔Sprints on a hill symbol - ✔✔Bottom right corner dark, straight line to upper left
corner
QUESTIONS AND ANSWERS GRADED A+
✔✔2 main energy systems - ✔✔Aerobic & anaerobic
✔✔Anaerobic - ✔✔Produces energy in the absence of oxygen
✔✔Aerobics - ✔✔Produces energy in the presence of oxygen
✔✔Glycogen (carbohydrates) and phosphocreatine (PCr) - ✔✔Are fuels used during
aerobic metabolism to yield Adenosine tori phosphate (ATP)
✔✔Adenosine triphosphate (ATP) is - ✔✔The energy currency of the body
✔✔Additional potential benefits of aerobic training - ✔✔Stronger immune system,
increased endurance, decreased risk of heart disease and diabetes, improved mental
state
✔✔Recovery energy zone objective - ✔✔Relaxation and energy accumulation
✔✔Recovery energy zone intensity - ✔✔50-60% MHR
✔✔Recovery energy zone are - ✔✔Essential, least practiced, more difficult ( b/c we can
push ourselves easier than we can relax)
✔✔Recovery energy zone should - ✔✔focus on the mind, circulate blood and oxygen
throughout the body
✔✔Endurance energy zone objective - ✔✔Consistent use of aerobic energy for
sustained periods
✔✔Endurance energy zone intensity is - ✔✔65-75% MPH
✔✔Endurance energy zone - ✔✔Train the body to be more efficient at metabolizing fat
and maintaining a comfortable pace for extended periods of time
✔✔Endurance energy zone emphasis - ✔✔Is to find a comfortable heart rate and
pedaling style that can be maintained for hours
✔✔Increasing aerobic capacity through endurance sessions - ✔✔Helps riders maintain
a steady pace and resist fatigue for longer durations
✔✔Strength energy zone objective is - ✔✔to develop muscular endurance and power
with heavy resistance
, ✔✔Strength energy zone intensity - ✔✔75-85%
✔✔Strength energy zone involves - ✔✔Steady, consistent pedaling with heavy
resistance
✔✔Strength rides - ✔✔Promote muscular and cardiovascular development that will help
riders become strong and powerful climbers
✔✔Strength energy climbs may use - ✔✔Seated or standing climbs, running on a
hill,and jumps on a hill
✔✔Strength energy climbs resistence - ✔✔Should be significant enough to overload the
muscles
✔✔Strength energy zone will produce - ✔✔Metabolic Byproducts building in the
muscles that may lead to delayed onset muscle soreness
✔✔Followed by adequate recovery - ✔✔Fatigued muscles will respond by becoming
stronger and more capable of handling challenging climbs
✔✔Sprints on a hill begins in - ✔✔A seated climb
✔✔Sprints on a hill transitions from a sweated climb to - ✔✔Standing
✔✔Sprints on a hill are used in - ✔✔Interval and race profiles
✔✔Sprints on a hill cue - ✔✔Begin in a seated climb
✔✔Sprints on a hill cue after beginning in a seated climb - ✔✔Increase resistance to
heavy
✔✔Sprints on a hill after increasing resistance in a seated climb - ✔✔Burst out of saddle
to hand position 3
✔✔After sprints on a hill bursts out of saddle into hand position 3 - ✔✔Attain the upper
end of the cadence range for 5-30 seconds
✔✔Sprints on a hill recovery - ✔✔Is in a seated flat with moderate resistance
✔✔Sprints on a hill symbol - ✔✔Bottom right corner dark, straight line to upper left
corner
