SPIN / AEROBICS STUDY GUIDE Spin class does not only burn calories, it relieves stress. Sprints can be performed if a student has had prior experience in spin classes. There is no time limit in terms of when sprints can be introduced into the spinning regimen. When figuring out your Target Heart Rate, you start out with 220-AGE It is necessary to apply resistance to the flywheel while performing sprints. Relaxation is fundamental to the Spinning Program Hand position 2 is used for seated flats and seating climbing. Hand position 3 is used for standing climbing. The three hand positions were developed to help eliminate shoulder, wrist and elbow fatigue and to ensure correct body posture. The Spinning program recommends that before during and after a 40 minute ride, each student should drink a total of 40 ounces of fluid The cadence range should you should use for sprints on a hill is 60-80rpm. Positioning the seat post too low is just as dangerous as positioning the seat post too high. A properly adjusted seat height will produce an almost 180 degree bend in the knee (almost straight leg) at the bottom of the pedal stroke. The foot should be placed on the pedal so that the ball of the foot rests on the center of the pedal. The toe strap should fit tightly around the foot. Sitting for extended periods of time trains students to develop stamina, mind-body strength and determination. It is recommended that students maintain a cadence of ATLEAST 60 rpm. While running, upper body weight should be balanced over the handle bars, not the pedals. New riders should be thoroughly familiar with sitting and standing positions before attempting jumps. The safest type of stretch is a slow sustained stretch. It is essential for students to monitor and control exercise intensity with a heart rate monitor and/or perceived exertion. When adjusting the handle bars you should keep them slightly higher than the seat in order to prevent lower back pain. If you feel you cannot keep the cadence, you should either decrease the resistance or slow your pace down. The Physical Fitness test that measures muscle endurance is curl ups (sit ups). The Physical Fitness test that measures upper body strength is push- ups. The Physical Fitness test that tests your speed and agility is the shuttle run. When standing next to the bike, you should adjust the seat level to around your hip. Your work out should always start with a warm up session and a cool down session. Students should be instructed to use the emergency knob (brake) if their feet should come out of the cages/straps. The only time students should pedal with no resistance is during: a warm up and cool down. *Cadence building is: increasing pedaling speed while riding at a constant level of resistance. The symbol that represents a seated flat ride is: a box with a horizontal line in the middle When counting your cadence, you should count each foot on its upward stroke. Resistance loading involves : progressive addition of resistance while cadence stays the same Bike set up is important before beginning any Spinning class workout When figuring out your Target Heart Rate Zone, it is important to know your resting heart rate.