Instructor Role Flashcards
(15 cards)
what are the 3 prime elements for bike set up
1) seat
2) handle bars
3) elements
cues for SEAT setup
- seat aligns with top of hip
-seat distance from handle bars: approx. length of forearm
-when foot on bottom of pedal, knee should be slightly bent
cues for HANDLE BARS setup
-based on preference
-should be same height as seat
- little higher for beginners
cues for POSTURE setup
-set shoulder in girdle (up, back, down)
-neutral spine (sit straight up, hinge forward)
-relaxed arms
things to say during warmup
-your workout, do what body tells you
-push yourself
-bike set up
-explain screen
how would you explain screen?
RPM- speed [revolutions per minute]
WATTS- the rate at which you’re doing work
TENSION- gear
Cadence, Workload, Position
Cadence- speed [rpm]
workload- tension
position- in or out saddle
(ex- fastlightseated)
points for COOL DOWN
-gradually reduces heart rate
-promotes venous return [helping oxygen return to all body- not just lungs]
-prevents blood pooling (dizziness, fainting)
-1 song
-check in with cyclists
points for WARM UP
-progressively / slowly to limit how much acid we accumulate
-Synovial fluid (lube for joints) helps joints move around
-gradual increase (5-7) RPE
-heart rate should be going up, but not breathless
-2 songs
why do people workout?
-aerobic and cardiovascular ability
-body composition
-flexibility
-muscular endurance
-and strength
job as instructor [BEFORE] class
- be prepped
-be on time
-greet participants - set goals / expectations
job as instructor [DURING] class
-lead a safe, effective, motivating class
-support / monitor cyclists
job as instructor [AFTER] class
-be available for questions
-last to leave
what to never do during class
-pedal backwards
-seat too low or high
-no hands
-single leg out of strap
-high cadence, low resistance
4 aspects of ride
1) warm up
2) cardiovascular conditoning
3) cool down
4) stretching
