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Cycling Final Review

Terms in this set (38)

Proper seat height
allows you to use your muscles most efficiently and provides you with a safe position for your knees
Finding correct seat height
Stand next to the bike and bring the seat to a position that is at your hip joint
Pedals
Place foot in pedal cage and tighten strap so it is snug, make sure foot is secure so you can pull up on pedal
When you pull up with the pedal
use your hamstrings and this will ease the amount of work that your quadriceps perform
The handlebars should always be
in a high, comfortable position for beginners
You do not want to lock your elbows when riding since this will
cause stress to your elbow
You do not want to have a ______ grip for your hands when on the handlebars
tight
A tight grip will
fatigue your hand muscles more quickly making for an uncomfortable exercise session
For your shoulders
you want to have the relaxed as much as possible to reduce strain on the back of your neck (trapezius) shoulder muscles (deltoid)
_______ _________ are vital to avoid discomfort and injury
Proper Mechanics
Most common discomfort for beginners on a bike is soreness where your
butt makes contact with the seat
4 main reasons for butt soreness
1. not wearing proper shorts (better to wear shorts made specifically for bike riding that have padding in the seat)
2. pedaling too fast without enough resistance, causing your hips to bounce on the seat
3. improper positioning of your body on the seat
4. exercising too hard and long the first few workouts, you should gradually start out
Other common complaints when first starting
Low back, neck, wrist, foot, and knee pain
Low back pain can result from
tucking the hips under and not maintaining a neutral spine position
Neck pain can be caused by
rounding your back and not retracting your shoulder blades
Wrist and forearm pain caused by
not maintaining a proper line between the forearm, wrist and hand and also to gripping the handlebars too tightly
Foot cramping can result from
riding with your feet too far up inside the cage or gripping with your toes when you ride
Knee pain can be caused by
having your seat too far forward
Five Component of Wellness
Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition
Skill Related Components
Agility, Speed, Balance, Power, Quickness
FIT Principle
to improve overall health you should follow this principle
F.I.T.
Frequency, Intensity, Time
Frequency
3-5 times per week
Intensity
60-85% of Max Heart Rate (using the Heart Rate Reserve formula)
Time
30-60 minutes
Target Heart Range
using the Heart Rate Reserve formula
Heart Rate Reserve formula
220-age = Max Heart Rate
Max HR - Rest HR = HRR
HRR x 0.6 + Rest HR = 60% Heart Rate
HRR x 0.85 + Rest HR = 85% Heart Rate
Hydration: to determine how much water you should intake on a daily basis
divide body weight in half and this is how much water you should drink in ounces
Calories in vs. Calories Out
If you eat more than you burn you gain weight
If you burn more than you eat your lose weight
How many meals should you eat a day
Eat 6 small meals a day and do not skip breakfast
Carbohydrates
You absolutely, without question need to eat carbohydrates if you exercise
Weight Loss
1-2 pounds per week is the max you should try to lose
Weight Loss occurs
in the extremities before the waist
It is NOT how much fat you burn,
it is how many total calories you burn
6 Essential Nutrients
Carbohydrates, Protein, Fat, Vitamin, Minerals, Water
Carbohydrates
4 cal/g, Use carbs during exercise
Protein
4 cal/g, Use only during starvation
Fat
9 cal/g, Use during Rest
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