The learning objectives align with the Performance Standards for the Group Cycle certification.
Section I - History and Evolution of Group Indoor Cycle
Methods Chp 1, 6, 12, Review with Foundations Chp 14 & 15
Objective 1: History and Evolution of Group Indoor Cycle
Sub-objectives:
- Describe the origins and development of group cycle exercise and its evolution over time.
- Explain the benefits of group cycle classes as they relate to overall benefits of physical activity and exercise.
Section II – Class Structure and Content of Group Cycle
Methods Chp 3, 6, 7, 12 review with Foundations chp 14
Objective I: Planning and Design
Sub-objectives:
- Using the ADDIE model, describe components of a group indoor cycle class and what to include in each component.
- Describe different room setups/bike orientations, and how they impact class design
- Describe the use of the following elements in designing each component of a group indoor cycle class: rhythm, planes, transitions, flow, variety, balance and safety.
- Discuss the methods by which class components can be altered for varied populations.
- Discuss appropriate class design based on current research in principles of conditioning, anatomy, biomechanics and exercise physiology.
- Discuss how to design class components where balance – both between muscle groups and between fitness components – is an integral component.
- Define and distinguish between different types of cardiovascular conditioning: aerobic efficiency, specific strength, functional threshold power (FTP), critical power, peak power, and (lactate) threshold training and how each can be implemented in a cycle class.
- Discuss the various ways of performing a functional threshold power test and describe the details of all the power training zones.
- Discuss the benefits and challenges of using power training versus heart-rate training, and how we can incorporate this data into class design.
- Describe the importance of the work:rest ratio, and how to effectively incorporate it into a cycle class.
- Describe methods for evaluating and monitoring intensity within each group cycle class component.
- Discuss methods of evaluating the effectiveness of class components and class design.
- Demonstrate the effective use of cycling terms for drills, such as time trialing, sprints.
Objective II: Risk Management and Safety Guidelines
Sub-objectives:
- Define and demonstrate the steps involved in safe bike setup including: seat post height, handlebar height, seat and handlebar fore and aft adjustments, and foot position.
- Identify methods for modifying setup position for those with special needs or injuries.
- Demonstrate and distinguish between proper and improper bike setup; describe the injuries that could result.
- Explain the use and features of consoles within the group cycle class.
- Identify and demonstrate how to safely move a bike.
- Review appropriate application of pre-screening tools, such as PAR-Q+, informed consent.
- Review the scope of practice of the group cycle exercise leader and discuss the implications of working outside of that scope.
- Explain potential legal risks of implementing contraindicated movements and ineffective exercises within the group cycle class.
- Use current research to identify appropriate design of group cycle class components, for example, duration, intensity.
- Indicate safety guidelines to consider when designing each class component of the group cycle class.
Objective III: Pedal Technique and Form
Sub-objectives:
- Describe the biomechanical breakdown of the pedal stroke.
- Identify and define the muscular coordination involved in an effective pedal stroke, including muscle recruitment.
- Identify “dead spots” in the typical pedal stroke.
- Use effective visualizations and other cueing strategies to describe pedaling technique.
Objective IV: Cadence
Sub-objectives:
- Describe the North American standard for RPMs (60-110).
- Explain the rationale for the minimum and maximum pedal cadences.
- Identify and demonstrate methods for calculating cadence, including use of console.
- Identify the appropriate cadence for different body positions, drills and resistances, including hills and sprints.
- Describe the relationship between cadence, resistance and intensity.
- Describe the relationship between music, speed and cadence.
- Demonstrate and distinguish between proper and improper pedal cadences; describe the injuries that could result.
- Identify and demonstrate cadence modifications that are appropriate to participants’ needs and levels.
Objective V: Posture
Sub-objectives:
- State the importance of proper posture and neutral body alignment in each group cycle class.
- Demonstrate safe body positions possible on the bike, including in and out of the saddle.
- Assess body positions and alignments, i.e. torso, hands, arms, lower body, on the bike, and identify cues to correct misalignments.
- Describe injuries that could result from improper biomechanics during exercises and activities performed on the bike.
Objective VI: Clothing and Footwear
Sub-objectives:
- Identify the potential benefits of wearing cycle shorts.
- Identify the potential benefits of a cycle-specific shoe.
Section III – Leadership and Communication
Methods Chp 4, review with Foundations Chp 2 & 3
Objective I: Leadership
Sub-objectives:
- Demonstrate a level of interaction with participants that creates a positive learning environment within the group cycle class.
- Evaluate participant technique and performance, providing feedback to optimize these elements.
- Explain the importance of ongoing observation of class participants, adapting and responding to participant needs
- Demonstrate how to create an enthusiastic, motivational environment within the group cycle class.
Objective II: Cueing and Teaching Strategies
Sub-objectives:
- Differentiate between verbal and nonverbal cueing techniques used within the group cycle class.
- Differentiate between effective and ineffective verbal cueing
- Differentiate between effective and ineffective visual cueing.
- Explain the relationship between body language and its effect on class energy, enthusiasm, body alignment and group rapport.
- Identify instructional challenges specific to group cycle classes and strategies for managing and minimizing these challenges.
Objective IV: Voice/Vocal Strategies
Sub-objectives:
- Explain the importance of vocal projection and intonation.
- Identify key safety tips for vocal safety.
- Identify key tips for vocal and verbal clarity and conciseness.
Section IV – Use of Music
Methods Chp 4, 12, review with Foundations Chp 2
Objective 1: Use of Music
Sub-objectives:
- List reasons for using music in the group cycle exercise setting, including motivation and assisting with cadence.
- Define the following base elements of music: rhythm, beat, and tempo.
- Select music of appropriate tempo, mood, style and decibel level (volume) for various classes and class components.
- Identify and use safe microphone volumes.
- Identify the legalities of sourcing, purchasing and using music in the group cycle exercise class.
Section V – Exercise Analysis
Methods Chp 3, 7, Review with Foundations Chp 8
Objective I: Exercise Selection
Sub-objectives:
- Create safe, effective exercise variations and modifications implementing the SEAT acronym (from Foundations in Physical Activity and Exercise): Safety, Effectiveness, Applicability (functionality) and Time efficiency of a given exercise.
- Identify individual movement, alignment and misalignments within each class component and give corrective feedback to improve technique when needed.
- Describe injuries that could result from improper biomechanics during exercises and activities performed on and off the bike.
- Demonstrate safe use of equipment within each component of the group indoor cycle exercise class.
- Identify and avoid contraindicated movements and ineffective exercises within group cycle class components.
- Identify cues to correct ineffective and unsafe body alignment in all group cycle class components.
Objective II: Proper Posture and Core Stabilization
Sub-objectives:
- Describe the importance of core stabilization for maintaining a neutral spine during all components of the group cycle class.
- List and describe the major muscle groups involved in core stabilization.
- Demonstrate core stabilization exercises appropriate for various participant levels of fitness and ability.