Identify how mechanical principles apply to the human body (e.g., range of motion, angles, levers)
Explain how the body uses fuel and creates energy (e.g., calorie intake/output, Basal Metabolic Rate [BMR] vs. Total Daily Energy Expenditure [TDEE])
Identify the different energy systems of the body
Explain the benefits of anerobic and aerobic training
Identify the physiological changes or benefits that result from exercise
Identify the physiological response when performing exercise (e.g., heart rate, blood pressure, hormonal response)
Understand the theory behind muscle movements (e.g., sliding filament theory, all-or-none theory, size principle of motor unit recruitment)
Differentiate between muscle fiber types and how they react to exercise
Nutrition - 10%
General Nutrition Information
Define basic nutritional and dietary guidelines
Define the macro- and micro-nutrients and explain how they are used by the body
Define the difference between supplements and ergogenic aids (e.g., performance-enhancing drugs, controlled substances)
Client Dietary Habits
Obtain an understanding of a client's dietary habits
Assess shortcomings in a client's diet
Assess caloric intake relative to client needs
Offer basic nutritional education and guidance
Educate clients regarding food labels and portion size
Educate clients regarding current diet trends (e.g., fasting, fad diets)
Educate clients regarding supplements and ergogenic aids (e.g., performance-enhancing drugs, controlled substances)
Intake and Ongoing Evaluation - 15%
Collect and review all necessary documentation (e.g., medical release, medical history, liability waiver)
Conduct a basic fitness assessment (e.g., postural, performance, movement, strength, cardiovascular, flexibility, body composition)
Interpret results of all assessments in relation to client goals (e.g., comparison to the general population, initial assessment vs. ongoing assessments)
Program Design and Implementation - 25%
Principles of Program Design
Apply principles of specificity for clients to achieve goals (e.g., hypertrophy, cardiovascular endurance, lean body mass changes)
Evaluate and integrate applications of general adaptation syndrome
Identify when to apply undulating vs. linear periodization
Program Design Activities
Design a balanced, functional program that includes the basic components of fitness
Apply injury prevention protocols in program design (e.g., static and dynamic stretching, foam rolling, warm-up and cool-down protocols)
Apply differential variables or training techniques (e.g., intensity and volume, frequency, repetition range, sets, rest, time under tension, tempo)
Apply findings of fitness assessment to program design (e.g., equipment selection, movement/exercise selection)
Implement and adjust exercise program based on client's goals (e.g., training and check-in schedules)
Recommend training modifications for special populations (e.g., prenatal, youth, arthritic, hypertensive)
Identify and develop specific techniques (e.g., regressions, progressions, modifications) to match the ability level of the client
Counsel the client regarding flexibility, range of motion practices (e.g., static and dynamic stretching, foam rolling)
Evaluate the client's cardiovascular health in order to help reach client's goals
Exercise Selection, Technique, and Training Instruction - 15%
Educate client regarding technique and form (e.g., coaching cues)
Correct technique on kinetic chain checkpoints (e.g., correct posture, use verbal and non-verbal cues)
Correct muscular imbalance and incorrect posture and technique
Evaluate client's progress using multiple measures (e.g., energy level, sleep quality, changes in appearance/measurements)
Apply coaching cues to evaluate client's technique and form (e.g., range of motion, intensity, speed, symmetry)
Inform client regarding recovery, rest, over-training, and when to stop exercising
Monitor and modify intensity during cardiovascular activity based on the client's physical abilities
Professional Practice and Responsibility - 10%
Scope of Practice
Recognize professional duties and responsibilities as outlined by the sanctioning organization (e.g., punctuality, appearance, hygiene, safety, keeping current with practice)
Recognize when to refer clients to others (e.g., outside resources, other colleagues, medical professionals)
Recognize current and evolving technology trends to train and communicate with client based on client's needs
Motivate and educate clients to pursue and continue a healthy lifestyle
Recognize ethical boundaries (e.g., sexual harassment, fraternization outside session hours)
Evaluate applications of codes of conduct (e.g., conflicts of interest, discussing sensitive subjects)
Recognize liability and insurance policies/practices
Ensure contract terms and cancellation policies are clear to the client
Marketing and Selling
Apply various means of market and communication with the intent to sell personal training services (e.g., text, emails, phone calls, friends and family referrals, websites, email campaigns, social media)
Build and nurture relationships in order to retain clients
Trainer and Client Safety
Follow safety checklist; active, ongoing monitoring of client during session
Proactively identify risk indicators (e.g., awareness of environment, trip hazards, cleaning and sanitization according to current public health recommendations)
Apply proper procedure to document incident reports
Apply emergency event protocols (e.g., know when to call 911, activate EMS)
Locate and use emergency tools (e.g., first-aid kit, AED, fire extinguisher, emergency exit locations)
Exam Content Outline for the NCCPT Certified Indoor Cycling Instructor Examination
Class Preparation - 11%
Check the room.
Operate the stereo and/or pa system.
Prepare class format ahead of time.
Modify class format based on the participants.
Coordinate tempo or beats per minute for each segment of the class.
Knowledge of how to use the bikes.
Know the check-in system for students.
Know the check-in system for teachers.
Be early to help new students
Check Temperature & air flow ventilation
Towel & water bottle – set up as the example
Engage with students to set the atmosphere; introduction, positioning
Encourage participants to listen to their body; recognize body issues
Bike Set Up - 15%
Be able to explain and teach foot placement on the pedals.
Be able to explain and teach foot gear and cleat placement.
Be able to explain hip/knee/ foot alignment.
Be able to establish seat height and fore and aft position.
Establish upper body position; handlebar placement, elbow placement, etc.
Know how to use measuring tools/devices
Seat distance forward and back that is appropriate for each person
Health Assessment - 6%
Elicit and interpret client goals.
Administer and interpret cardiovascular assessments.
Rona: checking students during class to adjust
Understand heart rate; Vo2 max; wattage; some resistance not just momentum.
Class Instruction - 15%
Use the correct tempo or beats per minute (bpm) and cadence for each section of the class.
Know how and when to cue participants in class.
Identify endangerment sites/sites of caution.
Use cycling terms in the class.
Riding Techniques - 15%
Understand and teach pedaling technique.
Understand and teach proper cadences.
Understand and teach proper hand positions.
Understand and teach proper breathing techniques.
Understand heart rate training.
Understand wattage/ tension on the flywheel with relation to heart rate
Riding and performing resistance exercise
Identify contraindicated movements
Emergency Procedures - 6%
Administer and apply principles of emergency procedures.
Know how to take steps to ensure injury prevention for your clients.
Know how to implement and follow emergency procedures for the place of practice.
Educate clients on ways to avoid re-injury.
Hydration/ water break
Kinesiology - 8%
Knowledge of gross muscular anatomy.
Knowledge of gross skeletal anatomy.
Explain anatomical terms to clients.
Explain physiological concepts to clients.
Seat height to pedal
Fore and aft position
Exercise Physiology - 8%
Use knowledge of the body’s energy systems.
Educate clients on basic muscles and their functions.
Understand the physiological cardiovascular changes that may occur as a result of an indoor cycling program.
Understand the physiological flexibility changes that may occur as a result of an indoor cycling program.
Understand the physiological strength changes that may occur as a result of an indoor cycling program.