unit 9 Flashcards
When might members use the Bike or Strider?
option during class, including injury, medical condition, cross-training, or personal preference. However, we do want to encourage members to use the treadmill for the Tread Blocks and the rower for Row Blocks as often as possible
priory 1 for bike/strider
using bike and strider in place of tread-block
priory 2 for bike/strider
if someone needs it in place of rower (pregnancy or injury)
what makes the bike and strider effective.
- increase gears
-new people find it uncomfortable
new muscle recruitment
position
biomechanics - focus on feeling first to get HR up
When making quick fit adjustments, the member should be:
face forward
standing next to the bike
members should be in a
neutral riding position
Ellen’s 3 Anchors for a Proper Riding Position.
shoulders- squared and forward with collar bones open and wide
trunk - spine is neutral and long with a slight arch in lower back, shoulder blades are flat against the ribcage
hips - hips are hinged and aligned
what adjusts on the strider
only the height of the handle bars
** make sure they have good posture and alignment of the upper and lower body. ***
upper body on strider
When on the strider the member should maintain a tall and upright position through the whole range of motion. This means their 3 Anchors are stacked with their head up; shoulders over hips and neutral spine. If the member is demonstrating a rounded back coach them to bring their hands up on the moving handlebars and look forward.
Members will want to keep their elbows in while their arms are moving, alternating with legs, to best mimic a running stride. This dual motion helps activate the core effectively and create a whole-body effort that maximizes calorie burn.
lower body on strider
When the member is standing on the strider, the goal is to mimic the motion and stride of running. This means that the member should ‘strike’ in the 6 o’clock position with the knee over the ankle. This likely means that the foot is forward on the pedal where the toe of the sneaker meets the front of the pedal.
3 anchor on the strider
-shoulders- back and chin up, eyes forward and hands on the moving handle bars
-spine is in a neutral position
-Hips are under shoulders with toe of shoe close to the front of the pedal, so the knee is over the ankle in the 6 o’clock position.
scan the room
See if you have someone on the bike or strider; acknowledge them to let them know you know
use members names
When talking to them before class ask if they’re ok with their name called out – some members may feel they are being singled out simply because they’re on the bike. If they don’t mind being addressed, use their name when appropriate before calling out their specific parameters over the mic.
give them parameters over the mic
Provides members the full OTF experience, regardless of the equipment they choose.
do off mic check ins
Bring comfort for those who may not like the extra attention over
