1. Strength training is primarily a(n) _________________ activity, which means that it does not require the use of oxygen during exercise.
a. aerobic
b. anaerobic
c. lactose
d. circuit
Any activity that does not require the use of oxygen is called anaerobic. These activities require short bursts of energy.
2. Anaerobic exercise is any exercise that last less than _______________.
a. 30 seconds
b. 2 minutes
c. 5 minutes
d. 10 minutes
Any activity that occurs for less than 2 minutes is considered anaerobic. Different types of activities require different energy stores in order to take place.
3. Strength training automatically causes increases in muscular size.
a. true
b. false
Strength training does not immediately result in an increase in muscle size. The type of training, repetitions, weight, sets, and even hormones play an important role in the development of muscles. However, just because an muscle does not automatically increase in size does not mean that no strength gains are occurring.
4. Performing ________ repetitions primarily develop muscular strength, while __________ repetitions help to increase muscular endurance.
a. 5-6, 7-10
b. 15-20, 25
c. 1-5, 15-20
d. 7-10, 10-12
Performing less repetitions generally means that you are taking less time to perform the movements and that you are lifting heavier weights. To develop muscular strength, you want to use high weights with low repetitions. To develop muscular endurance, you want to use low weights with high repetitions.
5. Strength training can improve all of the following EXCEPT
a. elevated good cholesterol
b. increased muscle, tendon, & ligament strength
c. decreased risk for injury
d. increased range of motion
As muscles grow in size, if flexibility is not maintained, a deceased range of motion will occur over time. Stretching both before and after strength training helps decrease the likelihood that you will experience a decreased range of motion.
6. An important factor in weight training is __________, and if not properly achieved, performance may be affected.
a. Balance
b. Speed
c. Recovery
d. Tempo
If muscles are not given proper time to recover, the will not become stronger. This holds true for proper time between sets and also between workout sessions. If there are not adequate recovery times, the muscle may stay fatigued and not actually experience increases in strength or endurance. (The amount of rest between sets and sessions varies according to your training plan.) Rest is important!
7. A muscle does not increase in strength unless overload is achieved.
a. true
b. false
If you are training for an increase in muscle strength, you need to achieve muscle overload. This means that the muscle is worked to the point of fatigue, where it can no longer overcome the applied resistance, and then the muscle undergoes a period of healing. This healing process is what makes muscles stronger.
8. You should hold your breath while lifting weights.
a. true
b. false
While some people believe that holding their breath is helpful while lifting weights, the increased pressure that this causes within the body can actually be damaging to the heart and blood vessels. If you are holding your breath in order to lift weights, you may be lifting an amount that your body cannot manage. It is recommended that you breathe normally while lifting weights to prevent any further damage within your body.
9. Chronic soreness and lethargy is a sign of __________.
a. overtraining
b. weight training
c. proper form
d. muscle rebuilding
Overtraining leaves you feeling tired and sore. This is an indication that you may either be overworking your body or not giving it enough time for recovery. A constant state of fatigue can lead to injury and decreased performance, reminding you of the importance of listening to your body!
1. Weight training alone can greatly improve cardiovascular fitness.
True
False
While not completely false, weight training alone does not greatly improve cardiovascular fitness. You can do certain forms of circuit training that may have some cardiovascular benefits to the body, but only lifting weights does not bring about vast changes in cardiovascular fitness. A combination of weight training and cardiovascular fitness is very beneficial to the body.
2. An easy way to monitor your exertion during aerobic exercise is a pace that:
requires you to stop after 5 minutes of exercise. allows you to maintain a conversation.
is at a rate of 95% your maximal exertion or greater.
consumes proteins.
Exercising at a pace where you can maintain a conversation generally tells you that you are maintaining a beneficial pace over an extended period of time.
3. Aerobic exercise should last
2-3 minutes.
5 minutes or longer.
until complete exertion.
to the point where carbohydrate stores have been used up.
This is a poorly worded question, sorry! An exercise is classified as aerobic if it is longer than 2 minutes in duration. That is when the body starts to use oxygen as an energy source. Probably the best time frame for aerobic exercise is 20-30 minutes, based on your intensity, frequency of exercise, and your mode of exercise.
4. Aerobic exercise helps strengthen heart muscle.
True
False
Aerobic exercise is very helpful in strengthening cardiac muscle, which leads to a healthier heart.
5. The __________ the cardiovascular fitness of an individual, the __________ the exercise can be performed.
Higher, shorter
Lower, longer
Lower, shorter
Higher, longer
If you have a high level of cardiovascular fitness, it means you can exercise longer amounts of time at a certain intensity. A well-trained endurance athlete has the ability to efficiently consume and use oxygen at high rates while performing cardiovascular exercise.
6. Aerobic exercise is exercise that involves __________ consumption by the body.
Iron
Fat
Oxygen
Carbohydrate
Aerobic exercise uses oxygen to carry out the body’s processes. (Yes, carbohydrates are used for energy sources, this is probably another bad question!)
7. In order to reduce repetitive-type injuries that often arise with aerobic activity, exercise should be __________.
Low-impact
High-impact
Irregular
Performed to complete exhaustion
Especially for dancers, I recommend any exercise that is relatively low-impact. Any opportunity you have to save wear and tear on your body will be much appreciated by your body. Great examples of low-impact cardiovascular exercises include swimming, riding a stationary bicycle, and using an elliptical trainer.
8. An individual’s metabolic activity is higher several hours after aerobic activity, which is not beneficial.
True
False
A great benefit of aerobic exercise is that it increases your body’s metabolic activity for several hours after exercise. This can be very helpful in maintaining a healthy weight and diet.
9. Swimming is a beneficial form of aerobic exercise for dancers.
True
False
Swimming is a GREAT activity for dancers. Depending on your intensity, many benefits of cardiovascular exercise can be gained in about 30 minutes of activity. It is also a great form of exercise for those of you with back problems!
Monday, March 31, 2008
Monday, February 11, 2008
Nutrition Basics
1. A recommended diet is composed of _____% carbohydrates, _____% fats, and _____% proteins.
38.5% 60, 25, 15
15.4% 50, 4, 45
7.7% 85, 10, 5
38.5% 60, 5, 35
A recommended diet for an active dancer should be composed of 60% carbohydrates, which include sugars, starches, and fibers. Carbohydrates are important because they are the body’s most efficient source of energy. Fats are also essential in the diet, as they are a very concentrated source of energy. However, if the amount of dietary fat is too high, obesity, some cancers, and coronary artery disease may result. Proteins compose the major structural compounds of the body. They are essential in the repair of all body tissues, as well as in making enzymes, hormones, and some antibodies.
2. Vitamin requirements do not increase during exercise.
38.5% True
61.5% False
Vitamin requirements do not change during exercise. What does change are the sources of energy to perform the activity. Vitamin requirements more or less stay the same, but the energy required to perform the activity is what is affected.
3. Osteoporosis is a condition resulting in decreased __________ __________ and is caused by inadequate calcium intake.
0% cell count
100% bone density
0% energy levels
0% adipose development
Not too much to discuss here other than to mention the importance of both adequate calcium intake and weight bearing activity to promote strong bone mineral density. Bones with poor bone mineral density are said to be more porous, or containing tiny holes that make the bones more brittle and weak.
4. Anemia can result from a lack of iron in the diet and leaves a person feeling tired and weak.
100% True
0% False
Again, this must be a commonly known condition, but anemia is a situation that should be avoided if possible. Anemia can cause a drastic decrease in performance and energy levels, which is not desired for dancers. Iron supplementation should never be inititated, however, without the approval of a doctor.
5. Adequate __________ is necessary in order to ensure that dietary needs are met for active vegetarians.
69.2% supplementation
0% hydration
0% exercise
30.8% planning
I thought this question may trick some. As you can see by the correct answer, even in a balanced vegeterian diet, supplementation is not required, but adequate planning is. A diet that is planned can easily meet all needs, mainly to insure that the protein needs are being met.
6. Changes in body weight are almost entirely the result of changes in caloric balance (caloric balance = number of calories consumed – number of calories expended).
76.9% True
23.1% False
Whenever you wish to add or lose weight, this formula for caloric balance is very helpful. Basically, if you want to lose weight, you need to consume less calories than you expend, and if you want to gain weight, you need to consume more calories than you spend.
7. __________ make up the major structural components of the body and are needed for growth, maintenance, and repair of all body tissues.
76.9% Proteins
23.1% Carbohydrates
0% Fats
0% Fibers
Again, proteins are important to build and repair muscles and muscle damage. Muscles are damaged during dance, and if there is not adequate protein intake, they will take longer to repair themselves.
8. Essential amino acids are only obtained through __________.
0% Exercise
92.3% Food
7.1% Carbohydrates
0% Vitamin Supplementation
The amount of essential amino acids in one’s diet are a good indicator of the quality of one’s diet. Since essential amino acids are only found in consumed foods, attention must be paid to their intake to help promote adequate cell health and growth.
9. Sweating results not only in body water loss and in some __________ loss as well.
84.6% Electrolyte
0% Protein
0% Lipid
15.4% Mineral
I’d have to check with Webster’s, but electrolytes may also be considered minerals. Electrolyte replacement is important to maintain the balance of water outside the cell. Most electrolytes can be replaced with a balanced diet, but if they are not, performance will be hindered.
10. I am a Dance Department student at UNCG.
84.6% Yes
15.4% No
38.5% 60, 25, 15
15.4% 50, 4, 45
7.7% 85, 10, 5
38.5% 60, 5, 35
A recommended diet for an active dancer should be composed of 60% carbohydrates, which include sugars, starches, and fibers. Carbohydrates are important because they are the body’s most efficient source of energy. Fats are also essential in the diet, as they are a very concentrated source of energy. However, if the amount of dietary fat is too high, obesity, some cancers, and coronary artery disease may result. Proteins compose the major structural compounds of the body. They are essential in the repair of all body tissues, as well as in making enzymes, hormones, and some antibodies.
2. Vitamin requirements do not increase during exercise.
38.5% True
61.5% False
Vitamin requirements do not change during exercise. What does change are the sources of energy to perform the activity. Vitamin requirements more or less stay the same, but the energy required to perform the activity is what is affected.
3. Osteoporosis is a condition resulting in decreased __________ __________ and is caused by inadequate calcium intake.
0% cell count
100% bone density
0% energy levels
0% adipose development
Not too much to discuss here other than to mention the importance of both adequate calcium intake and weight bearing activity to promote strong bone mineral density. Bones with poor bone mineral density are said to be more porous, or containing tiny holes that make the bones more brittle and weak.
4. Anemia can result from a lack of iron in the diet and leaves a person feeling tired and weak.
100% True
0% False
Again, this must be a commonly known condition, but anemia is a situation that should be avoided if possible. Anemia can cause a drastic decrease in performance and energy levels, which is not desired for dancers. Iron supplementation should never be inititated, however, without the approval of a doctor.
5. Adequate __________ is necessary in order to ensure that dietary needs are met for active vegetarians.
69.2% supplementation
0% hydration
0% exercise
30.8% planning
I thought this question may trick some. As you can see by the correct answer, even in a balanced vegeterian diet, supplementation is not required, but adequate planning is. A diet that is planned can easily meet all needs, mainly to insure that the protein needs are being met.
6. Changes in body weight are almost entirely the result of changes in caloric balance (caloric balance = number of calories consumed – number of calories expended).
76.9% True
23.1% False
Whenever you wish to add or lose weight, this formula for caloric balance is very helpful. Basically, if you want to lose weight, you need to consume less calories than you expend, and if you want to gain weight, you need to consume more calories than you spend.
7. __________ make up the major structural components of the body and are needed for growth, maintenance, and repair of all body tissues.
76.9% Proteins
23.1% Carbohydrates
0% Fats
0% Fibers
Again, proteins are important to build and repair muscles and muscle damage. Muscles are damaged during dance, and if there is not adequate protein intake, they will take longer to repair themselves.
8. Essential amino acids are only obtained through __________.
0% Exercise
92.3% Food
7.1% Carbohydrates
0% Vitamin Supplementation
The amount of essential amino acids in one’s diet are a good indicator of the quality of one’s diet. Since essential amino acids are only found in consumed foods, attention must be paid to their intake to help promote adequate cell health and growth.
9. Sweating results not only in body water loss and in some __________ loss as well.
84.6% Electrolyte
0% Protein
0% Lipid
15.4% Mineral
I’d have to check with Webster’s, but electrolytes may also be considered minerals. Electrolyte replacement is important to maintain the balance of water outside the cell. Most electrolytes can be replaced with a balanced diet, but if they are not, performance will be hindered.
10. I am a Dance Department student at UNCG.
84.6% Yes
15.4% No
Monday, January 28, 2008
Dance Medicine Basics
Here are the results to this week's survey. Feel free to post any thoughts or comments...
1. I am a Dance student at UNCG.
79% Yes
21% No
2. A __________ stretch is the most effective stretch and should be held for at least _____ seconds.
4% ballistic, 25
70% static, 30
17% static, 10
9% ballistic, 10
Static stretching is passively stretching a muscle by placing it in a maximal stretch and
holding it there for a period of time. Ballistic stretching is an older technique that uses repetitive bouncing motions. While ballistic stretching can increase range of motion, it is not commonly recommended because the forces generated by the bouncing motions may result in injury. This is especially the case if ballistic stretching is performed before proper warm-up. Static stretching has a less danger of causing injury.
Research has shown that 30 seconds is the optimal time to hold a stretch. They should be repeated three to four times, and most dancers like balance so I encourage them to stretch both sides as much as possible.
3. Repeated injury or instability in the low back can cause the supporting tissues to lose their ability to stabilize the spine, thus producing tissue laxity and pain.
96% True
4% False
It is hard to find dancers who do not have any history of back pain. The extreme range of motion required by some dances can cause repeated trauma to the back, which leads to instability and pain. Core strengthening and flexibility for the lower back can really help improve the dance performance and longevity.
4. Illiopsoas Tendinitis/Snapping Hip Syndrome is a condition stemming from habitual movements that predispose muscles around the hip to become imbalanced, resulting in both a snapping sensation and _________.
68% pain
32% instability
bleeding
ecchymosis (discoloration)
The classical definition of Snapping Hip Syndrome is BOTH a snapping sensation and pain. A lot of dancers have snapping in their hips, primarily due to years and years of dancing. The snapping should be considered a concern, because it usually leads to pain. Treating Snapping Hip Syndrome is relatively easy if caught early - it mainly involves stretching the hip to loosen tight muscles. However, if ignored, strength is drastically decreased and pain increases very quickly.
5. Ice should be applied ____________ against your skin, ____________ activity, and when you are trying to _____________ pain.
0% directly, before, increase
26% in close proximity, after, decrease
0% directly, before, increase
74% directly, after, decrease
Ice should always be applied directly to the skin following an activity. You want to apply it directly to the skin because that will decrease the tissues underneath the greatest. If you have any barriers between the ice and skin, you will not achieve the desired treatment effect, which is to decrease pain. You should always apply ice after activity, mainly because it causes numbness, which may hinder performance.
6. Generally speaking, heat should be applied _______________.
0% never
65% before activity
9% after activity
26% only on the advice of a doctor
Heat is effective in warming up muscles and preparing the body for activity. You should not use it after activity, especially following an injury, because it may increase swelling. When used before activity, you can increase the temperature of your muscles faster and therefore warm-up more effectively.
7. RICE stands for __________.
0% Right Inside Cold Emmersion
100% Rest, Ice, Compression, Elevation
0% Rest if Cold and Lacking Energy
Thankfully, everyone answered this correctly. I almost always tell people to ice an injury, because I think it is a very effective treatment. However, it is even more effective if you apply compression and elevate the injured area. Along with rest, ice, compression, and elevation will greatly decrease pain and inflammation.
8. You should drink at least _____ ounces of water EVERYDAY.
5% 8oz.
5% 16 oz.
27% 32 oz.
63% 64 oz.
You should always aim to drink at least 64 ounces of water each day. The body functions more effectively if it is properly hydrated. Large amounts of water are lost through sweat as well, so if you sweat a lot you really need to replace your fluids. You will probably find that adequate hydration makes you feel so much better too!
9. Which of the following is a more acceptable substitute for water?
0% Coke or Pepsi
0% Red Bull
13% Hot Tea
87% Gatorade
The first three choices are not acceptable substitutes for water because they contain diuretics, which make you become dehydrated. They still can be consumed throughout the day, if desired, but not in the place of water. Gatorade has electrolytes that can help you recover from exercise and does not have any diuretics in it. Water, however, is the best choice.
10. Adequate hydration has been shown to help maintain body weight.
100% True
0% False
Another benefit of water is that it does help maintain body weight, plus it does not have any calories. For dancers who are looking for ways to maintain body weight, adequate hydration may be a simple solution.
1. I am a Dance student at UNCG.
79% Yes
21% No
2. A __________ stretch is the most effective stretch and should be held for at least _____ seconds.
4% ballistic, 25
70% static, 30
17% static, 10
9% ballistic, 10
Static stretching is passively stretching a muscle by placing it in a maximal stretch and
holding it there for a period of time. Ballistic stretching is an older technique that uses repetitive bouncing motions. While ballistic stretching can increase range of motion, it is not commonly recommended because the forces generated by the bouncing motions may result in injury. This is especially the case if ballistic stretching is performed before proper warm-up. Static stretching has a less danger of causing injury.
Research has shown that 30 seconds is the optimal time to hold a stretch. They should be repeated three to four times, and most dancers like balance so I encourage them to stretch both sides as much as possible.
3. Repeated injury or instability in the low back can cause the supporting tissues to lose their ability to stabilize the spine, thus producing tissue laxity and pain.
96% True
4% False
It is hard to find dancers who do not have any history of back pain. The extreme range of motion required by some dances can cause repeated trauma to the back, which leads to instability and pain. Core strengthening and flexibility for the lower back can really help improve the dance performance and longevity.
4. Illiopsoas Tendinitis/Snapping Hip Syndrome is a condition stemming from habitual movements that predispose muscles around the hip to become imbalanced, resulting in both a snapping sensation and _________.
68% pain
32% instability
bleeding
ecchymosis (discoloration)
The classical definition of Snapping Hip Syndrome is BOTH a snapping sensation and pain. A lot of dancers have snapping in their hips, primarily due to years and years of dancing. The snapping should be considered a concern, because it usually leads to pain. Treating Snapping Hip Syndrome is relatively easy if caught early - it mainly involves stretching the hip to loosen tight muscles. However, if ignored, strength is drastically decreased and pain increases very quickly.
5. Ice should be applied ____________ against your skin, ____________ activity, and when you are trying to _____________ pain.
0% directly, before, increase
26% in close proximity, after, decrease
0% directly, before, increase
74% directly, after, decrease
Ice should always be applied directly to the skin following an activity. You want to apply it directly to the skin because that will decrease the tissues underneath the greatest. If you have any barriers between the ice and skin, you will not achieve the desired treatment effect, which is to decrease pain. You should always apply ice after activity, mainly because it causes numbness, which may hinder performance.
6. Generally speaking, heat should be applied _______________.
0% never
65% before activity
9% after activity
26% only on the advice of a doctor
Heat is effective in warming up muscles and preparing the body for activity. You should not use it after activity, especially following an injury, because it may increase swelling. When used before activity, you can increase the temperature of your muscles faster and therefore warm-up more effectively.
7. RICE stands for __________.
0% Right Inside Cold Emmersion
100% Rest, Ice, Compression, Elevation
0% Rest if Cold and Lacking Energy
Thankfully, everyone answered this correctly. I almost always tell people to ice an injury, because I think it is a very effective treatment. However, it is even more effective if you apply compression and elevate the injured area. Along with rest, ice, compression, and elevation will greatly decrease pain and inflammation.
8. You should drink at least _____ ounces of water EVERYDAY.
5% 8oz.
5% 16 oz.
27% 32 oz.
63% 64 oz.
You should always aim to drink at least 64 ounces of water each day. The body functions more effectively if it is properly hydrated. Large amounts of water are lost through sweat as well, so if you sweat a lot you really need to replace your fluids. You will probably find that adequate hydration makes you feel so much better too!
0% Coke or Pepsi
0% Red Bull
13% Hot Tea
87% Gatorade
The first three choices are not acceptable substitutes for water because they contain diuretics, which make you become dehydrated. They still can be consumed throughout the day, if desired, but not in the place of water. Gatorade has electrolytes that can help you recover from exercise and does not have any diuretics in it. Water, however, is the best choice.
10. Adequate hydration has been shown to help maintain body weight.
100% True
0% False
Another benefit of water is that it does help maintain body weight, plus it does not have any calories. For dancers who are looking for ways to maintain body weight, adequate hydration may be a simple solution.
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