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.
