Barriers & Dancier's Diet (Module 3 & 4) Flashcards
Two classifications of barriers when in engaging in regular physical activity
Personal barriers
Environmental barriers
List the 9 personal barriers
Lack of time
Social influence
Lack of energy
Lack of motivation
Fear of injury
Lack of skill
Lack of resource
Weather conditions
Family involvement
Studying and training at the same time. Time management is important for this barrier
Lack of time
Change in behavior that one causes
Social influence
Late nights, diet, and stress causes this.
Lack of energy
You must have a specific goal and be a motivator to others
Lack of motivation
No pain, no gain. Athletes and artists endure pain and stress to achieve excellence.
Fear of injury
Lacking the ability to do something correctly or well
Lack of skill
Top 3 barriers to engaging in physical activity across the adult lifespan
Lack of time
Lack of energy
Lack of motivation
A dancer’s diet must consist of 5 key components. What are these?
Fluids
Carbohydrates
Fats
Proteins
Vitamins and minerals
When should dancers drink small amounts of water?
Before, during, and after workouts as well as on rest days
How much percentage of a dancer’s food intake should involve carbs?
50 to 65%
Why are carbs better than sugary snacks?
They stick with the dancer’s system for longer amounts of time, producing more energy.
Give examples of starchy foods that contain carbohydrates.
Bagels, brown rice, cereals, bread, potatoes, and pasta
What type of fats should be avoided?
Saturated fats
Give examples of food that contain high levels of “good” fats
Avocadoes
Nuts
Fish and seafood
How much percentage of a dancer’s food intake should involve healthy fats?
20 to 30%
This nutrient is needed in a dancer’s body to have the strength to perform at great levels.
Protein
How much percentage of a dancer’s food intake should involve lean proteins?
12 to 15%
Give examples of food that contain lean proteins
Meat and poultry
Beans
Tofu
Legumes
Fish
Why should dancers consume food with vitamin and minerals?
For repair of overworked muscles and to support bone health and formation
How many servings should dancers eat and what kind of food should they contain?
5 servings of fruits and vegetables with grains, breads, dairy, and lean red meat
According to ______ (2015), dance revolves around significant technical, physical, and aesthetic components.
Ashley Lucas
Most important meal of the day that will determine your energy level
Breakfast
To adequately fuel your body, try eating smaller meals every ____ hours
3
Give examples of energizing snacks
Apple with peanut butter, energy bar, crackers and cheese, yogurt
When eating breakfast or mid-morning snacks, choose something that is ______ in carbs, _______ in protein, and _______ in fat.
High in carbs, moderate in protein, and low in fat
