Barriers & Dancier's Diet (Module 3 & 4)

Question 1

Two classifications of barriers when in engaging in regular physical activity

Answer 1

Personal barriers
Environmental barriers

Question 2

List the 9 personal barriers

Answer 2

Lack of time
Social influence
Lack of energy
Lack of motivation
Fear of injury
Lack of skill
Lack of resource
Weather conditions
Family involvement

Question 3

Studying and training at the same time. Time management is important for this barrier

Answer 3

Lack of time

Question 4

Change in behavior that one causes

Answer 4

Social influence

Question 5

Late nights, diet, and stress causes this.

Answer 5

Lack of energy

Question 6

You must have a specific goal and be a motivator to others

Answer 6

Lack of motivation

Question 7

No pain, no gain. Athletes and artists endure pain and stress to achieve excellence.

Answer 7

Fear of injury

Question 8

Lacking the ability to do something correctly or well

Answer 8

Lack of skill

Question 9

Top 3 barriers to engaging in physical activity across the adult lifespan

Answer 9

Lack of time
Lack of energy
Lack of motivation

Question 10

A dancer’s diet must consist of 5 key components. What are these?

Answer 10

Fluids
Carbohydrates
Fats
Proteins
Vitamins and minerals

Question 11

When should dancers drink small amounts of water?

Answer 11

Before, during, and after workouts as well as on rest days

Question 12

How much percentage of a dancer’s food intake should involve carbs?

Answer 12

50 to 65%

Question 13

Why are carbs better than sugary snacks?

Answer 13

They stick with the dancer’s system for longer amounts of time, producing more energy.

Question 14

Give examples of starchy foods that contain carbohydrates.

Answer 14

Bagels, brown rice, cereals, bread, potatoes, and pasta

Question 15

What type of fats should be avoided?

Answer 15

Saturated fats

Question 16

Give examples of food that contain high levels of “good” fats

Answer 16

Avocadoes
Nuts
Fish and seafood

Question 17

How much percentage of a dancer’s food intake should involve healthy fats?

Answer 17

20 to 30%

Question 18

This nutrient is needed in a dancer’s body to have the strength to perform at great levels.

Answer 18

Protein

Question 19

How much percentage of a dancer’s food intake should involve lean proteins?

Answer 19

12 to 15%

Question 20

Give examples of food that contain lean proteins

Answer 20

Meat and poultry
Beans
Tofu
Legumes
Fish

Question 21

Why should dancers consume food with vitamin and minerals?

Answer 21

For repair of overworked muscles and to support bone health and formation

Question 22

How many servings should dancers eat and what kind of food should they contain?

Answer 22

5 servings of fruits and vegetables with grains, breads, dairy, and lean red meat

Question 23

According to ______ (2015), dance revolves around significant technical, physical, and aesthetic components.

Answer 23

Ashley Lucas

Question 24

Most important meal of the day that will determine your energy level

Answer 24

Breakfast

Question 25

To adequately fuel your body, try eating smaller meals every ____ hours

Answer 25

3

Question 26

Give examples of energizing snacks

Answer 26

Apple with peanut butter, energy bar, crackers and cheese, yogurt

Question 27

When eating breakfast or mid-morning snacks, choose something that is ______ in carbs, _______ in protein, and _______ in fat.

Answer 27

High in carbs, moderate in protein, and low in fat