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Test Your Dance Training Knowledge

So you think you know all about dance training?

The Dance Stronger quiz will test your knowledge in several categories related to improving dance performance safely and preventing injuries. See how much you know about becoming a well-rounded, healthy, kick-a$$ dancer. Do you really know what it takes?

Use the “hints” toggle to see the research (#science!) and anecdotal literature that will guide you to the answers. Some questions may require more reading than others. The whole quiz shouldn’t take more than 20 minutes to complete.

Write down your answers, and when you’re done, enter your email address at the end of the quiz to receive the correct answers, and then write your score in the comments below.

Not only will you get to compete with your friends to see who knows the most about dance training, you might even learn a few things.

Have fun!


strength training for dancers

1. Which of the following are injury risk factors for dancers?

a) previous injury
b) hypermobility
c) stress and fatigue
d) perfectionism
e) poor aerobic capacity
f) insufficient coping skills
g) All of the above
h) None of the above

2. Compared to other athletes, are ACL injuries generally considered more or less common in dancers?

a) ACL injuries more common in dancers than other athletes
b) ACL injuries less common in dancers than in other athletes
c) ACL injuries occur equally in dancers and other athletes

3. Which of the following can be considered  intrinsic (or inner) core muscles?

a) Hamstrings
b) Diaphragm
c) Obliques
d) Multifidus
e) a and c
f) b and d

4. Which of the following can be considered extrinsic (or outer) core muscles?

a) Hamstrings
b) Diaphragm
c) Obliques
d) Multifidus
e) a and c
f) b and d

5. What effect does decreased ankle dorsiflexion (ability to flex the foot) have on injury risk?

a) Decreased injury risk
b) Increased injury risk
c) No change in injury risk

6. Which of the following hip joint structures allows for the largest range of turnout?

a) Aneteverted hip
b) Bulgarian hip
c) Retroverted hip
d) Celtic hip

7. Which of the following is not a component of an effective warm-up?

a) Cardiovascular activity to increase body temperature and increase heart rate
b) Move joints dynamically through full range of motion
c) Wear layers to warm-up the body passively
d) Static stretching to improve flexibility
e) Breathing drills to reset the body and prepare the nervous system (switch autonomic state from sympathetic to more parasympathetic)

8. Which of the following physical fitness parameters have been correlated with improved dance aesthetic competence?

a) Vertical jump height
b) Single leg stance time before losing balance
c) Hypermobility
e) Push-up performance
f) a and e
g) b and c
h) all of the above

9.Which of the following is the area of the body most commonly injured in classically trained dancers?

a) Lower back
b) Hips
c) Neck
d) Feet and ankles

10. After concussion, which of the following is the most relevant concern for a dancer?

a) Significantly increased risk of other injury upon return to dance.
b) Being too dizzy to dance well.
c) Headaches affecting ability to concentrate.
d) Changes in mood and personality immediately following concussion makes getting along with other dancers difficult.

11. Which of the following best describes why breath-holding can limit your dance performance?

a) Holding the breath makes it harder to breathe and decreases your VO2 max
b) Breath holding makes your facial expression look weird and takes away from your stage presence
c) Holding your breath causes the diaphragm to cramp and limits your dance performance because you will have to tense up due to the pain in your ribs.
d) Holding your breath causes the diaphragm to contract and limits it’s ability to function as both a spinal stabilizer and muscle of respiration which down-regulates core musculature, increases your likelihood to become injured and limits strength and range of motion.

12. Why is supplementary fitness training recommended for dancers?

a) Poor aerobic capacity is correlated to increased injury risk in dancers.
b) Dancers have been shown to have fitness levels lower than sedentary individuals of a similar age.
c) Dancers tend to overuse muscles and patterns that, without intervention, can lead to overuse injury
d) Individualized strength training programs have been shown to reduce injury rates in dancers.
e) Evidence suggests that dancers with higher fitness levels demonstrate improved aesthetic competence and self-perceived dance skill
f) All of the above
g) None of the above

13. Which of the following is NOT a recommended exercise for dancers beginning an exercise program for the first time?

a) Turkish Get-Ups
b) Sprinting
c) Deadlifts
d) Push-Ups

14. Which of the following is shown to contribute to an increase in strength in dancers?

a) Sufficient rest
b) Cross-fit
c) Paleo diet
d) Barre fitness classes

15. Which of the following muscles is of highest importance for successfully lifting the leg up to the front and side?

a) Tensor fascia latae
b) Hamstrings
c) Psoas major
d) Glueus maximus

16. How does upper body endurance in dancers compare to non-dancers?

a) Non-dancers who exercise recreationally have much higher upper body endurance
b) Dancers tend to have much higher upper body endurance due to the significant amount of training in class
c) Dancers are often equivalent to recreationally active non-dancers in relation to upper-body endurance
d) It doesn’t matter. Upper body endurance has nothing to do with dance.


Upper body endurance in modern dancers

Do Dancers Need Upper Body Strength?

*HINT FROM MONIKA* Do you pole dance? Think arm strength is important for that? Maybe…

17. True or false: If it feels tight and restricted, static stretching will help improve range of motion and reduce soreness

a) True
b) False

18. Intense exercise can be immunosuppressant. Which of the following answers is FALSE:

a) Dancing while you’re sick can make you more sick, and you need rest to become better.
b) When you deprive your body of rest from many hours of dance you can become sick due to over-training.
c)  If you dance many hours per week, it is important to eat a diet sufficient in nutrients and stay hydrated to support your immune system.
d) Dance and exercise can help you get better faster when you’re sick because you sweat it out.

19. True or false: Making a lot mistakes in dance training should be avoided, and dancers should instead strive for perfection in class.

a) True
b) False

20. Will resistance training increase muscle mass in female dancers? (will you bulk up?)

a) Absolutely. Avoid weights. You should only do dance class, yoga, and pilates.
b) It depends on your training volume and style, genetics, diet, and steroid use.
c) No. Women don’t have enough testosterone to develop large muscles from resistance training.

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