Body Conditioning Flashcards
Why is it important to warm up the body?
To prevent injury during physical activity, assists in taking oxygen to the exercising muscle groups, increases the temperature of the body
How should a proper warm-up be structured?
A proper warm up is geared toward slowly increasing your heart rate. The warm up should consist of 5 – 10 mins of low to moderate activity before moving to the full intensity of the planned exercise. The longer your warm up is the more prepared your body will be.
An effective warm up will increase the flow of what fluid?
Synovial fluid (the lubricant within the joint muscles) to allow joints to move freely
A proper warm-up also increases the speed at which nerve impulses travel thereby improving overall
Motor control, balance, coordination, and proprioception (perception of where the body is in space).
Examples of quick warm ups
Breathing deep breaths
Prances in place, a small jog, skipping, jumping jacks
Open up your joints (ankle joints, hip joints, shoulder joints, as well as the spine), so that they are prepared to go through the range of motion
Spinal flexion and extension
What kind of stretching should be done after a warm up? Explain.
dynamic stretching (brief stretching held for less that 15 seconds)
Warm ups for vocalists
Breath
Jaw release – reduces tension in the mouth
Exercises to warm up the muscles of the face
Not warming up at all can risk straining the vocal cords.
Warm ups for actors
Rolling the neck to release tension
Rolling the shoulders to release nervous energy
Extend your arms and begin to open up the chest
Twist waist side to side
Forward bend, dropping head as far as you can go
Shake out your entire body starting from the hands
Why should one warm up before an audition
It helps with focus. The warm up helps prepare not only the body but also the mind.
The ideal length of time for a warm up is dependent on a number of factors including but not limited to:
Whether the dancer already took part in any physical activity for the day (is this the first class for the day or coming immediately from another class)
Did the previous class warm up the body and mind in a way that would be required for this style of dance.
How warm or cold the environment is
How much space and time is available for the warm up
What is cooling down?
Cooling down takes your heart rate and breathing back to normal resting levels in a gradual manner
What does cooling down prevent?
It prevents fainting and dizziness. It can help reduce muscle soreness and aid in the recovery process.
Explain the Rectus Abdominus
the one we can turn into a 6 pack
What do the abdominal muscles assist with?
breathing, protect inner organs, and together with the back muscles, they provide postural support for the spine
What are obliques responsible for?
rotation and flexion of the torso
What is the pectoral?
each of the 4 large paired muscles which cover the front of the ribcage and service to draw the forelimbs towards the chest. Used for flexion of the humerus as in throwing a ball underhand or lifting a child. It also adducts the humerus as in flapping arms.
What is the deltoid?
Rounded triangular muscle located on the uppermost part of the arm, and top of the shoulder
What is the trapezius?
either part of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. It is used to tilt and turn the head and neck, shrug, steady the shoulders and lift the arms
What is the latssimus dorsi?
largest muscle in the upper body. Responsible for extension, adduction, transverse extension (also known as horizontal abduction, flexion from an extended position and (medial) internal rotation of the shoulder joint.
What is the erector spinae?
Straighten and rotate the back (a bundle of muscles running vertically. Strong spinal muscles are key to performance and avoiding injury
What are the biceps?
The biceps are located on the front of the upper arm and provide arm flexion
What are the triceps?
the triceps are found on the back of the upper arm and are responsible for arm extension.
What are the glutes?
The gluteus maximus is not only one of the strongest but is the largest muscle in the body. Its main function is hip extension
What are the quads?
Muscles at the front of the thigh. All four quadripceps are powerful extensors of the knee joint, crucial in walking, running, jumping and squatting. Strengthening the quads is key to preventing knee pain, adding stability and enhancing movement
What are the hamstrings?
any of three muscles at the back of the thigh that function to flex and rotate the leg and extend the thigh
What are the gastrocnemius?
(Gastroc for short) is the most superficial and largest muscle of the calf. It attaches behind the knee and tapes down to the achilles tendon. The actions include pointing of the foot (plantar flexion) and bending the knee to the back of the leg (flexion of the knee joint)
What is the sloeus?
One of the calf muscles. It is what keeps up upright when standing and is a constant fight against gravity.
Explain the heart.
The most hard-working muscle in the body, made of cardiac muscle.
What is muscle recovery?
a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis.
Ways to speed up muscle recovery?
- 8 hours of sleep
- Drink plenty water
- Drink Protein shakes
- Muscle Creams
- Stretching
- Roll Out Muscles
- Get a massage
- Ice
- High Protein meal
What is active recovery?
designed to help your muscles heal after training through gentle movement, since exercise can increase blood flow to muscles and helps accelerate recovery.
What is the meaning of healthy eating habits
Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy.
What does healthy eating habits include
These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.
Benefits of healthy eating habits and a balanced diet
Controls weight. Many persons think that weight loss is mainly through exercise, but it is 80% diet.
Prevents diseases (high blood pressure, stroke, heart disease, obesity)
Improves longevity
Boosts energy
Your confidence will increase as your appearance improves
What major thing can skipping breakfast do
skipping breakfast can increase fat storage.
List as much do’s of nutrition as possible
Do eat fruits and vegetables as these are low in calories and high in nutrients. Such as Vitamin A and C, potassium and fiber.
Do eat lean meats and fish
Do eat whole grains
Do eat a variety of healthy foods. Eating a wide variety of healthy foods can ensure that you get the benefits that food can offer.
Do eat good (unsaturated) fats such as those found in nuts, fish, avocado and plant oils.
Do get your vitamins and minerals from food and not pills.
Do get enough calcium and vitamin D (dark leafy greens, most tofu)
List as much don’ts of nutrition as possible
Don’t consume high sugary beverages such as sodas and artificial fruit juices.
Do not eat a lot of highly processed foods. These are usually high in sugars and sodium (ice cream, hot dogs, margarine)
Do not eat refined grains such as white bread, regular pasta. Try instead to eat whole grains such as whole wheat, oats, and brown rice. These have more nutrients and fiber.
Do not eat processed snacks
Do not eat saturated fats. These fats found in animal foods boost LDL (or bad cholesterol). Choose lean meats, skinless poultry and non-fat or low fat diary products. Trans fats from partially hydrogenated oils are worse than saturated fats.
Don’t eat high sodium foods (found mainly in processed foods AND restaurant meals.
Don’t drink excessive alcohol. While alcohol has potential heart benefits, it also poses risks when done in excessive amounts. Some persons should not drink at all including pregnant women and those on medication
What does BMI Stand for
Body Mass Index
What is BMI?
a numerical value of your weight in relation to your height.
What is underweight and overweight BMI?
Less than 18.5 is underweight
Between 25 and 29.9 is considered overweight
What is a joint?
A joint is where two or more bones meet.
What are 4 Types of movable joints in the body
Hinge – e.g. fingers and toes, elbows, knees
Ball and socket – e.g. hip and shoulder
Pivot e.g. Neck
Gliding e.g. Wrist
What’re are ligaments?
short bands of tough fibrous connective tissue that function to connect one bone to another forming the joint.
What are tendons?
Tendons are made of elastic tissue and connect muscle to bone
Explain abduction
If a limb moves away from the median midline of the body
Explain adduction
If a limb moves closer to the median midline of the body
Explain flexion
If 2 articulated bones move closer together
Explain extension
If 2 articulated bones at a joint move further apart
Explain hyperextension
If 2 articulated bones at a joint move farther apart, beyond the point of joint neutral position
Explain circumduction
If a limb moves in a circular direction so as to describe a cone or a circle in space.
What is strength training?
Strength training (weight training or resistance training) is geared towards improving muscular strength, endurance and physical fitness by subjecting muscles to resistance or force for them to adapt and grow stronger.
What is progressive overload and why is it important?
It is important to have progressive overload whereby the resistance or load increases over time in order to challenge the muscles
Why is rest and recovery important between sets?
Rest and recovery is important both between sets and between workout sessions in order for the muscles to repair and grow.
List about 3 benefits of strength training.
Increased muscle strength
Enhanced muscle tone and definition
Improved bone health, reducing the risk of osteoporosis
Improved joint health and stability
Functional fitness (improved ability to perform everyday activities)
Improved mental health (mood)
What is cardiovascular training? Explain.
Cardiovascular training or cardio for short refers to physical activity that aims to increase the efficiency and endurance of the cardiovascular system (heart, blood vessels and lungs), whose primary function is to transport oxygen and nutrients to tissues and remove waste products.
What does cardio include? Give examples.
involves activity that increases your heart rate and breathing for an extended period. This can include, running, cycling, swimming, jump rope, dancing, brisk walking and rowing.
What are some benefits of cardio training?
Improves heart health
Increased lung capacity
Assists weight management
Improves overall mood
Increases endurance
Reduces risk of chronic diseases
What are plyometrics?
also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
Why is a strong core important?
posture, injury prevention and overall functional fitness. It helps provide stability in many different types of movements
What is core strengthening?
refers to exercises that focus on strengthening the muscles of the core
What are the parts of the core?
abdomen, lower back, pelvis and hips
What are some common core exercises?
plank variations, Russian twists, and crunches. However, many other exercises are often overlooked for its ability to target the core; exercises such as single leg stands, static squats and overhead presses. Both pilates and yoga also include exercises that specifically target core muscles.
Why is balance essential?
for overall stability, functional movement and injury prevention (especially in senior citizens)
Things that can improve balance are…
Core strengthening
Proprioceptive training (such as closing your eyes while performing balance exercises
Vision training – vision plays a significant role in balance. (Try standing on releve or on one leg and then see how your balance is affected when you close your eyes).
Tai chi – Chinese art that involves slow flowing movements and shifting body weight
Agility drills – exercises that involve quick changes in direction like ladder drills
What is the concept of stability closely related to?
balance and core strength
What is stability?
Stability refers to the body’s ability to maintain equilibrium and control during various movements.
One can also consider the following exercises to increase stability
Plyometric exercises, as these involve rapid contractions of muscles this improving neuromuscular coordination and stability;
Resistance band exercises (challenging stability through the range of motion)
Posture awareness as proper alignment contributes to overall stability. Exercises that improve posture include shoulder blade retractions and exercises that target muscles of the upper back.
Dynamic stretching – this improves flexibility, joint mobility and stability.
What is flexibility training geared towards?
Flexibility training is geared towards improving the range of motion of your joints and muscles.
What kind of excercises would it entail to improve flexibility?
exercises that aim to stretch and lengthen muscles, tendons and other connective tissues.
Why is flexibility training important?
lexibility training is important for overall functional movement and to help prevent injuries.
What are the different types of flexibility
dynamic flexibility, static flexibility and ballistic flexibility.
What is dynamic flexibility?
Dynamic flexibility involved controlled smooth movements through the full range of motion and is usually done as part of a warm up before more intense physical activity. Example – leg swings
What is static flexibility?
Static flexibility involves holding a stretch for an extended period without movement. This is typically done after a workout to help relax and lengthen the muscles. Example – Toe touches
What is ballistic flexibility?
Ballistic flexibility involves bouncing or jerking movements to increase range of motion. This type of stretching is less common and not recommended as it can lead to injury if not performed correctly. Example – bouncing in a center split.
What is mind body connection?
the relationship between your mind (thoughts and mental processes) and your body (physical health and well-being)
Explain chronic stress to mind body connection
(usually a conditioning of the mind) can impact the physical aspects of the body through conditions such as high blood pressure, digestive issues and a weakened immune function. Conversely, relaxation techniques such as meditation, deep breathing or yoga (mostly physical actions) can help the physiological effects of stress.
Explain a maintaining a positive outlook to mind body connection
maintaining a positive outlook (mentally) usually has positive effects on health. Example laughter and joy can have positive effects on the cardiovascular system. Conversely chronic negative emptions such as anger, anxiety or depression can contribute to the development of health conditions.
Explain how practices like mindfulness and meditation impacts mind body connection
which emphasize being present in the moment can enhance awareness of body sensations, emotions and thoughts resulting in a deeper connection between the mind and the body.
Explain how running through physical activities in the mind can assist with preparation and more effective actualization in mind body connection
running through a routine in your mind can help prevent less mistakes when you are physically doing it. Also maintaining a mind muscle connection can be more effective for weight training and help reduce injuries.
Injury prevention in relation to proper warm up and cool down
Techniques to gradually bring the heart rate up along with dynamic stretching to warm up, as well as static stretching to cool down.
Injury prevention in relation to technique training
Ensuring that you have the proper technique can enhance performance quality and prevent improper alignment or overexertion.
Injury prevention in relation to cross training
This also helps prevent overuse, giving the body a break from repetitive movements. Activities such as swimming, yoga and pilates can help enhance overall fitness.
Injury prevention in relation to conditioning and strength training
Building strength, stability and flexibility in muscles, tendons and ligaments can help prevent injuries.
Injury prevention in relation to rest and recovery
Performers should prioritize sufficient sleep and incorporate rest days into their training schedules to allow for recovery from physical exertion.
Injury prevention in relation to proper nutrition and hydration
Maintain a balanced diet and stay hydrated to support the body’s recovery process.
Injury prevention in relation to use of protective gear
Depending on the type of activity, it is important to use the proper gear, such as knee pads, ankle braces, protective footwear.
Injury prevention in relation to listen to the body
Pay attention to warning signs of pain, discomfort and fatigue. It is not always advised to push through these periods as these are the times when the body becomes susceptible to injury.
Injury prevention in relation to regular check-ups and assessments
As performers, it is essential that we undertake periodic evaluations by medical professionals and physical therapists as many times risk may not be gleaned by the physical eye or by feeling. They can help identify potential risk factors or areas of weakness early on and implement preventative measures accordingly.
