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VCE Dance > Bones/Muscles/Joints/Safe Dance Practices > Flashcards

Bones/Muscles/Joints/Safe Dance Practices Flashcards

1
Q

Warming up

A

5-10 minutes
Low intensity and gentle stretches
Benefits are: increased heart rate, breathing and body temperature

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2
Q

Warming up process

A

Cardio
Isolation
Light stretching

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3
Q

Cool down

A

5-10 minutes
Target muscles/body parts used during rehearsal
Reduces risk of injuries

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4
Q

Cool down process

A

Light cardio
Intense stretching
Hydration

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5
Q

Breathing

A

Take big breaths

Tongue rested at the bottom of your mouth

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6
Q

Stretching

A

Accept your limitations

Mind/body activity

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7
Q

Static stretching

A

Hold for 10-30 seconds at point of discomfort

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8
Q

Dynamic stretching

A

Stretches that move

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9
Q

PNF stretching

A

Stretching with a partner

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10
Q

Proper technique

A

Correct technique

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11
Q

Spatial awareness

A

Aware of team mates, stage and props

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12
Q

Hydration

A

Dehydration can lead to muscle cramping, exhaustion or injury
Glass of water for every 20 minutes of vigorous dancing

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13
Q

Clothing

A

Form fitting

Appropriate for genre

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14
Q

Footwear

A

Properly fitted

Appropriate for genre

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15
Q

Nutrition

A

Low fat/high complex carbohydrates: bread, grains,fruit and veg 60%

Fat: chocolate 25%

Protein: meat nuts 12-15%

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16
Q

Functions of the skeleton

A 
Protects organs
Supports organs
Creates movement 
Mineral storage 
Production blood cells
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17
Q

Protect organs

A

Strong skeletal layer protects vital organs

Eg. Rib cage protects heart, lungs and kidneys

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18
Q

Supports organs

A

Provides solid support and helps battle the forces of gravity

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19
Q

Create movement

A

Bones provide sites for muscles to attach.

When a muscle contracts it pulls on the attached bone, which creates movement.

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20
Q

Produce blood cells

A

Productions of red blood cells occur within the cavity of long bones.
Production levels are high during growth.
These cells are essential for oxygen transportation throughout the body.

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21
Q

Stores minerals

A

Minerals that are imported for health are efficiently stored in the bone tissue

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22
Q

Bones

A

Roughly 206 .
The size of the bone depends on their function .
Bones bearing large amounts of body weight are bigger and denser.
Bones bearing smaller amounts of body weight are smaller and lighter.

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23
Q

Types of bones

A 
Short bones
Long bones
Irregular bones
Sesamoid bone 
Flat bones
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24
Q

Short bones

A

Roughly cubical and are evident as carpals in the hand and tarsals in the feet

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25
Q

Long bones

A

Have hollow shafts containing bone marrow and allow the system of levers to operate effectively. Eg. Radius and ulna

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26
Q

Sesamoid bones

A

Small bones developed in the tendons around the joint such as the patella

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27
Q

Flat bones

A

Give protection to the internal organs. Eg. Skull, ribs, pelvis

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28
Q

Irregular bones

A

Act like building blocks to be stacked to for, the spinal column. Eg. Vertebrae

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29
Q

Parts of the skeleton

A

Axial and appendicular

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30
Q

Axial skeleton

A

Consists on the skull, spine and thorax

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31
Q

Appendicular skeleton

A

Consists of the legs, arms, pelvis and girdle of the shoulder

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32
Q

Features of the vertebrae column

A

Each vertebra has a hollow centre which travels the spinal cord.
Movement between two vertebrae is very limited but the range of movement of the vertebrae is quite large, allowing twisting and bending.
The vertebrae increase in size as they descend from the cervical to the lumbar region. This helps support the weight of the body

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33
Q

Regions of the vertebrae column

A 
Cervical 
Thoracic 
Lumbar 
Sacrum 
Coccyx
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34
Q

Cervical region

A

Contains 7 vertebrae.

Supports head and neck

35
Q

Thoracic region

A

Has 12 vertebrae

This region and the 24 ribs support the thorax

36
Q

Lumbar region

A

Has 5 vertebrae.
This section contains the largest vertebrae in the spinal column. It carries a large share of the body weight, balancing the torso on the sacrum.

37
Q

Sacrum region

A

5 vertebrae that fuse together as one.

It transmits the body weight to the hip joints

38
Q

Coccyx region

A

2-4 vertebrae fused together as one

It is functionally insignificant

39
Q

Movement of the vertebrae

A

The vertebrae doesn’t move much as a whole, it moves in segments gliding and turning upon each other.
The degree of movement depends on flexing of the ligaments and muscles producing the movement.

40
Q

Muscles

A

All movement in the body is the result of the contraction and relaxation of the muscles.
The muscles and bones act like pulled and levers, working in pairs

41
Q

Safe dance practices

A 
Warming up
Cool down
Breathing 
Stretching 
Proper technique 
Spatial awareness
Hydration
Clothing 
Footwear
Nutrition
42
Q

Functions of the muscular system

A

Over 600 muscles in the human body.
All muscles allow a range of physical movement that we either consciously or subconsciously control.
Body movement-adequate posture-essential bodily functions-body temperature

43
Q

Body movement

A

All muscles that are consciously controlled are attached to bones.
The central nervous every system sends messages to the muscle and then the muscles contract pulling on the bones to allow movement

44
Q

Adequate posture

A

Muscles are continually in a state of tone that affects their ability to help our body to maintain an upright posture.
People with poor muscle tone generally have poor posture resulting in aches and pains

45
Q

Essential bodily functions

A

Involuntary muscles which we have little to no control over, function continuously and preserve our ongoing body needs. Eg. Heart controls breathing, blood flow and digestion

46
Q

Body temperature

A

Maintains body temperature

47
Q

Types of muscle

A

Cardiac-involuntary
Skeletal-voluntary
Smooth-involuntary

48
Q

Skeletal muscle

A

Controlled by the nervousness system.
Create movement by pulling on the bones they are attached to.
Muscles can only pull, so they work in pairs to produce movement. Eg.
When the bicep pulls upwards the tricep needs to relax to allow the movement to occur.

49
Q

Smooth muscle

A

Found in the digestive system and the walls of vital organ such as the bladder and blood vessels.

50
Q

Cardiac muscle

A

Muscle of the heart

51
Q

Connective tissue

A

Important role in the function of the skeletal and muscular systems.
Cartilage, tendons and ligaments

52
Q

Cartilage

A

Smooth, slightly elastic tissue found on various forms in the body.
~hyaline-coats the ends of the bones in synovial joints
~discs- separate the vertebrae

53
Q

Tendons

A

Connect bone to muscle.

Inelastic and strong, allowing movement by helping muscles pull through the joint and on the bones

54
Q

Ligaments

A

Connect bone to bone.

Provide stability to prevent dislocation

55
Q

Muscle classification

A

Flexors: muscles which bend a limb at a joint.
Extensor: muscles which straighten a limb at a joint.
Adductors: muscles which move a limb towards the body’s midline.
Abductors: muscles which move a limb away from the body’s midline

56
Q

Joints

A

Where two bones meet there will be a joint which allows movement

57
Q

Joint classification

A

Fibrous
Cartilaginous
Synovial

58
Q

Fibrous joint

A

Bones are connected attached by a fibrous connective tissue which provides little to no movement.
Eg. The joints of the skull move at birth so we can get out of the womb.

59
Q

Cartilaginous joint

A

The bones are connected by cartilage connective tissue which also permits little to no movement but gives strength.
Eg. Intervertebral discs are partly movable fibrocartilaginous joints.

60
Q

Synovial joints

A

The most complex in structure.
Freely moveable within the limitations of the bony architecture of the skeleton.
Synovial joints include most joints of the body.

61
Q

Synovial joint characteristics

A

Synovial fluid
Synovial membrane
Ligaments
Tendons

62
Q

Synovial fluid

A

This fills the space between the ends of the bones and promotes lubricated movement by joints

63
Q

Synovial membrane

A

Surrounds the whole joint and produces synovial fluid.

64
Q

Synovial joint structure

A 
Ball and socket.
Hinge.
Gliding.
Pivot.
Ellipsoid.
Saddle.
65
Q

Ball and socket

A

The ball like head of one bone fits into the socket like head of another bone, allowing movement. Eg. Hip and shoulder

66
Q

Hinge

A

The C shaped surface of one bone swings about the rounded surface of another
Eg. Elbow and knee
Movement allowed is flex ion and extension

67
Q

Saddle

A

The concave surfaces of two bones articulate with one another. All movement is possible. (Limited rotation)
Eg. Thumb

68
Q

Ellipsoid

A

Small ball and socket, rotation isn’t allowed.

Eg. Wrist and ankle

69
Q

Pivot

A

A ring of bone rotates about a process of a bone.
Movement is rotation.
Eg. Neck

70
Q

Gliding

A

Two opposed flat surfaces glide across each other.
Movement is gliding
Eg. Vertebrae

71
Q

Types of movement the joints allow

A

Flexion: bends a joint to bring the surfaces of a bone together.
Extension: increases the angle of a joint which increases the distance between the surfaces of the bone.
Adduction: moves a bone towards the midline of the body.
Abduction: moves a bone away from the midline of the body.
Rotation: moves a body part along its axis.
Elevation: lifts the shoulder girdle or the jaw.

72
Q

Common dance injuries

A 
Sprain
Muscle strain
Tendonitis 
Herniated/slipped disc
Bones Spurs of the foot
Torn knee cartilage
73
Q

Muscle strain

A

Muscle tear

74
Q

Sprain

A

Ligament tear (more serious)

75
Q

Tendinitis

A

Inflammation of the tendon

76
Q

Herniated/slipped disc

A

Slipped disc

77
Q

Bone spurs in foot

A

Extra bony growths

78
Q

Torn knee cartilage

A

Sprain of knee ligament

79
Q

CERID

A 
Compression
Elevation
Rest
Ice
Diagnose
80
Q

Compression

A

Reduces and limits swelling

81
Q

Elevation

A

Reduces swelling

Body part should be raised above the heart

82
Q

Rest

A

Protect injured muscle and energy to heal

83
Q

Ice

A

Limits swelling and provide short term pain relief

84
Q

Diagnose

A

See a doctor
Slight stretching
Massage
And strengthen

VCE Dance (5 decks)

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