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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
Long bones
Have hollow shafts containing bone marrow and allow the system of levers to operate effectively. Eg. Radius and ulna
26
Sesamoid bones
Small bones developed in the tendons around the joint such as the patella
27
Flat bones
Give protection to the internal organs. Eg. Skull, ribs, pelvis
28
Irregular bones
Act like building blocks to be stacked to for, the spinal column. Eg. Vertebrae
29
Parts of the skeleton
Axial and appendicular
30
Axial skeleton
Consists on the skull, spine and thorax
31
Appendicular skeleton
Consists of the legs, arms, pelvis and girdle of the shoulder
32
Features of the vertebrae column
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
33
Regions of the vertebrae column
``` Cervical Thoracic Lumbar Sacrum Coccyx ```
34
Cervical region
Contains 7 vertebrae. | Supports head and neck
35
Thoracic region
Has 12 vertebrae | This region and the 24 ribs support the thorax
36
Lumbar region
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
Sacrum region
5 vertebrae that fuse together as one. | It transmits the body weight to the hip joints
38
Coccyx region
2-4 vertebrae fused together as one | It is functionally insignificant
39
Movement of the vertebrae
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
Muscles
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
Safe dance practices
``` Warming up Cool down Breathing Stretching Proper technique Spatial awareness Hydration Clothing Footwear Nutrition ```
42
Functions of the muscular system
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
Body movement
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
Adequate posture
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
Essential bodily functions
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
Body temperature
Maintains body temperature
47
Types of muscle
Cardiac-involuntary Skeletal-voluntary Smooth-involuntary
48
Skeletal muscle
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
Smooth muscle
Found in the digestive system and the walls of vital organ such as the bladder and blood vessels.
50
Cardiac muscle
Muscle of the heart
51
Connective tissue
Important role in the function of the skeletal and muscular systems. Cartilage, tendons and ligaments
52
Cartilage
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
Tendons
Connect bone to muscle. | Inelastic and strong, allowing movement by helping muscles pull through the joint and on the bones
54
Ligaments
Connect bone to bone. | Provide stability to prevent dislocation
55
Muscle classification
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
Joints
Where two bones meet there will be a joint which allows movement
57
Joint classification
Fibrous Cartilaginous Synovial
58
Fibrous joint
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
Cartilaginous joint
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
Synovial joints
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
Synovial joint characteristics
Synovial fluid Synovial membrane Ligaments Tendons
62
Synovial fluid
This fills the space between the ends of the bones and promotes lubricated movement by joints
63
Synovial membrane
Surrounds the whole joint and produces synovial fluid.
64
Synovial joint structure
``` Ball and socket. Hinge. Gliding. Pivot. Ellipsoid. Saddle. ```
65
Ball and socket
The ball like head of one bone fits into the socket like head of another bone, allowing movement. Eg. Hip and shoulder
66
Hinge
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
Saddle
The concave surfaces of two bones articulate with one another. All movement is possible. (Limited rotation) Eg. Thumb
68
Ellipsoid
Small ball and socket, rotation isn't allowed. | Eg. Wrist and ankle
69
Pivot
A ring of bone rotates about a process of a bone. Movement is rotation. Eg. Neck
70
Gliding
Two opposed flat surfaces glide across each other. Movement is gliding Eg. Vertebrae
71
Types of movement the joints allow
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
Common dance injuries
``` Sprain Muscle strain Tendonitis Herniated/slipped disc Bones Spurs of the foot Torn knee cartilage ```
73
Muscle strain
Muscle tear
74
Sprain
Ligament tear (more serious)
75
Tendinitis
Inflammation of the tendon
76
Herniated/slipped disc
Slipped disc
77
Bone spurs in foot
Extra bony growths
78
Torn knee cartilage
Sprain of knee ligament
79
CERID
``` Compression Elevation Rest Ice Diagnose ```
80
Compression
Reduces and limits swelling
81
Elevation
Reduces swelling | Body part should be raised above the heart
82
Rest
Protect injured muscle and energy to heal
83
Ice
Limits swelling and provide short term pain relief
84
Diagnose
See a doctor Slight stretching Massage And strengthen

VCE Dance (5 decks)

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