Chapter 1 - Mind-Body Conditioning

Question 1

Aerobic exercise is:

Answer 1

Continuous high-intensity exercise over a long period of time.

Question 2

Anaerobic exercise is:

Answer 2

Quick, short bursts of intense exercise followed by a period of rest.

Question 3

Is dance typically aerobic or anaerobic?

Answer 3

Anaerobic.

Question 4

How does one train using “mind-body principles”?

Answer 4

Awareness of how each exercise affects the entire body
Calm, open mind
Presence and concentration on the current moment

Question 5

What is the Principle of Specificity?

Answer 5

To strengthen a specific dance step, use strengthening exercises that are similar to/the same as the actual step.

Question 6

What is the Principle of Progressive Overload?

Answer 6

You must start a conditioning program slowly and build up over time.

Question 7

What is the “intensity” of exercise?

Answer 7

The level of resistance for increasing muscle strength.

Question 8

What is the “volume” of exercise?

Answer 8

Increasing the number of repetitions for muscle endurance.

Question 9

What is the “frequency” of exercise?

Answer 9

The regularity of training, an amount that ideally doesn’t cause burnout.

Question 10

What component of exercise increases muscle strength?

Answer 10

Intensity

Question 11

What component of exercise increases muscle endurance?

Answer 11

Volume

Question 12

What component of exercise can cause burnout if too much?

Answer 12

Frequency

Question 13

What principle states that you must start a conditioning program slowly and build up over time?

Answer 13

Principle of Progressive Overload

Question 14

What principle states that to strengthen a specific dance step, you must use strengthening exercises that are similar to/the same as the actual step.

Answer 14

Principle of Specificity

Question 15

What is neurogenic change?

Answer 15

How the nervous system controls movement.

Question 16

What is myogenic change?

Answer 16

The build up of muscle mass and protein.

Question 17

What type of change refers to the nervous system?

Answer 17

Neurogenic

Question 18

What type of change refers to muscle mass?

Answer 18

Myogenic

Question 19

Which type of work refers to the lengthening phase of movement?

Answer 19

Eccentric

Question 20

Which type of work refers to the shortening phase of movement?

Answer 20

Concentric

Question 21

What is eccentric work?

Answer 21

The lengthening phase of movement

Question 22

What is concentric work?

Answer 22

The shortening phase of movement

Question 23

Should eccentric or concentric work take more time?

Answer 23

Eccentric phase should take twice as long as concentric phase.

Question 24

What is the Principle of Periodization?

Answer 24

There are three phases:
Preparatory - fine-tuning with low resistance and low volume.
Build-Up - gradual increase of resistance and volume
Maintenance - conditioning at a consistent level

Question 25

Which principle involves the preparatory, build-up and maintenance phases?

Answer 25

Principle of Periodization

Question 26

What are the three phases of the Principle of Periodization?

Answer 26

Preparatory, Build-Up and Maintenance

Question 27

What are the 5 basic goals of a warm-up?

Answer 27

1 - increase heart rate
2 - raise pulse
3 - increase muscle temperature
4 - lubricate joints
5 - accelerate breathing

Question 28

What are Daniel Nagrin’s 4 warm-up points?

Answer 28

1 - stretch to wake up muscles
2 - start slow and simple, build to fast and complex
3 - avoid using excessive grande plies
4 - start with little jumps, progress to big jumps

Question 29

What is “power”?

Answer 29

A combination of coordination and strength, from the muscles and the nervous system.