Chapter 1: Safe Dance Practise: Strength and Stamina

Question 1

What ways does strength support preventative practise in dance training?

Answer 1

1. reduces risk of injury
2. improves flexibility
3. improves co-ordination and performance
4. enhances muscle mass

Question 2

WHat are the two types of muscle contraction?

Answer 2

isotonic

isometric

Question 3

What does isotonic contraction involve?

Answer 3

dynamic resistance where the muscle changes length but the tone is constant

Question 4

What two ways does Isotonic contraction work?

Answer 4

Concentric

Eccentric

Question 5

EXAMPLE

concentric contraction where the muscle shortens

Answer 5

hip abductors of the gesturing leg as it is abducted

Question 6

EXAMPLE

eccentric contraction where the muscle is legngthened

Answer 6

hip abductors of the gesturing leg to control lowering it to the ground

Question 7

What ways should stregnthening exercises be perfromed?

Answer 7

in full ROM of joints

in sets of 10-15 reps

reps slowly build

adding weights/self resistance

adding elastic bands

Question 8

What does Isometric contraction involve?

Answer 8

static resistance where mucle tone increases but do not change in length

Question 9

EXAMPLE

isometric contraction

Answer 9

gesturing leg is abducted held there, and the hip abductors have to work in static contraction to resist gravity

Question 10

What is the standard procedure for injured muscles or tendons?

Answer 10

PRICED

P=prevent further injury

R-rest

I=ice

C=compress

E=elevate

D=diagnosis/doctor

Question 11

What are the two parts stamina is divided into?

Answer 11

Muscular endurance

Cardiovasvular endurance

Question 12

What are the main effects of aerobic exercise?

Answer 12

• increase in muscular endurance/stamina
• increase in cardiovascualr endurance/stamina
• reduction of fat deposits
• maintencance of bone mass

Question 13

define muscular endurance

Answer 13

the ability of a muscle to continue to contract over a period of time

Question 14

define cardiovascualr endurance

Answer 14

the ability to continue aerobic activit over a period of time

Question 15

What are the two types of fibres in muscles?

Answer 15

slow-twitch: contract slowly sustain tension over long period work aerobically used for endurance such as holding balances (swan lake arabesques position)

fast- twitch fibres: contract rapidly work anaerobically usde ofr jumping and fast travelling (threshold)