General Basics Flashcards
Why is warming up important?
It prepares you for exercise
Increases the blood flow to the muscles
Improves performance
Reduces the risk of injury
Stages of an effective warm up?
Pulse raiser - Increases the heart rate, breathing rate, muscle temperature
Joint mobility - Gradual warming up of joints
Flexibility - Stretches which involve the big muscles in the body
What is it essential to do in a cool down?
Your heart rate and respiration rate needs to go back to normal
Lactic acid and other waste products are removed from your muscles - preventing muscle stiffness and soreness.
How would a dancer prevent injury?
Making sure they are fir for the activity Right techniques Performing movements at the right level Correct kit in good conditions Hazards in the dance area are removed Performing a warm up and cool down.
What is a sprain?
An injury to a ligament at a joint. It is often the result of a sudden or unexpected wrenching movement sat the joint, that pulls the bones within the joint too far apart and tears the tissue surrounding the joint.
What is a fracture?
Simple (closed) fracture - the bone is cracked but the skin is not damaged.
Compound (open) fracture - the skin is damaged and the bone may stick out.
Signs and symptoms - May have heard or felt it snap, tenderness of pain, not able to move body part normally, swelling
Other Injuries
Dislocation: Bone is pulled out of its normal place, usually caused by violent twisting
Torn Cartilage: Can happen at the knee. caused by violent twisting
Strained or pulled muscle: caused by violent over stretching
Cramp: Occurs when muscle fibres fail to relax, their blood supply is cut off causing pain.
What to remember when treating injuries
Rest Ice Compression Elevation Diagonosis
How can a dancer be safe before dancing?
Warm up safely Have appropriate kit Hair is tied back remove jewellery No eating Have correct footwear
How can a dancer be safe whilst dancing?
Landing after a jump - knees are used as shock absorbers and cushion impact after any kind of elevation
Working with others - be prepared and use peripheral vision
Supporting and lifting - never attempt if you feel unhappy about something. Must have sufficient strength and maturity to carry out lifts.
Weight sharing - work slowly and carefully as speed can increases the risk of injury.
Having a balanced diet consists of what?
Carbohydrates Proteins Fats Vitamins Minerals
Dancers sweat a lot so if you don’t drink you could suffer from:
Fatigue, or deep-seated tiredness
Inability to react appropriately
Inability to concentrate
Muscle cramps
What is an action?
What are the six Actions?
An action is a movement.
Jump: An action of rising into the air using the muscle in the legs.
Turn - To move around an axis or to rotate
Stillness/balance: When the body is not moving. Held for a different amounts of time.
Weight transfer: Changing the support from one part of the body to another.
Travel: Moving from one place to another.
Gesture: An action or movement that doesn’t involve a transfer of weight.
