PT Lecture Flashcards
Why do dancers train?
Training leads to adaptation.
Injuries can be caused by…
Overuse, underuse, and bad technique.
What are the 5 Basic Conditioning Principles?
- Always warm up.
- Progress slowly
- Watch out for fatigue
- Cool down
- Reconditioning
What are the three types of loading?
- Underloading
- Moderately High
- Overloading
What is underloading?
TRaining that is insufficient to meet the current demands.
What is Moderately high loading?
Regular training load compatible with the current load.
What is overloading?
Already high regular training workloads then add more
What are physiological signs of overtraining?
- Increase in joint and muscle soreness
- Preponderance to overuse injuries
- Decrease in appetite or body weight
- Decrease in the immune system
- Swelling of the lymph nodes
- Insomnia/restless sleep
- Decreased desire to train
- Elevated resting heart rate or blood pressure
What are the three components of load? What should you add?
- Intensity - how hard are you doing it
- Frequency - how often
- Duration - how long
Add components one at a time
Do dancers need cardiovascular training? Why?
Yes - dancing is largely anaerobic but performances require endurance training
What are important facts about strength training?
Muscles can be strong and flexible
Strength does not remove movement speed or flexibility
Balancing strength and flexibility avoids injury
What are the considerations for gender specific strength training?
Men - core strength, shoulder strength, quadricep strength
Women - core strength, bone density, lean body mass, shoulder stabilization
What are the two major types of stretching? (what are the other two for bragging rights?)
- Static Stretching
- Dynamic Stretching
- Proprioceptive neuromuscular Facilitation (PNF)
- Ballistic stretching
What is static stretching?
Holding/relaxing into a stretch for 20 seconds to a minute.
What is dynamic stretching?
Stretching a muscle while it is in motion.
