Safe Dance Practice Flashcards
What should the temp be while dancing?
22°C
Why is posture and alignment important in dance?
It helps with
- execution of choreography
- balance,
- muscle development,
- injury prevention,
- aesthetically pleasing performance
- poor alignment can result in stress and strain on the lower back and muscles
What does safe dance practice include?
● Warm up and cool down
● Stretching
● Alignment
● Body awareness
● Body capabilities and limitations
● treatment of injury
● Body maintenance
What is an effective warm up?
10 - 15 minutes of continuous movement
that increases in difficulty, involving large
muscle groups.
What are some warm up examples?
● Jogging
● High knees
● Star jumps
● Roll downs, warming up the
spine
Why should we cool down?
- Returns blood to the heart
- allows the metabolic waste products (like
lactic acid) to move rapidly throughout the
body reducing soreness.
What is body awareness?
● Body awareness is being constantly
aware of what your body is doing in
dance. This includes how it is moving
and the space it is taking. This can
also be referred to as spatial
awareness. Body awareness also
refers to knowing your own personal
capabilities and limitations in dance.
What are the four types of stretching?
- Static
- Dynamic
- PNF
- Ballistic
What is static stretching?
Gradual stretching of a muscle to a
position of comfort where it is sustained
for 10-20 seconds.
What is dynamic stretching?
Moving a muscle through its full range
of motion with increasing repetitive
movements.
What is PNF (Proprioceptive Neuromuscular Facilitation) stretching?
A stretch that is repeated: hold for
7-10 seconds, relax for 3 seconds,
move into further range and hold for
another 10 seconds. Repeat this three
times.
What is ballistic stretching?
Ballistic stretching uses bouncing
movements to push your body past
its normal range of motion.
● These stretches are fast, rapid
movements, repeating a bouncing
motion.
What is S.M.A.R.T dance Practice?
S - Strength, Stretch, Stamina
M - Maintenance
A - Alignment
R - R.I.C.E.D
T - Training
What does R.I.C.E.D stand for?
R - Rest
I - Ice
C - Compress
E - Elevate
D - Diagnosis
What is Alignment?
Alignment in dance refers to the proper positioning of the body parts in relation to each other It ensures good posture, balance.
What is the plumb line?
An imaginary vertical line that runs from the top of the head down to the feet, representing the body’s natural alignment
it goes through:
* ear lobe
* shoulder jpoint
* center of hip joint
* Mid line of knees
* Through the center of ankle joint
What happens if your too cold while dancing?
may cause tears in muscles
What happens if its too hot While dancing?
may cause sweating causing water loss resulting in muscle cramps
Give an example of static stretching
- Holding a seated straight leg toe touch
Give an example of dynamic stretching
- leg swings back and forth
Give an example of PNF stretching
- Partner-assisted hamstring stretch with resistance
Give an example of ballistic stretching
- Bouncing in a deep lunge
What are the three main parts of a proper warm-up?
Cardiovascular (Pulse-Raising)
Strength and Joint Mobilization .
Stretching (Muscle Lengthening)
Give some examples of cool down
- Deep stretches like lunges
- Deep breathing returning oxygen to blood
- Walking at regular pace
Why should we stretch?
- increases flexibility
- reduces risk of injury
- improves circulation
Definition of stretching
Stretching is moving or holding a position to lengthen muscles and improve flexibility
