Safe Dance Practice

Question 1

Define safe dance practice

Answer 1

The practice of selecting and executing safe movement. Safe dance practice focuses on providing dance activities and exercises which allow students to participate without risk of injury.

Question 2

Why is warm up necessary?

Answer 2

• Raises the core body temperature
• Increase the blood flow to essential muscle groups.
• Increase mobility around joints
• Focus and prepare the dancer mentally for the work to follow.

Question 3

What should warm up include?

Answer 3

• Cardio (running, starjumps)
• Stretch (lunges, butterfly)
• Strength (situps, pushups)

Question 4

What are the principles of safe exercising?

Answer 4

F - frequency
I - intensity
T- type
T - time

Question 5

What does frequency refer to?

Answer 5

The number of exercise or movement sessions.

Question 6

What does intensity refer to?

Answer 6

How ‘hard’ the training session is and is the single most important factor in how much you improve, as well as different types of stretching.

Question 7

Name and give examples of each of the different types of stretching.

Answer 7

Dynamic - dropswing
Static - holding pike for 15-30 seconds
Bouncing - bouncing lunge
Proprioceptive neuromuscular facilitation - partner stretches.

Question 8

What does type refer to?

Answer 8

The specific activity that you are trying to achieve improvement in.

Question 9

What does time refer to?

Answer 9

How long a single session is or how long is spent on a specific movement or series of movements.

Question 10

Describe a sprain and strain.

Answer 10

A sprain involves an injury to ligaments which are the fibrous tissues connecting bone to bone. There will be immediate pain, swelling and possible loss of movement. A strain occurs in the tendon or muscle and may result in pain, localised swelling, limited movement or muscle weakness. Knees and ankles are particularly vulnerable to sprains and strains.

Question 11

Explain stress fractures

Answer 11

These may occur from movements that require force and repetition (e.g. jumping) and can cause small breaks/cracks in the bone over time.

Question 12

Explain tendonitis

Answer 12

This is painful inflammation of a tendon (which connect bone to muscle). The Achilles tendon is an example of a commonly affected area.

Question 13

Explain impact injuries

Answer 13

These are bruises or friction burns through contact with the floor or other dancers.

Question 14

Name the seven factors influencing injury

Answer 14

Inexperience, poor fitness, poor technique and alignment, fatigue, hazardous environment, overtraining, failure to rest an injury.

Question 15

How is an injury treated?

Answer 15

Rest
Ice
Compression
Elevation
Referral