Safe practise Flashcards
Why do we need to warm up?
circulation, joints, muscles, nerves, flexibility
Benefits of warm up?
- increase the temperature of the body
- increase heart rate
- mobilise the joints
- increased oxygenated blood flow to the muscles
- prevention of injury
- mental preparation
- improve nervous system
Examples of changes that occur in the body after warm up?
- breathing is increased
- skin appears red
- body starts to sweat
- adrenalin levels are increased
- focus and concentration are enhanced
How to increase body temperature?
- cardiovascular eg running, skipping
- small movements increasing to larger
- increased blood flow=increased temperature
How to increase heart rate?
- cardiovascular
- helps provide fuel to the working muscles
How to mobilise the joints?
- gently move the joints through their ROM eg shoulder rolls
- will help lubricate the joints, warming synovial fluid and preparing skeletal system
How to increase oxygenated blood flow to the muscles?
- steady increase in activity, articulating the joints and stretching the muscles eg standing pushing through feet to jog on spot to running around the room
- oxygen helps fuel the muscles so they can contract and stretch more efficiently
- muscles, tendons and ligaments become more pliable
How does a warm up prevent injury?
- will prepare the body, muscles and joints are not put under sudden stress
- eg hamstrings need to be pliable before movements such as high kicks or splits otherwise a tear or pull is likely
How to mentally prepare?
- exercise prepares the mind, promotes concentration and enhances brain activity and reaction times, increasing body awareness
- eg counting movements and going from sets of 8 to 4 to 2 to 1
How to improve the nervous system?
- regular dance training which involves the entire body helps enhance nerve reactions
- this improves agility, coordination, movement memory ect
What do you need to do to cool down?
- gradually slow down the activity
- gentle stretches
- deep stretches
- wind-down
Why is it important to gradually slow down activity?
- gradual in order to prevent feeling faint or dizzy
- allows breathing rate to return to normal, resting state
- eg whole arm circles, performed slowly, concentrating on deep breathing, will help body systems to begin to recover to normal
Why are gentle stretches important?
- these are incorporated into a cool-down such as side leans
- can help enhance recovery state by transporting amino acids to repair any injury
Why are deep stretches important?
- slow stretching exercises while the muscles are still warm and pliable
- effective long-term
- helps remove lactic acid build up from muscles preventing muscle soreness
Why is a wind-down important?
- important to mentally prepare for the rest of the day
- allowing a re-focus
Definition of aerobic exercise:
sustained moderate exercise which helps improve the transfer of oxygen to the muscles to create energy
What is aerobic exercise?
- oxygen is carried through the heart to the muscles giving them the energy needed to sustain the effort
- involves continuous, rhythmic use of large muscle groups
- should last between 20-60 mins at least 3 times a week
What happens to the body during aerobic exercise?
-heart beats faster, blood flow increases, breathing rate goes up, the rate of oxygen transference to and from the muscles increases which in turn ‘cleans’ the muscles, removing toxins
Examples of aerobic exercise?
-running, swimming, cycling, zumba and aerobics
Definition of anaerobic exercise?
- means without oxygen
- short bursts of activity
Description of anaerobic exercise?
- instead of oxygen, glycogen is used as fuel
- then lactic acid is released
- carbohydrates are important as when converted to sugar they provide energy
- dancers mainly train anaerobically
Importance of studio space-free of obstacles?
- obstacle free in order to minimise the risk of injury through collision
- the floor should be checked to ensure no spillages or breakages that could cause slippage or injury
The value of a sprung floor?
- acts as a shock absorber, minimising the impact on the joints particularly in jumping, falling or lifting
- when sprung floor is not available due care should be taken to adjust accordingly, for instance by reducing the amount of jumps and decreasing repetitions of high action or high risk actions
Importance of optimum temperature?
- working environment should neither be too hot nor too cold for the body to work effectively and efficiently
- too hot may result in overheating, exhaustion and feeling faint
- too cold and muscles are more prone to injury
- optimum temp is 18-24 degrees centigrade
The need for ventilation?
-in order to ensure an appropriate, constant oxygen supply and to adjust the temperature in the room accordingly
Risks in a performance space?
- darkness-performer should acquaint themselves with any potential obstacles
- performance space-different dimensions to those used in rehearsals, adjust spacing
- flooring-may need rosin for pointe work or foot thongs for contemporary
Importance of appropriate clothing and overall presentation?
- tight enough to see body lines but doesn’t restrict movement
- layers can help regulate body temperature
- remove jewellery to avoid injury
- hair should be tied off face to avoid injury, in ballet a bun is typical to elongate the neckline and allows the neckline to be used effectively
- footwear should be well fitting and appropriate for the dance style
Simple treatment for injury:
Protect-the affected area should be covered to avoid further damage
Rest-an injury should be given time to heal, exercise before recovery could lead to a recurring injury and potential weakening of the area
Ice-brings out any bruising and minimises swelling/pain
Compression-where a pull or strain is suspected or an open wound strapping with bandages will minimise swelling, stem blood flow and avoid contamination
Elevation-aids quicker healing, avoid excessive swelling and minimise bruising
6 most common dance injuries?
- shin splints
- ankle sprain
- stress fracture
- low back disorders
- anterior shoulder impingement
- patellofemoral syndrome
What are the primary reasons for needing food?
- to use as energy
- tissue growth and repair
- to fuel and regulate the cells in our body
What are the six main groups food can be categorised in?
- carbohydrates
- fats
- proteins
- vitamins
- minerals
- water
Carbohydrates:
-body’s main source of energy
-bread, pasta, rice
-grains are either refined or unrefined (whole grains)
-unrefined grains consist of
bran outer coating-fibre
inner germ-protein, vitamins, minerals
endosperm-carbohydrate
-refined grains consist only of endosperm so have less nutrients
Protein:
- meat, fish, eggs, pulses, nuts and seeds, soya products
- protein provides the body with 10-15% of its dietary energy
- is needed for growth and repair
- eggs contain all 8 amino acids
- vegetable sources do not contain the full range of amino acids
Fats:
- provide a concentrated source of energy
- double the amount of calories than protein or carbs
- cakes, biscuits, crisps, sugary drinks
- also avocadoes, coconut, almonds
- saturated fats are solid at room temperature and usually come from animal fats
- unsaturated fats are liquid at room temperature and usually come from vegetable sources
- consumed fat should be unsaturated
Fibre:
- found in plant foods (fruit, vegetables and whole grains)
- essential for maintaining a healthy digestive system
- soluble fibre can dissolve in water-found in beans, fruit, oat products-helps lower blood fats and maintain blood sugar
- insoluble fibre cannot dissolve in water-found in whole grain products, vegetables-increases rate at which food passes through the gut
Health benefits of fibre?
- takes longer to digest so keep feeling fuller for longer
- slow steady digestion helps with weight maintenance
- helps lower blood cholesterol
Vitamins and minerals:
-vitamins are essential nutrients that work in unison with organic molecules in your body to maintain its proper function
Fat soluble vitamins and minerals?
A: bone, teeth, vision, skin -dark green veg, oranges
D: absorption of calcium -milk, sun shine
E: regulate cell membranes -veg oil, whole grain, cereal
K: blood clotting, respiration, metabolism -green veg
Water soluble vits and mins?
C: bones, healing, resist infection -veg, fruit-daily
B1+2: release energy -eggs, beans, nuts
Folic acid: use of protein -nuts, green veg, oranges
Water:
- makes up 50-70% of an adult’s total body weight
- survival time without is a matter of days
- essential for body growth and maintenance eg it helps get rid of waste, regulates temperature
- water is lost through urine and sweat and must be replaced otherwise dehydration occurs causing symptoms such as headaches, tiredness and loss of concentration
- chronic dehydration can contribute to health problems such as constipation and kidney stones
How do dancers get energy?
from food
Why should dancers eat more?
because of the increased level of activity means they use more fuel
How much should a dancer eat?
- 2000 cals for women 2500 for men
- the more active you are the more cals you need
- depends on height, weight and gender
- inactivity-less calories needed or result in increased weight
- small regular meals
- at least 2 hours before performance
- eat after exercise
What is a healthy balanced meal plan?
30% starchy carbohydrates
30% fruit and vegetables
remainder-protein, dairy
fat spairingly
How should dancers get strong bones?
- calcium
- milk, cheese, yogurt, dark green leafy vegetables
BMI?
- a calculation based on a combination of height and weight
- 19-25 is healthy for a dancer
How do people gain weight?
- when they eat more ‘fuel’ than they use
- often too much fat and simple sugars
How to lose weight?
eat less and/or exercise more
How do people lose too much weight?
do not fuel their body appropriately for the amount of exercise undertaken
How to keep a healthy metabolism?
- eat sensibly and regularly
- skipping meals will result in a slower metabolism
Dangers of being overweight?
- lethargy, tiredness
- extra pressure on joints
- loss of stamina and agility
- poor body image
Dangers of being underweight?
- lethargy, tiredness
- bones/joints become more vulnerable
- loss of stamina and strength
- poor body image
Food pyramid starting from biggest to least:
fluids vegetables, fruit wholegrain products, pulses milk, milk products meat, fish, eggs oil, fats, nuts sweets, snacks
