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Dance > Safe practise > Flashcards

Safe practise Flashcards

1
Q

Why do we need to warm up?

A

circulation, joints, muscles, nerves, flexibility

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2
Q

Benefits of warm up?

A
  • 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
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3
Q

Examples of changes that occur in the body after warm up?

A
  • breathing is increased
  • skin appears red
  • body starts to sweat
  • adrenalin levels are increased
  • focus and concentration are enhanced
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4
Q

How to increase body temperature?

A
  • cardiovascular eg running, skipping
  • small movements increasing to larger
  • increased blood flow=increased temperature
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5
Q

How to increase heart rate?

A
  • cardiovascular

- helps provide fuel to the working muscles

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6
Q

How to mobilise the joints?

A
  • gently move the joints through their ROM eg shoulder rolls

- will help lubricate the joints, warming synovial fluid and preparing skeletal system

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7
Q

How to increase oxygenated blood flow to the muscles?

A
  • 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
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8
Q

How does a warm up prevent injury?

A
  • 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
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9
Q

How to mentally prepare?

A
  • 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
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10
Q

How to improve the nervous system?

A
  • regular dance training which involves the entire body helps enhance nerve reactions
  • this improves agility, coordination, movement memory ect
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11
Q

What do you need to do to cool down?

A
  • gradually slow down the activity
  • gentle stretches
  • deep stretches
  • wind-down
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12
Q

Why is it important to gradually slow down activity?

A
  • 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
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13
Q

Why are gentle stretches important?

A
  • these are incorporated into a cool-down such as side leans

- can help enhance recovery state by transporting amino acids to repair any injury

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14
Q

Why are deep stretches important?

A
  • 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
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15
Q

Why is a wind-down important?

A
  • important to mentally prepare for the rest of the day

- allowing a re-focus

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16
Q

Definition of aerobic exercise:

A

sustained moderate exercise which helps improve the transfer of oxygen to the muscles to create energy

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17
Q

What is aerobic exercise?

A
  • 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
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18
Q

What happens to the body during aerobic exercise?

A

-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

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19
Q

Examples of aerobic exercise?

A

-running, swimming, cycling, zumba and aerobics

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20
Q

Definition of anaerobic exercise?

A
  • means without oxygen

- short bursts of activity

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21
Q

Description of anaerobic exercise?

A
  • 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
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22
Q

Importance of studio space-free of obstacles?

A
  • 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
23
Q

The value of a sprung floor?

A
  • 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
24
Q

Importance of optimum temperature?

A
  • 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
25
Q

The need for ventilation?

A

-in order to ensure an appropriate, constant oxygen supply and to adjust the temperature in the room accordingly

26
Q

Risks in a performance space?

A
  • 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
27
Q

Importance of appropriate clothing and overall presentation?

A
  • 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
28
Q

Simple treatment for injury:

A

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

29
Q

6 most common dance injuries?

A
  • shin splints
  • ankle sprain
  • stress fracture
  • low back disorders
  • anterior shoulder impingement
  • patellofemoral syndrome
30
Q

What are the primary reasons for needing food?

A
  • to use as energy
  • tissue growth and repair
  • to fuel and regulate the cells in our body
31
Q

What are the six main groups food can be categorised in?

A
  • carbohydrates
  • fats
  • proteins
  • vitamins
  • minerals
  • water
32
Q

Carbohydrates:

A

-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

33
Q

Protein:

A
  • 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
34
Q

Fats:

A
  • 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
35
Q

Fibre:

A
  • 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
36
Q

Health benefits of fibre?

A
  • takes longer to digest so keep feeling fuller for longer
  • slow steady digestion helps with weight maintenance
  • helps lower blood cholesterol
37
Q

Vitamins and minerals:

A

-vitamins are essential nutrients that work in unison with organic molecules in your body to maintain its proper function

38
Q

Fat soluble vitamins and minerals?

A

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

39
Q

Water soluble vits and mins?

A

C: bones, healing, resist infection -veg, fruit-daily
B1+2: release energy -eggs, beans, nuts
Folic acid: use of protein -nuts, green veg, oranges

40
Q

Water:

A
  • 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
41
Q

How do dancers get energy?

A

from food

42
Q

Why should dancers eat more?

A

because of the increased level of activity means they use more fuel

43
Q

How much should a dancer eat?

A
  • 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
44
Q

What is a healthy balanced meal plan?

A

30% starchy carbohydrates
30% fruit and vegetables
remainder-protein, dairy
fat spairingly

45
Q

How should dancers get strong bones?

A
  • calcium

- milk, cheese, yogurt, dark green leafy vegetables

46
Q

BMI?

A
  • a calculation based on a combination of height and weight

- 19-25 is healthy for a dancer

47
Q

How do people gain weight?

A
  • when they eat more ‘fuel’ than they use

- often too much fat and simple sugars

48
Q

How to lose weight?

A

eat less and/or exercise more

49
Q

How do people lose too much weight?

A

do not fuel their body appropriately for the amount of exercise undertaken

50
Q

How to keep a healthy metabolism?

A
  • eat sensibly and regularly

- skipping meals will result in a slower metabolism

51
Q

Dangers of being overweight?

A
  • lethargy, tiredness
  • extra pressure on joints
  • loss of stamina and agility
  • poor body image
52
Q

Dangers of being underweight?

A
  • lethargy, tiredness
  • bones/joints become more vulnerable
  • loss of stamina and strength
  • poor body image
53
Q

Food pyramid starting from biggest to least:

A 
fluids
vegetables, fruit
wholegrain products, pulses
milk, milk products
meat, fish, eggs
oil, fats, nuts
sweets, snacks

Dance (13 decks)

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