Strength and Stamina

Question 1

What is strength?

Answer 1

The maximum amount of force that a muscle can exert against a form of resistance in a single effort.

Question 2

What are the three different types of strength?

Answer 2

Strength endurance, dynamic strength and power.

Question 3

What is strength endurance?

Answer 3

A muscles ability to perform a contraction for long periods of time without becoming fatigued

Question 4

What is dynamic strength?

Answer 4

Strength displayed in movements almost always during concentric muscle action

Question 5

What is power?

Answer 5

The ability to exert maximum muscular contraction instantly in an explosive burst of movements. This involves strength and speed.

Question 6

What is an isometric contraction?

Answer 6

A contraction that produces force against an external resistance where there is no change in length of the muscle

Question 7

What is an isotonic contraction?

Answer 7

There is a change of length in the muscle

Question 8

What is the meaning of eccentric?

Answer 8

lengthened

Question 9

What is the meaning of concentric?

Answer 9

Shortened

Question 10

Fill in the gaps. The plank is an example of an _______ ______ and sit ups are an example of an _______ ______.

Answer 10

Isometric contraction, Isotonic contraction

Question 11

What three things must you consider when improving fitness?

Answer 11

Progressive overload, the F.I.T.T principle and specificity.

Question 12

What is meant by the term specificity?

Answer 12

Ensuring that movement is specific for the type of activity or movement that you are going to do.

Question 13

What does F.I.T.T stand for?

Answer 13

F= Frequency
I= Intensity
T= Time (how long)
T= Type of exercise

Question 14

What is meant by progressive overload?

Answer 14

Increase the amount/intensity gradually overtime at a rate of 5% increase per week.

Question 15

To improve power you would……

Answer 15

Increase the intensity and decrease the time

Question 16

To improve endurance you would…….

Answer 16

Increase the frequency and time and decrease the intensity.

Question 17

What should you notice if you apply progressive overload, specificity and the F.I.T.T principle?

Answer 17

An improvement

Question 18

What might happen if you stop training?

Answer 18

Reversibility

Question 19

All exercises should be completed in _____ and _____.

Answer 19

Reps and sets.

Question 20

Name an exercise to strengthen the quadriceps. What movements will the increase in strength improve?

Answer 20

Squats, 4 sets of 8 reps or the ski sit (isometric).

It will help with jumps, elevations or a developpe to the front or to second.

Question 21

Name an exercise to strengthen the hamstrings. What movements will the increase in strength improve?

Answer 21

Hip raises from the floor.

This will help with the take off and landings from a jump.

Question 22

Name an exercise to strengthen the gluteus maximus. What movements will the increase in strength improve?

Answer 22

Squats, 3 sets of 20 reps. Squats with a tuck jump.

This will help to gain height and elevation in jumps and can help you to hold turnout.

Question 23

Name an exercise to strengthen the metatarsals. What movements will the increase in strength improve?

Answer 23

Parallel rises and rises in first, tendu exercises.

Anything on a rise/releve, turns and landing through the feet

Question 24

Name an exercise to strengthen the abdominals. What movements will the increase in strength improve?

Answer 24

Sit ups, 6 sets of 10 reps.

Keeping the core engaged when moving, turning and jumping

Question 25

Name an exercise to strengthen the obliques. What movements will the increase in strength improve?

Answer 25

Sit ups where you reach for your toes, 6 sets of 10 reps.

Keeping the core engaged when moving, turning and jumping

Question 26

Name an exercise to strengthen the Latissimus Dorsi and Erector Spinae. What movements will the increase in strength improve?

Answer 26

Lat pull downs, 3 sets of 10 reps.
For posture, holding the shoulders up and erect. It is the anchor point for the arms when in second. Erector spinae helps to prevent anterior and posterior tilt of the pelvis.

Question 27

Name an exercise to strengthen the Biceps, triceps and pectorals. What movements will the increase in strength improve?

Answer 27

Pulsing arms in second, palms up, down, forward and back. 4 sets of 8 reps in each direction.
Allows you to safely support someone in a lift or other partner work and for work on your hands such as handstands and cartwheels.

Question 28

Name an exercise to strengthen the abductors. What movements will the increase in strength improve?

Answer 28

Parallel leg flicks towards your head. 3 sets of 20 reps (10 to each side).
Anything where your leg is out to the side, sideways lunge.

Question 29

Name an exercise to strengthen the adductors. What movements will the increase in strength improve?

Answer 29

Lie on the floor, leg pulse in second, 3 sets of 20 reps.

Helps to maintain turn out and the correct alignment of the knees over the midline of the toes.

Question 30

What are some of the general ways that increased strength can improve a performance?

Answer 30

Correct posture, higher jump height, greater power, hold the position for longer.

Question 31

What is cardiovascular endurance?

Answer 31

The ability of the heart, lungs and cardiovascular system to work for long periods of time without becoming fatigued.

Question 32

What is aerobic activity?

Answer 32

Exercise carried out in a good supply of oxygen

Question 33

What is anaerobic activity?

Answer 33

Exercise carried out without a good oxygen supply

Question 34

‘Dance is a good mixture of aerobic and anaerobic activity” Explain why.

Answer 34

During a class or performance a dancer will often perform both aerobic and anaerobic activity which allows them to keep up the quality of their technique throughout the class or performance without becoming fatigued

Question 35

True or False? Dance can be described as a high intensity intermittent activity.

Answer 35

True

Question 36

How can a dancer improve aerobic fitness?

Answer 36

Elevate heart rate to around 120 bpm for around 30 minutes in duration. The activity should be low intensity and carried out at a frequency of 3 times a week to see an improvement in 6 weeks. For example, long combinations of running, skipping and whole body movements that change direction and levels.

Question 37

How can a dancer improve anaerobic fitness?

Answer 37

Performing short bursts of explosive movements such as corner work. These should be high intensity, but have a short duration with intervals of rest in between. The heart rate should be kept up for 30 minutes 3 times a week. For example long combinations of jogging or skipping and then jumps or leaps at a high intensity level.