The Cool Down And Flexibility

Question 1

Cool down

Answer 1

After the main component of the class (dance activity) cool down is a period of time that allows the body and mind to return to normal. It should consist of two components: pulse lowering and post workout stretches

Question 2

Pulse lowering

Answer 2

The activities should allow the heart rate and blood flow to reduce. It should prevent the blood from pooling in one place, especially in the legs.

Question 3

Post workout stretch

Answer 3

Maintenance stretches are performed as a part of the cool down to help maintain a persons existing range of movement. These stretches are carried out prior to the developmental stretches which aim to increase range of movement.

Question 4

Developmental stretching

Answer 4

Is aimed to develop a persons range of movement in specific muscles or muscle groups, where greater range of movement is required. It should always be used at the end of a training session when the muscles and connective tissue are warm and flexible.

For improvements in flexibility, it is necessary to overcome the stretch reflex in order to ease further into a stretch. Should be help from 15-30 seconds.

Question 5

Hamstring stretch (beginner)

Answer 5

Led on back, one knee bending with foot on the floor, hold behind other thigh with knee bent and straighten to vertical, slowly flex foot, keep leg extended until a comfortable stretch is felt, gently pull towards chest keeping knee straight

Question 6

Hamstring stretch (advanced)

Answer 6

Sitting position, one leg facing forwards, one out to the side. Body turned towards extended leg, abs right, chest lifted and wide, chest moves toward thigh until stretch is felt.

(Straddle stretch)

Question 7

Erector spinae and glutes stretch

Answer 7

Supine position, arms placed around back of thighs, knees pulled to chest (stationary rock and roll position)

Question 8

Obliques stretch

Answer 8

Supine position, knees bent, rolled to the side and relaxed, shoulders maintaining floor contact

Question 9

Abductors stretch

Answer 9

In sitting position, one foot crossed over the other straight leg, tall sitting position maintained

Question 10

Adductors beginner

Answer 10

Sitting position, soles of feet together, feet close to body, knees gently pressing out, chest lifted, sit tall (butterfly)

Question 11

Adductors (advanced)

Answer 11

Sitting position, feet wide apart, toes pointing up, sit tall, chest lifted, lean body forward (straddle sit middle stretch)

Question 12

Triceps (general)

Answer 12

One arm raised, elbow bent and hand taken to middle of upper back, gently press elbow back

Question 13

Trapezius general

Answer 13

Standing position, hands clasped in front of body, head dropped down

Question 14

Pectorals (general)

Answer 14

Standing position, hands clasped behind the body, open chest wide

Question 15

Latissimus dorsi (general)

Answer 15

One arm raised above head, the other hand can be placed on thigh to support body, rib cage lifted and body moves into lateral flexion

Question 16

Adapting stretches for children

Answer 16

Care should be taken in teaching any of the stretches, especially with children that have entered the growth spurt. Children at this age are at risk of injury, it is important as excessive stretching at this time can cause long term damage to the soft tissues or the bone where muscle or tendon is attached.

In young children, only mild tension should be encouraged in stretching until they can develop their motor skills.