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Dance > The dancer as preformer > Flashcards

The dancer as preformer Flashcards

1
Q

Posture

A

correct placing and carriage of the body

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2
Q

Alignment

A

correct lines through the body

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3
Q

Core strength

A

strength of pelvic and abdominal muscles to maintain posture and placement

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4
Q

How do posture, alignment and core strength all help each other?

A

Good posture helps alignment; good alignment aids balance; good posture, alignment and balance are all improved through a strong core.

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5
Q

What do posture, alignment and core strength enable the dancer to do?

A

These factors apply to the body in motion not just in a static position. It enables the dancer to move with fluidity, energy, grace, control, precision, and confidence in an aesthetically pleasing and comfortable way.

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6
Q

What is good posture?

A

Or neutral spine, it is the bones sitting in a natural, relaxed way, lifting through the crown of the head. The muscles should be able to hold and lift these bones without tension or fatigue.

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7
Q

Meaning of posture?

A

Refers to the three natural curves that are present in a healthy spine.

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8
Q

What does good posture help?

A

Neutral posture allows a dancer to completely and optimally attain balance of their body mass, based on their physical limitation.
Good posture optimises breathing and affects the circulation of bodily fluids.

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9
Q

What is good posture composed of?

A
  • weight distributed evenly
  • muscles of the knees and legs braced, but not tense
  • pelvic relaxed down but not tucked under, maintaining a lengthened spine and muscles braced
  • stomach muscles engaged to support the spine thereby avoiding excessive curvature of the lumbar region
  • rib cage in place, allowing ease of movement and breathing
  • shoulders down with arms relaxed at sides
  • neck lengthening upwards, with the chin slightly up
  • eyelines lifted
  • the whole body is placed slightly diagonally forwards in a state of readiness to move
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10
Q

What will dance training develop these sets of muscles to provide?

A

strength and balance between the opposing muscle groups

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11
Q

Why is good posture important?

A

A good, poised posture supports overall health.
It aids relaxation and efficient use of energy.
Allows the joints to function properly.
Bones, muscles and joints can stay healthier for longer.
If internal organs are comfortable they can work to full capacity.

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12
Q

Dancers develop their posture muscles to…

A
  • elongate their silhouette
  • partially even out the spinal curves
  • strengthen their stability
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13
Q

Why is correct alignment important?

A

It enables the dancer to execute the movements safely and effectively. It also makes the movement look aesthetically pleasing-it is what makes the execution or performance look ‘right’.

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14
Q

What does incorrect alignment lead to?

A
  • compensation in other parts of the body
  • movements being more difficult to achieve
  • using the wrong muscles
  • can lead to injury
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15
Q

What can misalignment lead to?

A

Misalignment in one area can lead to compensation in others. In turn this can lead to weakening of joints and muscles as they struggle to keep the body aligned.

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16
Q

What is the effect of a foot rolling in?

A

-foot rolls inwards
-shifts the natural position of the lower and upper leg inwards
-rotates inwards which makes the knee not operate over the toe
-causes problems with elevation and balance
-

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17
Q

What happens when the leg is misaligned?

A
  • the hips are uneven
  • the spine has to curve sideways to compensate
  • leads to a similar shift in the shoulders
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18
Q

What is strength in the body core important for?

A
  • posture
  • stability (eg in leg lifts, backbends, turns)
  • injury prevention
  • protection of lumbar spine
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19
Q

Torso training:

A
  • pilates exercises usually focus on core stability

- the core muscles work together to extend and flex the spine as well as provide a stable body centre

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20
Q

Meaning of joints?

A

Joints are the areas where two bones meet. Most joints are mobile, allowing the bones to move.

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21
Q

Cartilage:

A

a type of tissue that covers the surface of a bone at a joint

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22
Q

Ligaments:

A

tough elastic bands of connective tissue-surround the joint to give support and limit the joint’s movement.

23
Q

What are the different types of joint?

A
  • fixed eg bones of skull
  • semi-moveable eg vertebrae
  • mobile eg synovial such as knee, hip ect
24
Q

Description of mobile joints?

A

ball and socket joint such as shoulder and hip, allows backwards forwards sideways and rotating movements.

25
Q

Description of hinge joints?

A

such as the fingers knees elbows and toes, allows bending and straightening movements.

26
Q

Description of pivot joints?

A

such as neck joints, allows limited rotating movements.

27
Q

Description of eliipsoidal joints?

A

such as wrist joint, allows all types of movement except pivotal movements.

28
Q

How to take care of joints?

A
  • diet is essential
  • understand your own limitations and the extent your joints can extend, ensuring not pushing the joint past its natural range of movement
  • critical that an appropriate warm up is performed-will also add synovial fluid to lubricate joint
  • make sure on a hard floor to reduce quantity of high-impact movements
  • develop strong technique to protect joints from undue stress.
29
Q

Why is alignment important while jumping?

A

It will allow the feet to propel the body upwards with appropriate force to safely elevate.
And when landing by going through the balls of the feet it will minimise impact on the joints.

30
Q

Abduction:

A

away from the line of the body eg arms 1st to 2nd

31
Q

Adduction:

A

towards the line of the body eg arms 2nd to 1st

32
Q

Flexion:

A

bend eg plie

33
Q

Extension:

A

stretch eg high release

34
Q

Elevation:

A

shoulders up to ears

35
Q

Depression:

A

shoulders down past normal resting point

36
Q

Rotation:

A

rotate around the joint axis eg spiral of spine

37
Q

Circumduction:

A

combination of several movements in a circular path eg outward round kick

38
Q

Supination:

A

palm up

39
Q

Pronation:

A

palm down

40
Q

Lateral flexion:

A

side bend

41
Q

Eversion:

A

foot rolling inwards

42
Q

Inversion:

A

foot rolling outwards

43
Q

Plantar flexion:

A

foot pointed

44
Q

Dorsi flexion:

A

foot flexed

45
Q

Lateral rotation:

A

hands or feet point away from midline eg turn out

46
Q

Medial rotation:

A

hands or feet pointed towards midline eg turn in

47
Q

What are the 5 main functions of the skeleton?

A
  • support
  • protection of organs, brain heart lungs spinal chord
  • allow accurate movement when muscles contract by giving rigidity
  • provide red marrow, part of blood-forming tissue
  • storage of minerals, calcium and some fats for energy
48
Q

What are the two parts of the skeleton?

A

1) Axial-skull, spine, ribs

2) Appendicular-hips, legs and arms

49
Q

What are the 4 types of bone?

A

1) long-tibia, phalanges
2) short-carpal, tarsal
3) flat-skull, ribs
4) irregular-sacrum,vertebrae

50
Q

How does exercise help to build stronger bones?

A

bones are hard connective, living tissue and exercise helps to build stronger bone by imposing stress. As condition of the bone improves, calcium salts in the matrix of the bone are deposited. Bone density reaches a peak by age 20.

51
Q

Stress fracture:

A

eg shin splints

  • symptoms/causes-localised cracks in bone due to repeated stress, unsuitable floor, poor alignment
  • treatment-rest, remedial correction, heat, stretch lower leg
52
Q

Fracture:

A
  • symptoms/causes-common- 5th metatarsal, twisted/rotated fall
  • treatment-plaster cast, strapping, should exercise other areas then ice, ultrasound, exercise
53
Q

Muscles important to the dancer?

A

Trapezius, biceps, hamstrings, obliques

54
Q

Bones important to the dancer?

A

spine, coccyx, metatarsals, ribs

Dance (13 decks)

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