The Warm Up

Question 1

What is the warm up

Answer 1

It is the preparation section of any dance class

Question 2

The aim of the warm up

Answer 2

Is to prevent injury and to prepare the body both mentally and physically for the main component- dance

By using low to moderate activities, the major joints loosen, core body temperature is increased and specific muscle groups are activated and mobilised.

Question 3

The main components of the warm up

Answer 3

Mobility, pulse raising, preparatory stretching

Question 4

Preparatory stretch

Answer 4

At the end of the combined mobility and pulse-raising movements, a short stretch component should follow. This section will flow from one stretch to another while continuing with pulse raising exercises in between. The major muscle groups need to prepare for the dance activity, the stretches should be static by slowly moving the body into position and holding for 8-10 seconds. (These are not to develop flexibility)

Question 5

Factors to consider during warm up

Answer 5

Temperature of room
Age of person
The fitness levels of the person
Co-ordination

Question 6

Sport specific warm up

Answer 6

Whenever possible during a warm up preceding into a dance class, the emphasis would be on one or more components that could be related to dance. This requires examining the dance session more closely, analysing the joint actions required, the muscle groups and the range of movement necessary.

Question 7

The 5 main components in training for dance

Answer 7

Cardio-vascular
Muscular strength
Muscular endurance
Flexibility
Motor skills

Question 8

Gastrocnemius stretch (calf stretch)

Answer 8

Both feet facing forward, front knee bending over ankle. Back leg straight, with heel in contact with floor. Abs pulled in, hold for 10 seconds

Question 9

Hamstring stretch

Answer 9

Both feet facing forward. Back knee bent, front leg straight. Body leans forwards from hips placing hands on bent knee. It is important to keep the back flat not rounded. Hold for 10 seconds

Question 10

Quadriceps stretch

Answer 10

Taking body weight onto one leg, bend the other knee and take the foot to the bottom and hold the ankle. The knees should be slightly flexed together. Hold for up to 10 seconds

Question 11

Pectoral stretch

Answer 11

Feet at shoulder width apart with knees slightly flexed. Hands pressed into the back, or linked behind back, abs pulled in. Hold for up to 10 seconds

Question 12

Trapezius stretch

Answer 12

Feet shoulder width apart with knees slightly flexed. One or both arms raised, with hands forward pushing away from body. Hold for up to 10 seconds

Question 13

Tricep stretch

Answer 13

Feet shoulder width apart, one arm raised above head. Elbow bending and hand placed on upper back. Opposite hand can hold the elbow in position. Hold for up to 10 seconds