Dance- Safe Dance Practice Theory

Question	Answer
Technical Classes are Useful for a Dancer Because...	1. Build Stamina 2.Improve Co-ordination 3. Build Strength 4. Improves Alignment 5. Prevents Injury
Describe a Joint.	A joint is the meeting part of two bones attached by ligaments and tendons.
Ways joints connect are...	1. Hinge 2. Ball and Socket
Hinge joints allow...	1. Flexion 2. Extension 3.Adduction 4. Abduction
Ball and socket joints allow...	1. Flexion 2. Extension 3. Rotation 4. Circumduction
Where would you find a synovial joint, and what is it's purpose with regard to dance?	They are found in the fingers, toes, knees and ankles and their purpose is to reduce friction between bones and allows smooth movement because they are surrounded by synovial fluid.
Where would you find a cartilaginous joint, and what is it's purpose with regard to dance?	The spine is made of cartilaginous joints. their purpose is to be flexible but strong and act as a shock absorber, when jumping for example.
The body can do these types of movements...	1. Flexion 2. Extension 3. Adduction 4. Abduction 5. Circumduction 6.Rotation
The types of joint are...	1. Cartilaginous 2. Synovial 3. Fibrous
What is the purpose of the skeleton?	The skeleton protects our vital organs and supports us by keeping us upright.
What is purpose of the muscles?	The muscles allow our skeleton to move.
What is the purpose of flexibility?	To make our muscles MORE ELASTIC, which in turn increases the RANGE OF MOTION of our JOINTS.
What limits flexibility?	Ligaments and tendons limit flexibility because they do not stretch in the same way our muscles do.
The types of stretching are...	1. PNF 2. Ballistic 3. Static
Describe PNF stretching.	PNF stretching is contracting the muscle for at least 30 seconds and then allowing the muscle to be stretched through its full range of movement for at least 60 seconds.
Describe static stretching.	Static stretching is a long sustained stretch and hold using low force. With conscious control this stretch can be sustained and gravity can be used to increase the tension for at least 30 seconds. There should be no pain.
Describe ballistic stretching.	This method involves the bouncing of muscles, so the muscles alternate between eccentric and concentric contractions.
Why is ballistic stretching not recommended?	The bouncing can lead to tearing of muscles and may cause soreness.
The health benefits of warming up are...	Reducing muscle and tendon strains and joint sprains. It also prepares the body to move and engages the brain.
Aerobic exercise...	Conditions the heart and lungs by increasing oxygen available to the body and enabling the heart to use oxygen more efficiently.
You should do an aerobic warm for...	15 to 20 minutes.
Stretching can help a dancer by...	1. Improving alignment 2. Releasing muscular tension 3. Making joints and muscles more elastic 4. Increasing concentration 5. Increasing muscle temperature, making muscles more elastic.
A dancer should participate in a technique class to improve...	1. Co-ordination 2. Control of energy 3. Accuracy of action 4. Flexibility 5. Muscular strength
The stronger the dancer...	The lower risk of injury.
Muscles are attached to the bones by...	Tendons and ligaments, all of which are liable to injury.
Tendonitis is...	The irritation of a tendon due to overuse. The Achilles tendon is particularly prone to this.
To reduce the likelihood of tendonitis...	Carefully stretch the soleus and gastrocnemius when cooling down.
Muscles and tendons are usually injured by...	Too sudden movement, or recurring strain on weak muscles from poor technique or overuse. Vulnerable muscles include the groin, hamstring group and calf.
P.R.I.C.E.D	Cold therapy decreases blood flow and bruising (which damages soft tissue). It limits reducing the muscles need for oxygen and thus relieves pain. Apply ice for no longer than 10-15 minutes and repeat if necessary every few hours until swelling/ local heat/ bruising stops.
P.R.I.C.E.D	Bandaging and raising the injury will help lessen swelling. After two days alternate between hot and cold to stimulate blood flow to the injury and encourage healing. The ice should never have direct contact with the skin. It burns! You can get heat sources from spray cans, heat packs and infra red lamps.
Factors affecting performance and progress...	1. Not warming up sufficiently 2. Worrying about things outside the studio 3. Poor diet and dehydration 4. Tension and stress 5. Lack of sleep
Tension in the body can cause...	1. Injury 2. Loss of flexibility 3. Loss of smooth, co-ordinated movement 4. Increase in heart rate and blood pressure
A relaxed dancer will have better...	1. Co-ordination 2. Circulation 3. Respiration 4. Flexibility
Diet should imply...	Eating a sensible range of foods adequately.
Proteins are for...	building up the muscles.
Carbohydrates are for...	Providing energy.
Fats are for...	Energy and flavour.
Vitamins are...	Small but essential.
Minerals are for...	Healthy bones and blood.
Water is for...	Basic physiological functions.
You should eat...	Two hours before exercise. This is because when the body is digesting food, blood flows away from the muscles to the digestive system.
The food you eat should give you...	1. Maximum energy 2. Minimum body fat 3. Enough variety to ensure efficient bodily functions and so avoid injuries. (Dancers should consume about 2500 calories)

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	Created by baldocksally over 9 years ago