Safe Dance

Safe dance
Safe dance
1. What is safe dance?
A term coined to mean dance practises that are taught and performed with care as effective safe guards against potential injury.
2. What is the main way of avoiding injury?
Not to side step troublesome movements but ensure that the body is sufficiently prepared to be able to handle them without injury.
Overall Fitness
3. According to the article, what are the essential components of fitness?
Balanced diet, adequate rest, gradual muscular exercise, minimal physical and psychological stress and the absence of toxic substances
4. What does physical fitness relate to?
Flexibility, power, strength, muscular endurance, nevro muscular co-ordination, cardiovascular endurance, body composition and body type.
5. What is alignment?
Dynamic crosses of balancing the bone so that the muscular system works less.
6. How might fatigue affect alignment?
Alignment can deteriorate under the stress of increased work load.
7. Why is alignment a safe dance issue?
Impaired postural balance affects the kinaesthetic sense.
Warm up and cool down
8. Why is it important for a dancer to warm up?
To prepare the body for increased exertation and to lower the risk of injury.
9. How long should a dancer warm up for?
15 minutes
10. What hould be included in a warm up?
Cardiovascular exercises and flexibility exercises.
11. Why is it important for a dancer to cool down at the end of a class/rehearsal or performance?
To get normal pulse and breathing back, remove lactic aid and restore the body.
12. What should a cool down consist of?
Stretching.
Gradual training load
13. Explain the principle of graduated training load?
“start slowly and progress gradually” the purpose is to increase stamina strength and flexibility.
14. Why is it an important safe dance issue?
Because you can do more than needed a get injured.
Physical fitness
15. Name the 2 types of energy?
Anaerobic and aerobic
16. Why is cardiovascular endurance a safe dance issue?
It puffs the dancers out and without constant oxygen this will make the dancer very tired.
17. How can you increase your cardiovascular endurance?
Jogging or running.
Stretching
18. What is meant by the term:
a) static flexibility- ability to move through arrange of motion with no emphasis on speed or time.
b) dynamic flexibility- ability to move through a range of motion with emphasis on speed and time.
19. How long should stretches be helf for them to be affective?
Hold the stretch for maximum 10 seconds
Strengthening
20. Why is strength an important safe dance issue? – because strong muscles are able to contain flexible or unstable joints and to reduce the risk of injuries.
Body Measuremeants (anthropometry)
21. How might be an overweight affect the risk of injury of a dancer?
- Damages hips and knees
22. How might be an underweight affect the risk of injury and/or illness to a dancer?
- If youre underweight, workouts and diests will not be as effective. You cant hold your body up for long.
Fluid replacement and diet
23. How might dehydration affect a dancer?
- Creates muscle cramping nausea and exhaustion
24. Give 2 examples of foods which are high in complex carbohydrates?
- Bread and rice
Substance abuse
25. Why is substance abuse a safe dance issue?
- It affects your health and ambitions
ENIRONMENT
26. What aspects of the environment should be considered in terms of safe dance?
- Floor structure, height of ceiling, floor texture
27. Choose an environmental aspect and give an example of how this may become a safe dance problem?
- Low ceilings, dancers can get injured
Soft tissue injuries
28. Copy and complete the following table: what How/why
Rest Imediately stop dancing. To rduce the further rsk for injury
Ice 10 mins tops
Ccompress Firm bandage
Elevation Elevation helps prevent blood drain
Diagnosis Go to a professional

Chronic soft tissue injuries

29. How are chronic soft tissue injuries treated?
- Rest and physiotherapy
Fitness and the developing artist
30. Why is it important for dancers and dance teachers to consider the growth and development that takes place during puberty?
- To consider if the dancers body is capable for the particular task or movements