Section A: Warm-up and Warm-down
WHAT is a warm-up?
- Anything and everything done to prepare body for physical exertion.
- PREPARES MUSCLES FOR VIGOROUS EXERCISE
- PREPARES CARDIO-VASCULAR SYSTEM FOR VIGOROUS EXERCISE (INCREASING HEART RATE)
- PREPARES JOINTS BY WARMING SYNOVIAL FLUID
- PREPARES DANCERS MIND FOR ACTIVITY
- PREVENTS INJURY TO BODY DUE TO PREPARATION
CIRCULATION: increased activity means the body needs more blood pumped around to reach muscles.
JOINTS: movement in joints increases synovial fluid needed to allow joints to move freely.
MUSCLES: the warmer the muscle. the further it is likely to stretch to allow more movement in the body.
WHAT is a warm-down?
- By working the body gently at the end of a session, the lactic acid (waste product produced by hard working muscles) is given a chance to combine with oxygen and be re-used.
- After working hard, it is more beneficial for the body to wind down gently rather than stop suddenly.
Section A: Dancer Nutrition
Dancers need the following essential components of a healthy diet to stay fit and healthy:
- PROTEINS: for building up the body
- CAROHYDRATES: to provide energy
- FATS: for energy and flavour
- MINERALS: good for bones and blood
- WATER: helps with all basic functions
HOW can a dancer maintain a healthy lifestyle?
- REGULAR EXERCISE: to maintain stamina and fitness levels
- PLENTY OF SLEEP: to mainatin energy levels and stay alert
- AVOID DRUGS: maintain energy levels, concentration and to avoid mood swings
- EAT A HEALTHY DIET: to build up the body and keep general health levels high
Section A: Dancer health and safety
Injury prevention and care:
- C-ompression (support with a bandage)
- E-levation (elevate the injured lim with a chair/cushion)
Health and Safety in the Performing Space:
- APPROPRIATE FLOORING: wooden, sprung floor
- CORRECT ROOM TEMPERATURE: warm (not too cold or hot)
- SPACE CLEAR FROM OBSTRUCTIONS
- REMOVE ALL JEWELLERY: no jewellery is caught you/other dancers
- WEAR APPRPRIATE CLOTHING: no socks, clothes should allow free movement
Section A: Performance and Technical skills
TECHNICAL SKILLS (skills learnt during technique classes and warm-ups) INCLUDE:
- Posture & Alignment
- Flow of energy
PERFORMANCE SKILLS INCLUDE: