GCSE Dance Reminders

WHAT is a warm-up?

• Anything and everything done to prepare body for physical exertion.

WHY warm-up?

• 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.

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

Injury prevention and care:

• R-est
• I-ce
• 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

TECHNICAL SKILLS (skills learnt during technique classes and warm-ups) INCLUDE:

• Strength
• Flexibility
• Posture & Alignment
• Flow of energy
• Co-ordination
• Balance
• Control
• Mobility

PERFORMANCE SKILLS INCLUDE:

• Projection
• Emphasis
• Musicality
• Timing
• Phrasing
• Expression
• Focus
• Style