Transcript Good Studio Practice

GCSE Dance Revision
Good Studio Practice
Warm Up and Cool Down,
Prevention of injury, Safety in
the Dance space and
Nutrition.
Task - Warm up
 Why do you think it is important to
warm up?
 What is important to include in your
warm-up?
Why Warm Up?
Mind Active
and alert
ready for
performance
Warm
Up
Raises pulse rate
which
Increases blood
flow
to muscles,
increasing oxygen
level
and body
temperature
To Prevent
Injury
WARM UP
 the body needs to be well prepared for
physical exercise
 it is not such a good idea to suddenly begin
strenuous activity and expect the body to be
able to adapt without injury
 these basic requirements need to be
satisfied:
 the pulse rate should be gradually raised
to a level approaching that experienced
during the activity
 Joint flexibility need to be addressed
through a series of moderate stretching
and mobility exercises
 the skills or movement that are part of the
activity could be included also as part of
the warm up
 the performer should become mentally
focused on the activity to come
 The Warm-up is done in three stages.
 Pulse raiser (Cardio), Mobilisation, Stretching
THE COOL DOWN
 the purpose of the cool down is the opposite of the
warm up
 when the body has been working to maximum level it
must be allowed to return gradually to its normal
resting state
 the main three reasons for a cool down (warming
down) are:
 1 - your heart rate and respiration rate need to
gently return back to normal
 2 - lactic acid and other waste products are
removed from your muscles
 3 - it helps prevent muscle soreness and aids
recovery
Task
 Complete a plan for a 10 minute warm
up for the beginning of your dance
class.
 Create 5 minute plan of good ideas for
cooling down.
Prevention of Injury.
 There are a number of
injuries that are associated
with dance the most
common include ankle and
knee injuries.
 There are two different
types of sports injury
– Those caused by
sudden stress on the
body
– Those developed
through overuse.
Prevention of injury 2
 Dancers can avoid injury through…
– Making sure they are fit for the activity
– Correct technique
– Performing movements at the right level (not
trying things that are too hard!!)
– Correct footwear that is in good condition (e.g.
Pointe shoes)
– Hazards in the dance area
– Warm-up and Cool Down!!
Injuries
 Sprains -A sprain is an injury to a ligament at a joint. It is
often the result of a sudden or unexpected wrenching
movement at the joint, that pulls the bones within the joint
too far apart and tears the tissues surrounding the joint.
 Symptoms- Pain, Swelling, Bruise
Injuries 2
 Fractures
 These can be open or closed.
 Open fractures mean the bone is cracked but the
skin is not damaged
 Closed Fractures mean that the skin is damaged
and the bone may stick out.
 Signs and Symptoms: May have heard or felt it
snap, tenderness and pain, not able to move body
part normally, swelling, may look deformed.
Injuries 3
 Other examples of injuries include:
 Dislocations- Bone is pulled out of it’s normal
position, usually caused by violent twisting
 Torn Cartilage – Can happen at Knee, caused by
violent twisting
 Strained or pulled muscle / tendon – Caused by
violent overstretching
 Cramp – Occurs when muscle fibres fail to relax,
their blood supply is cut off causing pain (if this
happens slowly stretch the muscle out)
 Stitch, cuts, bruises, abrasions (grazes).
Treatment for injuries
 Rest
 Ice
 Compression
 Elevation
 Remember RICE!!
Safety in the dance space.
 As mentioned before it is important to
remember that injuries aren’t prevented
purely by performing a warm up. The
dance space also needs to be carefully
thought about.
TASK
 Think of hazards within the
dance space that could cause a
dancer injury.
The dance space




Obstructions:
– Is there anything on the floor that shouldn’t be there?
(Water, paper, litter, etc.)
– Is there anything around the side of the room that
could be a problem?
Nature and placement of set design and props:
– Lighting
– Scenery
– Props for dancing.
Temperature:
– Ideal is between 18° and 24°C.
– It is important to wear layers so the dancer can add or
take away as needed.
Floor:
– Ideal is sprung floor which is clean and non-slip.
Personal Safety
 In addition to this performers need to ensure they
are wearing correct clothing that will allow them to
move. Trousers need to short to avoid slipping
over, have no zips / buttons in places where the
performers may injure themselves.
 If footwear is worn it needs to be appropriate to
the dance style as well as being in good condition.
 In addition to this performers need to ensure that
they are not wearing any jewelry, and that hair
should be tied up.
 Also dancers shouldn’t perform if they have an
injury, fever or immediately after eating.
Personal Care
 Nutrition
 The body needs 5 nutrients for energy, to
grow and repair itself:
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
– In addition to this the body also needs water and fibre.
Task - Nutrition
 Working in pairs try to match the nutrient
with the correct function
Nutrient
Function
Minerals
Provide energy
Proteins
Provide energy and insulation, often stored under the skin
Vitamins
Needed for growth, the building and repair of body cells
Carbohydrates
Help in the formation of bodily tissues (hair, teeth, skin and
nails) and are necessary for all chemical reactions in the
body
Fats
Essential for the uptake of vitamins, the formation of bodily
tissues and the carrying out of chemical reactions
The Correct Functions of
Nutrients
Nutrient
Function
Carbohydrates
Provide energy
Fats
Provide energy and insulation, often stored
under the skin
Proteins
Needed for growth, the building and repair of
body cells
Vitamins
Help in the formation of bodily tissues (hair,
teeth, skin and nails) and are necessary for all
chemical reactions in the body
Minerals
Essential for the uptake of vitamins, the
formation of bodily tissues and the carrying out
of chemical reactions
Balanced Diet
 A balanced diet for a dancer needs to consist of a variety of
food types. It may look like this:
– Fruit and vegetables (vitamins) – 33%
– Rice, bread, pasta, potatoes (carbohydrates) – 32%
– Dairy (for bones, teeth, energy) – 15%
– Meat, fish, eggs, pulses (proteins) – 12%
– Fats / Sugar – 8%
– Water – For all body processes the body needs 2 to 3
litres a day.
 Remember food is more than just fuel, it is the construction
material with which your body builds and repairs itself.
Dehydration.
 Dancers sweat a lot during daily classes,
rehearsals and performances. If you do not drink
enough water as part of your daily diet, you could
suffer from any of the following:
 Fatigue, or deep-seated tiredness
 Inability to react appropriately
 Inability to concentrate
 Feelings of light-headedness
 Muscle cramps