GCSE Dance RevisionGCSE Dance RevisionGood Studio PracticeGood Studio Practice

Warm Up and Cool Down, Warm Up and Cool Down, Prevention of injury, Safety in Prevention of injury, Safety in

the Dance space and the Dance space and Nutrition.Nutrition.

Task - Warm upTask - Warm up Why do you think it is important to Why do you think it is important to

warm up?warm up? What is important to include in your What is important to include in your

warm-up?warm-up?

Why Warm Up?Why Warm Up?

WARM UPWARM UP the body needs to be well prepared for the body needs to be well prepared for

physical exercisephysical exercise it is not such a good idea to suddenly begin it is not such a good idea to suddenly begin

strenuous activity and expect the body to be strenuous activity and expect the body to be able to adapt without injuryable to adapt without injury

these basic requirements need to be these basic requirements need to be satisfied: satisfied:

the pulse rate should be gradually raised the pulse rate should be gradually raised to a level approaching that experienced to a level approaching that experienced during the activityduring the activity

Joint flexibility need to be addressed through Joint flexibility need to be addressed through a series of moderate stretching and mobility a series of moderate stretching and mobility exercises exercises

the skills or movement that are part of the the skills or movement that are part of the activity could be included also as part of the activity could be included also as part of the warm up warm up

the performer should become mentally the performer should become mentally focused on the activity to comefocused on the activity to come

The Warm-up is done in three stages.The Warm-up is done in three stages. Pulse raiser (Cardio), Mobilisation, StretchingPulse raiser (Cardio), Mobilisation, Stretching

THE COOL DOWNTHE COOL DOWN the purpose of the cool down is the opposite of the the purpose of the cool down is the opposite of the

warm upwarm up when the body has been working to maximum level it when the body has been working to maximum level it

must be allowed to return gradually to its normal must be allowed to return gradually to its normal resting state resting state

the main three reasons for a cool down (warming the main three reasons for a cool down (warming down) are:down) are:

1 - your heart rate and respiration rate need to 1 - your heart rate and respiration rate need to gently return back to normalgently return back to normal

2 - lactic acid and other waste products are 2 - lactic acid and other waste products are removed from your muscles removed from your muscles

3 - it helps prevent muscle soreness and aids 3 - it helps prevent muscle soreness and aids recoveryrecovery

Task Task Complete a plan for a 10 minute warm Complete a plan for a 10 minute warm

up for the beginning of your dance up for the beginning of your dance class.class.

Create 5 minute plan of good ideas for Create 5 minute plan of good ideas for cooling down.cooling down.

Prevention of Injury.Prevention of Injury.

There are a number of There are a number of injuries that are associated injuries that are associated with dance the most with dance the most common include ankle and common include ankle and knee injuries. knee injuries.

There are two different There are two different types of sports injurytypes of sports injury

– Those caused by Those caused by sudden stress on the sudden stress on the bodybody

– Those developed Those developed through overuse.through overuse.

Prevention of injury 2Prevention of injury 2

Dancers can avoid injury through…Dancers can avoid injury through…– Making sure they are fit for the activityMaking sure they are fit for the activity– Correct techniqueCorrect technique– Performing movements at the right level (not Performing movements at the right level (not

trying things that are too hard!!)trying things that are too hard!!)– Correct footwear that is in good condition (e.g. Correct footwear that is in good condition (e.g.

Pointe shoes)Pointe shoes)– Hazards in the dance areaHazards in the dance area– Warm-up and Cool Down!!Warm-up and Cool Down!!

InjuriesInjuries Sprains Sprains -A sprain is an injury to a ligament at a joint. It is -A sprain is an injury to a ligament at a joint. It is

often the result of a sudden or unexpected wrenching often the result of a sudden or unexpected wrenching movement at the joint, that pulls the bones within the joint movement at the joint, that pulls the bones within the joint too far apart and tears the tissues surrounding the joint.too far apart and tears the tissues surrounding the joint.

Symptoms- Symptoms- Pain, Swelling, BruisePain, Swelling, Bruise

Injuries 2Injuries 2 FracturesFractures These can be open or closed.These can be open or closed. Open fractures mean the bone is cracked but the Open fractures mean the bone is cracked but the

skin is not damagedskin is not damaged Closed Fractures mean that the skin is damaged Closed Fractures mean that the skin is damaged

and the bone may stick out. and the bone may stick out. Signs and Symptoms: May have heard or felt it Signs and Symptoms: May have heard or felt it

snap, tenderness and pain, not able to move body snap, tenderness and pain, not able to move body part normally, swelling, may look deformed.part normally, swelling, may look deformed.

Injuries 3Injuries 3 Other examples of injuries include:Other examples of injuries include: Dislocations- Bone is pulled out of it’s normal Dislocations- Bone is pulled out of it’s normal

position, usually caused by violent twistingposition, usually caused by violent twisting Torn Cartilage – Can happen at Knee, caused by Torn Cartilage – Can happen at Knee, caused by

violent twistingviolent twisting Strained or pulled muscle / tendon – Caused by Strained or pulled muscle / tendon – Caused by

violent overstretchingviolent overstretching Cramp – Occurs when muscle fibres fail to relax, Cramp – Occurs when muscle fibres fail to relax,

their blood supply is cut off causing pain (if this their blood supply is cut off causing pain (if this happens slowly stretch the muscle out)happens slowly stretch the muscle out)

Stitch, cuts, bruises, abrasions (grazes).Stitch, cuts, bruises, abrasions (grazes).

Treatment for injuriesTreatment for injuries

RestRest IceIce CompressionCompression ElevationElevation

Remember RICE!!Remember RICE!!

Safety in the dance space.Safety in the dance space.

As mentioned before it is important to As mentioned before it is important to remember that injuries aren’t prevented remember that injuries aren’t prevented purely by performing a warm up. The purely by performing a warm up. The dance space also needs to be carefully dance space also needs to be carefully thought about. thought about.

TASKTASK

Think of hazards within the Think of hazards within the dance space that could cause a dance space that could cause a dancer injury.dancer injury.

The dance spaceThe dance space Obstructions: Obstructions:

– Is there anything on the floor that shouldn’t be there? (Water, Is there anything on the floor that shouldn’t be there? (Water, paper, litter, etc.)paper, litter, etc.)

– Is there anything around the side of the room that could be a Is there anything around the side of the room that could be a problem?problem?

Nature and placement of set design and props:Nature and placement of set design and props:– LightingLighting– SceneryScenery– Props for dancing.Props for dancing.

Temperature:Temperature:– Ideal is between 18° and 24°C.Ideal is between 18° and 24°C.– It is important to wear layers so the dancer can add or take away It is important to wear layers so the dancer can add or take away

as needed.as needed. Floor:Floor:

– Ideal is sprung floor which is clean and non-slip.Ideal is sprung floor which is clean and non-slip.

Personal SafetyPersonal Safety In addition to this performers need to ensure they are In addition to this performers need to ensure they are

wearing correct clothing that will allow them to move. wearing correct clothing that will allow them to move. Trousers need to short to avoid slipping over, have no Trousers need to short to avoid slipping over, have no zips / buttons in places where the performers may zips / buttons in places where the performers may injure themselves. injure themselves.

If footwear is worn it needs to be appropriate to the If footwear is worn it needs to be appropriate to the dance style as well as being in good condition. dance style as well as being in good condition.

In addition to this performers need to ensure that they In addition to this performers need to ensure that they are not wearing any jewelry, and that hair should be are not wearing any jewelry, and that hair should be tied up.tied up.

Also dancers shouldn’t perform if they have an injury, Also dancers shouldn’t perform if they have an injury, fever or immediately after eating.fever or immediately after eating.

Personal CarePersonal Care

NutritionNutrition The body needs 5 nutrients for energy, to The body needs 5 nutrients for energy, to

grow and repair itself:grow and repair itself: CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins Minerals Minerals

– In addition to this the body also needs water and fibre.In addition to this the body also needs water and fibre.

Task - NutritionTask - Nutrition

Working in pairs try to match the nutrient Working in pairs try to match the nutrient with the correct functionwith the correct function

NutrientNutrient FunctionFunction

MineralsMinerals Provide energyProvide energy

ProteinsProteins Provide energy and insulation, often stored under the skinProvide energy and insulation, often stored under the skin

VitaminsVitamins Needed for growth, the building and repair of body cellsNeeded for growth, the building and repair of body cells

CarbohydratesCarbohydrates Help in the formation of bodily tissues (hair, teeth, skin and Help in the formation of bodily tissues (hair, teeth, skin and nails) and are necessary for all chemical reactions in the nails) and are necessary for all chemical reactions in the bodybody

FatsFats Essential for the uptake of vitamins, the formation of bodily Essential for the uptake of vitamins, the formation of bodily tissues and the carrying out of chemical reactionstissues and the carrying out of chemical reactions

The Correct Functions of The Correct Functions of NutrientsNutrients

NutrientNutrient FunctionFunctionCarbohydratesCarbohydrates Provide energyProvide energy

FatsFats Provide energy and insulation, often stored Provide energy and insulation, often stored under the skinunder the skin

ProteinsProteins Needed for growth, the building and repair of Needed for growth, the building and repair of body cellsbody cells

VitaminsVitamins Help in the formation of bodily tissues (hair, Help in the formation of bodily tissues (hair, teeth, skin and nails) and are necessary for all teeth, skin and nails) and are necessary for all chemical reactions in the bodychemical reactions in the body

MineralsMinerals Essential for the uptake of vitamins, the Essential for the uptake of vitamins, the formation of bodily tissues and the carrying out formation of bodily tissues and the carrying out of chemical reactionsof chemical reactions

Balanced DietBalanced Diet

A balanced diet for a dancer needs to consist of a variety of food A balanced diet for a dancer needs to consist of a variety of food types. It may look like this:types. It may look like this:– Fruit and vegetables (vitamins) – 33%Fruit and vegetables (vitamins) – 33%– Rice, bread, pasta, potatoes (carbohydrates) – 32%Rice, bread, pasta, potatoes (carbohydrates) – 32%– Dairy (for bones, teeth, energy) – 15%Dairy (for bones, teeth, energy) – 15%– Meat, fish, eggs, pulses (proteins) – 12%Meat, fish, eggs, pulses (proteins) – 12%– Fats / Sugar – 8%Fats / Sugar – 8%– Water – For all body processes the body needs 2 to 3 litres a day.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 Remember food is more than just fuel, it is the construction material with which your body builds and repairs itself.with which your body builds and repairs itself.

Dehydration.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