Safe dance practiceSafe dance practice

Rehearsing safelyRehearsing safelyWhat should you wear for a

dance lesson?

RememberRemember(Her Majesty Just Bought Five Cats!)(Her Majesty Just Bought Five Cats!)

►Tie Tie HHairair back back►Wear clothes that Wear clothes that MMove ove with you with you ►Do not wear Do not wear JJewelleryewellery►Do not wear any Do not wear any BBaggy clothesaggy clothes that you that you

can get caught up incan get caught up in►Ensure appropriate Ensure appropriate FFootwearootwear is worn is worn►CCoverover up up

Studio ChecksStudio Checks

What checks need to be made when What checks need to be made when entering a dance studio?entering a dance studio?

Studio Checks Studio Checks ((Lost VestLost Vest))

► Is the studio well Is the studio well LLitit??► Are there any Are there any OObstructionsbstructions??► Is the Is the SSpacepace big enough? (area and height) big enough? (area and height)► Is the room Is the room TTemperatureemperature appropriate? (21’C) appropriate? (21’C)► Is there adequate Is there adequate VVentilationentilation??► Are there any Are there any EElectrical wireslectrical wires trailing in the trailing in the

dance space dance space ► Is the floor Is the floor SSurfaceurface appropriate? appropriate?► Are there any mats or other apparatus that could Are there any mats or other apparatus that could

create a create a TTrip hazardrip hazard??

Warm UpWarm Up

Why do dancers need to warm up?Why do dancers need to warm up?

Why Warm up?Why Warm up?(RIP)(RIP)

►To To RReduceeduce the possibility of the possibility of InjuryInjury►To To IImprove Performancemprove Performance►To To PPrepare Psychologicallyrepare Psychologically

What happens in a warm-up?What happens in a warm-up?

What happens in a warm-up?What happens in a warm-up?((Put Every Naughty Teenage Boy In JailPut Every Naughty Teenage Boy In Jail))

►PPulseulse is raised is raised►Muscles become more Muscles become more EElasticlastic►NNerve messageserve messages from the brain to the from the brain to the

limbs speed uplimbs speed up► Internal body Internal body TTemperatureemperature is raised is raised► Increase of Increase of BBlood flowlood flow to the muscles to the muscles►Reduce the risk of Reduce the risk of IInjurynjury►JJointsoints are mobilised are mobilised

Why do we Cool-down?Why do we Cool-down?

Why Cool-down?Why Cool-down?(Blue Peter Was Pretty Hilarious Really)(Blue Peter Was Pretty Hilarious Really)

►Prevent the build up of Prevent the build up of WWaste aste PProductsroducts in in the muscles (e.g. lactic acid), which helps the muscles (e.g. lactic acid), which helps to prevent muscle stiffness and sorenessto prevent muscle stiffness and soreness

►Prevent Prevent BBlood lood PPoolingooling in the muscles in the muscles which can make you feel dizzy due to the which can make you feel dizzy due to the reduced blood supply to the brain reduced blood supply to the brain

►Allow the Allow the HHeart eart RRateate to gradually return to to gradually return to normalnormal

Safe Practice When PerformingSafe Practice When Performing

Landing after a jumpLanding after a jump

Working with othersWorking with others

►Be sensitiveBe sensitive►SpacingSpacing►Peripheral vision?Peripheral vision?

Supporting, Lifting & Weight SharingSupporting, Lifting & Weight Sharing

What needs to be considered?What needs to be considered?

InjuriesInjuries(PRICED)(PRICED)

P-ProtectP-Protect

R- Rest/StopR- Rest/Stop

I- Ice 10 min intervals for the first 24 hoursI- Ice 10 min intervals for the first 24 hours

C- Compression with a moderately firm C- Compression with a moderately firm bandagebandage

E- Elevation for 24 hours for drainage of fluidE- Elevation for 24 hours for drainage of fluid

D- Diagnosis or professional opinion if you D- Diagnosis or professional opinion if you concerned.concerned.

LimitationsLimitations

Physical/psychological limitations of the Physical/psychological limitations of the mind and body: mind and body:

►FocusFocus►ConcentrationConcentration►CommitmentCommitment

►Why are they so important?Why are they so important?

What is a balanced diet?What is a balanced diet?►Long-term health Long-term health ►Preparing for exercise Preparing for exercise ►Maintaining good hydrationMaintaining good hydration►Slow/fast release energy foodsSlow/fast release energy foods►What should you eat before and after class?What should you eat before and after class?

►Task: 1 Week Food Diary for discussion in next Task: 1 Week Food Diary for discussion in next week’s lesson (Mon p3)week’s lesson (Mon p3)