Body Conditioning

Question 1

Why is it important to warm up the body?

Answer 1

To prevent injury during physical activity, assists in taking oxygen to the exercising muscle groups, increases the temperature of the body

Question 2

How should a proper warm-up be structured?

Answer 2

A proper warm up is geared toward slowly increasing your heart rate. The warm up should consist of 5 – 10 mins of low to moderate activity before moving to the full intensity of the planned exercise. The longer your warm up is the more prepared your body will be.

Question 3

An effective warm up will increase the flow of what fluid?

Answer 3

Synovial fluid (the lubricant within the joint muscles) to allow joints to move freely

Question 4

A proper warm-up also increases the speed at which nerve impulses travel thereby improving overall

Answer 4

Motor control, balance, coordination, and proprioception (perception of where the body is in space).

Question 5

Examples of quick warm ups

Answer 5

Breathing deep breaths

Prances in place, a small jog, skipping, jumping jacks

Open up your joints (ankle joints, hip joints, shoulder joints, as well as the spine), so that they are prepared to go through the range of motion

Spinal flexion and extension

Question 6

What kind of stretching should be done after a warm up? Explain.

Answer 6

dynamic stretching (brief stretching held for less that 15 seconds)

Question 7

Warm ups for vocalists

Answer 7

Breath

Jaw release – reduces tension in the mouth

Exercises to warm up the muscles of the face

Not warming up at all can risk straining the vocal cords.

Question 8

Warm ups for actors

Answer 8

Rolling the neck to release tension

Rolling the shoulders to release nervous energy

Extend your arms and begin to open up the chest

Twist waist side to side

Forward bend, dropping head as far as you can go

Shake out your entire body starting from the hands

Question 9

Why should one warm up before an audition

Answer 9

It helps with focus. The warm up helps prepare not only the body but also the mind.

Question 10

The ideal length of time for a warm up is dependent on a number of factors including but not limited to:

Answer 10

Whether the dancer already took part in any physical activity for the day (is this the first class for the day or coming immediately from another class)
Did the previous class warm up the body and mind in a way that would be required for this style of dance.
How warm or cold the environment is
How much space and time is available for the warm up

Question 11

What is cooling down?

Answer 11

Cooling down takes your heart rate and breathing back to normal resting levels in a gradual manner

Question 12

What does cooling down prevent?

Answer 12

It prevents fainting and dizziness. It can help reduce muscle soreness and aid in the recovery process.

Question 13

Explain the Rectus Abdominus

Answer 13

the one we can turn into a 6 pack

Question 14

What do the abdominal muscles assist with?

Answer 14

breathing, protect inner organs, and together with the back muscles, they provide postural support for the spine

Question 15

What are obliques responsible for?

Answer 15

rotation and flexion of the torso

Question 16

What is the pectoral?

Answer 16

each of the 4 large paired muscles which cover the front of the ribcage and service to draw the forelimbs towards the chest. Used for flexion of the humerus as in throwing a ball underhand or lifting a child. It also adducts the humerus as in flapping arms.

Question 17

What is the deltoid?

Answer 17

Rounded triangular muscle located on the uppermost part of the arm, and top of the shoulder

Question 18

What is the trapezius?

Answer 18

either part of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. It is used to tilt and turn the head and neck, shrug, steady the shoulders and lift the arms

Question 19

What is the latssimus dorsi?

Answer 19

largest muscle in the upper body. Responsible for extension, adduction, transverse extension (also known as horizontal abduction, flexion from an extended position and (medial) internal rotation of the shoulder joint.

Question 20

What is the erector spinae?

Answer 20

Straighten and rotate the back (a bundle of muscles running vertically. Strong spinal muscles are key to performance and avoiding injury

Question 21

What are the biceps?

Answer 21

The biceps are located on the front of the upper arm and provide arm flexion

Question 22

What are the triceps?

Answer 22

the triceps are found on the back of the upper arm and are responsible for arm extension.

Question 23

What are the glutes?

Answer 23

The gluteus maximus is not only one of the strongest but is the largest muscle in the body. Its main function is hip extension

Question 24

What are the quads?

Answer 24

Muscles at the front of the thigh. All four quadripceps are powerful extensors of the knee joint, crucial in walking, running, jumping and squatting. Strengthening the quads is key to preventing knee pain, adding stability and enhancing movement

Question 25

What are the hamstrings?

Answer 25

any of three muscles at the back of the thigh that function to flex and rotate the leg and extend the thigh

Question 26

What are the gastrocnemius?

Answer 26

(Gastroc for short) is the most superficial and largest muscle of the calf. It attaches behind the knee and tapes down to the achilles tendon. The actions include pointing of the foot (plantar flexion) and bending the knee to the back of the leg (flexion of the knee joint)

Question 27

What is the sloeus?

Answer 27

One of the calf muscles. It is what keeps up upright when standing and is a constant fight against gravity.

Question 28

Explain the heart.

Answer 28

The most hard-working muscle in the body, made of cardiac muscle.

Question 29

What is muscle recovery?

Answer 29

a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis.

Question 30

Ways to speed up muscle recovery?

Answer 30

- 8 hours of sleep - Drink plenty water - Drink Protein shakes - Muscle Creams - Stretching - Roll Out Muscles - Get a massage - Ice - High Protein meal

Question 31

What is active recovery?

Answer 31

designed to help your muscles heal after training through gentle movement, since exercise can increase blood flow to muscles and helps accelerate recovery.

Question 32

What is the meaning of healthy eating habits

Answer 32

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy.

Question 33

What does healthy eating habits include

Answer 33

These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

Question 34

Benefits of healthy eating habits and a balanced diet

Answer 34

Controls weight. Many persons think that weight loss is mainly through exercise, but it is 80% diet. Prevents diseases (high blood pressure, stroke, heart disease, obesity) Improves longevity Boosts energy Your confidence will increase as your appearance improves

Question 35

What major thing can skipping breakfast do

Answer 35

skipping breakfast can increase fat storage.

Question 36

List as much do's of nutrition as possible

Answer 36

Do eat fruits and vegetables as these are low in calories and high in nutrients. Such as Vitamin A and C, potassium and fiber. Do eat lean meats and fish Do eat whole grains Do eat a variety of healthy foods. Eating a wide variety of healthy foods can ensure that you get the benefits that food can offer. Do eat good (unsaturated) fats such as those found in nuts, fish, avocado and plant oils. Do get your vitamins and minerals from food and not pills. Do get enough calcium and vitamin D (dark leafy greens, most tofu)

Question 37

List as much don'ts of nutrition as possible

Answer 37

Don’t consume high sugary beverages such as sodas and artificial fruit juices. Do not eat a lot of highly processed foods. These are usually high in sugars and sodium (ice cream, hot dogs, margarine) Do not eat refined grains such as white bread, regular pasta. Try instead to eat whole grains such as whole wheat, oats, and brown rice. These have more nutrients and fiber. Do not eat processed snacks Do not eat saturated fats. These fats found in animal foods boost LDL (or bad cholesterol). Choose lean meats, skinless poultry and non-fat or low fat diary products. Trans fats from partially hydrogenated oils are worse than saturated fats. Don’t eat high sodium foods (found mainly in processed foods AND restaurant meals. Don’t drink excessive alcohol. While alcohol has potential heart benefits, it also poses risks when done in excessive amounts. Some persons should not drink at all including pregnant women and those on medication

Question 38

What does BMI Stand for

Answer 38

Body Mass Index

Question 39

What is BMI?

Answer 39

a numerical value of your weight in relation to your height.

Question 40

What is underweight and overweight BMI?

Answer 40

Less than 18.5 is underweight Between 25 and 29.9 is considered overweight

Question 41

What is a joint?

Answer 41

A joint is where two or more bones meet.

Question 42

What are 4 Types of movable joints in the body

Answer 42

Hinge – e.g. fingers and toes, elbows, knees Ball and socket – e.g. hip and shoulder Pivot e.g. Neck Gliding e.g. Wrist

Question 43

What're are ligaments?

Answer 43

short bands of tough fibrous connective tissue that function to connect one bone to another forming the joint.

Question 44

What are tendons?

Answer 44

Tendons are made of elastic tissue and connect muscle to bone

Question 45

Explain abduction

Answer 45

If a limb moves away from the median midline of the body

Question 46

Explain adduction

Answer 46

If a limb moves closer to the median midline of the body

Question 47

Explain flexion

Answer 47

If 2 articulated bones move closer together

Question 48

Explain extension

Answer 48

If 2 articulated bones at a joint move further apart

Question 49

Explain hyperextension

Answer 49

If 2 articulated bones at a joint move farther apart, beyond the point of joint neutral position

Question 50

Explain circumduction

Answer 50

If a limb moves in a circular direction so as to describe a cone or a circle in space.

Question 51

What is strength training?

Answer 51

Strength training (weight training or resistance training) is geared towards improving muscular strength, endurance and physical fitness by subjecting muscles to resistance or force for them to adapt and grow stronger.

Question 52

What is progressive overload and why is it important?

Answer 52

It is important to have progressive overload whereby the resistance or load increases over time in order to challenge the muscles

Question 53

Why is rest and recovery important between sets?

Answer 53

Rest and recovery is important both between sets and between workout sessions in order for the muscles to repair and grow.

Question 54

List about 3 benefits of strength training.

Answer 54

Increased muscle strength Enhanced muscle tone and definition Improved bone health, reducing the risk of osteoporosis Improved joint health and stability Functional fitness (improved ability to perform everyday activities) Improved mental health (mood)

Question 55

What is cardiovascular training? Explain.

Answer 55

Cardiovascular training or cardio for short refers to physical activity that aims to increase the efficiency and endurance of the cardiovascular system (heart, blood vessels and lungs), whose primary function is to transport oxygen and nutrients to tissues and remove waste products.

Question 56

What does cardio include? Give examples.

Answer 56

involves activity that increases your heart rate and breathing for an extended period. This can include, running, cycling, swimming, jump rope, dancing, brisk walking and rowing.

Question 57

What are some benefits of cardio training?

Answer 57

Improves heart health Increased lung capacity Assists weight management Improves overall mood Increases endurance Reduces risk of chronic diseases

Question 58

What are plyometrics?

Answer 58

also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Question 59

Why is a strong core important?

Answer 59

posture, injury prevention and overall functional fitness. It helps provide stability in many different types of movements

Question 60

What is core strengthening?

Answer 60

refers to exercises that focus on strengthening the muscles of the core

Question 61

What are the parts of the core?

Answer 61

abdomen, lower back, pelvis and hips

Question 62

What are some common core exercises?

Answer 62

plank variations, Russian twists, and crunches. However, many other exercises are often overlooked for its ability to target the core; exercises such as single leg stands, static squats and overhead presses. Both pilates and yoga also include exercises that specifically target core muscles.

Question 63

Why is balance essential?

Answer 63

for overall stability, functional movement and injury prevention (especially in senior citizens)

Question 64

Things that can improve balance are...

Answer 64

Core strengthening Proprioceptive training (such as closing your eyes while performing balance exercises Vision training – vision plays a significant role in balance. (Try standing on releve or on one leg and then see how your balance is affected when you close your eyes). Tai chi – Chinese art that involves slow flowing movements and shifting body weight Agility drills – exercises that involve quick changes in direction like ladder drills

Question 65

What is the concept of stability closely related to?

Answer 65

balance and core strength

Question 66

What is stability?

Answer 66

Stability refers to the body’s ability to maintain equilibrium and control during various movements.

Question 67

One can also consider the following exercises to increase stability

Answer 67

Plyometric exercises, as these involve rapid contractions of muscles this improving neuromuscular coordination and stability; Resistance band exercises (challenging stability through the range of motion) Posture awareness as proper alignment contributes to overall stability. Exercises that improve posture include shoulder blade retractions and exercises that target muscles of the upper back. Dynamic stretching – this improves flexibility, joint mobility and stability.

Question 68

What is flexibility training geared towards?

Answer 68

Flexibility training is geared towards improving the range of motion of your joints and muscles.

Question 69

What kind of excercises would it entail to improve flexibility?

Answer 69

exercises that aim to stretch and lengthen muscles, tendons and other connective tissues.

Question 70

Why is flexibility training important?

Answer 70

lexibility training is important for overall functional movement and to help prevent injuries.

Question 71

What are the different types of flexibility

Answer 71

dynamic flexibility, static flexibility and ballistic flexibility.

Question 72

What is dynamic flexibility?

Answer 72

Dynamic flexibility involved controlled smooth movements through the full range of motion and is usually done as part of a warm up before more intense physical activity. Example – leg swings

Question 73

What is static flexibility?

Answer 73

Static flexibility involves holding a stretch for an extended period without movement. This is typically done after a workout to help relax and lengthen the muscles. Example – Toe touches

Question 74

What is ballistic flexibility?

Answer 74

Ballistic flexibility involves bouncing or jerking movements to increase range of motion. This type of stretching is less common and not recommended as it can lead to injury if not performed correctly. Example – bouncing in a center split.

Question 75

What is mind body connection?

Answer 75

the relationship between your mind (thoughts and mental processes) and your body (physical health and well-being)

Question 76

Explain chronic stress to mind body connection

Answer 76

(usually a conditioning of the mind) can impact the physical aspects of the body through conditions such as high blood pressure, digestive issues and a weakened immune function. Conversely, relaxation techniques such as meditation, deep breathing or yoga (mostly physical actions) can help the physiological effects of stress.

Question 77

Explain a maintaining a positive outlook to mind body connection

Answer 77

maintaining a positive outlook (mentally) usually has positive effects on health. Example laughter and joy can have positive effects on the cardiovascular system. Conversely chronic negative emptions such as anger, anxiety or depression can contribute to the development of health conditions.

Question 78

Explain how practices like mindfulness and meditation impacts mind body connection

Answer 78

which emphasize being present in the moment can enhance awareness of body sensations, emotions and thoughts resulting in a deeper connection between the mind and the body.

Question 79

Explain how running through physical activities in the mind can assist with preparation and more effective actualization in mind body connection

Answer 79

running through a routine in your mind can help prevent less mistakes when you are physically doing it. Also maintaining a mind muscle connection can be more effective for weight training and help reduce injuries.

Question 80

Injury prevention in relation to proper warm up and cool down

Answer 80

Techniques to gradually bring the heart rate up along with dynamic stretching to warm up, as well as static stretching to cool down.

Question 81

Injury prevention in relation to technique training

Answer 81

Ensuring that you have the proper technique can enhance performance quality and prevent improper alignment or overexertion.

Question 82

Injury prevention in relation to cross training

Answer 82

This also helps prevent overuse, giving the body a break from repetitive movements. Activities such as swimming, yoga and pilates can help enhance overall fitness.

Question 83

Injury prevention in relation to conditioning and strength training

Answer 83

Building strength, stability and flexibility in muscles, tendons and ligaments can help prevent injuries.

Question 84

Injury prevention in relation to rest and recovery

Answer 84

Performers should prioritize sufficient sleep and incorporate rest days into their training schedules to allow for recovery from physical exertion.

Question 85

Injury prevention in relation to proper nutrition and hydration

Answer 85

Maintain a balanced diet and stay hydrated to support the body’s recovery process.

Question 86

Injury prevention in relation to use of protective gear

Answer 86

Depending on the type of activity, it is important to use the proper gear, such as knee pads, ankle braces, protective footwear.

Question 87

Injury prevention in relation to listen to the body

Answer 87

Pay attention to warning signs of pain, discomfort and fatigue. It is not always advised to push through these periods as these are the times when the body becomes susceptible to injury.

Question 88

Injury prevention in relation to regular check-ups and assessments

Answer 88

As performers, it is essential that we undertake periodic evaluations by medical professionals and physical therapists as many times risk may not be gleaned by the physical eye or by feeling. They can help identify potential risk factors or areas of weakness early on and implement preventative measures accordingly.