Dance Science Study Guide Flashcards
(78 cards)
1
Q
sagittal plane
A
left-right halves
2
Q
frontal (coronal) plane
A
front and back halves
3
Q
Horizontal plane (transverse/axial)
A
upper and lower halves
4
Q
Diagonal Planes
A
cutting through more than one plane
5
Q
cranial/superior
A
above, towards head - away from head/towards feet
6
Q
medial-lateral
A
towards midline, away from midline
7
Q
proximal-distal
A
towards center, away from center
8
Q
dorsal-plantar
A
top of feet, bottom of feet
9
Q
palmar-dorsal
A
anterior of hands, posterior of hands
10
Q
superficial-deep
A
surface, beneath the surface
11
Q
prone-supine
A
lying face down, lying on back
12
Q
ventral-dorsal
A
toward the abdomen, toward the back
13
Q
homo/ipso lateral-contralateral
A
same side of body- opposite side of the body
14
Q
Mediolateral Axis (ML)
A
(horizontal) movements around the ML axis occur in the Sagittal Plane
Flexion-Extension
15
Q
Anteroposterior Axis
A
(AP or sagittal) movements around the anteroposterior (AP) axis: occur in the frontal plane
abduction-adduction
16
Q
Vertical Axis
A
(V) Movements around the vertical axis occur in the horizontal plane
rotation
17
Q
flexion
A
decreasing the angle (bending)
sagittal plane; ML axis
18
Q
extension
A
increasing angle, moving toward neutral stance (hyperextension continues extension to move beyond neutral stance)- (straightening)
sagittal plane; ML axis
19
Q
plantar flexion
A
pointing feet
sagittal plane; ML axis
20
Q
Dorsiflexion
A
flexing foot
sagittal plane; ML axis
21
Q
adduction
A
moving toward the midline
sagittal plane; ML axis
22
Q
abduction
A
moving away from midline
sagittal plane; ML axis
23
Q
horizontal abduction and adduction
A
arms starting at 90 degrees
horizontal plane; VERT axis
24
Q
rotation
A
internal: turning anterior surface of a limb inward/external: turning anterior surface of a limb outward
horizontal plane; VERT axis
25
circumduction
combining flexion; abduction extension and adduction
>1 plane
26
lateral flexion
side bending turns- L or R
frontal plane; AP axis
27
spinal rotation
R or L
horizontal plane; VERT axis
28
Pronation
in elbow flexion @ elbow joint, rotating thumb inward, medially, palm down
OR
foot: triplanar action = eversion +dorsiflexion +abduction-- rolling in toward arches of foot (medially)
AP axis
29
Supination
in elbow flexion @ elbow joint, rotating thumb outward, laterally, palm up
OR
foot: triplanar action = inversion + plantar flexion +adduction-- rolling outward toward the lateral edges of the foot
AP axis
30
inversion
lifting the medial portion of the foot upward
frontal plane; AP axis
31
eversion
lifting the medial portion of the foot upward
frontal plane; AP axis
32
protraction
scapula; moving away from the spine
33
retraction
scapula: moving toward the spine
34
elevation
scapula: moving upward
35
Depression
scapula: moving downward
36
Proper Warm-Up Actions
pulse-raising
joint mobilizing
muscle-lengthening (dynamic stretching)
37
Strategies to avoid burnout
day off
hobbies
education about rest and recovery
refuel rehydrate
gradually inches intensity/work-rest balance
sleep
38
forms end benefits of rest
decreases recovery time after injury
essential for musculoskeletal health
aids in muscular regeneration, bolsters energy stores, rebuilds tissues
restores/rebalances metabolic levels (blood glucose, calcium levels), helping body absorb nutrients
39
Deep 6 Muscles (responsible for and insertion points)
Insert at greater trochantar of the femur
External Rotators
Superficial to deep / superior to inferior
Piriformis
Gemellus Superior
Gemellus Inferior
External Obturator
Internal Obturator
Quadratus Femoris
40
PRICED(M)
Protection
Rest
Ice
Compression
Elevation
Mobilization or Diagnoses
41
types of contractions
concentric- muscle contracts: movement towards
eccentric- muscle elongates: movement away
isometric- muscle contracts: no movement
42
Tensegrity
Fascia: While compression structures such as a brick
building will fall apart if their relationship to
gravity is shifted, living beings remain whole
when turned on their side, or even when taken
out of gravity on a rocket. Our structure is
tensioned and contained through biotensegrity
43
Shock Absorption Tissue
meniscus
intervertebral
curvature of the spine
spiraling of the legs and arms
44
Functions of the Bones
Provides Support
Resist Pressure
Protect Vital Organs
Provide a Framework for attachment of muscles and tendons
Assist in blood cell production
Storage of minerals
Support movements
45
Risk Factor for Bone Loss
low body fat, loss of bone density, smoking, excessive alcohol, diminished/restricted calorie intake, sedentary lifestyle
46
Three Kinds of Joints
synovial
fibrous
cartilaginous
47
Synovial Joints
plane- uniaxial
hinge- uniaxial
pivot- uniaxial
condyloid- biaxial
saddle- biaxial
ball-and-socket- triaxial
48
Joint Health Strategies
always warm up
stretch muscles NOT ligaments
adequate muscle strength in upper extremities
use correct technique
maintain proper posture
cross train to balance muscles
49
Three kinds of Cartilage
hyaline
fibrocartilage
elastic cartilage
50
Central Nervous System
Brain and Spine
51
Peripheral Nervous System
everything else (part of your nervous system that lies outside brain and spinal cord (nerves, sensing muscles, etc)
52
Sympathetic Nervous System
fight or flight
53
Parasympathetic Nervous System
rest and digest
54
Muscles --- on the bones
pull!
55
agonist
a muscle that contracts- usually on the side of the bones
EX: hamstring
56
antagonist
muscle on opposite side of agonist responsible for opposite movement
quadriceps femoris
57
synergist
assisting muscles- do less work but in similar line of the agonist
EX: gluteus maximus
58
stabilizer
contracts isometrically to stabilize an area
EX: abdominal muscles
59
3 Newton Laws
1) object tin motion will stay in motion
2) object will not change its motion unless a force acts upon it
3) for every action there is an equal and opposite reaction
60
Friction
turning/stopping turning
forcing turnout
61
Ways of increasing stability
lower center of stability
widen stance
increase mass
62
Can you change your center of gravity once you leave the ground
YES!
change in limbs
63
Facilitate illusion of suspension of grand jete:
lift arms and body at peak of jump
64
What are the 3 psychological needs
Competence
Autonomy
relatedness
65
Wellness is an effort to maintain
Balance
66
Master-orientated vs performance-oriented climates in a dance class
master: task, mastery effort, personal improvement
performance: demonstrating superior ability and social comparison
67
Positive Self-Talk
instructional
motivational
68
Negative Self-Talk
speaking down to ones self
discouraging
69
Integrate principles or practices you learned from this course into teaching, or dancing/dance science
full warm up (pulse raising, dynamic movement, core activators)
Nutrition-- focus on longterm wellness: bone strengthening and muscle building (protein, snacks, fiber)
turnout: spiraling of the legs and activated from the inner thigh muscles
70
3 overarching concepts
1:importance of understanding which muscles and how to activate
2: foundational knowledge of dance science is integral to being able to properly teach a dance class (notice it in my teachers)
3: importance of warm up and proper technique
71
Spine
Cervical, thoracic, lumbar
thoracic: most rotation
lumbar/cervical: most flexion/extension
Limited Mobility in thoracic due to ribs
Pitfalls of hyper mobility: lack of stability, risk of strain, hyperlordosis (sway back)
72
Pelvis
sacroiliac joint: pelvis articulate with spine
Pelvic Floor muscles: stabilize core, hold organs, helps absorb shock (pubic bone to coccyx or anterior to posterior)
73
Three Bones of Pelvis
illium
ischium
pubis
74
Hip
flexion: illiopsoas(deep muscle) , sartorious
extension: hamstrings, quads
anteversion: abnormal internal rotation
retroversion: abnormal external rotation
75
Knee
modified hinge joint
patella: protects knee during flexion and provides leverage during extension
76
tibial torsion
natural spin of the tibia, larger range affects alignment of feet and knees
77
Muscle responsible for unlocking the knee
poplitious
78
