Module 7 - Preparation and recovery of the body

Question 1

Benefits of a warm-up

Answer 1

• Prepares the muscles through an increase in body temperature and blood circulation
• Reduces risk of injury
• Increases flexibility and range of movement in joints and muscles needed during class

Question 2

Light cardio

Answer 2

Raise the heart rate gradually which increases blood circulation
- Hops on the spot, jogging on the spot, burpees, skip together

Question 3

Joint mobilization

Answer 3

Gently moves the joints through their ranges of motion
- Point and flexing of the foot
- Ribcage isolations
- Arm swings

Question 4

Static stretches

Answer 4

Stretches that are held in stillness for 15-20 seconds
They focus on lengthening one muscle through a held position.
- Lunge
- Holding arm in front and across the body
- ‘A-frame’

Question 5

Dynamic stretching

Answer 5

Deeper stretches that involve slow, controlled movements through full range of motion, increasing dancers flexibility
- Walking through feet in downward dog
- In frog position (hips open & knees bent) rocking forwards and backwards.
- Second position with hands on the floor, bending and stretching.

Question 6

Importance of a cool down

Answer 6

• brings the body and heart rate back to resting levels
• Gradual decrease in heart rate, ensures there is enough blood circulation and delivery of oxygen to the muscles used, reducing lactic acid levels and fatigue.

Question 7

Amount of water prior to class (atleast 2hrs)

Answer 7

400-600 ml

Question 8

Amount of water consumed during class

Answer 8

150-250 every 15 mins

Question 9

Common signs of dehydration

Answer 9

• Cramping
• Headaches
• Fatigue
• Nausea