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Flashcards in Safe Dance Deck (14)
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Name the safe dance practice DURING A PERFORMANCE

- safe execution
- appropriate dance-wear, including:
- footwear
- hairstyle
- absence of jewellery.


Name the safe dance practice DURING PRACTICE

- warming up
- cooling down
- nutrition
- hydration.


define warming up

prepare for physical exertion or a performance by exercising or practising gently beforehand
includes four stages:
- pulse raising activity
- joint mobilisation
- strengthening exercises
- stretching


importance of warming up

to prepare the body and mind for performance
to increase blood flow which increases the amount of oxygen to working muscles
to increase body temperature which increases elasticity of muscles to prevent/ reduce likelihood of injury


define cooling down

an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting state


importance of cooling down

the heart rate gradually returns to normal
prevents stiffness, soreness and injury by preventing the build-up of lactic acid (waste product/toxin)


define hydration

drinking enough water


define the importance of hydration

replaces water lost by sweat
helps prevent the build-up of lactic acid (thus preventing stiffness/soreness)
(important for our brain ; it helps our mental and physical performance)


define nutrition

eating a well balanced diet


define the importance of nutrition

to provide enough energy to perform/practice
prevents injury
proteins help you heal


explain safe execution when jumping

bending your knees when you land so the impact on your legs and body is decreased


explain safe execution when rolling to the floor

bending your legs to slowly lower to the ground and using a hand to help transfer weight so less force is exerted on your body


define safe working practice

Personal care, respect for others, safe execution and preparation and recovery from dancing.


define safe execution

Carrying out actions safely.