Task 3 ( Health and Safety )
- Yulia Antonov
- Apr 8, 2016
- 3 min read
Warm up
1. Game - warm up
The aim of the exercise is to warm up our body and wake up our brain.
The first thing I’m going to do is to put quite energetic music on because we will start to run around the space. For me the music means a lot so if I will put calm and peaceful music I will not have motivation and I will fall asleep, but if I will but put energetic and funny music I will be more enthusiastic.
The exercise itself is very easy. So we going to start running around and when I will clap everyone will do an exercise. If I will clap once everybody will do two demi pliés and one grand plié then start to run again. Two claps - Tendu in a second position with both legs. (Sequence will be shown before the start of the exercise). Three claps – Adagio in a second position with both legs (Sequence will be shown before the start of the exercise).
2. Small fitness/workout challenge
The aim of the exercise is to keep dancers fit and strong.
There will be four main exercises for all body parts such as: sit ups, press ups, thigh and butt exercise and plank.
Sit ups: 10 normal, 20 with extended legs, side abs (10 each side), scissors.
Press ups: 10 normal, 10 with elbows near body, 10 wide open.
Thigh and butt exercise: donkey kicks (25 reps each side), side donkey kicks (25 each side).
Plank: 1 min.
3.Stretch
The affects and benefits of stretching are numerous. They include everything from increased range of motion and enhanced workout effects to injury prevention and rehabilitation.
We will stretch: Arms, spine, legs.
Cool down
1. Turn on relaxing music. It helps to calm down after an intense training.
2. Stretch all the muscles such as: legs, spine and arms.
3. Lay down and listen to music for a while or to listen to teacher who will talk about what you've done well or bad.
Now I'm going to talk about an importance of warm up and cool down.
It is essential to understand the importance of warm up and cool down to prevent injury and fatigue. It is essential that time is given to warm up and cool down as they will improve your physical ability and accelerate the recovery process after dance practice.
Warm up importance.
Warm up is very important it prepares the body for physical exertion, participating in fifteen minutes continuous movement that builds with intensity so you engage your cardiovascular system.
Raise internal body temperature by 1 - 2 degrees
Increase heart rate and blood flow to the muscles
Mobilise joints to increase the synovial fluid
Raise speed of transmission of nerve impulses
Prepare mentally and physically for dance
Cool down importance.
It is equally important to cool down after each practice. The body must make a number of adaptations during the recovery period before it returns to normal, and this does not happen immediately. During vigorous physical activity the body's systems are put through extreme stresses. This leads to an increase in body temperature, heart rate and blood pressure. Your heart has been pumping blood around the body the muscles have been pumping the blood back to the heart if you suddenly stop the blood pools in the muscles this starves your heart and brain of blood supply and that is why you may feel lightheaded or dizzy.
The body also releases hormones such as adrenaline and endorphin's into the circulatory system. If a dancer just stops after an intensive class, the high levels of adrenaline and endorphin's can cause a feeling of restlessness and even a sleepless night.
Gradually reducing the intensity of activity for 10 minutes
Remobilise joints help to flush out waste products (Lactic Acid)
Perform static stretches of major muscle groups hold for 15 seconds normally performed on the floor (never bounce or feel pain)
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