Dance 101 Exam 1 Chapters 1-4

Front 1

List the seven physical capacities that a dancer must develop.

Back 1

Alignment, Coordination, Flexibility, Strength, Aerobic Endurance, Relaxation, Body Composition

Front 2

List the three aspects of strength.

Back 2

Muscular strength, Muscular endurance, Power

Front 3

What makes dance an especially demanding physical activity as compared with other athletic activities?

Back 3

Dance requires a high level of ability in a diverse collection of capacities.

Front 4

Which Principle of Conditioning or Corollary states, "When the human body is challenged repeatedly, it gradually develops the capacity to manage that challenge."

Back 4

Adaptation

Front 5

Which Principle of Conditioning or Corollary states, "Any increase in capacity will match the training challenge that produces it."

Back 5

Specificity

Front 6

Which Principle of Conditioning or Corollary states, "Our capacities expand fastest when the challenge is increased gradually."

Back 6

Progressive Overload

Front 7

Which Principle of Conditioning or Corollary states, "A capacity that is not challenged regularly will diminish."

Back 7

Reversibility

Front 8

Which Principle of Conditioning or Corollary states, "trying to progress too quickly invites bad habits and injuries."

Back 8

Compensation

Front 9

What is the first clue that tells us we are exceeding our current capacities and violating the principle of progressive overload?

Back 9

Compensation

Front 10

What is likely to happen if we ignore Compensation?

Back 10

Injury—if we do not back off when compensations appear, we might become injured.

Front 11

_____ injuries appear suddenly, usually from a fall, a misstep, or an impact.

Back 11

Traumatic or Acute

Front 12

_____ injuries build over time, usually owing to a weakness, faulty movement pattern, or pushing the body too hard.

Back 12

Overuse

Front 13

Injuries can become _____ if they are ignored or if rehabilitation is incomplete.

Back 13

chronic

Front 14

tendonitis, bursitis, plantar fasciitis, stress fracture, and low back pain are what kind of injury?

Back 14

Overuse

Front 15

broken bone, dislocation, sprain, muscle strain, muscle rupture, concussion, ruptured disk, and contusion are what kind of injury?

Back 15

Traumatic

Front 16

What is the summary term for an "itis" injury?

Back 16

Inflammation

Front 17

What are the four symptoms of an "itis" injury?

Back 17

heat, redness, swelling, and pain

Front 18

What is the general cause of dance injuries?

Back 18

Exceeding our current capacities

Front 19

What are the common causes of dance injuries?

Back 19

faulty alignment and defective movement patterns, taking unreasonable risks, fatigue, making new dances, accidents, nutritional deficiencies

Front 20

Name the five steps in providing immediate care for dance injuries. What is the acronym for these five steps?

Back 20

Rest, Ice, Compression, Elevation, Referral; RICER

Front 21

If a dancer has just sprained her ankle and cannot get to ice, what can she do instead to satisfy the “ice” step in providing immediate care?

Back 21

Run cold tap water over the injured part

Front 22

Describe three things, in addition to RICE, that dancers can do to help with healing.

Back 22

Stay pain free, Take anti-inflammatory medications, Selective rest, Taping, Work on weakness in another part of the body.

Front 23

If you are not sure whether to heat or ice an injury, which should you do?

Back 23

Ice

Front 24

When should you seek additional help from a healthcare practitioner to manage a dance injury?

Back 24

You are worried you might make an injury worse, An injury is not getting better on its own, An injury keeps coming back.

Front 25

Which of these are valuable strategies for avoiding dance injuries?

Back 25

warm up, cool down, stretch your limits gradually, build a reserve of strength and stamina, create balanced strength and flexibility, use caution in risky situations, avoid bad pain, deal with problems before they become serious

Front 26

List the four alignments that are essential for dancers

Back 26

knees over centers of feet, arches of feet vertical, front of pelvis vertical, rib cage vertical above pelvis

Front 27

What is the "feel it" cue for knees over centers of feet?

Back 27

knees over feet and feet under knees

Front 28

What is the "feet it" cue for arches of feet vertical?

Back 28

equal pressure, three points on the bottom of the foot

Front 29

What is the "feet it" cue for front of pelvis vertical?

Back 29

balance pelvis on heads of femurs

Front 30

What is the "feel it" cue for rib cage vertical above pelvis?

Back 30

four points together in center of body

Front 31

What is the quickest way for teachers to see if a dancer’s foot is close to neutral alignment?

Back 31

The Achilles tendon looks straight when viewed from the back.

Front 32

What misalignment of the pelvis is common for beginning dancers?

Back 32

anterior pelvic tilt

Front 33

What misalignment of the pelvis do dancers learn to perform after they have had some dance training?

Back 33

posterior pelvic tilt

Front 34

Name four tools that dancers can use to correct misalignments.

Back 34

1) awareness 2) strengthening 3) stretching 4) relaxing

Front 35

What are the four aims of a well-designed warm-up?

Back 35

increases blood flow (to fuel movement), lubricates joints (so they glide freely), activates muscles and nerves (that control movement), and focuses your attention (on the activity you are about to perform)

Front 36

What types of exercises work best to get the body warm quickly?

Back 36

movements that increase blood flow and feel like dancing, movements that change level, slow, controlled movements that build gradually, slow, controlled movements that move through your full range of motion

Front 37

Why are the exercises used in the first several minutes of many dance classes, such as demi-plié and tendue, not ideal for warming the body up quickly?

Back 37

They do not move much blood.

Front 38

Which is better for warming up the body before dance class?

Back 38

full-body movements performed with control

Front 39

What are the three phases of a well-designed cooldown?

Back 39

1) gradually slow blood flow and breathing rate to normal (gradually return body to pedestrian level of activity) 2) stretch muscle groups used intensively 3) release unnecessary tension

Front 40

What benefits can you expect from cooling down after technique classes, rehearsals, and performances?

Back 40

quicker recovery, reduced muscle soreness, reduced muscle tension, extend your career

Front 41

When is the best time to do intensive stretching?

Back 41

during your cooldown

Front 42

Which of the following movements are good choices to include in your warm-up before an intense class or rehearsal?

Back 42

movements that change level, dance movements such as demi-plié and tendu, slow, controlled movements performed through your full range of motion, floor-barre exercises, Pilates exercises

Front 43

Most of the benefits of warming up only last for _____ after you complete your warm-up.

Back 43

15 to 45 minutes

Front 44

Which muscle groups do most dancers need to stretch?

Back 44

lower back, hip flexors, hamstrings, front-of-shoulder muscles, calves, hip rotators