Warm up & Cool down

Question 1

Benefits of Warm up 1

Answer 1

• stimulate the heart an lungs moderately and progressively (increase circulation, CO2 and wastes removed)
• increase body temp gradually (transmission rates of messages along nerves are amplified)

Question 2

Benefits of Warm up 2

Answer 2

• To open joint areas and prevent muscle and joint injury (muscles/joints are ready for intense activity, joints more mobile, ligaments relax, thickness of cartilage is boosted)
• To prepare dancer psychologically for effects following. (tune into muscles assist balance/coordination, spatial awareness is engaged)

Question 3

General body Warm-up

Answer 3

• rhythmic moves of body increasing circulation and temp,
• Muscles are stretched and strengthened
• Cardio component
• length depends on individual and outside temp. (if perspiring, they are ready for exercise)

Question 4

Specific Warm Up

Answer 4

• follows general body warm up
• gentle static stretches followed by modified versions of specific steps
• prevents muscle strains and other injuries

Question 5

Warm up considerations

Answer 5

• should take 10-20% of class time
• music should encourage gradual rather than sudden movements
• students must warm up
• warming up is slowed down in cooled weather
• older dancers require longer to warm up than younger

Question 6

Cool Down

Answer 6

• allows body to return to resting state
• prevents fluid build up in the muscles (DOMS)
• positive flexibility gains from stretching during cool down
• muscle tension is released and moves to a state of relaxation