Warm-Up
Why do dancers need to warm up before dancing?
To increase blood flow, raise body temperature, and prevent injuries
Which muscle group is in the front of the thigh?
Quadriceps.
What’s the #1 way to prevent injuries in dance?
Warm up properly.
What type of exercise improves endurance?
Cardio (running, dancing, cycling).
Why should dancers wear proper footwear?
To protect feet and provide support
What’s the difference between static and dynamic stretching?
Static = holding still; Dynamic = moving through stretches.
Which muscle group is used most in jumps?
Calves & quadriceps.
Why is Hydration important for dancers?
Prevents cramps,fatigue, and overheating
How many minutes of physical activity should teens aim for each day?
About 60 minutes.
Why is dancing on safe flooring important?
Prevents slips, falls, and joint injuries.
Name one exercise that warms up the lower body
Plies, lunges, jogging, etc.
Which muscle supports posture and alignment in the core?
Abdominals.
Name one common overuse injury in dancers
Shin splints, stress fractures, tendonitis.
What type of fitness improves flexibility?
Stretching & mobility exercises.
Why should jewelry be removed during dance?
To prevent injury and accidents.
Why is a cool-down important after class?
It lowers heart rate, prevents dizziness, and aids recovery.
What tendon connects the calf to the heel?
Achilles tendon.
What should dancers do if they feel pain while dancing ?
Stop,rest and notify a teacher/coach
What type of strength training helps dancers with jumps?
Plyometrics (jump training).
What should dancers do if they are feeling dizzy during class?
Stop, sit down, breathe, and hydrate.
True or False: Stretching cold muscles is the best way to start class.
False (you should move dynamically first).
Name two muscles dancers use for turnout.
Glutes and hip rotators.
What is the difference between acute and chronic injuries
Acute = sudden (sprain); Chronic = develops over time (tendonitis).
What’s the target heart rate zone for cardiovascular fitness?
60–80% of maximum heart rate.
Why is rest important for dancers?
It prevents overtraining and allows the body to repair