Injury Prevention
What are the 4 elements that prepare your body to prevent injury?
a. Strength
b. Flexibility
c. Managing muscular soreness or stiffness
d. Stamina
What is the definition of flexibility?
Flexibility is the amplitude of joint movement or the extend to which a limb can be extended and flexed
What are the situations that may cause injuries to dancers?
a. Technique
b. Environment
How can you improve your training schedule?
Through periodization: Rest is scheduled at routine intervals to ensure that the ratio between the workload demand and rest is adequate. This approach minimizes the risk of injury.
How can we avoid getting injured?
a. Warming up
b. Cooling down
c. Attaining correct postural alignment
What are the factors that affect dancer's flexibility?
a. Anatomical
b. Physiological
c. Emotional
What is a dislocation?
a disunion of one bone in its relationship to another bone
What is pacing?
Pacing is a way of determining a set level of energy expenditure and keeping a balance of energy expenditure and recuperation.
Why warming up is important?
a. Increase temperature
b. Elongate contracted ligaments and muscles
c. Increases the speed of nerve impulse transmission
How can you increase joint range of movement?
a. Ballistic stretch
b. Static or Gradual stretch
c. Muscle relaxation through stimulation of proprioceptors
What is a bruise?
an injury to biological tissue in which the capillaries are damaged, allowing blood to seep into the surrounding tissue.
What is overuse?
Overuse means using a muscle or muscle group excessively or in actions that are too repetitive. It often results from excessive repetition of movements without adequate intervals of rest or change of movement dynamics.
What are the basic 4 for preventing an acute injury to become chronic?
1. Preventive conditioning
2. Immediate injury care
3. Follow up care
4. Supportive techniques
What should you avoid when injured? (H.A.R.M)
Heat
Alcohol
Running or excessive exercise
Massage
How can you prevent burnout?
By balancing high performance standards with realistic goals, including gradual return to dancing after breaks or injuries and by embedding regular rest or recovery time into practice, rehearsal, and performance schedules.
What are the first steps you need to take after an injury? (P.R.I.C.E.D)- explain
PROTECTION: remove additional danger or risk from injured area.
REST: stop dancing, and stop moving the injured area.
ICE: apply ice or cold packs to the injury for 20 minutes every 2 hours.
COMPRESSION: apply an elastic compression wrap to the injured are.
ELEVATION: Elevate, or raise, the injured area so it's higher than your heart.
DIAGNOSIS: have a health care professional evaluate an acute injury.