Kat's Health and Safety

Health and Safety 

Why is it important to warm up and cool down?

It is important to warm up to 

•  avoid injuries of the muscles and joints
• support your balance
• stretch your muscles 
• increased delivery of oxygen and nutrients to your muscles, prevents you from getting out of breath early or too easily 
• Prepares your heart from an increase in activity, preventing a rapid increase in blood pressure

Its important to cool down because it relaxes your muscles,

•  prevents blood pooling, returning the blood back to the heart rather than allowing it to pool in the muscles that have been worked
•  bringing the heart rate back down, gradually
•  preventing fainting by ensuring that the brain continues to receive a sufficient supply of blood and oxygen
•  reducing the blood lactic acid levels

Brief descripition of a warm up

Jog on the spot to get your cardo faster and to get your blood pumping around the body and to increase the body's temperature. Then stretch your neck out going side to side slowly 4 times (both side) the up and down (4times) the do a semi round of the head (4 times ) and then repeat on other side to reduce muscle stiffness. Then do specific stretches of the muscles that were being used during the exericse this would be legs go into a lounge and hold for 4 repeated on otherside, then stretch out the legs by going into 2nd and stretching over to one side then repeat it going into the middle aswell.

What sort of attitude should you have in rehearsal? towards other students/teachers?

The sort of attitude you should have in dance environment is

• Being open minded
• Respecting others
• Willing to learn new routines
• Work to the best of your ability 
• Have great attitude towards each other
• Listening to others 
• create a character; shy,exctied etc
• pay attention

what is an appropriate dance environment?
An appropriate dance environment needs

• clear space
• mirrors
• no food / only water
• temperature 18*-21*
• ventilation
• sprung floors
• stereo 
• positive attitude
• free from obstacles
• spacial awareness 

Balanced diet
Its important to have a balanced diet when you are a dancer because you want to be healthy.
Its important to have a balanced diet be and eat your five a day 
you need

• Porotien for muscle repair
• Carbs for energy
• Vitamins 
• minerals
• Fat for sugar

 Eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. 

• Fruit and vegetables.
• Starchy foods, such as bread, rice, potatoes and pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skin on for more fibre.
• Meat, fish, eggs and beans.
• Milk and dairy foods.
• Foods containing fat and sugar.

Injury

Rest  help with the swelling to heal the injury

Ice to slow the blood down from the injury

Compression to stop the blood from flowing

Elevation  to stop the blood from inflammation