Dance Conditioning - Final Exam

Name 3 intrinsic factors that can lead to injury.

1. poor technique or alignment 2. lack of a warm-up 3. fatigue

How much can a nerve stretch before becoming permanently damaged?

15%

Over ________ of dance injuries happen when the dancer is tired/fatigued.

90%

What is the purpose of the hip labrum? Why is it commonly torn in dancers?

A ring of cartilage that lines the socket of the hip joint. Its purpose is to provide stability to the hip joint, deepen the socket, and help secure the head of the femur (thigh bone). It is most commonly torn in dancers because there are many repetitive hip movements (rotations, flexions, and extensions). Also, an increased demand for flexibility can strain the hip labrum.

What is the difference between a tendon and a ligament? (What do each connect?)

A tendon connects muscle to bone (non-contractile), ligaments connect bone to bone.

Why does lowering/relaxing the shoulders help with balance?

Lowers the center of gravity.

When do dancers most utilize fats?

Performances and aerobic endurance (15 min of continuous activity).

Which quad muscle is also a hip flexor?

Rectus femoris

Name the 4 quad muscles and be able to label them in an image.

Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis.

What should you do when treating a chronic injury? Include all recommendations.

Rest - value your rest time when you have it, including somatic techniques when you can Ice - ice painful areas at the end of the day if sore Compress - reduce swelling and provide support by compressing if desired Elevate - this can reduce swelling and decrease inflammation in an area by reducing blood flow and encouraging drainage Suggestions: - Warm-up and cool down - Roll - Heat

Since flexibility is thoroughly connected to our thoughts and emotions, what type of techniques should be used in flexibility training?

Somatic

Know the 5 components of a SMART goal and how to create a good one.

Specific, Measurable, Attainable/Achievable, Relevant, Time-based.

Explain the differences between static, ballistic, and dynamic stretches. When and how should each be done?

Static: - nonmoving stretches, - should be performed 3-5 times a week outside of class - each stretch should be repeated 2-3 times held for 30 - seconds each time - imagery should also be included to facilitate release - light static stretches in cool-downs to maintain range of motion Ballistic: - "bouncing" stretches - can be helpful to increase rebound properties of muscles/fascia - must be performed with care and lightly to prevent injury - done before workout for dancers and athletes (increase range of motion and muscle power) Dynamic: - moving stretches - mirror dance movement to increase strength and flexibility at the same time - best form of stretching to warm up the body before exercise

Describe the difference between static and dynamic flexibility.

Static: the range of motion you have when performing a stretch DOES NOT move. *Decrease of synovial fluid you have depends on joint structure, muscle lengthening capacity, and connective tissue elasticity Dynamic: how much range of motion you can use when dancing/moving *This may or may not correlate with your static flexibility

Why is doing the movement of an exercise not enough when it comes to conditioning and training?

Stems from mentality, range of motion, muscle engagement, and progressive overload (challenge).

Explain the difference between sprains and strains.

Strains can happen either in the muscle belly or tendon (holds muscle to bone). Sprains are always acute, and they occur in ligaments (hold bone to bone).

Explain the differences in training when working to increase strength vs endurance.

Strength: more weight, less reps Endurance: lighter weight more reps

What is the difference between aerobic and anaerobic activity? Do we see either in dance? Where/when?

Aerobic: cardio consisting of 5 mins+ (performances) Anaerobic: short bursts of activity lasting about a minute (dance classes)

When can you start heating after an acute injury?

After pain has settled, heating may be helpful in this time to increase muscle relaxation and decrease tightness.

When experiencing a disc herniation in the spine, what symptoms might you notice?

Can press on the spinal cord root and cause increased pain, numbness, and weakness.

Explain the different types of contractions: concentric, eccentric, and isometric.

Concentric: muscles are working against gravity to shorten fibers (relevé, bicep curl) Eccentric: muscles are working WITH gravity to lengthen with control (plié, landing a jump) Isometric: muscles are active and contracted without any joint movement (plank, arabesque balance)

Match the food item to their most prevalent nutrient.

Dairy - Vitamin D Leafy greens - Vitamin E/K Non-citrus fruits - Vitamin C Citrus fruits - Vitamin B

Explain the movement of the diaphragm with contraction and relaxation. What happens as you breathe in/out?

Expands when you breathe in, relaxes/contraction when you breathe out.

T/F: Both insomnia and poor sleep have been connected to increased cognitive activity prior to bedtime (worry, stress, etc.).

F

T/F: There are no TRUE internal rotators of the hip.

F

T/F: The Beighton test is a test for flexibility.

F, Hypermobility

Which range of motion in the hip produces more injury (flexion or extension)? Hint: due to angles of pull in the hip ligaments

Flexion has more range of motion (most injury), for the ligaments relax as we lift our leg forward (battements are higher to the front). the ligaments become taut when we battement to the back.

Name a food you have been working to include in your diet. Why have you wanted to include this? What nutrients does it give you? Have you been successful?

Foods rich in calcium (milk, seeds, yogurt). I usually avoid foods with dairy because I am not a fan of milk, but calcium is necessary to build and maintain strong bones.

Name the 2 muscles that combine to form the achilles tendon. How can you differentiate strengthening them?

Gastrocnemius (jumping, sprinting, standing calf raises with straight knee) and soleus (walking, running, seated calf raises with bent knee)

What can happen when you skip your cool-down?

Increased muscle stiffness and soreness, impaired circulation, increase risk of injury.

Why can balance be affected by ear and sinus infections?

Increased pressure of the inner ear (controls hearing and balance).

Explain why contracting the glutes to maintain pelvic alignment is counterproductive for functionality.

It is not efficient for movement, for the glutes extend the hip (pliés and battements flex the hip), so muscles in this case are working against each other and may provide irregular movement.

Why is the ACL more commonly torn than the PCL? What muscle groups support each?

The ACL is smaller and weaker than the PCL. It is in front of the knee joint, making it more prone to injury. The core, glutes, quads, and hamstrings support the ACL. The gastrocnemius and soleus (calf muscles), popliteus, and hamstrings support the PCL.

Describe the difference between the fascia lata and the IT band.

The IT band is a separate tendon that does not connect to the fascia lata.

Why has the psoas minor become less prevalent in humans recently? What is its role?

The psoas minor has become less necessary as sedentary lifestyles have increased. It is considered the deepest core muscle and can help to tone the anterior abdominals when strengthened.

What is the purpose of a warm-up? What should be included?

The purpose is to increase heart rate, breathing, and circulation of blood to the muscles while mentally preparing you for class. They should include dynamic stretches.

Which lower leg bone is more MEDIAL?

Tibia

What 3 bones interact to form the "ankle?"

Tibia, fibula, and talus

What is the role of the spring ligament in the foot?

To maintain the stability and structure of the foot.

Which of the following is false? a. Avoid rolling on areas of acute injury. b. Move quickly and erratically to iron out tension spots. c. Keep breathing freely throughout rolling. d. Practice sufficiently with a larger, softer ball before graduating to a e. smaller/harder ball. f. Avoid rolling on bony landmarks. Do not roll one area for more than 5 minutes.

b

Conditioning cannot replace __________________________.

body awareness

The primary motor cortex is located in the __________ lobe of the brain.

frontal

What is the largest hip flexor?

iliopsoas

Bones are held together by ligaments to create ________________

joints

What 2 muscles connect the core to the limbs? (one connects to the arms, one connects to the legs)

latissimus dorsi and psoas major.

T/F: Rotator cuff tears can happen without shoulder dislocations.

T

List 3 thinking errors that could lead to anxiety and explain them.

1. Jumping to conclusions - making a judgment with no supporting information (ex: believing that someone does not like without any actual information to support that belief) 2. Filter - when a person makes a judgment based on some information but disregards other information (ex: someone attends a party and afterward focuses on the one awkward look directed their way and ignores the hours of smiles) 3. Overgeneralization - making a broad rule based on a few limited occurrences (ex: believing that if one public speaking event went badly that all of them will)

Name 3 extrinsic factors that can lead to injury.

1. changes in flooring 2. different shoes 3. overtraining

What are the 3 things that make up the Female Athlete Triad? Describe them and how they are related.

1. disordered eating - range from any type of restrictive diet to full blown eating disorders, not enough calories, poor quality of foot/nutrition 2. osteoporosis - estrogen is essential to lay down bone; this means a bone density loss as a result of nutrient deficiency from food and lack of estrogen function 3. amenorrhea - can happen with too much anxiety or weight decreases; lack of menstrual cycle for longer than 3 mo.

The fastest rate of glycogen resynthesis happens within ____________ of activity. What does this mean for you? What should you be eating in this time?

2 hours, best to eat a meal within this window (good source of carbs for energy and protein for muscle rebuilding)

The gluteus maximus needs _______ the body weight to activate significantly.

2x

t what age do you start losing 1% of your bone density every year?

35

The piriformis reverses function after _____ degrees, becoming an internal rotator and extensor.

60

When should caffeine be limited? (2, 4, 6, 8 hours before sleep)

8 hours before sleep

Which 2 ligaments are the most commonly sprained in the ankle?

ATFL (Anterior talofibular ligament) and CFL (calcaneofibular ligament).

What are the primary functions of the adductors in dance-related movement?

Adductors are external rotors in dance, helping to maintain standing leg turnout. They are active in all weight transfer, running, and leaping. - Longus and brevis flex the hip up to 80 degrees then become extensors - Magnus is a powerful adductor and extensor

What can happen (up the chain) when the feet turn out more than the hips can accommodate for?

Ankle, knee, hip, and spine issues.

Describe the difference between an antagonistic and an agonistic muscle. Give a dance-specific example.

Antagonists are the opposing muscle that relaxes and allows the joining movement to happen (ex: anterior shin/ankle muscles during relevé) Agonists are muscles the shorten to contract (ex: the gastroc/soleus muscles during a relevé)

Be familiar with all anatomical terms relative to space.

Anterior - front or direction toward the front of the body (ex. toes are anterior to the foot) Posterior - back or direction toward the back of the body (ex. popliteus is posterior to the patella) Superior - above or toward head Inferior - below or toward feet Medial - closer to the median plane or toward midline Lateral - farther from the median plane or toward side Deep - farther from surface of body Superficial - closer to or on surface of body Proximal - closer to root of limb, trunk, or center of body Distal - farther from root of limb, trunk, or center of body Dorsal - posterior aspect of hand in anatomical position; top aspect of foot when standing in anatomical position Palmar/plantar - anterior aspects of hand in anatomical position, bottom aspect of foot when standing in anatomical position

Name the 3 hamstring muscles and be able to label them in an image.

Biceps femoris, semitendinosus, semimembranosus.

The brain and spinal cord are a part of the [CNS/PNS]

CNS

What source of energy is first utilized within the body during activity?

Carbs.

What causes "snapping hip syndrome?" How can you cure/fix it?

Caused by tight and weak iliopsoas muscles rolling over the hip joint. You can cure it by resting appropriately, going to physical therapy, injection therapy, and the last resort is surgery.

Know how many vertebrae are in the cervical, thoracic, and lumbar vertebrae, as well as their normal curvatures.

Cervical: 7, thoracic: 12, lumbar: 5.

What is the difference between chronic and acute injuries? Which are more common in dancers?

Chronic: develop over time (more common in dancers) due to overuse and/or Improper alignment (stress fractures). Acute: happens quickly (sprains strains fractures).

What does the AC joint in the shoulder area connect? Hint: what does AC stand for?

Connects scapula and torso (Acromioclavicular).

Which type of contraction increases strength and endurance most?

Eccentric

What is fascia? Where can it be found? What is located within fascia to allow communication within the body? How can you stretch your fascia?

Fascia is a type of connective tissue that provides separation, shape, and connectivity of the body. It is found throughout the body. It is home to most proprioceptors (sensory receptors that inform the CNS about the body's positioning, movement, and internal state), body fluids, and immune system components. You can stretch fascia by yoga or heat therapy.

What are the 6 components of the core cube?

Front: abdominals Back: extensors Top: diaphragm Bottom: pelvic floor Side (R) : oblique 1 (R) Side (L): oblique (L)

Be able to locate and name the 4 largest bones of the head.

Frontal bone, Parietal bones, temporal, occipital

What is ketoacidosis, and how can we prevent this?

Ketoacidosis where your body goes into starvation mode from not eating enough calories. In turn, your body will start to use fats and proteins for energy, which are not their normal functions, and already built muscle will break down as ketones will end up in the bloodstream. There are also health risks from too much ketones in the blood, such as seizures and neurological issues.

Explain nursemaid's elbow and what it is caused by

Kids' elbows being pulled too hard or yanked. It is caused by pulling or tugging force or swinging/lifting.

Why do knee injuries typically happen?

Knee injuries typically happen from the lack of core, hip, and thigh support/strength.

What attaches to each side of the thoracic vertebrae?

Muscles, ligaments, and ribs.

What is the difference between muscle endurance and strength?

Muscular endurance: how many times you can move weight Muscular strength: amount of force you put out or weight you lift.

The peripheral nerves are a part of the [CNS/PNS].

PNS

Describe the difference between patellofemoral pain syndrome and patellar tendinitis. Where do each cause pain, and what causes each?

Patellofemoral pain syndrome: pain is felt around or behind the patella (kneecap) or radiates to the surrounding areas of the knee. It is caused by issues with alignment and movement of the patella. Ex. repetitive knee bending, extended period with the knee flexed. Patellar Tendinitis: pain is felt in the patellar tendon (connects the patella to the tibia (shinbone) or below the kneecap where the patellar tendon attaches. It is caused by overuse (repetitive stress on the patellar tendon). Ex. jumping or quick changes in direction.

What are the phases of periodization?

Preparatory phase, building phase, maintenance phase, deconditioning phase.

What are the 2 acronyms that can be used to treat an acute injury? Describe what each mean.

Protect - avoid activities/movement that increase pain Elevate - elevate the injured area higher than the heart as often as possible Avoid - reduce NSAID use initially, as tissue healing can be affected long-term Compress - use elastic bandages or a light compression sleeve to reduce swelling and provide support Education - listen to what the body tells you and learn from it Load - let your pain guide your return to normal activities Optimism - maintain a confident and positive mindset to encourage and continue healing Vascularization - choose pain-free cardio to increase blood flow to repairing tissues Exercise - restore mobility, strength, and proprioception by being active in your recovery

Name the 3 planes of the body. Name 2 dance-specific actions that occur in each.

Sagittal: moving the arms from en bas through first to high fifth position Frontal/coronal: cambré to the side or a plié Transverse: in various hip-hop movements hips rotate in and out or simply twisting from the waist

What are the 3 phases of rolling that should be used?

Search, discover, and let go (of tension)

T/F: Helmets prevent skull fractures.

T

Be able to identify and name all the muscles of the rotator cuff.

Supraspinatus, infraspinatus, teres minor, subscapularis.

What are the skull bone joints called?

Sutures

T/F: Anatomical terms relative to space (anterior, posterior, inferior, superior, etc.) are always measured/assessed from the body's anatomical position.

T

T/F: Caffeine takes calcium from bones, decreasing bone density.

T

Define the Principles of Specificity and Progressive Overload (likely matching).

The Principle of Specificity means the adaptation of the body to training depends on the training you undertake. Examples... - stretching will increase flexibility over time - heavy lifting will increase strength over time - lighter lifting until fatigue will increase endurance over time The Principle of Progressive Overload means in order to improve growth, strength, and performance, you must gradually increase the demands on the body during exercise. Examples... - intensity: adding resistance, weight, or more challenging steps - volume: increasing number of reps/sets - frequency: train at regular intervals (3x a week is usually sufficient to increase strength and maintain fitness)

Why is the FHL overused in dancers? What are its actions?

There are many movements that require flexion of the toes or rising on the ball of the foot. These repeated actions can lead to overuse. Actions of the FHL include flexion of the big toe and plantar flexion of the ankle.

How can balls, like Franklin-method balls, be used to increase balance?

Use of imagery, touch, and movement to promote better function and awareness of the body.

What is volitional precontraction? When should it be used vs not be used?

Volitional precontraction is defined as engaging a muscle before you move. - It is helpful when learning to activate a muscle or group of muscle when they are underdeveloped instead of whole body movements (chopping).

Where do the wrist flexors originate, and are they located on the anterior or posterior aspect of the forearm? What about the wrist extensors?

Wrist flexors - originate from the medial epicondite, anterior aspect of the forearm, Wrist extensors - originate from the lateral epicondyle, posterior aspect of the forearm.

f the [abdominals / iliopsoas] is/are the main source of pelvis alignment, the [abdominals / iliopsoas] likely aren't strong enough to support the lumbar spine.

abdominals, iliopsoas

What are the actions of gluteus medius?

abduct hip, assist in flexion, medially rotate the thigh.

What are righting reflexes, and where can they be found in the body?

are automatic responses that help an individual maintain an upright or vertical orientation of the body and head in space. The sensors within the neck muscles, balance organs of the inner ear, and the eyes.

The first few weeks of conditioning should be focused on

correct alignment and mental strength with low resistance.

Which muscle extends the big toe? [extensor digitorum longus, extensor hallucis longus, fibularis brevis, flexor hallucis longus]

extensor hallucis longus

The tensor fascia latae is ( overdeveloped / underdeveloped ) in dancers, and the gluteus medius is (overdeveloped / underdeveloped ) in dancers.

overdeveloped, underdeveloped

Over-activation of muscles produces unnecessary tension and stiffness, while under-activation leads to ___________

tension and stiffness, balance issues.