Concepts and Principles of Fitness and Dance

Flashcards covering the physiology of dance, energy systems, nutrition, and safety protocols based on the Physical Education and Health 3 curriculum.

Strength

Core and muscular power required for lifts, jumps, and controlled landings in dance.

Flexibility

The range of motion that enables technique and reduces the risk of injury.

Endurance

Cardiovascular stamina used to sustain long rehearsals and performances.

Body composition

The optimal muscle-to-fat ratio for power, agility, and longevity.

Kinesiology

The science of body movement which serves as the foundation for a dancer's jumps, turns, and falls.

Alignment

Correct posture and skeletal stacking that allow for efficient and powerful movement.

Osteoblast activity

Activity stimulated by weight-bearing movements and repetitive jumping that strengthens skeletal structures.

Functional hypertrophy

Dance training that develops lean muscle mass specifically tailored for power and grace without excessive bulk.

ATP-CP System

An energy system utilizing stored adenosine triphosphate and creatine phosphate to provide immediate energy for movements lasting approximately $10$ seconds.

Anaerobic Glycolysis

A primary metabolic pathway providing rapid energy for high-intensity movements lasting between $30$ to $90$ seconds.

Lactic Acid Accumulation

Metabolic byproducts resulting from anaerobic glycolysis that lead to temporary muscle fatigue and localized soreness.

Aerobic Metabolism

The use of oxygen to break down fats and carbohydrates for long-duration dance sequences and enhanced cardiorespiratory efficiency.

Lactate threshold

The point during exercise at which the body can perform at moderate intensities without immediate muscle failure.

Glycogen

The form in which carbohydrates are stored in muscles to serve as the primary fuel source for dance.

Proteins

Nutrients critical for muscle growth and the repair of muscle micro-tears sustained during rigorous rehearsals.

Electrolyte replenishment

The regulation of sodium, potassium, and magnesium levels to prevent muscle cramping and ensure efficient neuromuscular signaling.

Dynamic preparation

Active movements like leg swings and torso rotations used during warm-up to increase core body temperature and neuromuscular coordination.

Static recovery

Sustained stretches at the end of a session that help reset muscle length and promote the removal of metabolic waste.

Sprung flooring systems

Specialized flooring designed to minimize impact on joints and reduce the risk of stress fractures.

RICE protocol

An immediate acute care method for injuries consisting of Rest, Ice, Compression, and Elevation.

Cognitive Load

The intense mental engagement required to manage choreography, timing, and coordination simultaneously with physical output.