Ballet Class Warm-up and Cool-down

Flashcards reviewing the key aspects of warm-up and cool-down routines in ballet, including their aims, physiological benefits, processes, and influencing factors.

Warm-up and Cool-down

The frame of the ballet class, often neglected by dancers, impacting mental and physical readiness and movement quality.

Main Aims of Warm-up

Improve movement quality, increase physical performance, and prevent injuries.

Physiological Benefits of Warm-up

Increased muscle contraction speed, oxygen levels, blood circulation, muscle flexibility, and improved coordination.

Process of Warm-up

Mental tune-in, joint warm-up, breathing system activation, increased blood circulation, ideal muscle temperature and length, fine-tuning balance and proprioception, and improved coordination.

Length and Type of Warm-up

Depends on the work to be done; typically 25-35 minutes before class. Rewarm-ups are needed after pauses longer than 15 minutes.

Warm-up of the Spine

Elongation, flexion-extension, laterflexion, and rotation.

Things That Influence Warm-up

Room temperature, outfit, tiredness, fatigue, injuries, illnesses, and competitive situation (due to adrenaline).

Types of Warm-up

Mental, general (gymnastic elements), special (specific to a performance), and passive (creams, warm shower).

Passive Warm-up Caution

Avoid passive warm-up if students have any inflammation because the heat increase the inflammation.

Aims of Cool-down Training

Restore oxygen levels, achieve normal muscle tone through stretching, maintain muscle length, and review new skills.