Download LEVEL 3 TEST NOTES #3 ANATOMY Muscles: The job of a muscle

LEVEL 3 TEST NOTES
#3
ANATOMY
 Muscles:
o The job of a muscle is to move bones.
o Are very elastic and can easily change length
o Create movement at the joint. They move bones. The skeleton can not move itself.
When a muscle contracts (or shortens) the bone it surrounds moves.
 EX: The contraction of the hamstrings cause the bend in the plie. The
contraction of the quadriceps cause the rise in plie. The contraction of the
gastrocnemius and soleus causes the rise in releve.
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A muscle should contract and release evenly, meaning it is flexible AND strong.
Muscles create movement by contracting. They can pull but not push.
To build muscle strength, you must complete 5 repetitions past the “burnies”
To increase muscle flexibility, you must complete a 30 second stretch 3 times.
Stretches must be felt in the muscle, not the joint.
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Create movement at the joint. They move bones. The skeleton can not move itself. When a
muscle contracts (or shortens) the
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Each large muscle has an opposite, or opposing muscle. EX: Hamstrings/quadriceps. As one
muscle contracts, the other lengthens. These muscles must e EQUALLY trained in order to
prevent injury.
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Muscles can be conditioned (strengthened and stretched) outside of class in order to speed
up the training process and prevent injury.
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Three types of muscle contractions:
1) Concentric: shortening of the muscle (the lift in grand battement)
2) Isometric: no lengthening or shortening (the hold in grand battement)
3) Eccentric: lengthening of the muscle (the lowering in grand battement)
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Joints
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A joint is where two bones meet.
Examples: Elbows, knees, hips, ankles, wrists
Ball and socket joints allow for rotation, such as the hip and the shoulder.
Hinge joints do not allow for rotation, such as the knee and elbow.
The ankle joint is responsible for pointing and flexing the foot.
The hip joint allows for turnout and turnin.
The knee can bend and stretch.
CROSS-TRAINING/INJURY PREVENTION
 Dance alone can not equally build muscle strength and flexibility. Not all muscles are used
and stretched in dance.
 Therefore, cross training is important to help improve dance performance and prevent
injury..
o EX: Aerobic stamina, arm strength, hamstring strength, quad flexibility, inner thigh
strength
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Cross training is training in different ways in order to improve overall performance. For
example, professional athletes also run and lift weights in addition to playing their sport.
Good cross training for dancers: yoga, pilates, aerobics, weight training
Goals of a Conditioning Program:
o The muscles needs to be worked beyond its normal use (5 times past the burn)
o By increasing frequency, intensity, or duration you can increase strength.
o Static stretching can decrease strength for a period of time so use dynamic stretches
during class. Static stretches are held for long periods of time and dynamic stretches
keep moving.
DANCE TECHNIQUE
 Port de bras positions
 The head follows the leading arm in port de bras
 Barre exercises
SEVEN MOVEMENTS OF DANCE
 Plier: Bending
 Etendre: Stretching
 Elancer: Darting
 Tourner: Turning
 Relever: Rising
 Glisser: Gliding
 Sauter: Jumping