BASIC ORIENTATION

Definition of Terms
EDUCATION
- According to John Dewey, it is the reconstruction of events that compose the lives of
individuals so that new happenings and new events become more purposeful and more
meaningful. A person thinks in terms of his previous experiences. It consists of everything
he does from birth until death. Education is a doing phenomenon. It takes place
everywhere individuals congregate

PHYSICAL EDUCATION
- It is a necessary portion of the instructive program planned to advance, by adding up to
body development, the ideal improvement of the person physically, socially, candidly, and
mentally
. A necessary portion of the full instruction handle could be a field of endeavor that has
its point the advancement of physically, rationally, candidly, and socially fit citizens
through the medium of physical exercises that have been chosen with a see to realizing
these results.

PHYSICAL FITNESS
could be a state of well-being and, more particularly, the capacity to perform viewpoints
of sports, occupations, and everyday exercises. Physical wellness is by and large
accomplished through appropriate nourishment, moderate-vigorous physical work out,
and adequate rest.

RHYTHM
- It is a regular recurrence of accented and unaccented beats or movement. Rhythm is
natural to all human being because he is born with a sense of rhythm affected by the
regular beating of his heart
RHYTHMIC ACTIVITIES
- They are movements performed by the body in response to some forms of rhythmic
accompaniments.
DANCE
- It is an art consisting of movements set to music or rhythm where there is organization,
structure, and pattern. A movement is put into rhythmic and spatial forms, a succession
of movements that start and finish.

DANCING
- Expressing one's emotion through body movements influenced by music or any form of
accompaniment.
MOVEMENT
- Made of a succession of body changes, which take place one after the other,
LOCOMOTOR
- Movement which carries the body from one place to another through space.
NON - LOCOMOTOR
- Movement of the body on a stationary or fixed base. The movement of the body around
its own axis.
BASIC MOVEMENT SKILLS
- Relating to physical activity, which, if performed correctly and smoothly without strain,
will provide safety, pleasure in work and play.
CREATIVE RHYTHMS
- Creative rhythms are actually for children in the elementary grades.

MUSCULAR STRENGTH
This is often the "power" that makes a difference you to carry and lift overwhelming
objects. Without strong quality, your body would be frail and incapable of keeping up with
the requests put upon it.

MUSCULAR ENDURANCE
Continuance is the capacity of your muscles to perform withdrawals for expanded periods
of time. Instead of fair lifting or carrying something for some seconds, the muscles are
utilized for minutes.

CARDIOVASCULAR ENDURANCE
It is the capacity of the lungs, blood vessels, and heart to provide oxygen to working
muscles and tissues, as well as the capacity of those muscles and tissues to utilize
that oxygen over an expanded period of time with direct escalated.

FLEXIBILITY
Flexibility is one of the foremost critical, however frequently ignored components of
physical wellness. Without adaptability, the muscles and joints would develop hardened,
and development would be constrained. Adaptability preparing guarantees that your body
can move through its whole run of movement without torment or stiffness .

BODY FAT COMPOSITION

Body fat composition alludes to the sum of fat on your body. For illustration, a 100-pound
individual with a 25% body fat composition will have an incline body mass of 75 pounds.

EXERCISE - fortifies your heart and moves forward your circulation. The expanded blood
stream raises the oxygen levels in your body. This makes a difference lower your hazard
of heart infections such as tall cholesterol, coronary supply route malady, and heart
assault. Normal work out can too lower your blood weight and triglyceride levels.

AEROBICS INTRODUCTION
The term Aerobics was presented in 1968 by Kenneth Cooper, M.D. His book,
called Aerobics, got to be a moment best vender and started the notoriety of
perseverance work out, driving to the commercial victory of celebrities like Jane Fonda
and Richard Simmons. Dr. Cooper characterizes vigorous exercise as a large-muscle
perseverance work-out that increments beat and breathing rates for a delayed period of
time.

BRIEF HISTORY OF AEROBICS

Vigorous exercise, the framework of physical conditioning that increments the
effectiveness of the body's admissions of oxygen, subsequently invigorating the
cardiovascular framework, creating perseverance, and lessening body fat. Expanded
vitality, lower blood weight and cholesterol, more prominent suppleness, more grounded
bones, superior pose, and diminished push levels are other benefits that will gather from
oxygen consuming movement. High-impact preparation must incorporate a least of three
sessions per week. Amid each session, ordinarily enduring an hour, the exerciser's heart
rate must be raised to a preparing level for at slightest 20 minutes.
The concept of high impact exercise was spearheaded within the Joined together
States by doctor Kenneth H. Cooper and popularized in his books Aerobics (1968)
and The Aerobics Way (1977). Cooper's framework employments point charts to rate the
high-impact esteem of different works out for diverse age-groups. As people continuously
update the amount and quality of their work out, they can gage the enhancement in their
physical condition through the point framework. Within the 1980s, vigorous exercise was
popularized by Jane Fonda and Richard Simmons through work-out tapes and directions
programs. Now and then called bunch wellness, vigorous exercise is most regularly
practiced in well-being and wellness clubs where bunches of one to two dozen exercisers
take after the lead of an educator whose developments are synchronized to up-tempo
well-known music.
 Aerobic workout requires vitality. When we work out vigorously, our bodies
utilize glycogen and fat as fuel. This moo to direct level of effort can be supported over
long periods. As you breathe more intensely with effort, carbon dioxide is removed from
your body. Lactic corrosive isn't delivered because it is with anaerobic exercise.

Anaerobic Workout Oxygen isn't shown with anaerobic work out. When we work
out anaerobically, glycogen is utilized as fuel. Once all the glycogen has been exhausted
(more often than not in approximately two hours), you'll be able to anticipate to hit the
certifiable divider. Continuance competitors maintain a strategic distance from this
execution buster with carbo stacking work out (which, when changed over to sugar, gives
more vitality) and supplements amid work out to maintain energy.

Amid anaerobic work-out, your body builds up lactic corrosive, which causes
distress and weariness at maintained levels. For this reason, anaerobic work out or tall
escalated work out happens in brief bursts. It may be accommodating to consider the
distinction between a sprinter (anaerobic) and a marathoner (high-impact). Sprinting is an
all-out exertion that's supported for a comparatively brief period while marathoning could
be a supported exertion.

Lesson 3: Benefits of Aerobics Exercise

ABSTRACTION:
There are numerous benefits, high-impact work out driving forces the heart and
circulatory framework of the body, assist than the simple pace of numerous each day
exercises. This stretch obliges the body to adjust, causing numerous changes that
advantage us in parts of ways. The well-being benefits we get of the high-impact work
out are nearly crucial, not as it did this kind of work out offer assistance to control
weight; it too limits the openings of creating numerous visit sickness and maladies.

The important benefits are:

1. The heart works more effectively and gets to be stronger.

2. It makes a difference in controlling your weight.
3. It decreases the chance of creating diabetes, heart infections, and obesity.
4. There is an increase in great cholesterol and diminishment in terrible cholesterol.
 5. It expands endorphins.
6. Augments the body's proficiency to require oxygen and makes you breathe
faster.
7. It makes a difference to decrease and direct the body fat.

8. It increases body muscle quality and elasticity.

9. Increases the quality of rest that revives you early following morning.
10. It helps to diminish incessant maladies like heart malady and hypertension.
11. The resistance weariness and gives you more vigor and energy.
12. Recovers your temperament and diminishes the misery, stretch, and anxiety.
13. It maintains a strategic distance from overheating.
14. Aerobics pushes the blood speedier and more energetically.
15. It helps in anticipation of cardiovascular diseases.
16. Sculptures muscles of the body and makes your body more flexible.
17. It helps to diminish blood pressure.
18. It prevents certain sorts of cancer also.
19. It keeps your levels of body mass stable burning fat because of their combined
exercises. Your BMI is based on your weight and height. Calculate your body
mass to get an idea of what you need to put your own goal to achieve. This chart
of BMI shows examples of body mass index.

Aerobic exercise facts

• High-impact work out is now and then known as "cardio" -- work out that requires
pumping of oxygenated blood by the heart to provide oxygen to working muscles.
• Aerobic workout invigorates the heart rate and breathing rate to extend in a way
that can be supported for the work out session. In differentiate, anaerobic
("without oxygen") work out is an action that causes you to be rapidly out of
breath, like sprinting or lifting an overwhelming weight.
• Examples of oxygen-consuming work-out incorporate cardio machines, turning,
running, swimming, strolling, climbing, vigorous exercise classes, moving, cross-
nation skiing, and kickboxing. There are numerous other types.
• Aerobic work-out can be gotten to be anaerobic works out in case performed at
a level of concentration that's as well tall.
 • Oxygen consuming work out not as it were moves forward wellness; has known
benefits for both physical and enthusiastic health.
• Aerobic work out can offer assistance to anticipate or diminish the chance of
creating a few cancers, diabetes, sadness, cardiovascular infection, and
osteoporosis.
• An oxygen-consuming work out arrangement ought to be basic, down to earth,
and practical. Particular gear (such as cardio machines) may be utilized but isn't
fundamental for fruitful high-impact work out.

Benefits of Aerobic Exercise

It is hard to overstate the benefits of aerobic exercise. It not only improves the
quality of life and overall health but may also extend your life. Aerobic exercise improves
mood, burns fat, and strengthens the heart and lungs, and reduces your risk of diabetes.

Benefits of Anaerobic Exercise

Anaerobic work out makes a difference in constructing incline muscle mass.

Calories are burned more effectively in bodies that have more muscle. Anaerobic work
out is particularly accommodating for weight administration in that it makes a difference
to burn more calories indeed in a body at rest. Anaerobic work out can too offer assistance
to construct perseverance and wellness levels.

LESSON 4: Classification of Aerobics

Classification of Aerobics

Vigorous exercise is characterized as any physical movement that's done long and
difficult sufficient to improve respiratory and circulatory efficiency. You can maintain a
strategic distance from illnesses such as stroke, diabetes, heart malady, cancers, and
hypertension by standard oxygen-consuming work out.
 Really, the finest high-impact work out for you depends on your level of wellness.
Oxygen consuming work out could be a directly concentrated work-out that amplifies
over a certain period of time and employs oxygen in this handle. Well, in these a long
time, the hone of a high impact exercise has gotten to be the foremost happening work-
out drift between the youth. Not as it were being performing high-impact work out
curiously, but too is exceptionally useful for well-being. There are different sorts of
vigorous exercise such as wellness, water high impact exercise, step high impact
exercise, swimming, kickboxing, wellness strolling, bicycling, inline skating, etc.

Here we have the more generals:

Low Impact Aerobics

There exist individuals who can't perform tall concentrated work-out, since perhaps they
have a few well-being issues or their destitute well-being conditions. For such
individuals, moo affects vigorous exercise is the exact work-out choice. High-impact
work out comprehends cadenced developments, with working out of the expansive
muscle bunches.

Water Aerobics

Water aerobics works out are a pleasant way to work out over the hot summers.
Possibly the work out can appear like one sprinkling encompassing the pool waters.
However, those who are genuinely into water oxygen consuming work out claim it's a
great strategy to burn out undesirable fat from the body and construct internal quality. In
impact, well-being specialists announce that the water oxygen consuming work out is
sweet for individuals weak from joint pain and other issues numerous times.

Step aerobics

This kind of work out could be a more current form and a curious method of high impact
exercise. Customary high impact exercises are practiced on the floor: you find an
arrangement of move steps such as the Horse or the Jazz Square, which are frequently
drained four, two steps taking you in one course, two more taking you the other
heading.

Dance Aerobics

High-impact move coordinating work out and move developments into schedules that
are practiced with the music. Numerous move ways are utilized, counting expressive
dance, jazz, and disco. High-impact move classes coordinated fat-burning vigorous
exercise with creating of the muscle and extending works out. In the event that you're
 stressed approximately your moving capacity, move instructors at takelessons.com can
donate you pointers, so you do not humiliate yourself. Begin your move classes, and
you'll see how amusing it is. In a brief time period, you may be able to know diverse
moves. There's no hopping around in low-impact oxygen-consuming move. Your foot is
on the ground at all times. This kind of oxygen-consuming is slower, and it is less
complex to do than the middle of the road and progressed classes.

Sport Aerobics

Water Aerobics may be difficult and competitive wear that encompasses a particular
association of oxygen-consuming choreography and acrobatic components. This wear
produces a chance for youths and grown-up people to compete in a don that requests
less hazard than tumbling, whereas keeping the creative quality and fun of high impact
exercise.

UNIT 2 LESSON 1: Aerobics Exercise Guidelines

ABSTRACT
Dr. Walter Willett, the lead nutrition researcher on the Harvard Nurse’s Health
Study, has a food pyramid in his book, Eat, Drink, and Be Healthy. The base of his
pyramid is exercise rather than carbohydrates, the base of the USDA food pyramid.

Aerobic or cardiovascular activities

• Speed up your breathing and your heart rate (pulse) and can be sustained over a
period of time.
• Improve the health of your cardiovascular system–heart, lungs, and blood vessels
• Decrease blood pressure
• Decrease risk of diabetes, cancer, and obesity
• Improve your oxygen delivery system and increase your vitality
• Improve your moods, lift depression, and improve sleep
• Help with weight loss by consuming calories and taming the appetite
• Improve bone and cartilage health if the exercise is weight-bearing, although strength
training is more effective
• Reduce stress

Physical Activity and Adults

Recommended levels of physical activity for adults aged 18 - 64 years
In adults aged 18–64, physical activity includes leisure time physical activity (for
example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking
or cycling), occupational (i.e. work), household chores, play, games, sports or planned
exercise, in the context of daily, family, and community activities. In order to improve
cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and
depression:
1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic
physical activity throughout the week or do at least 75 minutes of vigorous-intensity
 aerobic physical activity throughout the week or an equivalent combination of
moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, adults should increase their moderate-intensity aerobic
physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-
intensity aerobic physical activity per week, or an equivalent combination of moderate-
and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle groups on 2 or
more days a week.
• Information sheet: global recommendations on physical activity for health 18 - 64 years
old
For further information, click below and download the complete document "Global
Recommendations on Physical Activity for Health" available in:
• Global recommendations on physical activity for health
Physical activity for all
These recommendations are relevant to all healthy adults aged 18–64 years unless
specific medical conditions indicate to the contrary. They are applicable for all adults
irrespective of gender, race, ethnicity or income level. They also apply to individuals in
this age range with chronic noncommunicable conditions not related to mobility such
as hypertension or diabetes.
These recommendations can be valid for adults with disabilities. However adjustments
for each individual based on their exercise capacity and specific health risks or
limitations may be needed.
There are multiple ways of accumulating the total of 150 minutes per week. The
concept of accumulation refers to meeting the goal of 150 minutes per week by
performing activities in multiple shorter bouts, of at least 10 minutes each, spread
throughout the week then adding together the time spent during each of these bouts:
e.g. 30 minutes of moderate-intensity activity 5 times per week.
Pregnant, postpartum women and persons with cardiac events may need to take extra
precautions and seek medical advice before striving to achieve the recommended
levels of physical activity for this age group.
Inactive adults or adults with disease limitations will have added health benefits if
moving from the category of “no activity” to “some levels” of activity. Adults who
currently do not meet the recommendations for physical activity should aim to increase
duration, frequency and finally intensity as a target to achieving them.
Benefits of physical activity for adults
Overall, strong evidence demonstrates that compared to less active adult men and
women, individuals who are more active:
• have lower rates of all-cause mortality, coronary heart disease, high blood pressure,
stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;
• are likely to have less risk of a hip or vertebral fracture;
• exhibit a higher level of cardiorespiratory and muscular fitness; and
• are more likely to achieve weight maintenance, have a healthier body mass and
composition.
UNIT 2 LESSON 2: WARM UP

ABSTRACTION:
Things to consider before beginning the workout

How to Get Started

It’s important to consider a few things before you start an exercise routine.

1. Check Your Health

It’s important to consult your doctor and get a physical medical examination before
starting an exercise routine.

This is particularly important for those who are not used to strenuous physical activities,
as well as individuals aged 45 and over.

An early checkup can detect any health problems or conditions that could put you at risk
of an injury during exercise.

It can also help you optimize your workout, making it easier for you and your personal
trainer to understand your limitations and create an exercise plan tailored to your
particular needs.

2. Make a Plan and Set Realistic Goals

Once you decide to start exercising regularly, try to create a plan that includes attainable
steps and goals.

One way to do this is to start with a plan of easy steps to follow. Then you can continue
building on it as your fitness level improves.

For example, if your goal is to finish a five-kilometer run, you can start by building a plan
that includes shorter runs.

Once you are able to finish those short runs, increase the distance until you can run the
whole five kilometers continuously.

Starting with small goals will not only increase your chances of success, it will also keep
you motivated every step of the way.
3. Make It a Habit

Another key component of exercise success is to stick to your routine.

It seems to be easier for people to maintain an exercise routine in the long term if they
make it a habit and do it regularly

A review of studies concluded that replacing an unhealthy behavior with a new healthy
habit is a great approach to maintaining it in the long term

Furthermore, making a schedule or exercising at the same time every day are good ways
to sustain your routine and make it last.

For example, you can make exercise a habit by planning to work out right after work every
day.

SUMMARY:

Before you start working out, get a health check-up and make a plan with realistic goals.
Then, make exercise a habit by incorporating it into your daily routine.

How Much Exercise Should You Do?

You don’t need to be a high-performance athlete or used to working out for hours to
start exercising today.

The American College of Sports Medicine’s current recommendations for physical

activity include at least 150 minutes of moderate aerobic exercise per week

These 150 minutes can be configured any way you want. For example, you can do a
30-minute workout five times a week or a 35 to 40-minute workout every other day.

However, recent studies have shown that packing this minimum requirement into one or
two training sessions per week can be as beneficial as spreading the sessions
throughout the week
 Overall, it’s important to start slowly and increase the intensity as you build your fitness
level up.

Lastly, even though a daily amount of physical activity is needed for good health,
allowing your body to rest is important too.

Not letting your body recover from the stress of exercise increases the risk of injuries,
such as muscle strains and stress fractures, and can result in overtraining syndrome
(OTS).

Exercising too much can also weaken your immune system and increase your risk of
infection, hormonal imbalances, depressed mood and chronic fatigue.

SUMMARY:

The minimum recommendation for exercise is at least 150 minutes per week. However,
it is important to start slowly and let your body rest from time to time.

UNIT 2 LESSON 3 : Health and Safety Precautions before doing an exercise

ABSTRACTION:

Exercise Precautions and Safety Tips

Physical activity carries risks as well as benefits. The most common adverse effects of
physical activity are burnout and musculoskeletal injury. Depending on the type of activity,
injury risk can be augmented with increased intensity, frequency and duration of activity.
To minimise the risk of activity-induced injuries, you should be aware of the signs of over-
exertion (such as breathlessness and muscle soreness), and take reasonable
precautions.

Here are some exercise precautions and safety tips:

• Wear comfortable clothing and well-padded shoes that can protect the heels and arches
of the feet;
• Put on appropriate gear for the activity, such as helmets and protective pads for cycling;
• Always warm up before doing exercise and cool down afterwards to lower the risk of
strains and sprains;
• Take appropriate breaks during the activity;
• Do not exercise with an empty stomach. Eat something light (such as toast with jam or
skimmed milk) to give you some stamina. Do not exercise immediately after a full meal
because this will affect digestion;
• Replenish extra fluids before, during and after physical activity, especially for prolonged
exercise like hiking;
• Beware of the weather and environmental conditions. Avoid doing outdoor vigorous
exercises in hot or humid weather;
• Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of breath,
chest pain, nausea or vomiting, or muscle and joint pain during exercise, stop the activity
and seek medical advice as soon as possible.

General Safety Tips for Getting Started With Exercise

No matter which type of exercise you do, there are certain factors to consider each and
every time you exercise. Most are important for your safety.

• Check with your doctor before starting an exercise program.

• Set aside a specific time each day to make physical activity and exercise part of
your routine. Exercising in the morning may help you make sure something doesn’t
come up in the day to make you skip it.

• When needed, you can break up your daily activity goal into smaller
sessions. For example, you could go for a 10-minute walk three times a day, or a
15-minute walk two times a day to get the recommended amount of moderate
intensity activity—30 minutes a day, 5 days of the week. Just make sure the
shorter sessions are at least 10 minutes long.

• Get a friend or family member to join you. This will make your physical activity
more enjoyable, help you encourage each other, and it’s the safest way to
exercise.

• Always warm up for at least 5 to 10 minutes (or longer if you have special
considerations) before any physical activity and cool down at least 5 to 10
minutes at the end of your activity.

• To stay hydrated, drink water before, during, and after exercise.

• Maintain proper form during exercise. It is essential for safety and effectiveness.
Seek the help of a physical therapist, or certified personal trainer if needed. Start
with light activities and light weights as you improve your form and get accustomed
to the exercises you are doing. Start slowly and work your way up to more
physically challenging activities. For many people, walking is a particularly good
place to begin.

• Vary your exercise program. When you do the same activities over and over, your
body becomes efficient at performing them. Plus, you may get bored. You will need
to change your routine every six to eight weeks to keep your body constantly
adapting. When you do, your muscles will have to work harder, you will burn more
calories, and you will be challenged. For example, if you continue to walk the same
mile each day at the same intensity and in the same amount of time, your body
becomes used to the routine. To change things up so your body can be
 challenged, you could walk the mile more quickly, or find a hilly street to increase
the intensity. You could also alternate walking with another more challenging
physical activity. But the point is to keep adjusting to improve your fitness. If you
are up for a challenge, interval training is a great way to keep your body
challenged and guessing what comes next during your physical activity.

• Figuring out your Target Heart Rate and taking the Talk Test are two ways to
monitor your body and make sure you are not working harder than you are able to
as you begin your heart-healthy physical activity plan.

• In addition to cardio, strength training, and stretching exercises, consider also

practicing specific balance exercises to help prevent falls and injuries. Balance
techniques are used frequently as exercises in yoga or more simple forms of
balancing exercises such as walking heal-to-toe, standing on one foot, or standing
up and sitting down without using your hands (using support as needed for safety).

• If at any time you feel lightheadedness, dizziness, or chest discomfort during

physical activity, call your doctor or dial 911 in the case of an emergency.

UNIT 2 LESSON 4: Dance Precautions

ABSTRACTION:
Common Dance Injuries and Prevention Tips

Dance may look effortless, but it requires a lot of strength, flexibility and stamina. It also
comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer or a
dance teacher, you should be aware of the most common dance injuries and learn how
to avoid them.

Three Johns Hopkins experts, f, and performing arts physical therapists Andrea Lasner
and Amanda Greene, have valuable information to share about dance injury treatments
and prevention tips. Lasner and Greene, both dancers, have turned their love for the art
into a means of helping injured dancers.
What are some common dance injuries?

A few studies that looked into dance injuries found that injuries from using your joints and
muscles too much (overuse injuries) are the most common in dancers. The majority of
these overuse injuries involve an ankle, leg, foot or lower back. Some common dance
injuries are:

• Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor
tendonitis, hip bursitis and sacroiliac joint dysfunction
• Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle impingement
• Knee injuries: patellofemoral pain syndrome
 • Stress fractures: metatarsals, tibia, sesamoids and lumbar spine
• Dancers are also likely to develop arthritis in the knee, hip, ankle and foot

Generally, dancers have a much lower rate of anterior cruciate ligament (ACL)
injuries than other athletes. One explanation could be that dance training involves much
more intense jumping from an earlier age than other sports, which helps improve muscle
control.
How do I know if the pain is from an injury?

In most cases, the pain you experience after dancing is muscle soreness that usually
subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore,
which is also normal. However, if you experience the following types of pain, you may
have suffered an injury:

• Pain that wakes you up at night

• Pain that is present at the start of an activity
• Pain that increases with an activity
• Pain that makes you shift your weight or otherwise compensate your movements

If you experience such pain, consult with a medical specialist — preferably a physical
therapist or physician with experience in treating dancers. They will be able to determine
whether additional testing is needed and will formulate an appropriate treatment plan.
Why do dance injuries happen?

Dance is a physically demanding activity. Dancers perform repetitive movements for

several hours a day. Studies have shown that dancing five hours a day or longer leads to
an increased risk of stress fractures and other injuries.

On top of the intensive training, many dancers get little time to recover between the
sessions and have no "offseason." Restrictive diets and unhealthy body weights may also
contribute to dance injuries. Proper nutrition is important for dancers of all ages.
How do dancers get ankle sprains?

Ankle sprains are the number one traumatic injury in dancers. Traumatic injuries are
different from overuse injuries as they happen unexpectedly. When an ankle is sprained,
ligaments on the inside or outside of your foot get twisted or overstretched and may
experience tears. Ankle sprains often happen due to improper landing from a jump,
misaligned ankles (when they roll in or out) or poorly fitted shoes. Torn ligaments never
heal to their preinjury condition. Once you've sprained your ankle, you are at risk of doing
it again. It's important to build muscle strength to prevent further injuries.
Dance Injury Prevention

How can dance injuries be prevented?

The majority of overuse injuries and even some traumatic dance injuries can be
prevented. Follow these guidelines to reduce your risk of injury:
 • Eat well and stay hydrated before, during and after class.
• Get enough rest and avoid overtraining.
• Do cross-training exercises to build strength and endurance in all parts of your
body.
• Always wear proper shoes and attire.
• Always warm-up before training or performances.
• Lead a healthy lifestyle and get to know your body.

When injuries happen, address them immediately and get advice from a doctor or
physical therapist.

What are good cross-training exercises for dancers?

Core and hip strengthening exercises like Pilates and stability-based yoga are great for
dancers. And so are aerobic and cardiovascular activities, such as running, swimming or
biking. They get your heart rate up and help build stamina for long performances.

Many dancers don't do enough cardio during their regular training. Just 30 minutes three
to four times a week is usually enough to improve your endurance. As always, do this in
moderation and in short intervals to avoid stressing your joints. Being screened by a
physical therapist with experience treating dancers will help you identify individual areas
of weakness to address with specific exercises.

How much rest should a dancer get?

While many experts stress the importance of proper rest, there are no specific guidelines
on the frequency and amount of rest. However, we know that dancing five hours a day or
longer is linked to an increased risk of injury. It is also known that intense activity leads to
microdamage, which peaks in recovery 12 to 14 hours after a workout. So it would make
sense to take the next day off after a high-intensity activity. Dancers should work at their
highest intensity a couple of times per week and then take at least two days off, preferably
in a row. Also, a three- to four-week period of rest after the season is ideal for recovery.
Dance Injury Treatment

Should I ice or heat after a dance injury?

If it's a sudden injury, it's best to apply ice first to reduce swelling and inflammation. RICE
treatment is a common approach that involves rest, ice, compression and elevation. After
a few days, you can switch to heat to increase blood flow to the area and promote healing.
However, every person is different. If you feel that ice helps you better than heat, then
there is nothing wrong with continuing to ice. But be careful not to ice before dancing or
stretching, because you want those muscles to be warmed up to prevent re-injury.

What are my treatment options for a dance injury?

It depends on the type of injury, your level as a dancer and many other factors. For
example, for traumatic injuries like ankle sprains, your doctor may recommend RICE, joint
protection and physical therapy. For stress fractures you may need to limit weight on your
foot by using crutches, wearing a leg brace or walking boots. Surgery is typically used as
the last resort. It is best to discuss your treatment options with a doctor who specializes
in dance injuries. And if you are working with a physical therapist, make sure he or she is
experienced in treating dancers. A big part of physical therapy is correcting the training
technique that led to the injury. Otherwise, you risk hurting yourself again by making the
same mistake.

What should be in the first aid kit for dance injuries?

Your regular first aid kit might already have many of the essentials for handling a medical
emergency. However, when it comes to common dance injuries, you may want to include
a few additional items, such as:

• Instant cold pack

• Pre-wrap and athletic tape (if qualified providers are available to apply)
• Elastic bandages (to be used only for compression, not support while dancing)
• Crutches
• Topical pain reliever