Capter 1: Safe Dance Practise: Alignment and Posture

Question 1

What are the main areas of body fitness that safe dance principles are based on?

Answer 1

1. alignment
2. flexibility
3. strength and stamina
4. co-ordination and technical skill
5. general body maintenance

Question 2

What is the definition of the term

Posture?

Answer 2

correct placing and carriage of the body,

neutral spine refering to the three natural curves,

bones lifted by the muscles without tension or fatigue

good posture aids alignment

Question 3

What are the points a correct postural or plumb line run through?

Answer 3

vertical gravity line passes through

1. lobe of ear
2. point of shoulder
3. greater trochanter at hip joint
4. behind patella
5. in front of ankle joint

Question 4

EXAMPLE

How can a dancer check there hips are level?

Answer 4

1. place forefingers on iliac crest
2. place thumbs on the sacroiliac joint
3. drop sacrum/flatten abdomen

pelvis is put in a reciprical relationship with the lumbar spine

Question 5

What is the definition of the term

Alignment?

Answer 5

correct lines through the body

good alignment aids balance

Question 6

EXAMPLE

How can a dancer find correct alignment?

Answer 6

1. weight evenly spread over metatarsal arch
2. tibia and fibula balance over talus
3. pelvis balce over femur so muscles of lower back, abdomen, and thighs are in equal contraction
4. soft patella, knees facing forward
5. upper back supported by thoracic vertebrae, shoulders relaxed
6. weight of head evenly on top of cervical spine
7. chest lifted, sternum above balls of feet

Question 7

Alignment relies on a balanced relationship between which anterior and posterior muscles?

Answer 7

Neck extensors- Neck Flexors

Trapezius

Erector Spinae- Abdominais

Gluteus maximus

Hamstrings- Quadriceps

Posterior tibials- Anterior tibials

(Draw it)

Question 8

EXAMPLE

How can a dancer avoid wasting energy pulling certain segments of the body into line in order to maintain skeletal balance in second position?

Answer 8

dont position arms too far back, this squeezes scapulaes together placing excess weight on

Rather, place arms where fingers can still be seen within peripheral vision

Question 9

What is the danger of poor alignment?

Answer 9

Muscles work together in a sequence, poor alignment in one area can cause pain in another because it is made to compensate for that weakness

Question 10

What parts of the body are crucial in maintaining correct alignment?

Answer 10

1. spine
2. feet
3. lateral flexors of the trunk
4. eye receptors (visual cues of body position in space)
5. receptors in joints (relative body position in space)
6. semi-circular canal in the inner ear (body orientation in space)

Question 11

EXAMPLE

What 5 examples can you give of faulty alignment in trainng?

Answer 11

1. weight too far back
2. failing to turn out from the hips
3. twisted hips
4. feet overturning/rolling
5. misuse of muscle groups during plie