How to stretch?

Personal Safety in
Hip Flexor/Quad
Dancing  Kneel in a deep lunge with your back leg
 Most dancers or performers must on the floor.
prepare themselves before and after a  Flatten your back until you feel the
performance. Aside from wearing stretch in the front of your hip.
costumes and making props, it is
important to have a stretch in our  Make sure you tuck your pelvis in to
bodies to avoid any body cramps or ensure your back is flat; sinking into
muscle pains during a dance your back too much is too much
presentation. extension. Hold for 20 to 30 seconds
and repeat on the opposite side.
What to stretch?
Calves/Heels/Feet
 Though dancing is a full-body workout,
some muscles are used more than  Stand with your right foot behind you
others and therefore, need more and left foot in front. Keep your heels
attention after. on the floor and your feet parallel. Bend
your front leg while keeping your back
 Stretching your feet and legs seems like leg straight.
a no-brainer, but there are other
muscles at work that are not as obvious.  Put both hands on a wall and lean
forward, keeping your arms straight,
 Your hip flexors, for example, allow you until you feel the stretch in your calf.
to lift your knees and bend your waist. Hold for 30 seconds and repeat on the
 They also play a key role in keeping your opposite side.
hips and lower back strong, flexible, and Piriformis
aligned. Your quadriceps move your
knees and help rotate your hips.  Stand holding onto a chair with your
right hand and grasping your left foot
 They are involved and engaged in with your left hand.
almost all leg movements.
 Maintain a flat back and pull your heel
 The piriformis muscle is located behind toward your butt, keeping your knee
your gluteus maximus and assists with close to your opposite leg.
rotating your hips and turning out your
feet.  Make sure you tuck your pelvis and be
careful not to hike your hip up. Hold for
 Stretch these often-neglected parts of 30 seconds and repeat on the opposite
your body to dance better, stay injury- side.
free and hydrated.
Standing Calf Stretch

 Lay on your back with your knees bent

and place your right ankle on the
opposite knee.
 Grasp your unelevated thigh behind the  Most of the dances were created for
knee and pull gently toward your chest cardio-vascular maneuvers. It comprises
until you feel the stretch in your butt. the heart and blood vessels and carries
nutrients and oxygen to the tissues of
 Hold without bouncing for 30 seconds
the body and removes carbon dioxide
and repeat on the opposite side.
and other wastes. While cardio -
vascular is operating not in a normal
effort the body needs water. So, what is
the purpose of water to your body
anyway?

 Water is an inorganic, transparent,

tasteless, odorless, and nearly colorless
chemical substance.

 Your body uses water in all its cells,

organs, and tissues to help regulate its
temperature and maintain other bodily
functions. Because your body loses
water through breathing, sweating, and
digestion, it is important to rehydrate by
drinking fluids and eating foods that
contain water.

 If fluid is not replaced, the dancer will

become dehydrated. Muscle cramps,
electrolyte deficits and muscle fatigue
may be associated with dehydration and
heat cramps.

DEHYDRATION

 It occurs when you use or lose more

fluid than you take in, and your body
does not have enough water and other
fluids to carry out its normal functions.

 Water makes up approximately 60% of

body weight and is the largest
component of the human body. The
muscles we work so hard to develop as
dancers (skeletal muscles) are about
73% water, your blood is about 93%
 water and even bones and teeth contain hypothermia. The condition occurs
some water. when the body's heat-regulation system
becomes overwhelmed by outside
 It is important for dancers to know that
factors, causing a person's internal
being properly hydrated helps keep the
temperature to rise.
body from overheating. Helping the
body promote heat loss when dancing
full out will improve athletic
performance and aid in recovery. HYPOTHERMIA

 This is especially important for dancers  Hypothermia is a medical emergency

wearing hot costumes and performing that occurs when your body loses heat
under stage lights. Sweat losses during faster than it can produce heat, causing
performance can be significantly more a dangerously low body temperature.
than during rehearsal of the same Normal body temperature is around
piece. Therefore, drinking regularly 98.6 F (37 C). Hypothermia (hi-poe-
(even small, regular sips) is an THUR-me-uh) occurs as your body
important habit during a show. temperature falls below 95 F (35 C).

OVEREXERTION

 It occurs when people push themselves

too hard during physical activities like
Dancing causes injury when a person
works beyond his or her physical
capacity and tolerances of his or her
body’s soft tissues. Factors related to
overexertion are age, physical condition,
body flexibility, obesity, strength, and
tolerance.

 Overexertion injuries are generally of

two types:

 Sprains - stretching or tearing of

ligaments.

 Strains - stretching or tearing tendons

or muscles

HYPERTHERMIA

 refers to a group of heat-related

conditions characterized by an
abnormally high body temperature in
other words, the opposite of
 any available space. It is often
improvisational and social in
nature, encouraging interaction
and contact with spectators and
other dancers.
 Hip-hop is a cultural movement
best known for its impact on
music in the form of the musical
genre of the same name. It
originates in Bronx, part of New
York City during 1970’s. It was
popularized by African American
and was influenced by Latin
Americans. The culture of Hip-
hop is composed of pillars like D-
Jing, rapping, breakdancing and
graffiti art.
 Street dance is a distinctly Pinoy
term, which is very closely related
to hip hop, but rather, defined by
cultural nuances and influences
that, as Jungee and others of this
breed have seen, have made
street dance a variation of hip
hop dance that is identifiably
Pinoy to the rest of the world.

Key Elements:

 Groove
 Character
 Originality
 Intention
Street Dance  Creativity
 Social interaction
(Hip-Hop)
What is Street Dance?
Characteristics
 It refers to dance styles that have
evolved outside of dance studios.  In opposite to many other dance
It is performed in streets, dance forms, most street dances
parties, parks, school yards, or encourage individuality and
originality, and that dancers
 interpret the existing moves freely Popping was popularized by Samuel
and even invent new ones to Boogaloo Sam Solomon together with his
create a personal style of their crew, the Electric Boogaloos. It is based on
own. Improvisation is the heart of the technique of quickly contracting and
relaxing muscles to cause a jerk in a
most street dances, though
dancer’s body.
choreography is also seen,
mostly mixed with improvisation Popping forces parts of your body outwards,
or used for prepared shows. similar to an explosion within parts of your
body. Popping contracts muscles but is
 Generally, a street dance is followed by relaxation that gives it the
based on a unique style or feels jerking appearance of popping.
that are expressed through the
dance, usually tied to certain
genre of music. As new moves Locking which is also known as
evolve based on this feel, the campbellocking, from the name of the
dance is under constant creator of this style Don Campbellock
development, and if the feels start Campbell around 1969 in Los Angeles,
California. The Lockers are the crew of Don
to change it might give birth to a
Campbell who popularized Locking.
completely new dance form.
Locking was identified by its distinctive
stops. It is usually performed by stopping
the fast movement of the performer, locking
STREET AND HIP-HOP DANCE
the body into a position, holding it, and then
STYLES continuing the same speed before stopping.
In doing locking, dancers hold their
B-Boying is also known as breaking or
positions longer. Lock is the primary move
breakdancing is the first hip-hop dancing
used in locking, similar to freeze or sudden
that originates from Black and Puerto Rican
pause.
youths in New York City during the early
1970’s. Practitioner is the term given to b- Krumping is the form of dancing that was
boy or b-girl who do breakdancing. originated from African American community
of South-Central Los Angeles, California
and is a relatively new form of the “Urban
Black dance movement. It is free,
expressive and highly energetic. Most
people paint their faces in different designs.
Krumping is a dance style similar to release
of anger. It is reported that gang riots in the
United States decreased because of these
krumping style.

Tutting is a creative way of making

geometric shapes forming right angle using
your body parts. The style was originally
practiced by young funk dancers. It is
derived from the positions people were The anatomical alignment and technique of
drawn in during the days of the Ancient the dancer are some of the intrinsic factors
Egyptians. Tutting is greatly respected move
that are commonly associated with injury.
of King Tut aka Mark Benson who made this
style popular.
Dance requires moving the limbs in a
controlled and precise manner. These
movements are anchored to the trunk,
Shuffling The Melbourne Shuffle (also which means that the trunk should be
known as Rocking “The Shuffle”) is a rave stable, and the spine is aligned, and low
and club dance that originated in the late trunk stability can lead to uncoordinated
1980’s in the underground rave music scene movements, which predispose an individual
in Melbourne, Australia. The basic
to injury.
movements of this style are a fast heel-and
toe action with a style suitable for various 2. Excessive training duration and
types of electronic music. Some variants intensity
incorporate arm movements. Performers of
this style are known as Rockers due to its Excessive training and limited recovery
rock music around 1990’s. impair the ability to heal and repair
damaged issues. Intense technique training
will most likely lead to microscopic injury to
Waacking the musculoskeletal structures due to
It is an African American form of street repetitive loading. Without proper rest and
dance originated in 1970’s as disco era of sufficient nutrition, the body is not able to
underground clubs in Los Angeles and New rebuild the tissues, and this predisposes the
York City. Waacking has a stylized posing dancer to a severe injury. An abrupt
with a fast synchronized arm movement increase in training intensity will also lead to
following beat of the music. It is very
this scenario.
popular element of hip-hop nowadays.
3. Hard dance floor
The floor is where dancers rehearse and
perform. An optimal dance floor should be
able to absorb the impact that is generated
by the performer. A hard floor does not help
in dissipating the impact and returns the
Dance- Related force to the dancer. The repetitive shock
absorbed by the foot would eventually
Injuries damage the foot or other parts of the lower
extremity.
What is Injury? 4. Poor shoe design
The following factors are common among Footwear corrects foot mechanics and
dancers who have injury: reduce the impact on the foot. A shoe that
1. Poor body alignment and technique does not fit properly or has insufficient
shock absorption will significantly
contribute to injury risk. Furthermore, some
materials used on the soles do not offer
sufficient traction on the floor and this
could lead to slips and falls.
5. Muscle imbalance
Muscle imbalance is an uncoordinated
muscle action because of uneven strength
between muscle groups. This is attributed to
various factors such as anatomy, technique,
and past injury.

Acute and Chronic Injury

These are two types of
musculoskeletal injuries:
Acute injuries occur when the
mechanical force that is absorbed by
the musculoskeletal structure is more
than what it is accustomed to. The
onset of pain and other symptoms
occur immediately after the impact.
Chronic injuries occur due to
repetitive trauma and the body is not

given enough time to recover. The

onset of pain and other symptoms
occur at a gradual rate, which is
usually worsened with activity or
training.
 the first actual "cheer leader". In
Cheer Dance 1903, the University of Minnesota
organized the first cheer fraternity
What is Cheer dance? called Gamma Sigma. They likely
 Also known as cheerleading, refers used a megaphone to project their
to a type of grouped dance that voices.
intends to give a motivation and  In the 1920s women became
support to a sporting team, involved in cheerleading. The lady
entertainment to audience, or yellers sported ankle-length skirts
competition. and varsity sweaters. Female cheer
 Most cheer dance group consists of squads began to include gymnastics,
dancers, both male and female, dance and other showy stunts into
executing different formations and routines, and in the 1930s cheers
acrobatics. Most cheer dance are were aided by the use of paper pom-
“boosters” who leads the supporting poms. By the 1940s women were
crowd to make the chants, yells and mainly leading the cheers, and
simple but creative dance routines took on a voice their own.
movement to motivate their ELEMENTS OF CHEER DANCE
sporting teams.
A cheer dance performance consists of
 Cheer dance performance involves different structured and organized
various movements that are typically movements which are being scored when in
precise, breath-taking which will be competitions. The movements must be
discussed in this session. proper and efficient on order to earn scores
HISTORY OF CHEER DANCE and avoid deductions. Here are the
elements of cheer dance to consider in
 Cheerleading dates to the 1860s, in creating a routine:
Great Britain, and entered the US in
the 1880s. Although women  Yells/ Chant
currently dominate the field, – are usually done by the performers
cheerleading was begun by men. with pride and confidence. This
element helps to encourage the
 Princeton University, in 1884, got the supportive spectators to cheer along
idea that crowd chanting at football and bring the prideful message to
games would boost school spirit so the competitors. The basic
they came up with a catchy cheer. technique in yelling and chanting is
On November 2, 1898, U-Minnesota the use of diaphragm instead of the
student Johnny Campbell led an throat. It is done also while doing
organized cheer at a football game the other elements of cheer
between Minnesota and Princeton dancing.
University, so you might say he was
 Motions  CHEER
Basic Hand-body Movements STANCE-
BEGINNING STANCE- 
-Feet together, hands down by the -Feet more
side in blades than should
CHEER STANCE width apart
-Feet more than shoulder width hands down
apart, hands down by the side in the side in
blade. blade
CLASP
-Hands clasped, at the chin, elbows  CHEER
in STANCE-
CLAP 
-Hands in blade, at the chin, elbows -Feet more
in than should
HIGH V width apart
-arms extended up forming a “V”, hands down
relax the shoulder. the side in
LOW V blade
-Arms extended down forming a “V.”
GOALPOST(TOUCHDOWN)

 CHEECHEER
STANCE-

-Feet more
than shoulder
width apart,
hands down by
the side in
blade
 R STANCE-

-Feet more
than shoulder
width apart,
hands down by
the side in
blade