REVIEW FOR CONDITIONING MIDTERM

The exam will be primarily objective (multiple choice, short answer, true-false, etc.) in nature with a few short essay questions. You will be responsible for knowing the following material:

Reformer Safety Rules (coursepack)

Principles of Dance Training (coursepack)

Principles of Dancer Specific training, Pilates matwork, aerobic work, therabands, stretching, and relaxation as presented in class to date

From the lecture on conditioning (outline in coursepack):

• 6 types of conditioning (Neuro-muscular coordination, efficient alignment, strength/muscular endurance/power, flexibility, cardio-respiratory endurance, ability to relax) and the implications for and needs of dancers;
• Conditioning myths--not true (technique class is enough, all dancers have the same potential, all dancers need the same warm-up, good pain vs. bad pain, weights are bad for dancers, building strength always increases muscle bulkiness, building strength always reduces mobility, increasing range in one direction decreases it in the other, a dancer can never be too flexible, more is always better, most dancers are in good physical condition)
• Principles of Conditioning (accommodation, specificity, progressive overload, reversibility)
• Conditioning variables (intensity, duration, repetitions, sets, recovery time, frequency)
• Recent research shows (history of eating disorders = increased potential for stress fractures, closed kinetic chain conditioning most effective for building strength and endurance, strength builds quickest with 5-10 reps at maximum resistance, muscular endurance builds quickest with low resistance and maximum reps, cardiorespiratory endurance requires maintaining target heart rate for a minimum of 20 minutes several times per week (total of 120 minutes/week), stretching immediately after conditioning exercises reduces muscle soreness and buildup of excessive muscle bulk, warm muscles stretch more effectively than cold muscles, 4 reps of a stretch is most effective for building flexibility.
  
  Descriptions of Reformer, Theraband and Pilates Matwork exercises have learned to date (coursepack)