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Arts and culture

Grade 7

Creating, interpreting and performing

Module14

Warming up the body

Activity 1:

To warm up the body before activity can be executed

[lo 1.1]

  • Before you can attempt any of the activities you must warm up your body. The warm-up reduces the risk of injury and will make the dances easier to do. It will be easier and more fun if you do the warm-up with music. Choose music that is not too fast.

Preparation - stand with feet hip-width apart, feet facing forward, arms down. Remember:

  • It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up.
  • Correct body alignment will prevent injuries.
  • Only move the body parts and muscles prescribed.

Breathing exercise

  • Inhale through your nose for four counts and raise your arms gradually sideways.
  • Stretch your spine.
  • Exhale through your mouth for four counts, and gradually lower your arms.
  • Repeat the breathing exercise.
  • Stand with your feet a hip-width apart, knees bent slightly, arms at your sides.

Side Stretching

  • Lift right arm slowly sideways to straight above the head.
  • Bend upper body to the left.
  • Circle right arm down as left arm circles up.
  • Repeat with left arm and bend to the right.
  • Bend again to the left.
  • Circle left arm – stretch right into a V position.
  • Lower both arms to an A position.
  • Repeat four times.
  • keep the movements strong and smooth in time to the music;
  • execute full range of motion;
  • keep your head in line with your spine at all times.

Walking

  • Walk eight steps forward – letting arms swing freely.
  • Close feet – relax whole body.
  • Bend upper body forward – knees bent and hold for a beat.
  • Stretch up arching spine – arms up in an A.
  • Hold for a beat.
  • Repeat bending and arching of spine section.
  • Walk backwards for eight counts.
  • Repeat bending an arching of spine section twice.
  • Repeat whole exercise four times.
  • the stretching up should not be strained; just leading up to a fuller relaxation on the forward position;
  • the whole movement should be continuous;
  • do not relax your neck and head;
  • do not lock your knees.

Walking with Arm-warm-up

  • Walk forward for four beats.
  • Walk backward for four beats.
  • Walk to the right for four beats.
  • Turn around and walk to the left for four beats.
  • Repeat four times.
  • Repeat walking exercise and raise arms to shoulder height forward.
  • Make fists and push arms forward and back on every beat when walking forward.
  • Walk backward and push arms above your head and back on every beat.
  • Repeat eight times.

Combination

  • Repeat the first walking exercise and add the second walking exercise in a combination.
  • Repeat eight times.
  • You are welcome to change the arm movements.

Quadriceps warm-up

  • Walk forward – leading with your right leg - for three counts – lift your left leg forward and up on the fourth beat.
  • Walk to the right for three counts – lift your leg on the fourth beat.
  • Turn to the back – walk to the back (not backwards) – for three counts – lift your leg on the fourth beat.
  • Turn to the right and walk for three counts – lift your leg on the fourth beat.
  • Turn to face the front (you should have made a ‘square’ formation).
  • Lift your legs – alternating right and left for eight counts.
  • Start the exercise again, this time leading with the left leg.
  • After the square have been completed, lift your legs alternating left and right for eight counts.
  • Repeat the whole exercise four times.

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Source:  OpenStax, Arts and culture grade 7. OpenStax CNX. Sep 10, 2009 Download for free at http://cnx.org/content/col11027/1.1
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