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Activity 4:

To cool down&Stretch the body after executing the exercises

[lo 1.4]

  • It is important to stretch your muscles after each session. If you do not stretch, your muscles will be stiff and sore the following day. Choose slow, calm music.

Breathing exercise - stand with feet hip-width apart, arms hanging at the sides :

  • Inhale through the nose, raising arms above the head.
  • Exhale through the mouth, dropping arms and bending knees at the same time.
  • Repeat four times.
  • Arm stretch : take the right arm across the chest and with the left hand slowly pull arm towards the body – repeat on left side.

Arm stretch (triceps):

  • Lift right arm straight up above your head.
  • Bend arm at the elbow – arm behind your head.
  • With left hand slowly pull right arm at the elbow towards the left.
  • Feel the stretch in your triceps.
  • Hold stretch for eight counts – release.
  • Change arms.

Upper Body Stretch:

  • Stand with feet hip-width apart – knees slightly bent – arms hanging down sides.
  • Reach up towards the ceiling with your arms – stretching your body upward.
  • Stand on your toes while stretching upward towards the ceiling.
  • Release arm slowly – keeping arms straight - to the sides.
  • Bring arms forward – clasp hands and pull arms forward.
  • Release slowly and take straight arms to the back.
  • Clasp hands and pull arms away from the body – leaning slightly forward – head down.
  • Release arms to the sides.

Lower Body Stretch:

  • Open legs wide – knees bent – feet facing outwards (plié).
  • Bend knees lowering straight body slightly.
  • Hold stretch for eight counts.
  • Turn body to the right – keeping legs open wide.
  • Front leg should be bent – knee in line with your heel.
  • Back leg must be straight.
  • Push heel of back straight leg down as far as possible.
  • Put your hands on the upper part of the bent leg.
  • Hold calf stretch for eight counts.
  • Release and change to other side.
  • Hold previous position – bend back leg and try to touch the floor with your knee.
  • Hold quadriceps stretch for eight counts.
  • Release and change legs.

Recovery:

  • Return to plié position.
  • Bring legs together.
  • Shake all moveable body parts.
  • Bow to your educator to thank him/her for the class (curtsey).

Assessment

LO 1
CREATING, INTERPRETING AND PRESENTING The learner will be able to create, interpret and present work in each of the art forms.
Assessment Standards(ASs)
We know this when the learner:
DANCE
1.1 in preparing the body, applies safe dance practice and healthy use of the body, for example:
  • warming up and cooling down;
  • good postural and joint alignment;
  • released/soft use of joints;
  • safe landing from elevation (jumping);
  • stretching with safety;
1.2 improvises to explore choreographic design concepts:
  • space – direction, levels, symmetry, asymmetry;
  • time – duration, pace, pulse, phrasing;
  • force – yielding to and resisting gravity, active and passive movement;
1.3 creates and presents dance sequences that focus on and challenge, amongst others, human rights issues such as social and cultural attitudes towards dance, and attitudes towards gender and disability in dance;
DRAMA
1.4 follows a teacher-directed warm-up routine;
1.5 uses exploration of human rights issues in South Africa as a basis for group improvisations that:
  • show understanding of basic dramatic structure (who, what, where, when);
  • show characters drawn from observation, imitation and imagination;
  • incorporate some dramatic elements such as grouping, shape and climax to communicate meaning and feeling.

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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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