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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.


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


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:
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;
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.

Questions & Answers

what is Nano technology ?
Bob Reply
write examples of Nano molecule?
The nanotechnology is as new science, to scale nanometric
nanotechnology is the study, desing, synthesis, manipulation and application of materials and functional systems through control of matter at nanoscale
Is there any normative that regulates the use of silver nanoparticles?
Damian Reply
what king of growth are you checking .?
What fields keep nano created devices from performing or assimulating ? Magnetic fields ? Are do they assimilate ?
Stoney Reply
why we need to study biomolecules, molecular biology in nanotechnology?
Adin Reply
yes I'm doing my masters in nanotechnology, we are being studying all these domains as well..
what school?
biomolecules are e building blocks of every organics and inorganic materials.
anyone know any internet site where one can find nanotechnology papers?
Damian Reply
sciencedirect big data base
Introduction about quantum dots in nanotechnology
Praveena Reply
what does nano mean?
Anassong Reply
nano basically means 10^(-9). nanometer is a unit to measure length.
do you think it's worthwhile in the long term to study the effects and possibilities of nanotechnology on viral treatment?
Damian Reply
absolutely yes
how to know photocatalytic properties of tio2 nanoparticles...what to do now
Akash Reply
it is a goid question and i want to know the answer as well
characteristics of micro business
for teaching engĺish at school how nano technology help us
Do somebody tell me a best nano engineering book for beginners?
s. Reply
there is no specific books for beginners but there is book called principle of nanotechnology
what is fullerene does it is used to make bukky balls
Devang Reply
are you nano engineer ?
fullerene is a bucky ball aka Carbon 60 molecule. It was name by the architect Fuller. He design the geodesic dome. it resembles a soccer ball.
what is the actual application of fullerenes nowadays?
That is a great question Damian. best way to answer that question is to Google it. there are hundreds of applications for buck minister fullerenes, from medical to aerospace. you can also find plenty of research papers that will give you great detail on the potential applications of fullerenes.
what is the Synthesis, properties,and applications of carbon nano chemistry
Abhijith Reply
Mostly, they use nano carbon for electronics and for materials to be strengthened.
is Bucky paper clear?
carbon nanotubes has various application in fuel cells membrane, current research on cancer drug,and in electronics MEMS and NEMS etc
so some one know about replacing silicon atom with phosphorous in semiconductors device?
s. Reply
Yeah, it is a pain to say the least. You basically have to heat the substarte up to around 1000 degrees celcius then pass phosphene gas over top of it, which is explosive and toxic by the way, under very low pressure.
Do you know which machine is used to that process?
how to fabricate graphene ink ?
for screen printed electrodes ?
What is lattice structure?
s. Reply
of graphene you mean?
or in general
in general
Graphene has a hexagonal structure
On having this app for quite a bit time, Haven't realised there's a chat room in it.
how did you get the value of 2000N.What calculations are needed to arrive at it
Smarajit Reply
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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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