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Arts and culture

Grade 5

Creating, interpreting and performing

Module 14

Dance: warm up and development co-ordination

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.



[LO 1.1]

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 a hip-width apart, feet facing forward, arms down.

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 the nose for four counts and lift the arms sideways.

Stretch your spine.

Exhale through your mouth and lower your arms gradually.

Repeat breathing exercise.

Stand with feet hip-width, knees slightly bent, arms at your sides.

Head and neck isolations

Stand with feet hip-width, feet pointing forwards, arms at your sides.

Drop head down, up, side to side (repeat eight times).

Make half circles with your head from right to left, then left to right (repeat eight times).

  • do not move any other part of your body;
  • keep feet firmly on the floor;
  • do not lock your knees.

Shoulder isolations

Raise right shoulder, then left shoulder alternatively (repeat eight times).

Rotate right shoulder, then left shoulder alternatively (repeat eight times).

Combine head and shoulder movements:

  • head up, down, right, left, rotate
  • shoulders up, down, rotate
  • repeat eight times

Keep the rest of the body still

Try to lift the shoulders as high as possible in order for the stretch to be effective.

Do not move your head, keep your head facing forward.

Walk on the spot in time to the music for eight beats.

Walk forward for four beats.

Walk backwards for four beats.

Repeat eight times.

Add arm movements to the walking:

  • arms straight up and down to the sides, front, above the head
  • arms bent at the elbows lifted up and down to the side, front, down
  • swinging of arms forward and back while walking
  • circling the arms

Quadriceps warm-up

Stay in one place and lift your knees alternatively up and down.

Repeat eight times.

Move forward while lifting the knees - four times.

Move backwards while lifting the knees – four times.

Repeat eight times.

Add arm movements as with the walking.

Hamstring warm-up

Step to the side with your right leg – facing forward – lift your left leg up behind you – bending it at the knee.

Step to the left side – facing forward – lift your right leg up behind you – bending it at the knee.

Repeat eight times.

Move forward while taking the leg back up – four times.

Move backwards four times.

Add arm movements.


Preparation: press with your whole foot, especially your heels, into the floor (this will give you the strength to push up into the air).

  • Stretch your legs and feet.
  • Keep your shoulders open and square.
  • Keep your body straight.
  • Use every muscle in the sole of your foot.
  • Work from the heels through to the toes .
  • When you land, your toes should touch the floor first .
  • Then carefully lower your foot – bending your knees as you land.
  • Jump from both feet.
  • Bend knees before jumping.
  • Straighten knees in mid-jump.
  • Land on both feet with knees bent.
  • Jump forward, backwards, right and left.
  • Jump in time to the music.

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
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Source:  OpenStax, Arts and culture grade 5. OpenStax CNX. Sep 22, 2009 Download for free at http://cnx.org/content/col10977/1.2
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