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Arts and culture

Grade 7

Creating, interpreting and performing


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.


  • 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.


  • 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.

Questions & Answers

what is variations in raman spectra for nanomaterials
Jyoti Reply
I only see partial conversation and what's the question here!
Crow Reply
what about nanotechnology for water purification
RAW Reply
please someone correct me if I'm wrong but I think one can use nanoparticles, specially silver nanoparticles for water treatment.
yes that's correct
I think
what is the stm
Brian Reply
is there industrial application of fullrenes. What is the method to prepare fullrene on large scale.?
industrial application...? mmm I think on the medical side as drug carrier, but you should go deeper on your research, I may be wrong
How we are making nano material?
what is a peer
What is meant by 'nano scale'?
What is STMs full form?
scanning tunneling microscope
how nano science is used for hydrophobicity
Do u think that Graphene and Fullrene fiber can be used to make Air Plane body structure the lightest and strongest. Rafiq
what is differents between GO and RGO?
what is simplest way to understand the applications of nano robots used to detect the cancer affected cell of human body.? How this robot is carried to required site of body cell.? what will be the carrier material and how can be detected that correct delivery of drug is done Rafiq
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 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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