Dance - rhythmic, expressive body movements, usually arranged in a certain composition and performed with musical accompaniment. And it originates from the basic forms of human movements - walking, running, jumping, bouncing, jumping, sliding, turning and swinging. The main characteristics of the dance are rhythm, pattern (combination of movements in the composition), dynamics, technique (body control and mastery in performing basic steps and positions) 1.
A group of students of the Institute of Physical Education (8 men and 8 women) were asked to perform four levels of dance loads: 1. - slow tango; 2. - fast dances in a group; 3. - dancing at the "twist" tempo; 4. - dances "cancan".
At the end of each musical composition, the instructor's command sounded, and, at the end of the music, each of the subjects carried out a palpation measurement of his heart rate, and wrote down the data in a special card. The research results are shown in Fig. 1.
As can be seen from the figure, when dancing at the pace of tango, the heart rate of the subjects practically did not differ from the resting heart rate - 72 ± 5.1 beats / min. At the same time, attention is drawn to the high dispersion of heart rate (from 54 to 90 beats / min), which indicates a significant difference in the physical fitness of the dancers (or differences in the current functional state of the body of people who came to dance), which completely coincides with the situation on the real urban dance floor.
Figure: 1. Dynamics of heart rate changes in the group of dancers.
Legend:
- dynamics of changes in average values for the group;
Promotional video:
- the boundaries of the variation range in the group.
Interesting is the change in the heart rate of the subjects during the performance of dances in a group (which we most often meet in reality both among young people and among older people). On average, the heart rate in the group fluctuated in the range of 100–130 beats / min. That corresponded for the majority of students to the load of a rehabilitative nature. However, in some individuals, even such a low rate led to an increase in heart rate up to 170 beats / min. That already required subsequent rest.
The load for the group as a whole was undulating. Some increase in heart rate after the first dance - 121.2 ± 7.7 beats / min, was accompanied by a decrease in the process of the next one - 107 ± 3.4 beats / min. The subjects independently chose, each for himself, a comfortable mode of physical activity.
This was especially clearly demonstrated in a series of dances with a high rhythm (when performing "Twist"). The heart rate, on average in the group, after the first dance rose to 144.3 ± 8.6 beats / min (which, basically, corresponded to the aerobic exercise regime); however, in some athletes, the heart rate increased to 180 beats / min. During the second dance, the heart rate already drops to 105.6 ± 9.4 beats / min. There is an economization of functions, and those involved, when imitating a high pace, find ways to reduce physical activity.
When athletes perform "Kankana" this is observed more prominently: the heart rate in the first dance increases to 168.4 ± 6.6 beats / min (for some dancers up to 195 beats / min). That already corresponds to the anaerobic load mode.
And in subsequent dances, there is a clearly expressed tendency to a decrease in the intensity of the load, due to the economization of movements (a decrease in the amplitude of jumps and steps, compensatory relaxation of a number of muscle groups, etc.). The heart rate dropped to 112 ± 4.3 beats / min.
Consequently, when designing dance programs in order to increase the physical and functional readiness of athletes (and vacationers at the resort), it is necessary to provide for a methodically substantiated change in the nature of physical activity for those involved. What are the "elementary truths" when planning the training process in cyclic sports:
- warm-up (fast dances in a group with a heart rate of 100–120 beats / min);
- the main part of the dance program, using the "repeated method": 2-3 minutes aerobic load (fast dances with a high rhythm at a heart rate of 140-150 beats / min) + dancing at a heart rate of 100-120 beats / min;
- 1-2 times per evening “cancan” type dances (at a heart rate of 170–190 beats / min), with the addition of dance melodies like “Tango” and quick dances in a group at a heart rate of 100–120 beats / min;
- the final part: fast dances in a group with a heart rate of 100–120 beats / min, and the last two or three slow dances (among which one is a "white dance") 2, 3.
Conclusion
Studies have shown that dancing allows (in a form acceptable for young people) to provide physical activity in three modes:
- rehabilitation (heart rate 100–120 beats / min);
- aerobic regimen (heart rate 140–150 beats / min);
- anaerobic load (heart rate 170-190 beats / min).
That allows (in a socially acceptable form) to model a full-fledged training process and purposefully increase the physical and functional fitness of young people.
Literature
1. Dance [Electronic resource]. - Access mode: https://ru.wikipedia.org/wiki/Dance (Date of treatment 2019-05-02).
2. Tomilin, K. G. Innovative approaches to increasing the physical activity of youth using dance load / K. G. Tomilin // Innovative approaches in physical education: Materials of the International Scientific and Practical Conference, Kaliningrad, November 29 - December 2, 2018 - Kaliningrad: IKBFU Publishing House I. Kant, 2018. - P. 296-300.
3. Tomilin, K. G. Scientific and methodological aspects of modeling health-improving dance load for youth / K. G. Tomilin // East-Russia-West. Physical culture, sports and a healthy lifestyle in the XXI century: Proceedings of the XXI Traditional International Symposium (November 16-17, 2018). - Krasnoyarsk: Siberian Law Institute of the Ministry of Internal Affairs of Russia, 2019. - P. 540–543.
Author: Konstantin Tomilin