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Madeleine Coldwell - PCD4009 Introduction to Professional Practice

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When researching the aesthetic expectations of dancers I found an interesting article. This article featured quotes from discussions with young dancers, one saying herself that being hungry for a dancer means they are in correct shape. This goes against all the research done by companies such as NIDMS and ONE DANCE UK. These companies educate young dancers and state that having incorrect nutrition can lead to injury, such as entering the female athlete triad, mentioned in my essay and Padlet.

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Dance Magazine. 2018. The Cult of Thin - Dance Magazine. [ONLINE] Available at: https://www.dancemagazine.com/the-cult-of-thin-2307026233.html. [Accessed 12 December 2018].

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Aesthetics is and always has been an issue within the dance industry. There is constant debate about what the ideal weight and appearance is for a dancer, with George Balanchine setting the expectations of the skeletal ballerina body. When including research on Balenchine in my essay I decided it would be interesting to search what the correct weight would be for a person. I found that the most accurate way to do this is to test someones BMI, which tests their body weight, based on their age and height; making for a reasonably accurate weight goal. Although I believe the BMI chart is an effective way of categorising weight class, the website I sourced the chart from, disagreed. I found this interesting, however, after my own research I made my own conclusion that they are one of the most effective ways to calculate weight class, as no-one system would work for every single body.

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Business Insider. 2018. BMI charts are bogus: real best way to tell if you're a healthy weight - Business Insider . [ONLINE] Available at: https://www.businessinsider.com/bmi-is-bogus-best-way-to-tell-if-youre-a-healthy-weight-2016-9?r=US&IR=T. [Accessed 12 December 2018].

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After writing in my essay that dancers generally lack cardiovascular fitness, I decided to research a workout that dancers could do 3 - 5 times a week to help enhance their fitness. As some people don't have access to a gym, I decided to find one that could be done at home. If a dancer did this is it would increase their fitness levels, whilst also keeping them looking fit and healthy.

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Pinterest. 2018. 30-Minute Indoor Cardio Workout | fit. | Pinterest | Workout, Fitness and Exercise. [ONLINE] Available at: https://www.pinterest.co.uk/pin/224546731401200779/. [Accessed 12 December 2018].

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It is extremely important for a dancer to have a strong core. The core is the main component of most dance moves, as it allows dancers to hold themselves; giving them better balance, better turns, allows quicker changes of weight, and more control over all their movements. Dancers can do strengthening exercises daily to aid their core strength.

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Core Muscles: Core Muscles Strengthening Exercises Pdf. 2018. Core Muscles: Core Muscles Strengthening Exercises Pdf. [ONLINE] Available at: http://coremusclesdoshinishi.blogspot.com/2017/03/core-muscles-strengthening-exercises-pdf.html. [Accessed 12 December 2018].

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Although it is important for a dancer not to over stretch their body, it is still important for them to stretch so as to stay flexible. When partaking in muscle strengthening exercises in fitness classes, the muscles begin to tighten and if not well - stretched afterwards will stay tight; hindering flexibility. Here are some exercises dancers can do daily to enhance/maintain flexibility.

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flexibility exercises for dancers - Google Search. 2018. flexibility exercises for dancers - Google Search. [ONLINE] Available at: https://www.google.com/search?q=flexibility+exercises+for+dancers&client=safari&rls=en&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjH3ei6p5vfAhUJy6QKHUd5AQ8Q_AUIDigB&biw=618&bih=565#imgrc=38Z5SiHOupM80M:. [Accessed 12 December 2018].

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Leslie Boncie delivered an interesting lecture to some dance students at Pittsburgh Ballet Theatre. In this lecture she clearly explains what the average three meals a day for a dancer should include in simple terms. This is helpful as although there is a lot of information out there about nutrition and well being, it is often difficult to understand. However, when it is given as an example of everyday life, it is easier to follow for myself and other young dancers.

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YouTube. 2018. Dance Nutrition with Leslie Bonci at Pittsburgh Ballet Theatre - YouTube. [ONLINE] Available at: https://www.youtube.com/watch?v=FUbTBYlYmic. [Accessed 12 December 2018].

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Although my course doesn't focus specifically on ballet I found this image interesting as it clearly visualises the strain on a dancers feet when they go on to point. it is very clear that this is unnatural for the body and this is why it is so important to take extra care of our bodies as a dancer.

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It is highly important for a dancer to understand their body so as not to push themselves beyond what is natural; this means knowing the body inside and out. The purpose of the skeleton is to move and hold posture, which for a dancer is vital so it is important their bones are strong to with hold the pressure.

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skeleton anatomy - Google Search. 2018. skeleton anatomy - Google Search. [ONLINE] Available at: https://www.google.com/search?q=skeleton+anatomy&client=safari&rls=en&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjd9KW0opvfAhUSQxUIHVMQCdIQ_AUIDigB&biw=618&bih=565#imgdii=3eArGSsQF57LdM:&imgrc=t_DYIkCw9ejbiM:. [Accessed 12 December 2018].

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FlowVella. 2018. Anatomy Semester Exam Review - Screen 7 on FlowVella - Presentation Software for Mac iPad and iPhone. [ONLINE] Available at: https://flowvella.com/s/28hr/32EE1B59-3CA7-4031-94F1-C1F89F7891FB. [Accessed 12 December 2018].

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AEROBIC FITNESS - associated with moderate, longer - term levels of activity.

ANAEROBIC FITNESS - associated with high intensity, maximal, short bursts of activity.

MUSCLE ENDURANCE - the ability of a muscle to produce continuous movement.

STRENGTH- the ability of a muscle to produce a maximal force on one occasion.

POWER - the explosive (speed - related) aspect of strength.

FLEXIBILITY - the range of motion at a joint in association with the pliability of a muscle.

NEUROMUSCULAR - associated with balance, agility, coordination and skill.

BODY COMPOSITION- the make - up of body weight by percentage of muscle and fat.

REST - a period of no activity, to allow for recovery and regeneration.

Sarah Irvine, S.I, 2011. Dance Fitness. Dance Fitness, 1, 1 - 5.
(Accessed 30 November 2018)

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Young dancers see images such as these all over social media and the internet. This then causes them to strive for this themselves, however, some people may be hyper mobile and can go further than others.

Adult Ballerina Project. 2018. oversplits Archives - Adult Ballerina Project. [ONLINE] Available at: https://adultballerinaproject.com/tag/oversplits/. [Accessed 12 December 2018].

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The image below was useful to my research process as it helped visualise the cycle of the female athlete triad and how one side affect can lead to the other. It also helped show that it is a cycle so once entered into the triad it is difficult to recover, however recovery is possible. Some athletes may be in the blue area of the triad having not reached the worst stages yet. This will be easier to recover from, with beginning to maintain a healthy diet and correct amount of rest.

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Female Athlete Triad - ACOG . 2018. Female Athlete Triad - ACOG . [ONLINE] Available at: https://www.acog.org/Clinical-Guidance-and-Publications/Committee-Opinions/Committee-on-Adolescent-Health-Care/Female-Athlete-Triad?IsMobileSet=false. [Accessed 12 December 2018].

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When researching nutrition I was interested as to find a meal plan I could follow as a dancer, therefore I researched a healthy diet pie chat. In doing this I found many results but none specific to dancers and athletes.

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https://www.google.co.uk/search?rlz=1C1JPGB_enGB803GB803&tbm=isch&sa=1&ei=Jy0OXL-MJ62I1fAPx8yDoAY&q=the+healthy+eating+plate&oq=the+healthy+eating+plate&gs_l=img.3..0j0i24l2.40881.45618..45880...0.0..3.425.6195.1j16j6j5j2......0....1..gws-wiz-img.....0..0i67j0i8i30.68n5o7Qc8bY#imgrc=V-yw6Rl0NznISM:. [Accessed 10 December 2018].

This plate is useful, however, as a dancer my plate would be different to this as when researching how much of each food group a dancer should eat, it was slightly different.  The whole grains section would be slightly larger as whole grain carbs are a slow release of energy, therefore a dancer would need slightly more of these than a normal everyday person. I would also increase the protein as protein is what repairs the muscle after tears caused by partaking in exercise. Therefore, again a dancer/athlete would require more protein in their diet than an average person. I would also add fats to the pie chart as this is required in anyone's diet, however isn't included here.

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I also found a video that aided my knowledge and that I found tremendously useful to my own personal practice.

YouTube. 2018. Dance Nutrition with Leslie Bonci at Pittsburgh Ballet Theatre - YouTube. [ONLINE] Available at: https://www.youtube.com/watch?v=FUbTBYlYmic. [Accessed 10 December 2018].

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Having spoken about why it is important to warm up, I explained that warming up loosens the synovial fluid around the joints; allowing for a more flexible, wider range of movement.

I found this image useful as it helped me visual where the synovial fluid was in my joints, and understand why warm up is crucial.

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Maximum Wellness Chiropratic. 2018. Maximum Wellness Chiropractic | Blog. [ONLINE] Available at: https://www.maximumwellnesschiro.com/blog-1/category/Body-Joints. [Accessed 04 December 2018].

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NIDMS website includes a breakdown of the different areas they base their research under, including:

·       Barriers to training

·       Commitment, motivation and dropout

·       Education and application of dance science

·       Posture/movement analysis

HOW THEY HAVE DONE THIS
NIDMS was launched very recently in 2012 and since then have created:

·       200+ medical scientific conference presentations

·       100+ peer reviewed medical/scientific articles

·       20 professional articles

·       4 dance medicine/science books

Dancers' education, healthcare and research, NIDMS, United Kingdom. 2018. Dance science research. [ONLINE] Available at: https://www.nidms.co.uk/research. [Accessed 04 December 2018].

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The One Dance UK website presents their main aims as too:

·       Support all those working in the sector

·       Advocate for the increased profile and importance of dance in all its diverse forms and settings

·       Enhance dancer’s health, well-being and performance

One Dance UK. 2018. One Dance UK | About Us - One Dance UK. [ONLINE] Available at: https://www.onedanceuk.org/about-us/. [Accessed 04 December 2018].

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Unprocessed Foods

Non - Caffeinated beverages

Fresh fruit and vegetables

Lean proteins (white meat and oily fish)

Nuts and seeds (especially chia seeds)

Water

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DIFFERENCE BETWEEN FAST TWITCH AND SLOW TWITCH MUSCLE FIBRES

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DIFFERENCE BETWEEN FAST TWITCH AND SLOW TWITCH MUSCLE FIBRES

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In my essay I have spoken about dancers often lacking use of slow twitch muscle fibres. Usually because dancers participate in sequences and combinations that don't last longer than 3-5 minutes. This is different however, when dancer's participate in long shows and have to dance continually for a longer period of time - hence why it is an issue that dancer's lack cardiovascular fitness and stamina.

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Slow Twitch and Fast Twitch Muscle Fibres Did you eat white meat or dark meat over the holidays? - ppt download. 2018. Slow Twitch and Fast Twitch Muscle Fibres Did you eat white meat or dark meat over the holidays? - ppt download. [ONLINE] Available at: https://slideplayer.com/slide/8770967/. [Accessed 04 December 2018].