# data[].attributes.headline
Aaliyah Baker PCD4009 Introduction to Professional Practice

# data[].attributes.subject
Aaliyah Baker PCD4009 Introduction to Professional Practice

# data[].attributes.attachment_link.title
Aaliyah Baker 1803040 PCD4009 Introduction to Professional Practice

# data[].attributes.body
People learn in different ways which is why it is important for teachers to teach in different styles.
Concordia University-Portland. (2018). Teaching Styles: Different Teaching Methods & Strategies. [online] Available at: https://education.cu-portland.edu/blog/classroom-resources/5-types-of-classroom-teaching-styles/ [Accessed 27 Nov. 2018].

# data[].attributes.body
I have included this video as it discusses female athlete triad and how It effects young women. This is something I have included in my essay.
YouTube. (2018). The Female Athlete Triad.
[online] Available at: https://www.youtube.com/watch?v=lZ5MN6c0XFk [Accessed 27 Nov. 2018].

# data[].attributes.body
Here is a journal which I used for research on shin splints.
Ouch! Shin Splints. (2010). Dance Spirit. [online] Available at: https://search-proquest-com.ezproxy.bolton.ac.uk/docview/821050792?pq-origsite=summon [Accessed 26 Nov. 2018].

# data[].attributes.body
This is the cardio vascular system this is important for a dancer as if it is healthy you will have good stamina.
Nonchalant9700.files.wordpress.com. (2018). [online] Available at: https://nonchalant9700.files.wordpress.com/2014/05/human-circulatory-system-function.png [Accessed 27 Nov. 2018].

# data[].attributes.body
Here is an example of the Royal Ballets coaches. They have these coaches to help with their training.
The Royal Ballet School. (2018). Healthy Dancer Programme - The Royal Ballet School. [online] Available at: https://www.royalballetschool.org.uk/train/dancer-training/healthy-dancer-programme/ [Accessed 27 Nov. 2018].

# data[].attributes.attachment_link.readable_text
Health screening and profiling

As part of this integrated approach to healthcare, students throughout the whole school undergo termly screening and profiling exercises, to gather research data and create individual conditioning programmes to support them in their training.

Sports science research

The school now uses a research database called Smartabase, to underpin the work of the Healthy Dancer Programme. Smartabase is used by healthcare teams at both The Royal Ballet and Birmingham Royal Ballet, which means our three organisations can collaborate, sharing research to contribute invaluable insights and expertise to the wider dance community.

We work with leading renowned institutions, such as Queen Mary University of London and St Mary's University, Twickenham, to achieve our aim to bring dance to the forefront of sports science.

The school is embedding research within its programme, including through a resident PhD in Sports Science. Fully understanding dancers' needs through this work means we can offer the best possible support.

# data[].attributes.attachment_link.title
Healthy Dancer Programme - The Royal Ballet School

# data[].attributes.attachment_link.description
Health screening and profiling As part of this integrated approach to healthcare, students throughout the whole school undergo termly screening and profiling exercises, to gather research data and create individual conditioning programmes to support them in their training. Sports science research The school now uses a research database called Smartabase, to underpin the work of the Healthy Dancer Programme.

# data[].attributes.body
This is important for dancers to understand as they push themselves too much which can lead to burnout. Some dancers need to understand when to rest as we need to look after our bodies.
Redfern, J. and Surgenor, B. (2018). Burnout in Dance. [online] Academia.edu. Available at: http://www.academia.edu/12914360/Burnout_in_Dance [Accessed 27 Nov. 2018].

# data[].attributes.attachment_link.description
A practitioners view of the issues surrounding burnout in dance.

# data[].attributes.body
This image illustrates the different symptoms you get when having the Female Athlete Triad.
Female Athlete Triad. (2018).
[image] Available at: http://fuelaotearoa.co.nz/wp-content/uploads/Fuel-Aotearoa-FemaleTriad.png [Accessed 26 Nov. 2018].

# data[].attributes.body
Here is a clear explanation of everything you need in your body to be able to have the correct energy levels. This is important for a dancer as you want to be able to perform full out in every class in order to progress.

University of Bolton eLearning Portal: Log in to the site. 2018. University of Bolton eLearning Portal: Log in to the site. [ONLINE] Available at: https://moodle.bolton.ac.uk/pluginfile.php/833109/mod_resource/content/1/Nutrition%20Article.pdf. [Accessed 26 November 2018].

# data[].attributes.attachment_link.title
University of Bolton eLearning Portal: Log in to the site

# data[].attributes.body
This is something I have included in my essay as it can cause injuries.
ABC News. (2018). Dancers injured copying overstretching exercises from social media. [online] Available at: https://www.abc.net.au/news/2015-10-12/young-dancers-injured-by-extreme-overstretching-exercises/6847796 [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.title
Dancers injured copying overstretching exercises from social media

# data[].attributes.attachment_link.description
Young dancers are being injured copying extreme overstretching exercises they see online and on social media, a trend that medical professionals say could ruin their careers.

# data[].attributes.body
In dance bad teaching would be not correcting a student if they are doing the wrong technique or doing the movement incorrect. Good teaching would be correcting students constantly as it can help with decreasing the risk of injury.

(Aaliyah Baker 04/12/2018)

# data[].attributes.headline
SAFE PRACTICE-This list is everything you need to before entering the studio to ensure you have safe dance practice

# data[].attributes.subject
SAFE PRACTICE-This list is everything you need to before entering the studio to ensure you have safe dance practice

# data[].attributes.body
Safe dance practice. - ppt video online download. 2018. Safe dance practice. - ppt video online download. [ONLINE] Available at: http://slideplayer.com/slide/4896692/. [Accessed 26 November 2018]

# data[].attributes.body
Stamina is important in dance as you need to perform long routines at the same level as you started it. All the way through should be the same.
Stanyer, L. (2018). The Importance of Cardiovascular Endurance for the Dancer. [online] Laurastanyer.blogspot.com. Available at: http://laurastanyer.blogspot.com/2011/07/importance-of-cardiovascular-endurance.html [Accessed 27 Nov. 2018].

# data[].attributes.attachment_link.readable_text
There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.

Reasons why dancers do not have cardiovascular fitness:

Technique class stops and starts does not engage the aerobic system

Dancers are often overworked with too much time spent in class, rehearsal and performance

Dancers do not engage in enough rest, leisure time and relaxation

Benefits of Cardiovascular Endurance Exercise for dancers:

Improves your posture and health

Enhances stamina which improves your performance ability

Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability

Reduces the risk of fatigue, enhances concentration and reduces stress levels

Boosts your immune system and reduces the risk of injury

Understanding the Cardiovascular System

Cardiovascular endurance depends on the ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress.
In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.

Anaerobic and Aerobic Systems

Anaerobic System

Anaerobic simply means without oxygen.
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.

Lactic Acid

During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.

Anaerobic Exercise

Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.

High intensity, short duration:

Running up the stairs

Sprinting

Dance - centre work e.g. short jump sequence

Dance - short sequence across the room

Aerobic System

Aerobic simply means with oxygen
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.

The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.

Aerobic Exercise

The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.

Low to moderate intensity, long duration activities:

Walking or jogging

Cycling

Swimming

Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Exercise

This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.

Low intensity activities over half an hour:

An hour's walk

30 minute swim

30 minute cycle (stationary bike)

Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Training

Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).

VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.

Aims of aerobic endurance training:

Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently

Increase the body's ability to utilise oxygen

Increase the body's ability to recover from heavy bouts of intense exercise (dance).

Training Intensity

It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.

When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.

Heart Rate Monitoring

Resting heart rate

Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).

Or for 15 seconds and multiply the number of beats by 4

Maximum heart rate

The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.

Target heart rate for exercise

A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.

Cardiovascular Endurance in Dance

Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.

In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.

If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.

Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

# data[].attributes.attachment_link.title
The Importance of Cardiovascular Endurance for the Dancer

# data[].attributes.attachment_link.description
There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury.

# data[].attributes.body
Shin splints is something that occurs regularly in a dancers training and career. This is due to the impact of landing on hard floor. An example of this would be in jazz if you don't land through your feet.
Go Daddy. (2018). Save BIG with $9.99 .COMs from GoDaddy!. [online] Available at: http://healthmds.org/?reqp=1&reqr= [Accessed 10 Dec. 2018].

# data[].attributes.body
Importance of flexibility and how it helps you in dance and general life.

(Aaliyah Baker 27.11.18)

# data[].attributes.body
Here are some percentages of the most common places injuries occur. As you can see the bottom half of the body is at a higher percentage because we use it more in classes such as Jazz technique, Commercial and Ballet.
(PM&R 2016)

# data[].attributes.body
This is a mind map of advantages and disadvantages of authoritarian teaching.
(Aaliyah Baker 19.11.18)

# data[].attributes.body
Here is an example of sway back legs which is something I struggle with in technique classes
(Aaliyah Baker 26/11/18)

# data[].attributes.body
Important for dancers to understand.
OVERSTRETCHING Helpful or Harmful to your Dance Career?. (2018). OVERSTRETCHING Helpful or Harmful to your Dance Career?. [online] Available at: https://www.antibunheadfitness.com/blog/overstretching-helpful-or-harmful-to-your-dance-career [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.provider_name
OVERSTRETCHING Helpful or Harmful to your Dance Career?

# data[].attributes.attachment_link.title
OVERSTRETCHING Helpful or Harmful to your Dance Career?

# data[].attributes.attachment_link.description
I'm about to say some stuff that isn't going to make me too popular, at least based on the current trends on social media and in the dance world at large. But hey, my whole M.O. is about breaking the rules and going against the grain...so here we go!

# data[].attributes.body
Even though overstretching looks nice to look at the effects on your body can affect your career and the length of it.
Partner Stretches For improving flexiblity. (2017). [image] Available at: https://www.youtube.com/watch?v=961QzKWe-Fg [Accessed 10 Dec. 2018].

# data[].attributes.body
Here is an example of times and food you should intake in your day to ensure you are feeding your muscles and have energy. This is important for all dancers as you need good for to help with fitness and aesthetics.
&rarr;, V. (2018). Excellence is a habit!. [online] spinningitall. Available at: https://spinningitall.wordpress.com/2012/02/22/excellence-is-a-habit/ [Accessed 10 Dec. 2018].

# data[].attributes.body
Ballet and commercial are both very different in terms of how you use your body and what muscles you engage.
(Aaliyah Baker 26.11.2018)

# data[].attributes.body
Commercial dance is something you need a lot of fitness and stamina in order to perform it properly and be clean.

(Aaliyah Baker 26/11/18)

# data[].attributes.body
Injuries happen often in dance, which is why it is good to understand the common ones so that you can avoid them happening.
Krysten Malcolm, DPT. 2018. 7 Common Dance Injuries (and How to Prevent Them). [ONLINE] Available at: https://www.neurotour.com/blog/7-common-dance-injuries. [Accessed 13 November 2018].

# data[].attributes.attachment_link.readable_text
Dance requires incredible strength, stamina, and flexibility. Broadway and touring performing artists dance an average of eight shows a week. Add to that, the countless hours in rehearsals. Their exertion level rivals, if not exceeds, that of professional athletes! Therefore, it's not uncommon for dancers to experience pain.

Performing repetitive movements for hours a day coupled with a low amount of recovery time in between shows, increases the performer's risk for chronic overuse injuries (in addition to the ever-present risk of an acute injury). In most cases, pain is due to muscle soreness that resolves in a day or two. However, sometimes there is something more to blame-that's when you should see a physician or your physical therapist!
Here are some common dance injuries, including the pain associated, how to prevent and how to treat them if it occurs: 1. Ankle Sprains
Ankle sprains are the most common traumatic (or acute) injury in dancers. Most dancers will experience their first sprain by age 13. This injury is caused by any movement that forces the ankle outside of the normal range of motion, resulting in an overstretching or in tears to the ligaments of the ankle.

Pain: acute onset with pain on the inside or outside of the ankle, swelling and bruising may be present in more severe cases

Prevention: 4-way ankle exercises, hip strengthening

Treatment: RICE, joint protection, early mobility, physical therapy
PT is extremely important because the ligaments will never heal back to the pre-injury level. Therefore, strength and motor control must be improved in order to avoid re-injury.

2. Achilles Tendonitis
Achilles tendonitis is an inflammation of the tendon in the back of the ankle that connects the prime mover for pointing to your foot. As the Achilles is active during relevé and pointing the foot, this overuse injury is quite common in dancers, especially those utilizing improper technique or participating in excessive training.

Pain: gradual onset of pain and tenderness just above the heel which may feel better when warmed up, but worse with jumping, relevé, or pointe work

Prevention: stretching your Achilles with your foot in parallel, quadriceps/hip/core strengthening to decrease force absorption at the ankle

Treatment: Physical therapy focused on correct training technique, modalities to decrease inflammation, calf stretching, and soft tissue to calf and surrounding musculature
It's important to treat early as to prevent tendon rupture!

3. "Trigger Toe" (Flexor Hallucis Longus Tenosynovitis)
Trigger toe is another overuse injury that causes inflammation and damage to muscle that is active during pointing the big toe.

Pain: gradual onset of pain along inside of ankle and under the foot while pointing the big toe which may also feel like big toe is "stuck"

Prevention: good form with your relevés and not crunching your toes to force a pointe, rolling out the arch of your foot with a ball (but not to the point of pain)

Treatment: physical therapy (correct technique, modalities to decrease inflammation, stretching, massage), surgery to release tendon from surrounding tissues if symptoms do not resolve

4. Ankle Impingement
Ankle impingement is the pinching of tissues at ankle (tibia and talus) at either the front or the back of the ankle

Prevention: stretching your Achilles and stretching (but not forcing) your pointe

Anterior (front) Pain: pain at the front of the ankle with plie and landing
Treatment: PT to improve mechanics and technique (manual therapy)

Posterior (back) Pain: pain at the back of the ankle with tendu or relevé
Treatment: PT to improve ankle mechanics and technique (manual therapy), surgery if there is a bone spur or "extra bone" between heel and back of tibia

5. Snapping Hip
Snapping hip syndrome often starts as an annoying snapping sound in the front of the hip with developpé or battements. However, over time, iliotibial band (IT band) tightness and weakness of the outside of the hip can cause the snapping to become painful.

Pain: snapping/clicking sound in front of the hip with developpé and battements

Prevention: foam rolling your hip flexors, quadriceps, IT band, and glutes as well as strengthening your glutes

Treatment: PT with core strengthening, pelvic stabilization, modification of class and rehearsal work until symptoms resolve

6. Hip Impingement
Hip impingement can be caused by many different factors from arthritis, labral tear, stress fracture, muscle strain, snapping hip syndrome, sacroiliac joint dysfunction, to piriformis syndrome. It is extremely common in dancers due to the imbalance between the amount of external rotation (turn out) they have compared to the amount of internal rotation (turn in).

Pain: passé, developpé a la seconde, pain with flexion and internal rotation (turning in)

Prevention: foam rolling your hip flexors, quadriceps, IT band, and glutes as well as strengthening your glutes

Treatment: PT with stretching, hip/core strengthening, pelvic stabilization, dance modification and rehearsals; may result in surgical intervention as needed

7. Patellofemoral Pain Syndrome

Patellofemoral Pain Syndrome, also known as "jumper's knee," results from the kneecap "tracking" incorrectly due to muscle imbalances like tight hamstrings and calves coupled with weak quads. The placement of repetitive forces on the patella, like through performing jumps or plies without proper form puts a dancer at increased risk.

Pain: pain in the front of the knee with jumping, plie, or stair negotiation

Prevention: core and hip strengthening; foam rolling hip flexors, quadriceps, IT band, and glutes

Treatment: physical therapy with focus on core and hip strengthening, IT band stretching, and re-education of dysfunctional movement patterns

When should you be concerned that the pain you are experiencing is something that you should get checked out by a healthcare professional?
If you experience pain at night, pain at the start of your activity, pain that increases with activity or pain that causes compensations and changes in mechanics while dancing (or in day-to-day life), you should check in with your physical therapist or physician.

In the meantime, try to stay healthy by staying hydrated, eating a well-balanced diet, avoiding overtraining, allowing for rest days, participating in proper cross-training, making sure you are wearing well-fitted shoes and listening to your body!

If you do experience an injury, it's better to address it sooner rather than later, so that you can take care of it and get back on stage. The sooner you address injuries, the less severe the complications may be and therefore, the less time (if any) you'll have to spend away from dance!
Sources:
Dance Injuries: Diagnosis, Treatment, and Prevention Webcast

Johns Hopkins Medicine

Rajwinder Deu, MD; Amanda Green, DPT, COMT; Andrea Lasner, MSPT, PMA-CPT

http://webcast.jhu.edu/Mediasite/Play/e8683d13bc3d4ca6991387a16674df701d

# data[].attributes.attachment_link.title
7 Common Dance Injuries (and How to Prevent Them)

# data[].attributes.attachment_link.description
Dance requires incredible strength, stamina, and flexibility. Broadway and touring performing artists dance an average of eight shows a week. Add to that, the countless hours in rehearsals. Their exertion level rivals, if not exceeds, that of professional athletes! Therefore, it's not uncommon for dancers to experience pain.

# data[].attributes.body
Here is an example of a risk assessment and how they should be carried out:

# data[].attributes.body
Dancers are artist athletes.
Danceconsortium.com. (2018). Dancers as Athletes | Dance Consortium. [online] Available at: http://www.danceconsortium.com/features/article/dancers-as-athletes/ [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.readable_text
As knowledge about the body increases, dance training improves and the competition for excellence paired with innovation is greater, dancers bodies are pushed to the limits. The physical ability and disciplines expected of a dancer can be easily related to those of an athlete and increasingly, dance critics are describing dancers as athletic.

So, can we consider dancers as athletes? Why might some people in the dance profession and in sport be unwillingly to accept this concept?

Firstly, let us consider the definition of athlete; a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill. A dancer must certainly achieve physical agility, stamina and strength in their profession and physical skill must be mastered. Daily training involves repetition of exercises to achieve the physical attributes necessary to execute movements required of a dancer, however the focus is not on sport or games. Whilst many dancers will compete in contests and will audition against other dancers for a place in a company the real emphasis in dance is on the performance itself. There is an element of competition across the dance profession but the reward is a particular role in a company or a promotion from chorus to soloist rather than a gold medal.

Dance critics have described dancers of Rambert Dance Company as 'elegant and athletic', Alvin Ailey's dancers as having 'athletic beauty' and the moves of Company Kafig as 'athletic feats'. Each company mentioned is known for their very different styles however the common thread here is athleticism which in these instances is seen to refer to physical skill and fitness. The term athletic when associated with a company will always form an image alongside other adjectives used, as well as the company's past history. For example Rambert's Dancers as elegant and athletic reflects their classical ballet past but still indicates their extreme physical ability.

One might compare the life styles of athletes and dancers and the similarities may be surprising to some. Due to the physical demands placed on the body health, diet and self-discipline are all crucial to both dance and athletics.

The careers of both dancers and athletes are threatened by injury and therefore the conditioning and care for the body are similar. Exercise models such as Pilates are designed to complement the needs of athletes and dancers alike without making a distinction. A career in either profession is likely to begin at a young age and end by the time they are 40 due to the extreme physical nature.

The thrust of dance as fitness into mainstream media has made dance popular as a means of keeping in shape. When an audience member who has experienced dance goes to see a professional company they may appreciate better the skill and physical fitness required to achieve such feats. When dance critics describe companies as athletic readers may relate to the concept through experience of athleticism at the gym or on the football field. Dance companies who promote themselves as athletic such as Australian Dance Theatre may find that this connects then to their target market and they draw in new audiences.

With hip hop dance hitting the major theatres it becomes apparent that the 'athletic feats' referred to are what make this dance so popular. It could be argues that the moves that receive cheers from the audience are all about physical virtuoso and little to do with artistry. However, the hip hop culture demands a certain confidence and flair alongside the physical skill and it is these qualities that make the movements impressive.

Often dancers described as athletic such as Australian Dance Theatre have trained in many different genres giving them powerful muscular physiques and an element of attack in their movement. In the case of ADT the Artistic Director encourages his dancers to train in capoeira and martial arts alongside dance in order to increase their physical strength and breadth of movement to accomplish the daring physical feats prevalent in the choreography.

Whilst it is clear that the physical attributes of a dancer are similar to those of an athlete, dance is considered an art form and there is much more to the art than physical skill and virtuosity. Musicality, expression and creativity are often included in the criteria of what makes a good dancer. In auditions and competitions the technical skill of a dancer can be near to perfect but if they do not have the ability to evoke the viewers and dance with the music then they will not necessarily fulfil the criteria. Dancers may be feel that if they are described as athletic their ability is being reduced to their physical skill alone whereas it is the joy of dance that will drive a dancer to continue their training at such a pace for so many years.

In many respects dancers are athletes but they are also artists and it is this combination that makes for a stunning emotional and physical performance.

# data[].attributes.attachment_link.description
Touring the best international dance around the UK

# data[].attributes.body
Here is a photo showing the correct alignment and posture for a leap. This allows you to understand body placement.
Lifeofhealth.wordpress.com. (2018). Massage & Healing for Dancers. [online] Available at: https://lifeofhealth.wordpress.com/massage/massage-healing-for-dancers/ [Accessed 10 Dec. 2018].

# data[].attributes.body
This video explains what muscles are used in dance. This helps dancers understand which muscles you need to strengthening.
Izzo, D. (2008). Muscles used in dancing. [video] Available at: https://www.youtube.com/watch?v=z_RvFf-EDR0&app=desktop [Accessed 10 Dec. 2018].
https://m.youtube.com/watch?v=z_RvFf-EDR0

# data[].attributes.body
These components of fitness are all useful towards dance. I have included these in my essay.
Teachers Pay Teachers. 2018. PE Poster: Components of Fitness- Health and Skill-Related | TpT. [ONLINE] Available at: https://www.teacherspayteachers.com/Product/PE-Poster-Components-of-Fitness-Health-and-Skill-Related-1859136. [Accessed 13 November 2018].

# data[].attributes.body
Keeping hydrated is very important for every individual, however dancers need to consume more water as they are loosing more water from dance classes. The average person should have 2 litres of fluid a day. Here are some good reasons to why you should drink a lot of water to stay hydrated throughout the
day.
Quotesgram.com. (2018). Hydration Quotes. QuotesGram. [online] Available at: https://quotesgram.com/hydration-quotes/ [Accessed 10 Dec. 2018].

# data[].attributes.body
This is an indication of what a dancers diet should consist of.
Aaliyah Baker (10/12/2018)

# data[].attributes.body
This is important for dancers to know as it helps with their health. DancePlug. (2018). Dancer's Diet: The Do's And Don'ts | Dance Article. [online] Available at: https://www.danceplug.com/articles/dancers-diet-the-dos-and-donts [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.title
Dancer's Diet: The Do's And Don'ts | Dance Article

# data[].attributes.body
Here is a diet plan for each day of the week that I have created. This allows me to include all the correct nutrition that I need.

Aaliyah Baker (10/12/2018)

# data[].attributes.body
This diagram highlights the different types of bones and joints. Understanding this knowledge allows you to reduce injuries and understand what you are working during your dance classes.
Printable Diagram. (2018). Diagrams of the Skeletal System. [online] Available at: https://www.printablediagram.com/diagrams-of-the-skeletal-system/ [Accessed 10 Dec. 2018].

# data[].attributes.body
This quote illustrates the importance of a dancers body and why we need to ensure we take care of it. I have included this as it links to my essay.
A-Z Quotes. 2018. Martha Graham quote: The body is your instrument in dance, but your art.... [ONLINE] Available at: https://www.azquotes.com/quote/115101. [Accessed 13 November 2018].

# data[].attributes.body
Dancers are considered as artists and athletes as they do a high range of fitness during training whilst performing at the same time.
Danceathletes.weebly.com. (2018). Dance.VS.Sports - Dancers: Artists or Athletes?. [online] Available at: https://danceathletes.weebly.com/dancevssports.html [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.title
Dance.VS.Sports - Dancers: Artists or Athletes?

# data[].attributes.body
Here are some foods that give you energy. These will be useful for me and other dancers as I need a lot of energy to perform to the best of my ability; without energy I will be tired.
Healthline. (2018). 27 Foods That Can Give You More Energy. [online] Available at: https://www.healthline.com/nutrition/energy-boosting-foods#section5 [Accessed 10 Dec. 2018].

# data[].attributes.attachment_link.readable_text
Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive.

The fact is that the type and quantity of food you eat play an essential role in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Here is a list of foods that have been proven to help promote energy levels:

Share on Pinterest

One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes ( 1).

Fatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet.

Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue ( 5).

In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer ( 6, 7).

Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy ( 8).

Brown rice is a very nutritious food. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals.

One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy ( 9, 10).

Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day ( 11).

Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.

One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A ( 12).

Thanks to sweet potatoes' fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy ( 13).

Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy ( 10).

Coffee might be the first food you'd think to consume when you're looking for a boost of energy.

It's rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system ( 14).

In consequence, the production of epinephrine increases. This hormone stimulates the body and brain ( 15).

Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused ( 16).

Eggs are not only a tremendously satisfying food, but they can also provide energy to fuel your day.

Eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested ( 17).

Additionally, leucine is the most abundant amino acid in eggs, and is known to stimulate energy production in several ways ( 18).

Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy ( 19).

Apples are one of the most popular fruits in the world, and are a good source of carbs and fiber.

A medium-sized apple (185 grams) contains about 25 grams of carbs, 19 grams of sugar and up to 4 grams of fiber ( 22).

Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release ( 23).

Furthermore, apples have a high antioxidant content. Research has shown that antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period of time ( 24).

Lastly, it is recommended to eat apples whole. Juices and purees, from which fiber is removed, are ingested faster and can only provide you with quickly digested energy ( 25).

Water is essential for life. It represents up to 60% of your body weight and is involved in many cellular functions, including energy production ( 26).

Not drinking enough water may lead to dehydration, which can slow down body functions, leaving you feeling sluggish and tired ( 26, 27).

Drinking water could give you a boost of energy and help fight off feelings of fatigue ( 26).

You can avoid dehydration by drinking water even if you are not thirsty. Try to drink water regularly throughout the day.

Dark chocolate has a higher cocoa content than regular or milk chocolate.

The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body ( 28).

Additionally, the increase of blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood ( 32).

Dark chocolate also contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood ( 33).

Yerba maté is a drink made from the dried leaves of a plant native to South America. It has been shown to have many health benefits ( 34).

Yerba maté contains antioxidants and caffeine. A regular 8-ounce cup can offer about 85 mg of caffeine, which is similar to the amount in a small cup of coffee ( 34).

The caffeine in yerba maté promotes the production of the hormone epinephrine, which increases energy. However, unlike other stimulants, yerba maté does not seem to affect blood pressure or heart rate ( 35).

Goji berries have been used in Chinese medicine for centuries due to their multiple benefits.

Besides being packed with antioxidants, vitamins and minerals, this fruit is known to be a good source of fiber ( 39, 40).

Additionally, goji berries are rich in fiber. A one-ounce serving (28 grams) provides 2 grams of fiber. This could help slow down digestion and release energy slowly ( 13, 39).

Goji berries are easy to enjoy mixed in yogurt, smoothies, baked goods and sauces. Or you can simply eat them raw.

Quinoa is a seed popular for its high protein content.

One cup of quinoa provides 39 grams of carbs, 5 grams of dietary fiber, 8 grams of protein and a significant amount of vitamins and minerals ( 44).

Even though this superfood is high in carbohydrates, it has a low glycemic index, which indicates that its carbs are absorbed slowly and can provide sustained energy release ( 45, 46).

Oatmeal is a whole-grain cereal that could provide you with long-lasting energy.

It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood ( 49, 50).

Furthermore, oats are rich in vitamins and minerals that help the energy production process. These include B vitamins, iron and manganese ( 10, 20, 49).

The combination of all these nutrients makes oatmeal a perfect food for sustained energy release.

Yogurt is an excellent snack to fuel up your day.

The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy ( 51).

Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood ( 52).

Moreover, yogurt contains great amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel ( 20, 51).

Hummus is made with chickpeas, sesame seed paste, oil and lemon. The combination of these ingredients makes hummus a good source of energy ( 53).

Chickpeas in hummus are a good source of complex carbs and fiber that the body uses for steady energy ( 13, 54).

In addition, the sesame seed paste and oil in hummus contains healthy fats. These ingredients are also helpful at slowing down the absorption of carbs, which helps you avoid blood sugar spikes ( 55, 56).

You can enjoy hummus as a dip for veggies or in combination with other dishes such as sandwiches or salads.

Edamame can be an easy and satisfying pick-me-up snack.

It is relatively low in calories, but offers significant amounts of protein, carbs and fiber. Just one cup of edamame can pack up to 17 grams of protein, 16 grams of carbs and about 8 grams of fiber ( 57).

Additionally, it has high amounts of vitamins and minerals that can help increase energy in different ways. One cup of edamame provides 79% of the RDI for manganese and 121% of the RDI for folic acid ( 57).

Folic acid works with iron to promote energy and fight off fatigue and anemia, while manganese helps generate energy from the breakdown of carbs and protein ( 10, 58).

Lastly, edamame contains great amounts of molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy ( 59).

Besides being a great and inexpensive source of protein, lentils are a good source of nutrients and help boost energy levels.

Lentils are legumes that are rich in carbs and fiber. One cup of cooked lentils provides up to 40 grams of carbs and about 16 grams of fiber ( 60).

The fiber in lentils promotes slow stomach emptying and more controlled increases in blood sugar levels. Therefore, you will not only feel full for longer after you eat them, but you can also expect steady energy levels ( 61).

Additionally, lentils can increase your energy levels by replenishing your stores of folate, manganese, zinc and iron. These nutrients assist in the effective production of energy in cells and breakdown of nutrients for the release of energy ( 10, 58, 62, 63).

Avocados are considered to be a superfood because of all their significant health benefits.

For example, they're rich in healthy fats and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids ( 64).

These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. They can also be stored in the body and used as energy sources ( 64, 55).

Additionally, the fiber in avocados accounts for 80% of their carbohydrate content, which can help maintain steady energy levels ( 64).

Furthermore, avocados are a good source of B vitamins, which are required for the optimal function of the mitochondria in your cells, where cellular energy is produced ( 20, 65).

Oranges are famous for their high vitamin C content. One orange can provide as much as 106% of the RDI for vitamin C ( 66).

Additionally, oranges contain antioxidant compounds that can provide protection from oxidative stress ( 67).

Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue ( 67, 68).

In fact, one study showed that 13 women who consumed 17 ounces (500 ml) of orange juice and did one hour of aerobic training three times a week for three months saw decreases in muscle fatigue and experienced improvements in physical performance ( 69).

Strawberries are another good energy-boosting fruit.

They can provide you with carbs, fiber and sugars that can enhance energy levels. One cup of strawberries provides 12 grams of carbs, 3 grams of fiber and 7 grams of sugar ( 70).

Additionally, this same portion will give you 149% of the RDI for vitamin C ( 70).

You can incorporate strawberries in many recipes, and use them in smoothies, parfaits or salads.

Seeds, such as chia seeds, flaxseeds and pumpkin seeds, could also increase your energy levels.

These seeds are generally high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue ( 6, 73, 74).

Fatty acids are also an important source of stored energy and help your cells function properly ( 55, 75).

Beans are rich in nutrients and a great source of natural energy.

Even though there are hundreds of different types of beans, their nutrient profiles are very similar. They are a rich source of carbohydrates, fiber and protein ( 79).

Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy ( 80).

Black beans and black-eyed peas are among the most famous kinds of beans. These beans are good sources of folic acid, iron, manganese and magnesium, which are involved in energy production and help with the delivery of energy to every cell in the body ( 81, 82).

Green tea is famous for its long list of health benefits.

It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation ( 83, 84).

Similar to coffee, green tea contains caffeine, which can increase energy levels. However, green tea also contains a compound called L-theanine ( 83, 85).

Moreover, green tea can be a good energy booster for physical activity because it can decrease fatigue by increasing the breakdown of fat and the release of the hormone norepinephrine ( 88, 89).

Nuts can be a great snack packed with nutrients to promote energy.

Most nuts like almonds, walnuts and cashews are known for their high calories and abundance of proteins, carbs and healthy fats. These nutrients can provide you with a slow release of energy during the day ( 90).

Additionally, these nuts provide decent amounts of carbs and fiber for a steady and sustained energy boost ( 93).

Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins and vitamin E. These can help increase energy production and decrease tiredness ( 8, 10, 20, 94).

Popcorn can be an excellent low-calorie, energizing snack.

It's high in carbs and fiber, which can make it very satisfying and a good option for an energy-boosting snack ( 95).

A 100-gram serving of air-popped popcorn provides 78 grams of carbs and a whopping 15 grams of fiber, which makes popcorn one of the highest-fiber foods there is. Therefore, it could provide a steady release of energy ( 96).

Popcorn can be a healthy food when it's cooked with wholesome ingredients using the air-pop cooking method.

Leafy green vegetables, such as spinach and kale, are excellent sources of nutrients that promote energy.

They are high in iron, calcium, magnesium, potassium and vitamins A, C, E and K. Additionally, they are packed with folic acid, fiber and antioxidants that provide health benefits ( 97).

Fatigue is one of the most common symptoms of iron deficiency ( 8).

Leafy green vegetables like spinach and kale are excellent sources of iron to replenish your body's stores, and of vitamin C to enhance the absorption of iron in the body ( 98).

Iron enhances the production of red blood cells for the efficient delivery of oxygen to your cells, which is known to fight fatigue ( 8).

Furthermore, leafy green vegetables may also enhance the formation of nitric oxide, which helps the blood vessels widen for better blood flow through the body ( 99, 100).

Beets have gained popularity recently due to their ability to improve energy and stamina.

Studies have shown that beetroot may be able to improve blood flow due to its antioxidant content and naturally occurring nitrates ( 100, 101).

As with leafy green vegetables, nitrates are compounds that help increase nitric oxide and improve blood flow throughout the body, allowing more oxygen delivery to tissues. This has the ability to increase energy levels, especially for athletic performance ( 100).

Additionally, beets are packed with carbs, fiber and sugar for a sustained energy boost.

One cup of beets (136 grams) could provide up to 3.8 grams of fiber and 9.2 grams of natural sugars ( 102).

There is an abundant variety of foods that can help boost your energy.

Whether they are packed with carbs for readily available energy, or fiber and protein for a slower release of energy, these foods can help increase your power and stamina.

Additionally, many of these foods also contain significant amounts of other nutrients, including vitamins, minerals and antioxidants.

All of these compounds have been shown to be involved in the production of energy within your cells, and they all provide many other health benefits.

If you want more energy, incorporating these foods into your diet is a great place to start.

# data[].attributes.attachment_link.description
Some foods can help increase your energy levels and maintain your alertness and focus throughout the day. Here is a list of foods that have been proven to help promote energy levels.