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Strength ; the core exercises I am able to do without trouble I’m able to definitely feel the strain in my core but it’s not a struggle to do them anymore.

The stretches are something I enjoy and my posture is good In. I’m also able to remember the counts and the order

I remembered the 8 counts of jumping jacks and running men I’ve also started to use my opposite arms when running through bamboo and side stepping

I hold my planks well and I’ve now gone up onto stretched arms rather than being lower to the floor

Weakness ; I’m still struggling to carry stamina through the jumping jacks and running men I find it really hard to keep the jumps and posture.

I can’t do push ups past two and I fe as if I have no upper body strength. Push up are something I can’t hold as I can’t support my body weight.

I can’t do cardio in the jumping rather than jus bouncing on the balls of my feet

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In the mini assessment I got 39/42 and  really proud that I remembered what I had to do and what I had studied.

I struggled with what muscles we use during specific work outs. And what the functions are of each one. If they are flexing or contacting … I need to also brush up on what muscles are often used together at once to complete a specific exercise.

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I chose this stimulus because being on the edge means so many things to me. I’m sure people can relate in the theoretical sense maybe a literal sense.

Standing on the edge of a building with wind around you and feeling is rush against you. I’m not talking about putting yourself in danger but I was on my balcony sitting reading and I feel find and sun beat down on me and it’s euphoric.

However it can also mean to me how lonely I feel and how the wind helps calm a numbness that can sometimes over take us. It’s like taking the feeling of numbness and giving it a hand to at least make us feel something on our skin.

Theoretically standing on the edge means I could be holding myself back from saying something that another person perhaps doesn’t want to hear or saying something that would hurt someone when I’m simply so mad I could say anything.

Or on the edge of a mental breakdown that’s what this picture screams to me. To be on the edge and sometimes going backwards is the last thing you want to do.

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Beginning; to be falling around unable to keep myself steady. It was the feeling of fallling into myself and not getting up easily but I didn’t think this was something that progress with a story. I did start this piece and pared it with the song ‘ waves’ but going through dance criteria I realised I had added a lot of floor work and not a lot of levels and space was being used.

Middle- I then worked in the premise of dancing in a ledge in a literal sense this worked for what I wanted however it didn’t allow me to productively use the space. The picture linked to this idea with the fact she’s standing on the edge unable to get down without help.

End- I used both ideas to get me to my final decision of going through the process Of confidence to embrace being on the edge and how being that close to an edge of feels isn’t always a bad thing as long as we can embrace them.

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Strengths - I was better at the jumping today I lasted longer and I was also able to bring in the high impact cardio today and let both feet leave the floor.

Weakness- I still can’t last the full amount of star jumps.

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Today we did our solo assessment it went okay !

I got a bit of timing wrong and missed a few steps. But I think that with the rehearsals  I went through I was able to accomplish my piece with the ideas I had behind it.

Improvements - I think I could edit the timings of somethings I think I could have a better effect if I had slow moments that showed the idea of doubt and hesitation and a faster pace for when I gain confidence and a desire to go through with whatever I’m thinking

Success - I enjoyed my moment at the end the moment of no moves and waiting for one lyric to drop down to a realisation of a thought that maybe this isn’t what I need. I think that moment held an important idea within it.

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Deltoid -Each exercise for 30 seconds, then move directly onto the next. Rest for one minute; repeat three times.

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Deltoid -Each exercise for 30 seconds, then move directly onto the next. Rest for one minute; repeat three times.

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1st exercise -  walking plank

Start in a high plank position. Bracing through the core, move your right hand and right foot out six inches. Bring your left foot and left hand to meet it. Slowly move right for 15 seconds, then return to start to complete the set.

2nd exercise - Plank with Shoulder Taps

Start in a high plank. Alternate bringing your hand to the opposite shoulder without allowing your torso to twist.

Benefits - strengthening your shoulders allows you to improve posture as well as most core exercises as they involve the shoulders it also helps injury prevention.

Where is the muscle - it is a muscle covering the shoulder joints. In the upper part of the shoulder.

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1st exercise- lay down and open and close the legs.

Lay down on your back and bring your head into a tilt upwards with your hand under your head and framing the neck allowing it to be supported. Bring your body into an L position with the legs in the air then slowly move them apart into a split potion and then bring them back together.

You can do one leg at a time or both together.

Hips are in flexation addiction
And the knees are in extension

2nd exercise - side leg raises

Lay down on your chosen side first bend the leg that is positioned on the floor keeping the knee in line with your body and bring the leg resting on your anchored leg into the air in a straight line keeping in line with your body.

This helps strengthen your adductors and allows you to support exercises such as side planks.

Your knee is in extension

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Related to the sense of hearing it helps invoke movement by reacting to a specific piece of music.

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The movement is inspired by the body organs pistons and tensions. It’s by sensory organs. It’s an awareness of ourselves and how we move

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It’s often something you can touch and move with such as a scarf or a pillow

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Pictures or quotes or movie images can often inspire a visual reaction and create movement.

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Is theme based work

For ideational I went with the theme around the world and I felt as though everything that centres the world is yourself if you didn’t have your self then you would be unable to function and also motivate life. So I centred my piece around moving around me. Around myself I used levels to show that not everything about me is happy and inspiring. It’s sometimes low and sad but sometimes I’m crazy and funny. I move my arms in often spinny ways to show that life is free and light but sometimes it can drug us down

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We had to create a solo based on several things, such as travel , jump, levels, isolation, turn and change of direction. We also looked at speeds of which we can move (1-very slow, 2-slow, 3-normal speed, 4- fast pace and quick.)

We made a number of actions one by one and then we were able to create a sequence out if them we also jiged them around and played around with them.

The order became the action we would start with and end with. Then we drew a line from a to be and had to work out how to incorporate this sequence into using the floor space as the line we drew.

The speed also had to change and go up and down the scale while keeping or order correct and trying to follow the line we drew.

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Our visual stimuli was a painting done by banks. He’s an unknown artist that will often graffiti political murals onto walls all around the world often leaving interpretation up to the eye of the beholder.

During this project we were placed into pairs I was partners with Pepe, and we looked at different ways we could interpret this image and we came up with a fair few ideas but we settled on the idea that as a society we are often forced to grow up too soon. We have pressure put on our shoulders by the older generation (parents or guardians often) and feel the need to copy the way they act and mature as quickly as possible. The pressure of society does this to us.

So the idea we had for our piece was to show the quickened process of growing up. How willing are parents are at the beginning stages of life to play and have fun with us before forcing in some way older life pressures on us before we are ready.

At the begging of our piece we would show that fun, loving , playful side of being a grown up with their child. So Pepe made a paper hat that would become a representation for childhood. And showed that process or craft at the beginning while the child (me) was being impatient and playful waiting for the (dad in this case) to give them that hat (childhood) ad once the hat was placed on the child’s head they started to play together. Flying around like planes spinning around each other and going under each other’s arms that show of playfulness.

The second part to this was the neglect of childhood from the adult. Pepe started to ignore me as I try to repeat the games we played at the start often dodging me and looking at his phone instead of looking at his child. I as a child grew fed up and stompy from being ignored when all I was trying to was okay games. We used a lot of levels within our piece as well as speeds. Our start was slow before becoming fast passed and playful. We also started on the floor before standing up and using high levels to vary our planes and make it seem as if we were flying. During the second part we both go into different speeds of ourselves. Pepe slows down and very rigid and contained in himself while I as a child am still fast paced and open with my body.

As I get more fed up of being ignored I make Pepe stop in front of me and try to force him to play with me but he ignores me and bumps my shoulder making the hat fly off my head. As I try to go get it Pepe picks it up and gives it back to me. I’m happy and try to put it on my head but he snatches it away and unfolds it into a newspaper. As I look at it we have this silent moment between us as the tension is heavy and I’m then given a phone which I continue to stare at for a moment before attempting my first selfie my first phone call anything before we turn back to back and walk away from one another.

It’s that moment of being told your childhood is over.

Our music was played by us as we wanted two different songs done one was George Michael freedom which we thought was such a playful song with the lyrics  (Heaven knows I was just a young boy

Didn't know what I wanted to be (Didn't know what I wanted to be)

I was every little hungry schoolgirl's pride and joy

And I guess it was enough for me (And I guess it was enough for me)

We saw them as childhood in lyrical form. We then pause the music during our stand off to one another before playing lost boy which is all about not growing up not wanting to.

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So how I did this one was by picking an instrumental piece without words as it’s slow and calm and my idea for this was; I knew the words to the song and so would the viewers but they couldn’t hear them so it was like I was in my own bubble where I could hear the song but not the words as if I was alienated from the outside world. Disconnected to the point I couldn’t hear and feel the full extent of my surroundings.

But I enjoy it within the moment. I enjoy the feeling of being so connected to myself and what I can feel of myself rather than focus on trying to be accepted by the surroundings I surround myself with.

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During tactile I wanted my body to be playful and fun as if I was enjoying my moment. I didn’t use music as I thought it would draw away from the moment I was in. It’s a moment of warmth and rejection it was conflicting but so was the colour red of the scarf it’s an angry colour which I think also influenced my movement to be calm and collected it’s the opposite.

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Anesa,Zander, Aydan, Matthew

Stimulus; ideational

Our stimulus was ideational as it was theme based. We decided our theme would be control and as we broke this down we also explore the change of power, hierarchy and support of equality.

At the beginning of our piece we explore the support and strength standing together and equality brings we then explore pain and effort through a hierarchy and we move on to a change of power over time and how quickly one empire or person can fall when support is taken away.

Group role; the initiator/contributor

As we began to develop ideas we began to look at feedback past revived on movement pieces and some examples of feedback are;

Finding ways to travel when trying to get to a set destination

To challenge strength and positions

To look at different levels and how they can vary in a group.

So I took these into practice and while I questioned certain ideas the group had I only did so to help develop them. Often ideas would lead to sometimes standing still at certain points and I thought we could find ways to keep moving even if we needed to be in a set position.

And when looking at the positions we found ourselves in I questioned how we could show status within our own hierarchy to show that power dynamic and this lead to the exploration of levels and also how we would rise from those positions. I questioned how we could do this to show these set positions.

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We were put into our groups today ! I’m exited to work with myn. It’s a good strong group. I am worried about my limitations though as I don’t always feel comfortable during movement as I judge myself. But I’m sure it will work out great.

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It’s located in the upper back and connect  ya to the base of your neck and spans across the upper back towards the shoulders and extends to the middle of the back.

The fictions involve rotation and movement of the neck shoulders and arms.  It also stabilises the spine and helps improve posture.

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1st exercise -shrugging of the shoulders

Move your shoulders up and down together and then alternate between them allowing them to warm up to prevent injury.

It supports the arms and moves your shoulder blades. Strengthening them and allowing support when going into other exercises such as plank. Push up

2nd exercise-

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The adductors are located in the inner area of the thigh.

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These are responsible for bringing your legs towards the centre of your body. The actual motion of bringing your leg into the centre of your body is called addiction.

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The exits are located in the middle of the forearm and it’s real name is flexor carpi radilalis

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The extenders are a group of nine muscles the the back of the forearm that allow actions through the wrist and fingers

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The muscles sits to the side of the hip and upper leg are called the abductor muscles. The main functions is to move the leg out and away from the midline of your body (this is called abduction)

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Located in the upper chest spanning the breast bone and connect to the front walls of the chest with the bones of the upper arm and shoulder. There are two muscles that span each side of the breast bone

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It’s a arge muscle group located at the front and sides of the thigh. It has four parts: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

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The biceps muscle is located at the front of your upper arm. The muscle has two tendons that attach it to the bones of the scapula bone of the shoulder and one tendon that attaches to the radius bone at the elbow

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Your hamstring muscles are located in the back of the thigh, starting at your hip and inserting to the knee. Hamstring tendons attach them to bones in your pelvis, knee and lower leg.

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in the front portion of the neck Running the length of the neck. And into the bottom and into the collar bones

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The gastrocnemius is the larger muscle in the calf it starts at the back of the femur and pattela (knee cap) it then joins into the soleus which is in the lower part of the calf.

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The gluteal muscles are located below the back and upper legs. They are the gluteus maximus (butt). They help us sit down.

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It’s the largest muscle in the upper body flat muscle covering the width of the middle and lower back.

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It’s in the back of the lower part of the leg in the calf. It runs from just below the knee to the heel.

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The trapezius begins in the lower neck and abs spans the length of your shoulders and your shoulder blades and into the upper and middle back.

It is an active postural movement muscle.

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Where is it in the body and the function. 

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Where is it in the body and the function. 

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Liked in the middle trunk of the body. Between the ribs and the pelvis on the front of the body.
The abdominals support the trunk and then allow movement and hold organs in place by regulating internal abdominal pressure by the location of muscles.

Five main muscles located in the abdominals;

External obliques.

Internal obliques.

Pyramidalis.

Rectus abdominis.

Transversus abdominis.

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The rhomboid is connected to the shoulders blades located in the upper back.

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This muscle is is more than a muscle it’s a group of muscles and tendons which run the length of the spine it runs from the hips and lumbar region to the bottom of the skull.

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The outer part of the upper arms it rests just below the shoulder blade (scapula) and is attached the the fore arm (ulna).

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Coming back into class was fun ! I also realised that I lost a lot of stamina over the holidays with a lack of effort into fitness and I struggled during the warm up sessions and became unable to complete to full capacity. I notice I’m
Still strong in the core and I can still do my fully extended plank but jumping jacks and jumping I struggle with.

We also did some of our starting group work and we looked at the theme monkeys it was interesting looking at it from a contextual view rather than a literal. We didn’t just do movement as a literal monkey we took that movement out into inspiration from it and fluidity.

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The tricep makes sure humorous bone stays in place and non injured , it also helps with the movement of the arm such as the addiction and abduction of the arm at the shoulder.

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Can retract the the shoulder blades and/or scapula. It also can also elevate, depress, retract and rotate the shoulder blades and scapula.

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The rhomboidal help support good posture and connects the shoulder blades and rib cage to the spine. It also gives stability to the upper body

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It’s helps keep us stabilised  when running and walking. It’s a very powerful muscle and helps gives us power when walking running jogging.

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It connects the bone of the upper arm to the spine and the hip. The muscle is responsible for many things transverse extension also known as horizontal abduction, flexion from an extended position, and internal rotation of the shoulder joint.

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The erector spinea help extend and flex the back and help maintain strong posture and overture of the spinal cord.

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There are 3 sets of muscles within the gluteal muscle. You have the gluteus maximus, gluteus medius and the gluteus minimus.

The gluteus maximus helps the hip extensors with power and lift. It also helps with knee stabilisation and also femoral external rotation and abduction (femoral bone).

The gluteus medius and minimus helps prevent injury they also abduct and externally rotate the femur. Also the the primary reason for stability within that region.

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The gastrocnemius and soleus are the main power source/ plantarflexor of the ankle joint and muscles. This muscle is also a powerful knee flexor as it’s collected to the pattela.

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Triceps dips !

To perform this exercise we need a chair and a good stable position in neutral to help balance the body as you lower yourself down to a seated position. This elongates the legs and allows the triceps to contract.

Increasing triceps strength brings stability to your shoulders and arms, improves flexibility, and increases range of motion.

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1st exercise- lay down and open and close the legs.

Lay down on your back and bring your head into a tilt upwards with your hand under your head and framing the neck allowing it to be supported. Bring your body into an L position with the legs in the air then slowly move them apart into a split potion and then bring them back together.

You can do one leg at a time or both together.

Hips are in flexation addiction

And the knees are in extension

2nd exercise - side leg raises

Lay down on your chosen side first bend the leg that is positioned on the floor keeping the knee in line with your body and bring the leg resting on your anchored leg into the air in a straight line keeping in line with your body.

This helps strengthen your adductors and allows you to support exercises such as a side plank.

Your knee is in extension

You can also lay on your back. And bring the leg from the floor into the midline of your body to meet the opposite leg on the midline of the body.

Lay on your back. And you can also use this exercise for abduction and adduction. So while laying on your back you can also bring the legs together in a bent 90 degree angle. The legs should be off the ground in a bent angle. Feet flexed or pointed and slowly lower a chosen leg into a right angle while on line with your hips. And then bring that leg back up to meet leg. Then move the opposite leg down repeating this exercise.

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Shoulder shrug

Stand up with a long back and a good posture creating a nice tall spine.

Raise your shoulders as high as you can get them, as if attempting to touch your ears with your shoulders. Hold for a count of two as you don’t want to strain the muscles  Release them back into their relaxed positions.

Repeat 20 times to get the full effect.

pulls your shoulders back and helps stabilize your neck and upper back.

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Bringing the shoulder blades together allows for them to be stretched and then releasing tension within the shoulder blades this allows flexibility and for them to strengthen

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Place the ball of your foot into a wall or a step and gently lean into it. It will gently stretch the lower part of your calf and also the back of your heel.

Tenses the muscle but then creates a stretch up the muscle causing tension release and the muscle being worked means it’s less likely to injure as it’s warm and functioning

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Superman

First position is to lie face down with your chin facing the ground, your arms spread forward, and your toes pointed( not flexed) .

By contracting your back and shoulder muscles, pull your arms and legs a few inches off the ground. Try to get your hand and feet elevated around the same height. Try to hold this position for 15 to 30 seconds. This should contract your lattimus dorsi.

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Superman

First position is to lie face down with your chin facing the ground, your arms spread forward, and your toes pointed( not flexed) .

By contracting your back and shoulder muscles, pull your arms and legs a few inches off the ground. Try to get your hand and feet elevated around the same height. Try to hold this position for 15 to 30 seconds. This should contract your lattimus dorsi.

But the Benefits extend to the erector spinea as it Adds muscle and strength to the erector spinae.The Superman is a great low-level exercise that benefits the beginner to the advanced lifter. You’ll build isometric strength and endurance in the lower back, which is further helps your core muscles to the core musculature.

The exercise creates a curve in the back which extends the spine as well as creates a rounded motion to it

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The benefits of a squat are;
To help improve mobility
Strengthen certain targeted joint bones
Helps work out most lower body muscles
Strengthen the core

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Standing in a neutral position raise the body up onto The balls of the feet stretching the back of the leg. You should feel a slight stretch.

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Extend the arm and allow the palm to face away from the body in an upwards position from the chest. Then take the opposite hand and place a light strain against the fingers of the extended arm causing it to extend

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Extend the arm and allow the palm to face towards the body then place the opposite hand and pull the hand towards the body causing a light stretch through the forearm.

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Bring the leg up to line up with your hoops before moving it side ways away from the midline of the body to the side angle of your hips allowing the abductors to move said leg away crating a sideways L shape with the leg before gently lowering repeat in either side of the body with the dominant leg on depending side.

This helps muscle to form as well as flexibility to develop and the muscle to strengthen

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Plank with side taps

As you chose your chosen plank position you bring your arm up and across the body to tap the opposite shoulder. This works the pectoral muscles as you rest your entire weight on your arms and as one come off your weight spreads across the upper body working the biceps , the pectorals the triceps the trunk and the deltoid muscles. This helps tone and strengthen the pectoral muscles as well as providing stability and stamina to the upper body.

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Stand upright with your back against a wall and feet shoulder-width apart.

Slowly bend your knees, sliding your back down the wall for a count of five until your knees are bent at an angel that feels comfortable to you. Do not bend over a 50 degree angle, as it will put too much strain on your knees. Hold this position for 5 seconds.

Straighten your knees by slowly sliding up the wall until you are fully upright with knees straight.

Repeat 10 more times.

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Push ups

When doing a push up Begin in a hands and knees position with your chin tilted towards the floor. Place your hands on the ground on either side of your shoulders they should align under the body. Your knees should be at a comfortable distance apart almost in natural stance but on your knees. Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted as this helps support the push up position. Pause for a second in the lowered position as this helps for fill the full benefits of a push up. Exhale as you push up from the ground to your original  position.

This helps contract and extend the muscles and cause a strength and sustainability of stamina when in this position.

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Single-Leg Glute Bridge

Lie on the floor faceup with your knees bent and feet flat on the floor, hands at your sides. Engage your core to press your low back against the floor. From this position, lift your right foot off the floor and extend your leg.

Push off your left foot, engage your core, and squeeze your glutes as you lift your hips and do a glute bridge.Slowly lower your hips back to the floor..

For greater hamstring activation, move the foot on the floor slightly farther away from your butt.

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Rolling the head in semi circles as not to strain the neck muscles toward the back and toward the chest imagining an apple under neath your chin

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Cycling

By leaning the body back onto your back you bring your legs into a bent position in the air and then bringing the hands behind the head to frame the neck then scowling curl the head upwards and as if an apple were beneath the chin keeping said chin away from the chest. Then side by side bring a hand away from the neck and to the opposite hands leg. Bringing hand across the body to tap the opposite knee.

This engages the core and also the spine and lower and upper back and shoulder muscles.

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It’s the only muscle that can flex the distil interphalangeal joints in the fingers it also flexes certain muscles in the wrist

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The main fiction of this set of muscles is to allow the writs to extend and they allow other movements through the fingers and wrists.

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To move adjust the leg away from the mid line of the body allowing flexibility and motion to move away from the midline of body and walk run squat are some examples of actions the abductors allow us to do.

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The pectorals act as a sort of protector along with the ribs of the lungs. There major actions are adduction, or depression, of the arms. And they help support the upper body when in a plank or push up position.

They also help the rotation of the arms at an axis along with the deltoids.

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The muscle allows the leg to  extend at the knee joint and to flex the thigh at the hip joint.

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The main functions of the biceps are the flexion and outward rotation of the upper arm This is facilitated by a 90-degree rotation of the muscle as it connects to the radius. It is a flexion muscle.

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The main function of the hamstring is to flex the knee it also helps extend the thigh at the top of your leg joining your hip and rotate your lower leg from side-to-side when your knee is in a bent position.

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Helps support the neck and head while keeping it supported and strong allowing it to turn any side and Bend

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The trunk is supported by the abdominals they also allow movement of the waist and hips and hold organs in place by regulating internal abdominal pressure.

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During movement on Friday we chose a class theme and decided to look at how to take the literal and make it influential rather than looking at exactly how a monkey moved we looked at the theme of inspiration.

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Abduction is to move the leg away from the midline of the body.

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Addiction is to bring the leg into the midline of the body.

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The deltoids spam the shoulders which is a ball in socket joint and connects the arms to the main frame/trunk of your body.

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The deltoids help control arm movement and help with the change of direction of the arm movement. The deltoids also help protect the shoulder joint from damage and stabilise the arm movement and the frame of your upper shoulders and back.

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Plank taps

By going into a plank position having legs and back in as straight alinement with each making sure the back doesn’t not dip to far which causes a bad bend in the back. The arms must be drawn in a line to the shoulders. And then slowly bring your hand off the ground and to touch the opposite shoulder. Doing the same to each arm several times.