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Through the format of a reflective commentary [utilising Microsoft Word [only], you will draw together the above strands through relating them to your own dance practice and knowledge.

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Through the format of a reflective commentary [utilising Microsoft Word [only], you will draw together the above strands through relating them to your own dance practice and knowledge.

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It's crucial what we eat, at what time and how much we eat, we may feed our bodies too much or too less(Source B);

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It's crucial what we eat, at what time and how much we eat, we may feed our bodies too much or too less(Source B);

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UPMC (2013) A Dancer's diet. [Online video] Available from: https://youtu.be/gXBQPW5vMCY [Accessed 14 December 2017]

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Dance teacher or coaches may have a influence on their female student making them think they are to fat encouraging them to lose more weight which could lead to losing muscle. For example (source B); 

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Dance teacher or coaches may have a influence on their female student making them think they are to fat encouraging them to lose more weight which could lead to losing muscle. For example (source B); 

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IOC (2010) Healthy Body Image # 3 - Anezka Ruzicka - Gymnastics [online video] Available from: https://youtu.be/Pl2P9VVv6oE [Accessed 14 December 2017]

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Healthy Body Image # 3 - Anezka Ruzicka - Gymnastics

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The four "Hungry for Gold" videos are an educational tool aimed at athletes, parents, coaches and support staff, as well as administrators, informing them about the female athlete triad as well as the related health implications.

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The physical and psychological considerations of health and wellbeing

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The physical and psychological considerations of health and wellbeing

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The physical and psychological considerations of health and wellbeing

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Using your dance ability can be beneficial for other physical activities (source D); 

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Using your dance ability can be beneficial for other physical activities (source D); 

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Bodybuilding.com (2016) Mike Vazquez | Performix Athlete Profile. [Online video] Available from: https://youtu.be/PddiyEe6UEI [Accessed 14 December 2017]

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Mike Vazquez | Performix Athlete Profile

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Through a unique blend of breakdancing, calisthenics, and traditional barbell movements, Vazquez has created a signature training style and a body marked by speed, power, and real strength.

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(Source D)

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The verities of knowledge, skill, training and style you develop from a dance school you can't gain that no where else. It's a personal experience when your a student at a vacation all dance as dancers would agree with me (source A); 

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The verities of knowledge, skill, training and style you develop from a dance school you can't gain that no where else. It's a personal experience when your a student at a vacation all dance as dancers would agree with me (source A); 

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The Julliard School. (2016) Juilliard Dance Division Overview [online video] Available from: https://youtu.be/v6i1qbEPb64 [Accessed 14 December 2017]

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Juilliard's Dance Division offers intensive training to young dancers in classical ballet and modern techniques, including Graham, Limon, Cunningham, Taylor, and Ohad Naharin's "gaga." Juilliard dancers work regularly with prominent visiting choreographers and have many opportunities to perform on the stages at the School.

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Man and woman have to watch how much calories they intake, they both need different amount of it but woman especially have to keep a eye on their calories intake as they gain weight quicker than men (source B);

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Man and woman have to watch how much calories they intake, they both need different amount of it but woman especially have to keep a eye on their calories intake as they gain weight quicker than men (source B);

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"A healthy diet should provide us with the right amount of energy (calories or kilojoules), from foods and drinks to maintain energy balance. Energy balance is where the calories taken in from the diet are equal to the calories used by the body. We need these calories to carry out everyday tasks such as walking and moving about, but also for all the functions of the body we may not even think about. Processes like breathing, pumping blood around the body and thinking also require calories.

So, foods and drinks provide the calories we need to go about our daily lives, but consuming more calories than we need over a period of time will cause weight gain. This is because, any extra calories we consume but we don’t use, will just be stored as fat."

British Nutrition Foundation (2016) A healthy, balanced diet. [Online] Available from: https://www.nutrition.org.uk/healthyliving/healthydiet/healthybalanceddiet.html [Accessed 14 December 2017]

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1. Healthy eating is about having a balance of different foods and nutrients in the diet for good health and wellbeing.

2. No single food or food group can provide everything we need to be healthy. Eating a variety of different foods from each of the food groups can help us get the full range of nutrients our bodies need.

3. Fruit and vegetables are a key part of a healthy diet, and we should aim to get our 5 A DAY or more if we can. This can be from fresh, frozen, dried or canned fruit and vegetables.

4. Starchy foods like bread, potatoes, pasta, rice and other grains are part of a healthy diet, but the quality of what we choose is important. It is a good idea to choose wholegrains like wholemeal or rye bread, wholewheat pasta, oats and potatoes with skins to help us get enough fibre and other important nutrients.

5. Plant-based protein foods like beans, lentils, chickpeas and other pulses provide protein and fibre and are naturally low in saturated fat. It is good to include these regularly in the diet

6. Animal protein foods like fish, eggs, meat and dairy (milk, yogurt, cheese) provide a range of vitamins and minerals and can be part of a healthy diet.

It is best not to eat too much red and processed meat.

It is recommended that we have two portions of fish a week, one of which should be an oily fish like salmon, mackerel or sardines.

Dairy foods provide protein, calcium, B vitamins and iodine. It is best to go for lower sugar versions (for example natural yogurt) most of the time. If choosing plant-based dairy alternatives, then look for those that are fortified with calcium and ideally other vitamins and minerals.

7. It is best to choose healthier fats like vegetable, nut, seed or olive oils most of the time and to not to have too much of sources of saturated fat such as butter, coconut or palm oils.

8. We probably know that we should not have too many foods or drinks that are high in saturated fat, salt and sugar such as chocolate, cakes, biscuits, pastry, crisps and fried chips. If you include these, try to keep portion sizes small.

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Healthy eating is about having a balance of different foods and nutrients in the diet for good health and wellbeing, including fruit and vegetables, starchy foods, protein foods, dairy foods, healthier fats, and not too many foods or drinks high in saturated fat, salt and sugar.

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Anatomical and physiological considerations for the dance forms and genres studied within Shockout Arts 

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Anatomical and physiological considerations for the dance forms and genres studied within Shockout Arts 

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(Source A

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i. Anatomical and physiological considerations for the dance forms and genres studied within Shockout Arts

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It's rare for fire to happen in a dance studio but it's always safe to be ready for at all time (source C) 

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It's rare for fire to happen in a dance studio but it's always safe to be ready for at all time (source C) 

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"Create an evacuation plan and post a diagram of it in every room of your studio.  Have a practice drill every now and then and make sure it is done on different days so all your staff will be confident to participate.  Make sure exit signs are clearly marked and prepare for all reasons you may have to evacuate (fire, gas leaks, natural disasters etc).  It is good to have at least a couple (if not all) staff members with first aid certificates. "

The Dance Teacher. (2013) SAFETY IN THE DANCE STUDIO [BLOG] Monday, April 22, 2013. Available from: http://thedanceteacher.blogspot.co.uk/2013/04/safety-in-dance-studio.html?m=1 [Accessed 14 December 2017]

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As the occurrence of dance teachers being sued increases, it is important for us to remember that all organisations have a duty of care to ensure that employees and students remain safe at all times.It is a studio owner's moral, legal and financial obligation to do a checklist of possible hazards and safety issues around the studio and to remedy any problems.

Any liquid should be removed from the floor surface immediately.Loose thread in carpeted areas should be snipped. Broken tiles or uneven floor surfaces should be fixed as soon as possible with a sign put over the offending area until that happens.Minimise clutter and remove anything that can be tripped over.

Low hanging light fixtures, signs and other features that come within a few feet of the height of an average person are a no-no.Make sure that hanging pictures and mirrors are securely fixed to the wall.

Pick up/drop off areas outside the studio can be quite dangerous.Some studio owner's create separate pick up and drop off areas for this reason.It also may be necessary to install security cameras outside the studio as well as in foyer/reception areas to monitor any unwanted visitors.

This may sound like a very basic requirement but it necessitates a lot more attention to detail than one would think.Ballet barres, floors and toilets should be cleaned daily to minimise the spread of germs.Don't forget to restock toilet paper and soap too.The domestic 'hands free' soap dispensers which are available in supermarkets are a great idea.

Create an evacuation plan and post a diagram of it in every room of your studio.Have a practice drill every now and then and make sure it is done on different days so all your staff will be confident to participate.Make sure exit signs are clearly marked and prepare for all reasons you may have to evacuate (fire, gas leaks, natural disasters etc). It is good to have at least a couple (if not all) staff members with first aid certificates.

You should have a section on safety in your Staff Handbook.Safety procedures should be visible to all staff on duty also.If you have student handbooks or newsletters, safety should feature in these every now and then so that parents and students are aware of requirements and procedures.

If everyone is working toward a safe environment for your studio hopefully it will be a happy one too.Bye for now,

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As the occurrence of dance teachers being sued increases, it is important for us to remember that all organisations have a duty of care to ensure that employees and students remain safe at all times.It is a studio owner's moral, legal and financial obligation to do a checklist of possible hazards and safety issues around the studio and to remedy any problems. Any liquid should be removed from the floor surface immediately.Loose thread in carpeted areas should be snipped.

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(Source C)

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Just as athletes when dancers are dancing they are still strengthening and lengthiness the body but dancer have to look effortless which take tremendous amount of training and skill which athletes struggle to do (source D) 

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Just as athletes when dancers are dancing they are still strengthening and lengthiness the body but dancer have to look effortless which take tremendous amount of training and skill which athletes struggle to do (source D) 

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DaBestofs. (2014) Misty Copeland: "Ballerinas Are Athletes Too" [online video] Available from: https://youtu.be/h-9TU-zgFzw [Accessed 14 December 2017]

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How uniform complements dancers movements (source C)

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How uniform complements dancers movements (source C)

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"A look at the relationship between dance and political movements in the twentieth century is presented. Modernist art coexists and indeed thrives in companionship with totalitarian ideologies."

Mary Anne Santos Newhall 2002, "Uniform Bodies: Mass Movement and Modern Totalitarianism", Dance Research Journal, vol. 34, no. 1, pp. 27-50.

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Learning the correct terminology for the muscular and skeleton system in a practical lesson would prevent all student at Shockout Arts from injuries (source A); 

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Learning the correct terminology for the muscular and skeleton system in a practical lesson would prevent all student at Shockout Arts from injuries (source A); 

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1. Frontalis
2. Orbicularis oculi
3. Trapezium
4. Brachioradialis
5. Forearm flexor
6. Brachial
7. Deltoid
8. Serratus anterior
9. Biceps brachii
10. Adductor
11. Rectus femoris
12. Sartorius
13. Tibialis anterior
14. Gracilis
15. Gastrocnemius
16. Pectoralis major
17. Rectus abdominis
18. Linea alba
19. External oblique
20. Tensor fasciae latae
21. Iliopsoas
22. Pectineus
23. Vastus lateralis

Contemporary- Dance (2010) BASIC DANCE ANATOMY. [Online] Available from: http://www.contemporary-dance.org/dance-anatomy.html [Accessed 14 December 2017]

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Suicide definitely deserves to be taken more seriously in the dance industry, there is talented dancers taking their own life due to the amount of pressure they under (source E); 

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Suicide definitely deserves to be taken more seriously in the dance industry, there is talented dancers taking their own life due to the amount of pressure they under (source E); 

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"Just over two months ago, one week before the end of the New York City Ballet's winter season, Joseph Duell, age 29, one of the company's principal dancers, took his own life. It is shocking when someone commits suicide and it is shocking when someone you know commits suicide. But when there is a suicide in the midst of a ballet company, the shock is mixed with a bewilderment that shakes our world to its very foundations.

Classical ballet dancers must study from the age of eight for 10 years before they might - just might - move in a way that is interesting and beautiful to watch. As professionals we work 12 hours a day for six days a week. We inhabit an environment of order, routine, discipline, beauty and youth. Our obsessive preoccupation with physical perfection is the external result of a deep, silent and very private spiritual commitment."

The New York Times. (1986) REACHING FOR PERFECTION- THE LIFE AND DEATH OF A DANCER. [Online] Available from: http://www.nytimes.com/1986/04/27/arts/reaching-for-perfection-the-life-and-death-of-a-dancer.html?pagewanted=all [Accessed 14 December 2017]

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Just over two months ago, one week before the end of the New York City Ballet's winter season, Joseph Duell, age 29, one of the company's principal dancers, took his own life. It is shocking when someone commits suicide and it is shocking when someone you know commits suicide. But when there is a suicide in the midst of a ballet company, the shock is mixed with a bewilderment that shakes our world to its very foundations.

Classical ballet dancers must study from the age of eight for 10 years before they might - just might - move in a way that is interesting and beautiful to watch. As professionals we work 12 hours a day for six days a week. We inhabit an environment of order, routine, discipline, beauty and youth. Our obsessive preoccupation with physical perfection is the external result of a deep, silent and very private spiritual commitment.

Dancing has no future and no past. It exists only in the moment it happens. It is life itself; no affirmation could be stronger. The source of a dancer's power is the energy that distinguishes life from death. For suicide to enter such a world as ours totally dislocates us, our values and our visions.

Sitting in the audience one evening I overheard a group of young girls giggling happily when they read that Joe was dancing. Their eyes twinkled and they held their hands over their hearts. Joe was handsome, with light brown hair, wide green eyes and a beautiful body. He was Prince Charming on stage and off. He was our matinee idol. But this was an ironic side effect of a career built on moral integrity.

I first knew Joe when we were in our last years at the School of American Ballet in the late 1970's. On sunny spring Sundays we would plan picnics in Central Park, imitating what regular school kids did, though our lives were already embedded in ballet. Joe was famous for the salad he always brought. It was full of every fresh fruit and vegetable to be found in the market, topped with every nut and seed to be found in a health food store. The dressing was Joe's special invention. The most amazing thing about the salad was its size. Joe confessed to having mixed it in his kitchen sink, which he swore he had scrubbed thoroughly first. It arrived at Sheep Meadow in a huge cauldron with a soup ladle to serve it. Joe's salad was different, generous beyond all requirements. It was wonderful.

Then there was ethics class, a short-lived offering by the school to try to expand our minds while we were not in motion. We didn't know what ethics were, and if we couldn't relate something directly to dancing, our interest in it was small. Except for Joe. He virtually conducted the class by himself, getting very excited about the metaphysical issues of right and wrong. He knew before the rest of us that a life in the Balanchine world involved a lot more than tights and toe shoes.

When Joe joined the New York City Ballet in 1975, his older brother Daniel had already passed through the School of American Ballet with flying colors and was on his way to becoming a principal dancer in the company. This no doubt enhanced the usual peer competition for Joe. Classical technique did not come easily to him. Perhaps less than most. He was tall and lean and turned-out, but elevation and pirouettes did not come naturally. He became intensely involved with his shortcomings, going to an exercise class that works on strength-building machines, using barbells to increase his partnering power and lifting weights with his legs until he developed thigh muscles beyond what is needed. His work habits were stoic. He monitored his diet, did not drink or smoke, went to bed early, and got up on time for an exercise session before the morning ballet class.

His leadership qualities first became apparent when he was 16. Members of S.A.B. were giving lecture-demonstrations with one of our teachers at public schools around the city. Joe was the one who called us all at 6 A.M., gave us a warm-up at 7 A.M. and then, often being the only boy who volunteered, did all the demonstrating and male dancing on the program. He also choreographed a ballet for us to the music of Elton John. It was very complex, and Joe was very specific about how he wanted each movement performed. Later he showed the ballet to Balanchine, who liked the movement very much but had reservations about the music.

During Joe's years in the company he choreographed several ballets for the S.A.B. Workshop, often incorporating the jazz movement he had studied. His ballet ''La Creation du Monde,'' to the music of Darius Milhaud, was considered so fine that it was performed by the New York City Ballet in 1982.

After he was in the company, Joe organized his own lectures where he would both speak and dance. He became coordinator of Ballet Guild luncheon programs and family matinee programs, which he would cast, choreograph and accompany with a lecture on the history and technique of classical ballet. He spoke wonderfully - he was clear, witty and very passionate.

Most of all Joe wanted to dance. He worked and worked on steps, musicality and presentation. Joe questioned technique. Fifth position -why has it been the central focus of classical ballet for over 300 years? He spoke with Mr. B. about this during Balanchine's last months. Yet Joe, like all of us, had been perfecting his fifth position for almost 20 years. Because his fascination with and love of dancing were total, his exploration of it never ended, only intensified.

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REACHING FOR PERFECTION - THE LIFE AND DEATH OF A DANCER

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Just over two months ago, one week before the end of the New York City Ballet's winter season, Joseph Duell, age 29, one of the company's principal dancers, took his own life. It is shocking when someone commits suicide and it is shocking when someone you know commits suicide.

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Illegal drugs may improve your performance but also affects your body, taking illegal comes with consciences. There's reasons why illegal drugs are illegal (source E) 

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Illegal drugs may improve your performance but also affects your body, taking illegal comes with consciences. There's reasons why illegal drugs are illegal (source E) 

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Life Noggin (2016) What Do Performance-Enhancing Drugs Do To Your Body? [Online video] Available from: https://youtu.be/4rUpX3QSPmw [Accessed 14 December 2017]

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What Do Performance-Enhancing Drugs Do To Your Body?

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Nutrition and hydration in relation to training for the dance profession

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Nutrition and hydration in relation to training for the dance profession

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(Source B)

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Nutrition and hydration in relation to training for the dance profession

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Prime example of how important it is to take care of what we intake as we not aloud to much of each food component (source B); 

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Prime example of how important it is to take care of what we intake as we not aloud to much of each food component (source B); 

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"Dancers may be at increased risk of poor micronutrient status due to their restricted energy intake; micronutrients that deserve concern are iron, calcium, and vitamin D. During training, dancers should give special attention to fluid and carbohydrate intake in order to maintain optimal cognition, motivation, and motor skill performance. For competition/stage performance preparation, it is also important to ensure that an adequate dietary intake is being achieved."

Med Probl Perform Art. (2013) Nutrition and nutritional issues for dancers. [Online] Available from:https://www.ncbi.nlm.nih.gov/m/pubmed/24013282/  [Accessed 14 December 2017]

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Nutrition and nutritional issues for dancers. - PubMed - NCBI

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It's crucial that a dance teacher can relate to their student, so that they can help and look after them at important times when a student is struggling as this video shows (source A) 

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It's crucial that a dance teacher can relate to their student, so that they can help and look after them at important times when a student is struggling as this video shows (source A) 

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DancelifeTV (2013) What Makes A Good Dance Teacher with Roni Mahler. [Online video] Available from: https://youtu.be/TxCeQIuT6Hs [ Accessed 14 December 2017]

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What Makes A Good Dance Teacher with Roni Mahler

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We recently started filming a ballet technique video with Roni Mahler. At the end of the 1st shoot, I sat down with Roni to talk about teaching and her career. Her wisdom and sincerity is inspiring. This is the first in a series Roni Mahler "shorts" we will release over the next few months.