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Personally I have found the periodisation structure that we receive at LCDS to be really effective on my energy levels and physical self regulation.

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Reflection about being well rested vs being sleepy in ground based

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Reflection about being well rested vs being sleepy in ground based

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Periodization is a systematic approach to training that involves dividing an athlete's program into specific periods or phases with different focuses, intensities, and goals. It aims to optimize performance by strategically planning training cycles to peak at desired times, typically during important competitions or events.

Periodisation aids in:

-Enhancing attainability of goals

-Reducing injury

-Sustaining and replenishing energy levels

-Rest

At LCDS periodisation occurs through the implementation of shorter weeks, which are scheduled every term. This approach enables us to strike a balance between resting and staying active, ensuring that we avoid prolonged periods of inactivity.

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Ensuring sufficient water intake is essential for multiple purposes: maintaining body temperature or thermoregulation, lubricating joints, averting infections, supplying nutrients to cells,tissue repair, and sustaining organ functionality. Adequate hydration also enhances sleep, cognitive functions, and emotional state.

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After improving my water intake I haven't noticed any significant changes. I drank extra water before and during class. While doing the excercises I felt that there was no change in energy levels

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Realizing the importance of hydration, I acknowledge my lapse in not drinking enough water. To improve, I plan to establish a daily water intake routine, by following the recommendation of water intake on the slides in google classroom under the section of hydration in dance science. Prioritizing hydration is essential for overall health, and I am committed to making this positive change for my well-being.

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The sleep cycle, as detailed by the National Heart, Lung, and Blood Institute, comprises four stages: NREM1, NREM2, NREM3, and REM. NREM1 and NREM2 are light sleep phases, NREM3 is crucial for physical restoration, and REM (Rapid Eye Movement) is associated with vivid dreaming and cognitive renewal. As individuals progress through these stages, the cycle repeats, influencing overall sleep quality. Adequate sleep is vital for maintaining physical health, cognitive function, and emotional well-being, emphasizing the importance of understanding and prioritizing each sleep stage. (Based on information from https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep)

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-The importance of hydration. (2018, June 22). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/#:~:text=Drinking%20enough%20water%20each%20day,quality%2C%20cognition%2C%20and%20mood.

-Betsy_Pray. (2020, August 24). Three Reasons to Safely Drink out of Plastic Water Bottles | Facts About BPA. Facts About BPA. https://www.factsaboutbpa.org/blog/three-reasons-safely-drink-out-plastic-water-bottles/

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-Sleep Phases and Stages | NHLBI, NIH. (2022, March 24). NHLBI, NIH. https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep

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I will upload a video of me doing a warm up.

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I will write reflections about a class in which I warmed up before and one in which I didn't.

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RAMP is a mnemonic to remember the different phases within warm-up. It is important to cover all aspects of RAMP to fully prepare for class. The first one is 'R', which stand for 'Raise your heartbeat, temperature and breathing', which you can do by running, jumping, etc. The second one is 'A', 'Activate your muscles', which is doing dynamic and active stretching. The third one is 'M', 'Mobilise your joints', in which you can do leg swings, shoulder, wrist, ankle, neck rolls, etc. The last one is 'P', 'Potentiate movement', in which you do class specific exercises, for example plies for a ballet class, or shoulder stands for a ground-based class. Balance exercises are also apart of 'P', for example tip toe walks or single leg rises. The last thing in 'P' is core strength, for example doing bear crawls or plank.

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In this section I will write a reflection about my own nightime routine and how it helps me get enough sleep.

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Warming up before a dance class is crucial for several reasons. Firstly, it prepares the body physically by increasing blood flow to the muscles, making them more pliable and less prone to injury. A proper warm-up also enhances flexibility and range of motion, vital for executing dance movements with precision. Additionally, it raises the heart rate and boosts circulation, promoting better oxygen delivery to the muscles, improving overall performance. Beyond the physical benefits, warming up mentally prepares dancers for the class ahead, helping to focus their concentration and enhance coordination. In essence, a thorough warm-up is an indispensable ritual that safeguards both the dancer's well-being and the quality of their artistic expression.