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Ground Base Foundation - Observed (phrase 3)

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Ground Base Foundation - Observed (phrase 3)

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As a result of my injury, I was limited to having to watch the phrase being learnt and performed. Watching is so important as well as doing but by watching I was able to see and understand how our learning provided us with the tools to move in and out of the floor with strength and ease.

I decided to act more proactively in using the time to watch and learn from corrections and how placement can be used. I also talked amongst my peers to understand where the movement came from and how they were able to achieve it, to be able to continue to be socially involved and remain psychologically within the dance atmosphere.

My coping mechanism was if not to be physically able to dance but to be able top talk about how techniques that Arron had developed within us from the warm up. Using qualities within the exercises: solid- to be able to hold movements and show strength, liquid - to easily move between movements and gas to transfer weight easily.

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Ground Base Foundation (Phrase 3) Observed

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Ground Base Foundation - Shoulder tripod

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Ground Base Foundation - Shoulder tripod

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Ground Base Foundation (over shoulder tripod)

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After having the short week I tried to implement my methods of rest to be able to refresh physically and mentally.

Through improvisation, I find it very effective to be able to let emotions go and just get our movements of my body. this improvisation was created after the break and I felt it showed that after resting successfully I was able to increase my creativity and ability to find movement on the spot and stop over thinking everything. It also enabled me to feel more like myself and relax into the movement.

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The shoulder and Stag hold put high amount of pressure onto the arms and shoulders. This is a very clear example of high levels of stress onto the bones. I personally now have a problem with my arm but have previously broken my 5th metatarsal as a result of a lack of vitamins such as vitamin D, so it demonstrates the importance of taking supplements within our diet especially when in England we don't receive enough natural sunlight.

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Slowed releasing complex carbohydrates for lunch such as pasta really helped to lessen fatigue but also snacks such as banana or nuts helped maintain energy throughout the day. I really saw an improvement within my technique and it also helped me to maintain concentration to be able to get the most out of the class.

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Ground Base Foundation (shoulder tripod Phrase 1)

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Ground Base Foundation (shoulder tripod Phrase 1)

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This phrase although not using stamina strength, I needed upper body strength that I had developed over time with increased activity. I found that I was able to hold the shoulder stands more effectively and had higher levels of concentration.

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Ground Base Foundation (complete stab exercise) Dancer Caitlin Lim

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Ground Foundation (complete stab exercise) - Observed 

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Ground Foundation (complete stab exercise) - Observed 

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Within the stag exercises I really had to observe how weight can be held successfully. I was able to watch the key development throughout the weeks.

Through not being able to participate especially within this exercise I felt very annoyed, as I felt I was missing out on key techniques within the ground base technique. However I tried to change my perspective and use it at as opportunity, to inform myself how we could use the technique to develop all dance styles in which we can move on and off the floor and be able to lift ourselves. Through arm placement, we are able to move our body weight so much more easily and have the ability to move on and off the floor with ease.

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Ground Base Foundation (complete stag exercise)

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Through watching class I was clearly able to see how the structured class developed over time. Within the tripod stand to ease moving through floor work, it was evident how the process worked over time.

Through periodisation it was also easy to see how the classes worked. Although all ground bases classes were of the same structure, you could see how some classes more new material was learned and some enabled time to experiment with shoulder stands and certain techniques.

The class itself is very physically demanding and by incorporating the short weeks we were able to rest and recover to be able to have a fresh mindset to complete the next technique or phrase. However the short weeks didn't enable so much rest that we couldn't remember phrases or techniques in which enabled us to always develop forwards not having to go back and re-learn.

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When it comes to food, dancers are extremely vulnerable to certain messages and its always very important to consider the message that is being put across. Messages about body weight and antiquated ideals of what a dancers body should look like, have created incredible unhealthy stereotypes about a dancer’s body. For example, this is widely seen within the ballet industry as it it is very “look” orientated. It was found that “the overall prevalence of eating disorders was 12.0% (16.4% for ballet dancers)” (A. Michell (2014)

This shows that dancers may choose to intentionally reduce their caloric intake to lose weight and/or control their food intake, this as a result causes significant long term health problems. Consistent undereating can impede one’s hunger cues as the body naturally responds to the caloric restriction with a subsequent reduction in metabolic rate.

Research heavily looks upon the calorie awareness and suggests that it’s not only recommended that dancers refrain from relying too heavily on target calorie goals, but to understand what is needed to keep your body nutritionally stable and energized.

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Within nutrition I believe it to be incredible crucial in the ability to be able to effectively see the rest and positive effects of periodisation. to have a healthy and balanced diet that allows a dancer to gain enough energy each day helps to get you through the longer and more physically active days. For example Tuesday and Wednesday this term has about 5 hours over practical class, the need to be sustained throughout is crucial and allows for periodisation to work effectively.

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I also found the significant strengthening on periodisation. I tried to be very considerate to timetabling extra expertise and strengthening as not to disrupt periodisation. But if found that through increase in aerobic fitness I was able to keep up with periodisation more. The stronger my cardio fitness became the stronger my capabilities to lessen fatigue increased. I found that I was able to avoid burn out by considering time of years and allow the consideration to take rests and to know when to avoid activity.

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I found that after completing my chosen activities (swimming) I found a significant improvement within my mental capacity to learn new set phrases. So I therefore felt the significant improvement in dissolving not only physical fatigue but also mental fatigue.

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Result Of Rest Within Class - Ground Base

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Result Of Rest Within Class - Ground Base

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Mental - Take a bath to relax and allow the brain to relax, you could also watch tv/ Netflix to relax and not actively work mentally.

Spiritual - Complete a yoga class weekly, this will allow time to meditate.

Emotional - Watch something you relax to.

Social - Restored by not necessarily seeing anyone, as an introvert I find it takes a lot out of me to socialise with people for a long period of time. so therefore I need time to myself. Maybe read a book or go for a walk.

Sensory - Go for a walk or sit in a dark room or take a nap to avoid any screens, this will allow a refresh mentally.

Creative - 10 minute writing task, just write anything that you immediately think of. This allows unconscious thought to come out

Physical - Stretch everyday, have complete rest days. this will allow time to heal muscles that have been overworked.

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I wanted to specifically explore the ideas of psychological rest. As dancers we are trained to see rest as an opportunity for our body and muscles to recover however we never consider the highly important result of psychological rest. Rest is a way to effectively evaluate how you are coping, what emotions you are portraying and to understand what's going on. Fatigue is one of the most common result of injuries, however what about mental, social and psychological fatigue? Having your mind somewhere else or preoccupied can not just injure you but be a result to other peoples injuries.

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Rest is essential for physical and mental recuperation. Rest is an opportunity to repair and develop musculoskeletal structures, replenish nutritional stores. It is also an opportunity to be mindful over your day and allows development in motor learning (e.g. memory and execution of long movement sequences).

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I try to manage classes and self-assess what I can do and what I cannot. I try to reflect on how it makes me feel to be able to effectively manage how I feel.

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I try to understand how the injury works and I make sure to strengthen other parts of my body to avoid further injury.

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I make sure I keep my teachers up to date on my injury, I also have conversations about how it makes me feel to my friends and family. To make sure they know what's going on, I try my best to keep the conversation flowing.

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The research that I found had strong scientific backing from dance appropriate sources. With using strong methodised experimentation into psychological response to injury it covered a range of topics.

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Result Of Injury Within Class - Ground Base

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Result Of Injury Within Class - Ground Base

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I have at the moment (an unknown nerve impingement) within my right arm. This injury causes shocks all down my arm and neck and as a result I have been recommended to put no weight on the arm. I am awaiting imaging on the arm to be able to find out what's happening.

As a result this has caused a great unknown. I feel stressed to cause more damage however want to have the knowledge of what the injury is to be able to regulate pain and carry on within practical classes. I have felt incredibly constricted and hopeless in the inability to fix or adapt in some classes such as Ground Base Foundation. As it uses unadaptable use of arm to weight bare movements, I have been restricted to watch, however effectively watch to understand the concepts behind the movements and maintain an ability to obtain the movements.

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There is a strong need to establish effective coping strategies, and implement structured goals are more likely to facilitate positive recovery outcomes for performers.

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Implementation of Self-Efficacy - Coping Strategy

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Implementation of Self-Efficacy - Coping Strategy

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An injury overall is extremely difficult to deal with especially for performing artists whose physical capacity often defines their introspective and social identity, the implications of physical injury on all areas of well-being can be challenging. This can therefore potentially lead to negative psychological responses and social implications that in turn lead to maladaptive illness behaviours. The coping strategies of an individual and the support network they have at their disposal, play a key role during the recovery process, and influence the likelihood of positive outcomes.

High levels of self-efficacy can make all the difference when recovering from an injury. Self-efficacy is one's belief in their ability to implement effective strategies that provide solutions to specific problems. “Physical efficaciousness and expression are especially important for performers, with high levels of self-efficacy correlating with successful physical performance, it is also a key determinant for effective recovery from injury” (A. Bandura 1977). In addition to task related self-efficacy, the belief in one’s ability to implement effective coping strategies is important for rehabilitation.

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The Consequence of Build up of Injury and Normative Social influence

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The Consequence of Build up of Injury and Normative Social influence

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Injuries in which have not been caused by a traumatic event (commonly overuse or chronic) injuries becoming increasingly more painful overtime and most of the time are only partially restrictive. In which as a result, may not initially be categorised as an injury at all. Therefore, this type of injury is therefore “more likely to lead to the adoption of maladaptive coping strategies, that initially enable a performer to work through the worsening pain and dysfunction but ultimately collapse as the injury and its negative effects progress.” (S.Shaffer et al 1998) This coping mechanism is then reinforced through normative social influence, making recovery more difficult. This highlights the importance of adopting positive holistic approaches to well-being within education and other environments that influence sociocultural development within dance.

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1. Injury-relevant information processing
2. Emotional upheaval and reactive behaviour
3. Positive outlook and coping

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Characteristics of injury are factors that influence the biological, psychological and social/contextual factors

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This exercise was always performed after the warm up and focus groups. with this phrase being repeated and then at a quicker pace stamina was necessary to avoid fatigue.

I found by having better stamina and with using my breathing more effectively I was able to sustain the tripods as demonstrated for longer. meanwhile, being able to transfer weight effectively and quickly.

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This phrase continues to demonstrate movements in and out of the floor. But to also be able to show sustained hold and movements. When performing this phrase we continued to speed up and as it was often nearer the end of the class, a higher sustainability of energy was necessary.

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By the time we have come to this phrase we have already completed 1 hour of class exercises and the need to maintain energy and avoid fatigue is even stronger. So therefore, by eating large amounts completely carbohydrates before the morning class you are able to maintain higher levels of energy stores.

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Within this phrase, we moved in and out of the floor seamlessly. To be able to transfer weight quickly and being able to land softly to avoid injury to knees, you need a high level of concentration and energy. As we increased the speed of the set phrase this became even more essential.

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To be able to reflect on dance study we must label emotions successfully in methods such as writing journal to be able to reflect on the emotion. This can be used within my personal engagement within Hip-Hop groove. To be able to reflect upon the to me unnatural atmosphere and be able to push myself into a new environment caused emotions of discomfort, however by labelling the emotion I was able to let it go and open myself to new aspects of dance.

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Psychologically, rest is a key component to the ability to train and perform as a typical day in the life of a dancer can be highly demanding, physiologically, psychologically and emotionally. However, do we do it successfully? As written by Jessica Lowe, Trinity Laban Conservatoire, ‘In resting, a student is encouraged to observe themselves with attention to residual sensations, novel organisation of their self-image, and a general state of open awareness to their present experience.’

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The sources I've used are reliable, relevant and appropriate for talking about cardiovascular fitness, specifically aerobic fitness. I have personally found results in relation to the experimentation in swimmings benefits to be true, as I have had a positive result. I also found strong relevant sources specifically within using swimming as a way to avoid excessive use on joints like activities such as running.

However the sources were not specifically dancer appropriate and lacked backed knowledge from scientific exploration into specifically dancers (this being a result of favouriting sport).

But as a result of using qualified sources, I was able to use reliable evidencing to back up my views on the positive correlations when increasing stamina through aerobic respiration.

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All research that I have used, show strong meta data to back up conclusions. For example experiments shown within research into dancers nutrition, has shown a strong experiment proceedings with high percentages of dancers taking part allowing for stronger data collection.

However research into nutrition highly centres off of the ideal caloric intake and doesn't provide stronger evidence or basis on what types of food and how a balanced diet can demonstrate effectiveness to a dancer. I have found that high levels of scientific approaches don't focus on how to provide dancer with healthier knowledge on how to eat for the physical demands that they have but also the need for strong concentration and cognitive ability.

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To enable myself to utilise my time best, I created a timetable for each week to be able to see when I could timetable aerobic fitness (swimming). I chose to increase to 3 hours a week.

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Research Into Effects of Aerobic Fitness

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Research Into Effects of Aerobic Fitness

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There have been multiple studies led by dance scientists, have generated data on male and female dancers demonstrating that supplemental off-studio exercise training can bring about improvements of selected performance, and at the same time reduce dance injuries. These studies have observed “statistical associations” between specific physical fitness components, such as endurance, muscular power and “qualitative aspects of dance performance,” as well as injury prevalence.

However, these studies do not observe confounding variables that could also impact results of observes injuries and their severity. As the observed “effects” (i.e. dancing better or suffering less injury) are consequences of the increased levels of muscular fitness not aerobic fitness.

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How To Plan A Swim Workout | Structure Your Next Swimming Session

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Compared blood pressure, cholesterol levels, maximum energy output, and other measures of cardiovascular health across nearly 46,000 male and female walkers, runners, swimmers, and couch potatoes. Swimmers and runners had the best numbers, followed fairly closely by walkers. As you might expect, nonexercisers had the highest weights and resting heart rates and the worst cholesterol levels and overall fitness.

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View All Section Pages

Regular aerobic exercise will help you live a longer, healthier life. The health benefits of aerobic exercise include decreased risk of developing certain health conditions such as obesity, heart disease, diabetes and even some types of cancer. Exercise improves function of the heart and lungs and improves blood flow to the body's organs and tissues. It even works as a natural painkiller and stress reliever, spurring the release of "feel good" endorphins.

While any form of aerobic exercise is good for your body, there are certain health benefits of swimming-which is No. 2 in the list of best aerobic exercises as calculated by Dr. Kenneth Cooper. Adam Hindson, Cooper Fitness Center Dallas Swim Professional, explains the added health benefits of swimming and provides an example of a swimming workout.

Top health benefits of swimming

Aquatic exercise has the benefit of max calorie burn per minute and a minimum impact on joint tissue. You obtain max calorie burn in an aquatic environment due to the push/pull resistance of water. Any movement you do on land has a greater resistance when you do the same movement in the water. For example: try walking on a track and then try walking in a pool. Water forces all push/pull muscles to work through the entire movement while simultaneously exerting aquatic resistance through that entire motion.

Swimming also provides minimum impact on joint tissue. When we are in water, gravity has less of an effect on the body than when we are on land. All movements during aquatic exercise are supported with greater buoyancy and a reduced impact on the joints. Your body weight on land has a greater impact velocity than it does in water, which means land exercise is harder on your joints.

Swimming vs. other forms of exercise

It is widely documented that swimming is one of the best lifelong exercises available to us, regardless of age and health goals. The challenge for any swimmer is the investment versus the return. Investing in swimming as an exercise is like a roller coaster in the stock market. Your investment could pay immediate benefits if you take to the water or it might require a long-term approach to see gains. Getting healthy and fit won't happen over night. Make a commitment to daily exercise and you will achieve your fitness goals over time. Working with a swimming coach may help you achieve your health and fitness goals faster. A coach will help you identify your goals, help you improve your stroke, provide motivation to complete your swimming program and specify your workouts to your unique health and fitness concerns.

Below is a sample swim workout for individuals who are familiar with the four primary swimming strokes: Freestyle, butterfly, backstroke and breaststroke. If you are not familiar with these strokes but would like to learn, consider working with a swimming coach to learn proper form. Modify the workout to fit your skill level as needed. The entire workout can be completed freestyle, if needed.

Example swimming workout

Four Mini Ladders: All 25-yard segments include a 30-second rest for freestyle, and 45-second rest for backstroke, breaststroke and butterfly.

1st ladder: Up Ladder

25-yards Butterfly (:30 or :45 rest)

50-yards Butterfly (:60 or 1:30 rest)

75-yards Butterfly (1:30 or 2:15 rest)

100-yards Butterfly (2:00 or 3:00 rest)

2nd Ladder: Down Ladder

100-yards Backstroke (2:00 or 3:00 rest)

75-yards Backstroke (1:30 or 2:15 rest)

50-yards Backstroke (:60 or 1:30 rest)

25-yards Backstroke (:30 or :45 rest)

3rd Ladder: Up Ladder

25-yards Breaststroke (:30 or :45 rest)

50-yards Breaststroke (:60 or 1:30 rest)

75-yards Breaststroke (1:30 or 2:15 rest)

100-yards Breaststroke (2:00 or 3:00 rest)

4th Ladder: Down Ladder

100-yards Freestyle (2:00 or 3:00 rest)

75-yards Freestyle (1:30 or 2:15 rest)

50-yards Freestyle (:60 or 1:30 rest)

25-yards Freestyle (:30 or :45 rest)

The goal of this set is to do all 4 ladders without rest in between. It is OK to add rest between ladders. It is also OK to adjust the swim times.

For more information click here or call 972.233.4832.

Article provided by Cooper Aerobics Marketing and Communications.

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View All Section Pages Regular aerobic exercise will help you live a longer, healthier life. The health benefits of aerobic exercise include decreased risk of developing certain health conditions such as obesity, heart disease, diabetes and even some types of cancer. Exercise improves function of the heart and lungs and improves blood flow to the body's organs and tissues.

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Swimming works the heart and lungs. Training the body to use oxygen more efficiently, which is reflected in declines in the resting heart rate and breathing rate. It uses a range of muscle groups which allows improvement in muscle strength and flexibility.

Water supports the body, eliminating the kind of pounding which is associated with running. Because it's easy on the joints and muscles. The resistance of water also allows you to work out vigorously with little chance of injury.

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Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen," which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

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Through looking at cardiovascular fitness I wanted to understand how I can best develop my fitness. I found that Aerobic respiration was one of my weaker points and with it having such a high importance, I really wanted to strengthen it.

Within Cardiovascular fitness I will be focusing on my own development through strengthening my stamina within activities such as swimming as a result of strong research demonstrating its greta qualities to avoid obsessive weight baring on joints and regulation of oxygen through movement.

I will be then looking at how my increase of activity with periodisation in mind has further developed my ability in class.

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Transportation of oxygen (nutrients) from lungs to cells, throughout the body
• Carbon Dioxide (waste) from cells to the lungs
• Other nutrients such as; water, food, and hormones, are
transported to the cells.
• Removal of other wastes such as; ammonia (result of
protein digestion) from cells.
• Made up of cells that fight infections
• Helps in maintaining the pH in body fluids, and also the
body temperature (homeostasis)

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• Estimated average requirement for energy,
• Women aged 19-34 year: 9.1 MJ / 2175kcal , 34-54years: 8.8MJ/ 2103 kcal
• Men aged 19-24 years: 11.6 MJ / 2772kca1, 25-34 years: 11.5MJ/ 2749kcal, 35-44years 11.0MJ/ 2629kcal
•
• OR BMR x PAL BMR = Basal Metabolic Rate
• PAL . Physical Activity Level: very sedentary = 1.2 UK little activity = 1.4
• Moderate activity = 1.6 women, 1.7 men
• High at work and in recreation = 1.8 women, 1.9 men
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• BMR kcal per day = females (18-29years): 14.8W + 487 (30-59 years): 8.3W +846 OR 655.1 + 9.56W +1.85H - 4.67A
• males (18-29years):15.1W + 692 (30-59 years): 11.5W + 873
• OR 66.5 + 13.75W + 5.00H - 6.77A

• W=weight(kg); H= height (cm); A=age (years)

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This can be developed within our practise of ground base foundation, as seen in the focus necessary for shoulder stands and tripods and as there high amounts of pressure are used on our joints the risk of injury is increased.

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Highly necessary within the practical explorations of ground base to avoid injuries as evidenced within Matthew A Wyon et al’s controlled experiment, showing the influence of vitamin D supplementation on muscle function and injury occurrence in elite ballet dancers. The results showed that there were significantly less injuries sustained along with an increase in performance.

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Carbohydrate stores are not large and will only last for about 1 to 2 hours of intense activity. After training or performance dancers should aim to ‘refuel’ with carbohydrates as soon as possible. Research as stated by Jasmine Challis, 2014 in Dance UK indicates ‘it has been recommended to take on board around 50g carbohydrate... As a rule, dancers are advised that their overall diet should take at least 50-65% of its energy from carbohydrate; around 12-15% should come from protein; and less than 20-35% from fat.’

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Nutritionally for dancers, carbohydrates become the most essential source of energy for longed sustained physical activity. Priority of complex carbohydrates allows for a lower glycaemic index which will prevent unnecessary fatigue during dance classes which will subsequently allow for higher focus levels. As in 1993 and 2002, Dance UK found that the most common cause of injury was down to fatigue.

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The Importance of the Macronutrient: Carbohydrates

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The Importance of the Macronutrient: Carbohydrates

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As carbohydrate is the major energy source for muscles, during particularly heavy training and rehearsing, the amount of carbohydrate should be increased. Carbohydrate is broken down into simple sugars (glucose) then stored in muscle as glycogen, the primary fuel for energy production. Inadequate amounts of carbohydrate may make you feel more fatigued during classes and performances because of low levels of glycogen in the muscles.

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A dancer's diet should consist of about 55–60% carbohydrate, 12–15% protein and 20–30% fat.

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Through looking at nutrition I wanted to understand how I can best give my self energy for the high demands of practical dance classes. With fatigue being the largest factor resulting in injury I wanted to develop my knowledge to best resolve the common problem. Within nutrition I will be focusing on the importance of high amounts of macronutrients, especially complex carbohydrates and how the body uses them to release energy. The ideology behind snack ing and how in a dance setting, the necessity of it. Finally the need for supplemental vitamins, specifically vitamin D. Through these investigations I have shown how these topics link to my everyday lifestyle and how it can positively impact my dancing, within reducing fatigue and consequently injury.