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muscle contraction examples - Google Search. 2018. muscle contraction examples - Google Search. [ONLINE] Available at: https://www.google.com/search?rlz=1C1CHBF_enGB795GB795&biw=1366&bih=657&tbm=isch&sa=1&ei=9bsTXJbgJviC1fAP3ICTsAI&q=muscle+contraction+examples&oq=muscle+contraction+examples&gs_l=img.3..0j0i5i30l3j0i8i30.6130.10826..11066...3.0..0.94.927.12......0....1..gws-wiz-img.......0i67j0i24.IoZ_4pyOhnI#imgrc=-VwsuVMDqnItlM:. [Accessed 14 December 2018].

isometric

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muscle contraction examples - Google Search. 2018. muscle contraction examples - Google Search. [ONLINE] Available at: https://www.google.com/search?rlz=1C1CHBF_enGB795GB795&biw=1366&bih=657&tbm=isch&sa=1&ei=DbsTXIqzEL-X1fAP1duH2AY&q=muscle+contraction+examples&oq=muscle+contraction+exam&gs_l=img.1.0.0j0i5i30l4j0i8i30j0i24.2113.3305..5634...0.0..0.118.422.4j1......0....1..gws-wiz-img.......0i67.173xKyfhWWs#imgrc=VV_3_rXKLwI5aM:. [Accessed 14 December 2018].

Eccentric

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concentric muscle contraction - Google Search. 2018. concentric muscle contraction - Google Search. [ONLINE] Available at: https://www.google.com/search?q=concentric+muscle+contraction&rlz=1C1CHBF_enGB795GB795&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiax9TMwJ_fAhUqVRUIHcnYDqAQ_AUIDigB&biw=1366&bih=657#imgrc=06mA9dUQysNNjM:. [Accessed 14 December 2018].

Concentric

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Tes Teach with Blendspace. 2018. Fast And Slow Twitch Muscles - Lessons - Tes Teach. [ONLINE] Available at: https://www.tes.com/lessons/qduKGjkpsOyhzg/fast-and-slow-twitch-muscles. [Accessed 12 December 2018].

Medical Problems of Performing Artists - Medical Problems of Performing Artists. 2018. Medical Problems of Performing Artists - Medical Problems of Performing Artists. [ONLINE] Available at: https://www.sciandmed.com/mppa/journalviewer.aspx?issue=1182&article=1804. [Accessed 11 December 2018].

Slow twitch Type 1 -
Use Aerobic
Can go for long amount of times
- Marathon runners would develop a lot of these

Fast twitch Type 2-
Use Aerobic and can operate anaerobic too
Produce fast, strong, muscle contractions
- In a ballet class

Type 2b
Anaerobic but get tired quick
-Weight lifters

This research has helped me as I now know what muscle fibres I use when I dance and which I need to use in the industry. This helps when working out as I know I have to do different types of exercise to be able to have the stamina to go for long amount of times and to be able to have the strength to use short spurts of energy

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skeletal system - Bing. 2018. skeletal system - Bing. [ONLINE] Available at: https://www.bing.com/images/search?view=detailV2&ccid=8S0V7Z1D&id=FB1331BCFB26C5199421F20705BCC2BA809A1221&thid=OIP.8S0V7Z1DyD81hCgv-0pIswHaLL&mediaurl=http%3a%2f%2flovesciencemath.weebly.com%2fuploads%2f2%2f6%2f8%2f4%2f26844875%2f1399626297.png&exph=1341&expw=888&q=skeletal+system&simid=608049891641067670&selectedIndex=7&ajaxhist=0. [Accessed 13 December 2018].

As I mentioned in my essay, it is crucial that dancers know their own bodies, this includes knowing the skeletal system.
The skeleton-
Protects organs
Provides movement
Gives the body shape

what types of bones there are in the body-
Long bones
Short bones
Flat bones
Irregular bones

and how their health and well being as a dancer can have an impact their bones.

Dancers and athletes should eat a lot of calcium based foods to make sure their bones stay strong and healthy with all the exercise they're doing and to enhance career longevity.

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SPOTEBI. 2018. Core Strengthening Exercises | Abs, Obliques And Lower Back. [ONLINE] Available at: https://www.spotebi.com/workout-routines/core-strengthening-exercises-abs-obliques-lower-back/. [Accessed 12 December 2018]

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Pinterest. 2018. DareBee Workouts │ Indoor Cardio Workout - Full Body Cardio with focus on Butt & Legs | Relaxation | Pinterest | Workout, Cardio and Exercise. [ONLINE] Available at: https://www.pinterest.co.uk/pin/670825306967067042/. [Accessed 12 December 2018].

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Paleo Blog. 2018. 8 Yoga Hip Stretches That Feel Amazing | Gentle, Easy. [ONLINE] Available at: https://blog.paleohacks.com/hip-stretches/#. [Accessed 12 December 2018].

Warmups should consist of fitness, strengthening and stretching. Warming up loosens the synovial fluid around the joints and allows your body to move to its full range of movement. This also warms the muscles up so they are able to stretch properly and will be less likely to rip. Strengthening exercises will help develop and maintain muscle and will help when it comes to things like ballet as you will have more muscle to be able to hold your leg up for longer and in commercial you will be able to hit things harder. Fitness will also improve your stamina and you will be able to dance for longer amounts of time without getting out of breath. Good stamina exercises would be things like circuts with exercises like high knees, jumping jacks, burpees. Good strengthening exercises would be things like push ups, crunches, planks, wall sit, plié pulses. Good stretches would be downward dog, spinal twist lunge, frog stretch, lunge hip flexor stretch.

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Over Stretching

Pinterest. 2018. Overstretching ligaments is not advised...DO NOT AIM TO STRETCH THIS FAR | Dance Health, Fitness, Injury Prevention, Etc in 2018 | Pinterest | Dance, Gymnastic…. [ONLINE] Available at: https://www.pinterest.co.uk/pin/75857574944589499/. [Accessed 12 December 2018].

https://www.osteogoodhealth.com/blog/dangers-of-over-stretching/

Over stretching is taking 'your muscle to the point where you can feel a slight pull and hold this position for a few seconds without pain or discomfort. However, if you stretch your muscles beyond their normal range of motion, you may experience a pulled muscle -or muscle strain. This is overstretching.' Overstretching can leave small tears in the tissue and can lead to rips in the muscle. To help prepare the muscle you should eat a lot of protein based foods to help recover quicker.

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When injury occurs in dancers, it can have a significant effect on a dancers career. You could be sat out for weeks or months or you may not ever recover fully, which is why it is extremely important that we prevent Injury as much as we can.

There are many ways to prevent injury-
being mindful of your body's limits
use the right technique
eating the right foods
warming up and cooling down properly

Being taught the right thing is also important, so it is also in the teachers hands to make sure their students know the right technique to apply and how far to push themselves. The teachers should not be telling the students how far to push as only you know your own body.

Below is a video explaining the risk of high risk of injury in dancers and how to deal with them

YouTube. 2018. How to Deal with & Prevent Dance Injuries? - YouTube. [ONLINE] Available at: https://www.youtube.com/watch?v=d8i1wq4rx7E. [Accessed 14 December 2018].

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female athlete triad - Bing. 2018. female athlete triad - Bing. [ONLINE] Available at: https://www.bing.com/images/search?view=detailV2&ccid=3e7LU2h%2b&id=09C5348BDCDFA1728DEC84A6CE7937AF15FE265E&thid=OIP.3e7LU2h-F6QqcV-G1ah3wAHaES&mediaurl=http%3a%2f%2fbjsm.bmj.com%2fcontent%2fbjsports%2f48%2f4%2f289%2fF1.large.jpg&exph=741&expw=1280&q=female+athlete+triad&simid=608019131067207203&selectedIndex=18&ajaxhist=0. [Accessed 12 December 2018].

In my essay i talk about nutrition, lack of the right nutrition can lead to the female athlete triad. The female athlete triad occurs more commonly in women, however can also arise in men too, this is harder to be found as they wont have the symptoms from the menstrual cycle so it could get further down the chart with out them realising. This can have an impact on us as dancers as it can make you feel fatigue and have low energy, stress fractures are also more common.

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food groups plate - Bing. 2018. food groups plate - Bing. [ONLINE] Available at: https://www.bing.com/images/search?view=detailV2&ccid=i24gJctp&id=2F144A56E087A39303CFC78E6FE400259A772CD8&thid=OIP.i24gJctpxEHJiL_p43ibRgHaFj&mediaurl=http%3a%2f%2fslideplayer.com%2f8301121%2f26%2fimages%2f2%2fFoods%2band%2bdrinks%2bhigh%2bin%2bfat%2band%252For%2bsugar.jpg&exph=720&expw=960&q=food+groups+plate&simid=608053327570930896&selectedIndex=11&cbir=sbi&ajaxhist=0. [Accessed 12 December 2018].

This is a food plate of a non dancer so ours will include more protein as we tear more muscles so they will need to be repaired. We will also need to eat more carbs to give us energy and to burn off and to keep us going.