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Lydia Hughes 1800959            PCD4009 Introduction To Profesional Practice

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It is important for a dancer to have a basic knowledge of the muscle tissue types as cardiac and skeletal muscles are what help a dancer perform within classes.

5 Facts about Human Muscles: An Overview of the Muscular System and How Muscles Move. (n.d.). [image] Available at: https://www.visiblebody.com/learn/muscular/muscular-overview [Accessed 29 Sep. 2018].

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As referred too in my reflective part of my essay its extremely important for a dancer to have an in depth knowledge of the skeletal system to reduce the risk of injury.

Skeletal System Diagram. (2018). [image] Available at: https://bodytomy.com/labeled-skeletal-system-diagram [Accessed 29 Sep. 2018].

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Dancers' education, healthcare and research,

Dancers' education, healthcare and research, NIDMS, United Kingdom. [online] Available at: https://www.nidms.co.uk/ [Accessed 26th Nov. 2018].

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Dancers' education, healthcare and research, NIDMS, United Kingdom

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The National Institute of Dance Medicine and Science (NIDMS) aims to enhance dancers' health, welbeing and performance through high quality scientific knowledge and by providing better, more affordable access to dance-specific healthcare.

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A video clip explaining the importance of NIDMS and why it is important to dancers both training and in the industry.

Harlequin Floors (British Harlequin Plc). (2012). Launch of NIDMS April 2012. [Online Video]. 15 May 2012. Available from: https://www.youtube.com/watch?v=WLDnD63kY2c. [Accessed: 12th October 2018].

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Harlequin Floors (British Harlequin Plc)

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Another website which helps to research into the health and wellbeing of dancers.

One Dance UK. (2018). Home Page - One Dance UK. [online] Available at: https://www.onedanceuk.org/ [Accessed 24 Nov. 2018].

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One Dance UK is dedicated to supporting everyone involved in dance in the UK through dance training, education, networking and more. Come and be part of a brighter tomorrow.

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A blog explaining the percentages of certain food groups to maintain a healthy diet.

Treva Bedinghaus. 2018. ThoughtCo.. [ONLINE] Available at: https://www.thoughtco.com/healthy-diet-for-dancers-1006899. [Accessed 17 October 2018].

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Are you a dancer and are you feeling less energetic in the studio lately? During competition season it may be harder for you to stay healthy or feeling at your optimal best. It may seem that you are suffering injury after injury.

Your diet could be the culprit. If you are not fueling your body with the proper foods, your dancing, as well as your health may begin to suffer. Every dancer should follow a healthy diet. The body performs at its best when filled with the proper foods. Dancing requires lots of energy, so dancers must consume enough calories to keep up with physical demands.

A dancer's diet should consist of a good balance of carbohydrates, proteins, fats, vitamins and minerals and adequate fluids. That means a balanced diet composed of a wide variety of fresh fruits and vegetables, whole grains, dairy products, and proteins. Take a look at what composes a recommended dancer's diet in greater detail.

Carbohydrates (starches) should comprise about 55-60 percent of a dancer's diet. The better choices of carbs include whole grain cereals, bread, and pasta, sweet potatoes, baby potatoes, root vegetables like carrots, parsnips and turnips, beans, quinoa, and fruit. It is best to steer clear of refined, highly processed foods that do not have many nutrients, such as cakes, cookies, biscuits, sweets and soft drinks.

Proteins are important for building and repairing muscles and bone health. Amino acids in proteins are responsible for the growth of every component and maintenance of every basic function in the body. Proteins should comprise about 12 to 15 percent of a dancer's diet. Good sources of protein include lean meats like poultry and fish, beans, legumes, yogurt, milk, cheese, nuts, soy milk, and tofu. Plant-based milk, other than soy, such as hemp, rice, almond and coconut milk are not very high in protein.

Many dancers worry about gaining weight, and therefore, strictly limit their fat intake. However, a diet too low in fat can impair performance and may cause serious health consequences for the dancer. A mix of fat and glucose is needed for energy during exercise and at rest. Fat is an important fuel for muscles and aerobic exercise. A dancer's diet should be composed of about 20 to 30 percent fat. Aim to eat foods that are composed of healthy fats, usually meaning it is low in saturated fats. Healthy fat foods include olive oil, cheese, milk, avocados, nuts, and seafood.

Vitamins and minerals play important roles in the body, such as energy production and cell formation. Different fruits and vegetables contain plant chemicals that can optimize performance and serve as antioxidants. An easy way to think of this is that different colors in fruit and vegetables represent different effects, so a dancer is well advised to embrace the concept of "eating across the rainbow." In general, the orange, red and dark green fruits and vegetables supply the highest content of vitamins A, C, and E.

Many dancers are vitamin D deficient. This deficiency reduces the ability to regenerate muscle or bone following injury or can contribute to stress fractures. Foods rich in vitamin D include fatty fish, milk, cheese, and eggs. Vitamin D supplementation has also been associated with increased vertical jump height and isometric strength, as well as lower injury rates among elite ballet dancers. A multivitamin is suggested for those who do not consume an adequate variety of nutritious foods.

Water is required to regulate body temperature, maintain circulation, maintain salt and electrolyte balance and remove wastes. Fluids are lost through sweat created by the body's unique cooling system. Because it is possible to lose large amounts of water before becoming thirsty, dancers should remember to drink small amounts of fluids before, during and after workouts.

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Are you a dancer and are you feeling less energetic in the studio lately? During competition season it may be harder for you to stay healthy or feeling at your optimal best. It may seem that you are suffering injury after injury. Your diet could be the culprit.

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An article that helped my research into what training methods would help to develop a dancer.

Schrock, M. (2018). Cross-Training Tips from Joel Prouty, Trainer to the (Ballet) Stars. Dance Magazine, [online] pp.1- 4. Available at: https://www.dancemagazine.com/joel-prouty-2621874022.html?utm_campaign=RebelMouse&socialux=facebook&share_id=4208068&utm_medium=social&utm_content=Dance+Magazine&utm_source=facebook [Accessed 5 Dec. 2018].

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Cross-Training Tips from Joel Prouty, Trainer to the (Ballet) Stars

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A good personal trainer can coach you through a challenging, safe workout. A great one understands the unique demands dance places on your body and helps you correct specific weaknesses to make you an even stronger performer. Enter Joel Prouty.

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A short video clip explaining the bio medics of the body and how important it is for a dancer to look after their body.

Akron Childrens Hospital (2015). Dance Injuries - Akron Children's Hospital video. [video] Available at: https://www.youtube.com/watch?time_continue=3&v=S4USiyZ0gdE [Accessed 25 Nov. 2018].

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Dance Injuries - Akron Children's Hospital video

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A short video clip explaining the symptoms of the female athlete triad and how it can be prevented.

Female Athlete Triad: What parents and young women need to know. (2014). [video] Available at: https://www.youtube.com/watch?v=xjvYTcMXE60 [Accessed 10 Dec. 2018].

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Female Athlete Triad: What parents and young women need to know

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Below is a video showing an example of matt mattox technique, which is referenced to within my reflective.

Boross, B. (2016). Matt Mattox Freestyle Jazz Dance Technique/Choreography - June 8, 2016. [video] Available at: https://www.youtube.com/watch?v=JfQp6crDX00 [Accessed 26 Nov. 2018].

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Matt Mattox Freestyle Jazz Dance Technique/Choreography - Taught by Bob Boross

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Haas, J. (2016). Dance Anatomy. 1st ed. United States of America: Human Kinetics, p.171.

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Wyon, M, 2005. Cardiorespiratory Training for Dancers. Cardiorespiratory Training for Dancers, 1, 1-7.

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Although it looks impressive, hyper flexibility can cause life time harm and in extreme cases could effect a dancers career longevity.

down_vote_magnet, (2013), hyper mobility [IMAGE]. Available at: https://www.reddit.com/r/WTF/comments/1porrf/after_5_minutes_of_looking_at_this_i_have_no/ [Accessed 14 November 2018].

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This is a natural hyper extension that is more genetic than forced with stretching.

Luca Rajabi, (2018), hyper mobility [Image]. Available at: http://www.scifighting.com/wp-content/uploads/2013/06/hypermobile-elbow.jpg [Accessed 13 November 2018].