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PCD4009 Introduction to Professional Practice, Becky Davidson, 1800594

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PCD4009 Introduction to Professional Practice, Becky Davidson, 1800594

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PCD4009 Introduction to Professional Practise

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This power point highlights the key factors that help towards a safe studio space. It is important for dancers to be in a safe environment when training to prevent injuries.

Power point:
Thomps, Z. (2013) Health and safety in the studio. [Online power point] Available from: https://www.slideshare.net/zthomps17/health-and-safety-in-the-studio. [Accessed 3 December 2018]

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The Royal Ballet School have a programme that focuses on the health of their students, offering them healthcare specialists and screening sessions to enhance the longevity of their careers.

Website:
Royal Ballet School. (2018). Healthy Dancer Programme. [ONLINE] Available at: https://www.royalballetschool.org.uk/train/dancer-training/healthy-dancer-programme/. [Accessed 6 December 2018].

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Health screening and profiling

As part of this integrated approach to healthcare, students throughout the whole school undergo termly screening and profiling exercises, to gather research data and create individual conditioning programmes to support them in their training.

Sports science research

The school now uses a research database called Smartabase, to underpin the work of the Healthy Dancer Programme. Smartabase is used by healthcare teams at both The Royal Ballet and Birmingham Royal Ballet, which means our three organisations can collaborate, sharing research to contribute invaluable insights and expertise to the wider dance community.

We work with leading renowned institutions, such as Queen Mary University of London and St Mary's University, Twickenham, to achieve our aim to bring dance to the forefront of sports science.

The school is embedding research within its programme, including through a resident PhD in Sports Science. Fully understanding dancers' needs through this work means we can offer the best possible support.

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Healthy Dancer Programme - The Royal Ballet School

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Health screening and profiling As part of this integrated approach to healthcare, students throughout the whole school undergo termly screening and profiling exercises, to gather research data and create individual conditioning programmes to support them in their training. Sports science research The school now uses a research database called Smartabase, to underpin the work of the Healthy Dancer Programme.

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This poster states the vital components of fitness needed for dancers and the S.M.A.R.T. target setter helps dancers to achieve goals.

Poster:
Fieth, J. (2017) Staying fit and healthy. [Poster] Canada: ThePhysicalEducator.com.

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These are some of the positive outcomes physical activity has on mental health. This helps dancer's in training because they receive psychological benefits while training.

Image:
Government of Western Australia, (n.d.). Physical activity and mental health [Online]. Available at: https://www.dsr.wa.gov.au/support-and-advice/research-and-policies/organised-recreational-activity-and-mental-health. [Accessed 8 December 2018].

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This video is the process of the respiratory systems and how it works within exercise.

Video link:
EducationWithVision. (2010) The Respiratory System. [Online video] Available from: https://www.youtube.com/watch?v=hc1YtXc_84A [Accessed 10 December 2018]

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Dancers don't often use their cardiovascular system because anaerobic training is usually used in rehearsals. However, it is important for long performance shows that they may do in their career, so working out in the gym aerobically would be useful.

Blog:
Stanyer, L. (2011) The Importance of Cardiovascular Endurance for the dancer. Laura Stanyer. [Blog] 18 July 2011. Available from: http://laurastanyer.blogspot.com/2011/07/importance-of-cardiovascular-endurance.html. [Accessed 9 December 2018].

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There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.

Reasons why dancers do not have cardiovascular fitness:

Technique class stops and starts does not engage the aerobic system

Dancers are often overworked with too much time spent in class, rehearsal and performance

Dancers do not engage in enough rest, leisure time and relaxation

Benefits of Cardiovascular Endurance Exercise for dancers:

Improves your posture and health

Enhances stamina which improves your performance ability

Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability

Reduces the risk of fatigue, enhances concentration and reduces stress levels

Boosts your immune system and reduces the risk of injury

Understanding the Cardiovascular System

Cardiovascular endurance depends on the ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress.
In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.

Anaerobic and Aerobic Systems

Anaerobic System

Anaerobic simply means without oxygen.
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.

Lactic Acid

During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.

Anaerobic Exercise

Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.

High intensity, short duration:

Running up the stairs

Sprinting

Dance - centre work e.g. short jump sequence

Dance - short sequence across the room

Aerobic System

Aerobic simply means with oxygen
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.

The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.

Aerobic Exercise

The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.

Low to moderate intensity, long duration activities:

Walking or jogging

Cycling

Swimming

Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Exercise

This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.

Low intensity activities over half an hour:

An hour's walk

30 minute swim

30 minute cycle (stationary bike)

Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Training

Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).

VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.

Aims of aerobic endurance training:

Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently

Increase the body's ability to utilise oxygen

Increase the body's ability to recover from heavy bouts of intense exercise (dance).

Training Intensity

It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.

When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.

Heart Rate Monitoring

Resting heart rate

Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).

Or for 15 seconds and multiply the number of beats by 4

Maximum heart rate

The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.

Target heart rate for exercise

A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.

Cardiovascular Endurance in Dance

Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.

In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.

If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.

Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

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The Importance of Cardiovascular Endurance for the Dancer

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There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury.

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This article and video link discuss the association that the female athlete triad has to injuries within dancers.

Video:
Avery, A. and Baas, J. (2015) The female athlete triad in college dance students: Video from the 2014 annual meeting. [online video] Available from: https://www.iadms.org/blogpost/1177934/225016/The-female-athlete-triad-in-college-dance-students-Video-from-the-2014-Annual-Meeting. [Accessed 10 December 2018].

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International Association for Dance Medicine & Science

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404 | International Association for Dance Medicine & Science

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An image to show the advised nutritional alternatives for a vegetarian's diet. Getting the correct supplements is necessary so that it doesn't effect the performance.

Image:
British Nutrition Foundation, (2005), Appendix C: Choosing a balanced vegetarian or vegan diet and sources of micronutrients [ONLINE]. Available at: https://onlinelibrary-wiley-com.ezproxy.bolton.ac.uk/doi/full/10.1111/j.1467-3010.2005.00467.x [Accessed 11 December 2018].

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NIDMS is one of the main dance science organisations that provide online research such as: presentations, articles, books and evidence-based research.

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Sleep is important for athletes to perform optimum level and this image shows the benefits sleep has on athlete's performance and the importance of it.

Blog:
Fatigue Science. (2018) Sleep to be an all-star. Why athletes should make sleep a priority in their daily training. [Blog] 7 February 2011. Available from: https://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/ [Accessed 2 December 2018]..

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This video deeply explains the functions of antagonistic muscle pairs and how they work together. The two muscles cannot work without each other and we use them in everyday activities.

Video link:
socalledhappyending. (2011). Antagonistic muscle pairs. [Online Video]. 6 December 2011. Available from: https://www.youtube.com/watch?v=zODaBpGrg7Q. [Accessed: 1 December 2018].

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The importance of nutrition, hydration, blood sugar, sleep and inflammation in association with muscle fatigue.

Video link:
Dr Joel Rosen's Adrenal fix. (2015) Top 5 Extreme Fatigue Causes. [Online video] Available from: https://www.youtube.com/watch?v=WmwL4O71zhE. [Accessed 9 December].

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When doing adage exercises, développé's use the ball and socket joint, the hip, to lift the leg to retiré and then the hinge joint, the knee, to unfold the leg into a développé.

Image:
Dance Poise, (2018), Developpe [ONLINE]. Available at: https://dancepoise.com/ballet-dance-moves [Accessed 1 December 2018].

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The study in this newspaper article links to the idea of age being a factor of risk for injury as the muscles and bones are still developing.

Newspaper article:
The Sydney Morning Herald. (2004) Early Intervention in a big step in protecting dancers. The Sydney Morning Herald. [Online] 5 February. Available from: https://www.smh.com.au/national/early-intervention-a-big-step-in-protecting-dancers-20040205-gdiaoq.html. [Accessed 10 December 2018].

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Early intervention a big step in protecting dancers

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Early intervention a big step in protecting dancers

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This quotes disuses the negative impact of overstretching. It talks about the effects overstretching can have on joints, tendons and ligaments, and how this may impact on career longevity.

“Once a muscle has reached its absolute maximum length, attempting to stretch the muscle further only serves to stretch the ligaments and put undue stress upon the tendons (two things that you do not want to stretch). Ligaments will tear when stretched more than 6% of their normal length. Tendons are not even supposed to be able to lengthen. Even when stretched ligaments and tendons do not tear, loose joints and/or a decrease in the joint’s stability can occur (thus vastly increasing your risk of injury).”

Blog:
Suzanne, N, (2009), Oversplits - Overdoing It?. Dance Advantage. [Blog] December 2009. Available from: http://www.danceadvantage.net/oversplits/. [Accessed 27 November 2018].

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This is an image explaining the different stages of the psychological process a dancer goes through after obtaining an injury.

Image article:
Mainwaring, L, 2001. Journal of Dance Medicine & Science. And the Dance Goes On Psycholical Impact of Injury, [Online]. 5, 107. Available at: https://www.researchgate.net/publication/233642644_And_The_Dance_Goes_On_Psychological_Impact_of_Injury [Accessed 3 November 2018].

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Dancer's have a different nutritional need to regular people because of the amount of energy they exert. To gain this back, the most predominant food group needed in your diet is carbohydrates. This image tells you the best nutrients for each food group which will best benefit a dancer.

Image:  Jasmine Challis, (2018), Dancers' Nutrient Balance [ONLINE]. Available at: https://cdn.ymaws.com/www.iadms.org/resource/resmgr/resource_papers/dance-nutrition-2016.pdf [Accessed 9 November 2018].