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(Source P)
Harvard referencing- Dove press/ Mallinson R, De Souza M
(3rd May 2013) [available image] https://www.dovepress.com/current-perspectives-on-the-etiology-and-manifestation-of-the-quotsile-peer-reviewed-fulltext-article-IJWH

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Harvard reference-
Quotes Gram, Available at: [image]
http://i.pinimg.com/originals/28/c5/ad/28c5adcf4d97c3a5734ce7a327547284.jpg
[Accessed 16 December]

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"I know my body. What happened is that I got so caught up in the applause I forgot how I should dance. All my life I've been what others wanted - in dancing and in life. Now I'm doing it my way."

Harvard reference- Bernheimer, M. (1986, Oct 12). Dancing on my grave by Gelsey Kirkland with Greg Lawrence (285 pp.). Los Angeles Times

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George Balanchine - A Documentary. (2016). [image] Available at: https://www.youtube.com/watch?v=SDEo45bjYbw [Accessed 3 Dec. 2017].

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Anatomical teaching: showing how to work to right muscles to then improve and strengthen. (source O)

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Anatomical teaching: showing how to work to right muscles to then improve and strengthen. (source O)

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Harvard reference- PTM (2006). lunge execution anatomy. [image] Available at: https://www.personaltrainingmaster.co.uk/sites/default/files/Lunge-Execution-Anatomy-v-1-PTM-PNG.png [Accessed 2 October 2017].

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anatomical: and being taught what body parts to stretch and why. 

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anatomical: and being taught what body parts to stretch and why. 

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(source N)

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Doin' the Bone Dance and Other Creative Ways to Learn Bone Anatomy

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Misty Copeland (source M)
Harvard refence- Misty Copeland. (2017). Misty Copeland: how to get a dancers body. [Online Video]. 1 January 2017. Available from: Misty Copeland: how to get a dancers body. [Accessed: 10 Nov 2017].

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understanding the fitness needed to be a dancer - Bing video

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Harvard reference- www.danceconsortium.com. (2017). Dance Consortium. [online] Available at: http://www.danceconsortium.com/features/article/dancers-as-athletes/ [Accessed 10 Nov 2017].

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As knowledge about the body increases, dance training improves and the competition for excellence paired with innovation is greater, dancers bodies are pushed to the limits. The physical ability and disciplines expected of a dancer can be easily related to those of an athlete and increasingly, dance critics are describing dancers as athletic.

So, can we consider dancers as athletes? Why might some people in the dance profession and in sport be unwillingly to accept this concept?

Firstly, let us consider the definition of athlete; a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill. A dancer must certainly achieve physical agility, stamina and strength in their profession and physical skill must be mastered. Daily training involves repetition of exercises to achieve the physical attributes necessary to execute movements required of a dancer, however the focus is not on sport or games. Whilst many dancers will compete in contests and will audition against other dancers for a place in a company the real emphasis in dance is on the performance itself. There is an element of competition across the dance profession but the reward is a particular role in a company or a promotion from chorus to soloist rather than a gold medal.

Dance critics have described dancers of Rambert Dance Company as 'elegant and athletic', Alvin Ailey's dancers as having 'athletic beauty' and the moves of Company Kafig as 'athletic feats'. Each company mentioned is known for their very different styles however the common thread here is athleticism which in these instances is seen to refer to physical skill and fitness. The term athletic when associated with a company will always form an image alongside other adjectives used, as well as the company's past history. For example Rambert's Dancers as elegant and athletic reflects their classical ballet past but still indicates their extreme physical ability.

One might compare the life styles of athletes and dancers and the similarities may be surprising to some. Due to the physical demands placed on the body health, diet and self-discipline are all crucial to both dance and athletics.

The careers of both dancers and athletes are threatened by injury and therefore the conditioning and care for the body are similar. Exercise models such as Pilates are designed to complement the needs of athletes and dancers alike without making a distinction. A career in either profession is likely to begin at a young age and end by the time they are 40 due to the extreme physical nature.

The thrust of dance as fitness into mainstream media has made dance popular as a means of keeping in shape. When an audience member who has experienced dance goes to see a professional company they may appreciate better the skill and physical fitness required to achieve such feats. When dance critics describe companies as athletic readers may relate to the concept through experience of athleticism at the gym or on the football field. Dance companies who promote themselves as athletic such as Australian Dance Theatre may find that this connects then to their target market and they draw in new audiences.

With hip hop dance hitting the major theatres it becomes apparent that the 'athletic feats' referred to are what make this dance so popular. It could be argues that the moves that receive cheers from the audience are all about physical virtuoso and little to do with artistry. However, the hip hop culture demands a certain confidence and flair alongside the physical skill and it is these qualities that make the movements impressive.

Often dancers described as athletic such as Australian Dance Theatre have trained in many different genres giving them powerful muscular physiques and an element of attack in their movement. In the case of ADT the Artistic Director encourages his dancers to train in capoeira and martial arts alongside dance in order to increase their physical strength and breadth of movement to accomplish the daring physical feats prevalent in the choreography.

Whilst it is clear that the physical attributes of a dancer are similar to those of an athlete, dance is considered an art form and there is much more to the art than physical skill and virtuosity. Musicality, expression and creativity are often included in the criteria of what makes a good dancer. In auditions and competitions the technical skill of a dancer can be near to perfect but if they do not have the ability to evoke the viewers and dance with the music then they will not necessarily fulfil the criteria. Dancers may be feel that if they are described as athletic their ability is being reduced to their physical skill alone whereas it is the joy of dance that will drive a dancer to continue their training at such a pace for so many years.

In many respects dancers are athletes but they are also artists and it is this combination that makes for a stunning emotional and physical performance.

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Touring the best international dance around the UK

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How to improve your cardio respiratory levels to help within your performing with the needed stamina. 

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How to improve your cardio respiratory levels to help within your performing with the needed stamina. 

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Harvard reference- eHow fitness. (2013). Activities to Improve the Cardio Respiratory System : Workouts & Exercise Routines. [Online Video]. 20 January 2013. Available from: https://www.youtube.com/watch?v=Z29CmpQbxRw. [Accessed: 3 December 2017].

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Activities to Improve the Cardio Respiratory System : Workouts & Exercise Routines

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Subscribe Now: http://www.youtube.com/subscription_center?add_user=ehowfitness Watch More: http://www.youtube.com/ehowfitness Certain activities are really great for improving the cardio respiratory system in your body. Learn about activities that you can use to improve the cardio respiratory system with help from a fitness professional, journalist and lifestyle coach in this free video clip.

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Performance eating! Nutrition and Hydration by Leslie Bonci- (source H)

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Performance eating! Nutrition and Hydration by Leslie Bonci- (source H)

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knowing the correct foods and supplements you should be enduring whilst training and the correct amounts.
Harvard reference- UPMC (2013). a dancer's diet. [image] Available at: https://www.youtube.com/watch?v=gXBQPW5vMCY [Accessed 22 Nov. 2017].

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making sure the studio is of correct temperature throughout the day or that the heating is on if the room is below a certain degree.
(source D)

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making sure there is nothing obstructing the fire exits. (source C)

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what the studios should look like to ensure no safe hazards or injuries. (source B)

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Risk Assesment- the correct uniform worn for jazz, musical theatre and contemporary. (source A)

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Risk Assesment- the correct uniform worn for jazz, musical theatre and contemporary. (source A)

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(source E)
Harvard reference- Dance related injuries by the number. (2017). [image] Available at: http://www.nationwidechildrens.org/dance-injuries-by-the-numbers [Accessed 14 Dec. 2017].

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(source J)

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Hypermobility and identifying if your students have the condition and knowing how to training it without damaging the dancer. (source F)

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Hypermobility and identifying if your students have the condition and knowing how to training it without damaging the dancer. (source F)

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https://www.bing.com/videos/search?q=dancers+with+hypermobility&&view=detail&mid=DB4DAE93713F196E6162DB4DAE93713F196E6162&FORM=VRDGAR

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George Balanchine
Choreographer
George Balanchine was a choreographer. Styled as the father of American ballet, he co-founded the New York City Ballet and remained its Artistic Director for more than 35 years.
Harvard reference-George Balanchine - A Documentary. (2016). [image] Available at: https://www.youtube.com/watch?v=SDEo45bjYbw [Accessed 3 Dec. 2017].-

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There are 6 external rotators; the Gluteus Minimus is not classed as one of the deep rotators and does aid the stabililty the hip, and assists in the turning/ rotation of the hip.(source G) 

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There are 6 external rotators; the Gluteus Minimus is not classed as one of the deep rotators and does aid the stabililty the hip, and assists in the turning/ rotation of the hip.(source G) 

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Harvard Reference- Emily turner (2017)
(source I)
Tip 1-

Eat one hour prior to rehearsals/ training.

Eat 3 meals a day with 1 snack.

Tip 2-

drink 2-3 litres of water a day.

Tip 3- A great plate consists of;

1/3 protein

1/3 carbohydrates

1/3 fruit and vegetables

a little bit of fat

Tip 4-  Respect your body

get adequate sleep

maintain even calorie distribution

positive body talk

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All of these factors are needed to aid your body in being healthily balanced. 

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All of these factors are needed to aid your body in being healthily balanced. 

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(source K)
Harvard reference- Fitness pro. (Feb 2016). [image] Available at: http://fitnessprollc.blogspot.co.uk/ [Accessed 3 Dec. 2017].

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You need 7 nutrients in your diet to prevent disease and maintain good health. They are carbohydrates, proteins, fats, fiber, vitamins, minerals and water.

Carbohydrates, Proteins, fats and fiber are to referred as macronutrients. Macro means large and you need these nutrients in large quantities. Vitamins and mineral are known as your micronutrients and you these in small quantities.

Last week you learned about protein. This week you discover what are carbohydrates, why you need them and how to chooses the right ones.

Carbohydrates have gotten a bad reputation over the past years. It has been blamed for obesity, type 2 diabetes, hypertension and other chronic diseases. There are many diets that restrict carbohydrate intake or claim you do not need them, which is just wrong.

You absolutely need carbohydrates in your diet. Carbohydrates come in many forms and there are certain forms you should avoid, but carbohydrates are essential to a healthy diet

Why carbohydrates are important?

The primary function of carbohydrates is to supply energy for cells in the body. Your brain, nervous system and muscles are fueled mostly by glucose the simplest form of a carbohydrate.

The fiber in carbohydrates is needed for proper digestion, a healthy colon and helps stabilize blood glucose levels in the blood.

Eating adequate amounts of carbohydrates spares protein breakdown and prevents the loss of muscle mass.

Carbohydrates prevent Ketosis, which is the breakdown of fatty acids in the body. Ketosis occurs when you your carbohydrate intake drops below 50g a day. People often do it for rapid weight loss. While you do lose weight on a ketogenic diet, it should only be attempted under a physician's supervision

Carbohydrates are merely saccharides, which are sugar molecules. Think of carbohydrates as a strand of beads. The number of beads in the strand tells you what type of carbohydrate it is. Some strands only have one or two beads. These are your simple carbohydrates. Simple carbohydrates can come in the form of monosaccharaides (one molecule of sugar) or disaccharides (two molecules of sugar).

Other carbohydrates have many beads and these are your complex carbohydrates. Complex carbohydrates are either oligosaccharides (3-10 sugar molecules) or polysaccharides (10+ sugar molecules).

Eventually, all carbohydrates are broken down to into glucose. It is the useable form of energy in your body. Simple carbohydrates contain only one or two molecules of sugar and are easier for the body to break down to glucose. The problem arises when you consume too many simple carbohydrates and cause an influx of glucose into the blood.

Over time, high blood glucose levels can lead to type 2 diabetes, CVD, stroke and other health problems. This does not mean all simple carbohydrates are bad, but you should try to choose naturally occurring sugar opposed to added sugar.

Fructose is a naturally occurring simple sugar found in whole fruit. It is a little special because it has to pass though the liver where it is converted to glucose. This extra step slows down the metabolism of fructose by about half. Many fruits also contain fiber that further slows its breakdown. Whole fruits contain vitamins and minerals that your body needs too.

Another naturally occurring simple sugar is lactose. Lactose is found in milk and dairy products. They are a major source of calcium in the diet and most are fortified with vitamin D. Calcium is needed for strong bones and teeth, muscle contraction and proper heart rhythm.

On the other hand, sugar added is done in the manufacturing process and has no health benefits. Added sugars are literally everywhere. You find them in soda, fruit juices, energy drinks, chocolate, baked goods, cereals, package goods, condiments, breads and ice cream to name a few.

You can check the food label for total grams of sugar, but you really should check the ingredient label. There are about 60 different names manufactures use to describe added sugar. Besides those ending in "ose," such as maltose or sucrose, other names for sugar include high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates High fructose corn syrup is a big one and it is not the same as naturally occurring fructose.

Processes or refined grains are complex carbohydrates by definition, but act more like simple carbohydrates in the body due manufacturing. In manufacturing the whole grain is stripped of its bran and gem. The endosperm is all that remains.

This process removes fiber, essential fatty acids, vitamin E, B vitamins and essential mineral. You are left with a chain of simple sugar with many sugar molecules.

Processors add back some vitamins and minerals to enrich refined grains, but they still do not provide as many nutrients as their whole grain counterparts.

Products that include refined carbohydrates include packaged cereals, white bread, white rice, pasta, cakes, biscuits, sweets, candy, pastries, pies, white flour and many others.

Cellulose is where you get your fiber. There is strong evidence that dietary fiber protects against CVD, obesity and type 2 diabetes. Dietary fiber is also considered essential for optimal digestive health.

Dietary fiber is found in the indigestible parts of plants. There are two kinds of dietary fiber soluble and insoluble fiber. Soluble fiber will dissolve in water. It can bind with fatty acids and prolong stomach emptying so that sugar is released and absorbed more slowly.

Insoluble fiber will not dissolve in water. It moves bulk through the intestines and helps control the pH balance (acidity) in the intestines. Both, soluble and insoluble fiber keeps your

The RDA for fiber is 25.2g/day for an average healthy adult female and 33.6g/day for an average healthy adult male. Most Americans do not come close to these amounts. Foods high in dietary fiber include: fruits, vegetables, whole grain breads, oats, nuts, seeds, and most legumes.

How would you increase your daily fiber?

Maybe you could have a high fiber cereal for breakfast (1/2 of cup: 9.1g), then some lentils (1/2 cup: 7.8g) at lunch and some whole wheat pasta (1/2 cup: 3.2g) at dinner and some raspberries (1/2 cup: 4g) in between meals. If you are an adult female you are already there.

Any feedback is welcomed.

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You need 7 nutrients in your diet to prevent disease and maintain good health. They are carbohydrates, proteins, fats, fiber, vitamins, minerals and water. Carbohydrates, Proteins, fats and fiber are to referred as macronutrients. Macro means large and you need these nutrients in large quantities.