Transcript Healthy Dancer2

The Holistic Dancer
I Can:
1. Define Kinesiology & Anatomy.
2. Explain what part the body plays in dance (or
why we study it).
3. Tell why dancers need to understand their
body.
4. List the five safety tips for dance.
5. List the three thing needed to prevent injuries.
6. Explain why physical fitness is important.
7. List the three basic things every physical
fitness program should have.
Holistic Dancing
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Anatomy
Injuries
Nutrition & Eating Disorders
Fitness
Kinesiology
Is the study of the principles of
mechanics and anatomy in
relation to human movement.
The science concerned with
the physical structure of animals
and plants.
Why do we study the body:
because:
The BODY is the
INSTRUMENT of
dance.
Why Is This Important To Dancers?
1. To understand movement you need to
understand the bones, joints, & muscles;
they are the building blocks that provide
you with the ability to create motion.
2. Every dancers instrument has different
capabilities and talents.
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A - Foot
B - Tibia
C – Patella (Knee-cap)
D – Hand – Wrist
E – Radius
F – Humerus
G – Spine
H – Skull
I. – Clavicle
J – Thorax (Ribs/Sternum)
K – Ulna
L – Femur
M – Fibula
N – Scapula
O – Pelvis (co-axial)
P – Sacrum
Muscles For Test
•Trapezius
•Deltoids
•Pectorals
•Biceps
•Adbominals
•Obliques
•Quadriceps
•Gastrocnemius
•Trapezius
•Triceps
•Gluteals
•Hamstrings
How they work together!
The skeleton provides
leverage, the muscles are the
motors that act on the levers, and
the joints are the fulcrum.
Dance Injuries
With over 600 muscles, 206
bones and countless nerves,
ligaments, and tendons in the body,
it's almost impossible for dancers to
escape getting injured.
New dancers must build their
strength and flexibility slowly and
safely.
Specific problems of the dancer
that can cause injuries are:
• Overuse
• Improper alignment and poor body
mechanics
• Improper or Inadequate conditioning
• Variation of dance techniques
Common Dance Injuries
• Ankle Sprains
• Knee Injuries
• Hamstring
Injuries
• Back Injuries
• Hip Injuries
General Safety Tips for Dance
• Do a proper warm-up
• When doing knee bends (plies) keep the knees
over the toes.
• When doing any kind of jump, start from bent
knees (plie’) and land with bent knees (in a plie).
• Align the spine properly in every exercise. Avoid
a hyper extended back or a forward-thrust
pelvis.
• Make sure shoulders are relaxed and pulled
down. Avoid hunching.
• Cool down.
Injury Prevention
Proper conditioning is vital for the
dancer. In order for anyone to
efficiently execute a motor task, there
must be adequate STRENGTH,
FLEXIBILITY and ENDURANCE. Good
posture and ALIGNMENT also allow for
the maximum functioning of the body
with the expenditure of the least amount
of energy.
Nutrition
All dancers need to ingest sufficient
energy to meet the rigors of hard training.
Consuming the right amounts and types of
food and fluid will provide the body with
"high performance fuel" necessary to
achieve optimal training benefits and peak
performance.
Why is Physical Fitness Important?
1. You feel better. You have more energy, feel
less tired, and it helps you cope with stress.
2. You look better. Regular physical activity helps
control your appetite, tones your muscles, and
lowers your body fat, all of which can improve
your appearance.
3. Improved overall health. Keeping fit can help
you prevent coronary heart disease, high blood
pressure, obesity, and osteoporosis. It can
also help manage diabetes and depression.
Fitness
To stay physically fit you need to
participate in activities that do three basic
things:
1. Get your heart and lungs pumping (aerobic)
for 30 minutes or more
2. Keep your body limber (flexibility)
3. Tone your muscles ( strength
The Media, Body Image,
& Eating Disorders
• Eating disorders are complex conditions that arise from a
variety of factors, including physical, psychological,
interpersonal, and social issues. Media images that help
to create cultural definitions of beauty and attractiveness
are often acknowledged as being among those factors
contributing to the rise of eating disorders.
• Media messages screaming “thin is in” may not directly
cause eating disorders, but they help to create the
context within which people learn to place a value on the
size and shape of their body. To the extent that media
messages like advertising and celebrity spotlights help
our culture define what is beautiful and what is “good,”
the media’s power over our development of self-esteem
and body image can be incredibly strong.
Body Image Issues:
• Body image is how you see yourself when you
look in the mirror or picture yourself in your
mind.
Genetics influence bone structure, body size,
shape, and weight differently in every person
• Eat what you want, when you are truly hungry.
Stop when you're full. And eat exactly what
appeals to you. Do this instead of any diet, and
you are unlikely to ever have a weight problem,
let alone an eating disorder. Eat when you are
truly hungry. Stop when you are full
Anorexia Nervosa
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Anorexia Nervosa is a serious, potentially lifethreatening eating disorder characterized by selfstarvation and excessive weight loss.
Symptoms include:
– Refusal to maintain body weight at or above a
minimally normal weight for height, body type, age,
and activity level
– Intense fear of weight gain or being “fat”
– Feeling “fat” or overweight despite dramatic weight
loss
– Loss of menstrual periods
– Extreme concern with body weight and shape
Bulimia Nervosa
Bulimia Nervosa is a serious, potentially lifethreatening eating disorder characterized by a cycle of
bingeing and compensatory behaviors such as selfinduced vomiting designed to undo or compensate for
the effects of binge eating.
Symptoms include:
– Repeated episodes of bingeing and purging
– Feeling out of control during a binge and eating beyond the point
of comfortable fullness
– Purging after a binge, (typically by self-induced vomiting, abuse
of laxatives, diet pills and/or diuretics, excessive exercise, or
fasting)
– Frequent dieting
– Extreme concern with body weight and shape