The Fit and Healthy Dancer

Regardless of the grace of their movement, dancers experience injuries more often than the lugs bucking heads on the rugby field or in the boxing ring. On average, dancers are only marginally fitter than the average person on the street, smoke far too much, and do not eat properly, yet still stretch their bodies to extreme levels in the name of performance, and not surprisingly suffer a litany of injuries. This book examines the impact of a variety of dance forms, and puts forth a program for improving training, building stamina, and reducing the risk of injury.

Yiannis Koutedakis and N. C. Craig Sharp are the authors of The Fit and Healthy Dancer, published by Wiley.

Bibliography of Editors and Authors

xiii

(2)

Contributors

xv

(2)

Foreword

xvii

(2)

Sir Peter Wright

Foreword

xix

(2)

Cynthia Harvey

Preface

xxi

(4)

Acknowledgements

xxv

PART I ENERGY AND FOOD FOR EXERCISE AND FITNESS

1

(50)

Yiannis Koutedakis

1 Energy for Exercise and Fitness

3

(20)

1 Summary

3

(1)

2 Introduction

4

(1)

3 Definition of Energy

4

(2)

4 Measurement of Energy

6

(1)

5 Metabolism

7

(1)

6 Energy Requirements

8

(3)

7 Energy Intakes

11

(1)

8 Calculation of Energy Intakes

12

(1)

9 Energy Balance

13

(2)

10 Production of Energy: the Human Energy Systems

15

(5)

11 The Effects of Fitness on the Human Energy Systems

20

(1)

12 Conclusions

21

(1)

13 Further Reading

22

(1)

2 Food for Exercise and Fitness

23

(28)

1 Summary

23

(1)

2 Introduction

24

(1)

3 Carbohydrates

25

(3)

4 Dietary Fibre

28

(1)

5 Fats

29

(3)

6 Proteins

32

(2)

7 Vitamins

34

(3)

8 Minerals

37

(4)

9 Water and Fluid Replacement

41

(3)

10 General Dietary Recommendations

44

(1)

11 Ergogenic Aids

45

(2)

12 Conclusions

47

(1)

13 Further Reading

48

(1)

References to Part I

49

(2)

PART II FIT TO DANCE

51

(142)

Yiannis Koutedakis

N. C. Craig Sharp

3 Non-artistic Components of Dance Performance

53

(12)

1 Introduction

53

(1)

2 Biomechanical

53

(2)

3 Hereditary

55

(1)

4 Medical

56

(1)

5 Nutritional

57

(1)

6 Psychological

58

(1)

7 Technological

58

(1)

8 Physiological

59

(4)

9 Conclusions

63

(1)

10 Further Reading

64

(1)

4 Muscle and its Physiology

65

(24)

1 Introduction

65

(1)

2 Types of Muscle

66

(1)

3 Types of Skeletal Muscle Fibre

67

(3)

4 Motor Units and their Function

70

(3)

5 Muscle Force and Cross-sectional Area

73

(1)

6 The Structure of the Muscle

73

(8)

7 The Mechanism of Muscle Contraction

81

(3)

8 Types of Muscle Contraction

84

(1)

9 Control and Reflex

85

(2)

10 Conclusions

87

(1)

11 Further Reading

87

(2)

5 The Main Physical Fitness Components and Dance

89

(66)

1 Introduction

89

(3)

2 Aerobic (Cardiorespiratory) Fitness

92

(13)

3 Anaerobic Fitness

105

(9)

4 Muscular Strength (and Power)

114

(14)

5 Muscle Flexibility and Joint Mobility

128

(13)

6 Body Composition

141

(11)

7 Conclusions

152

(1)

8 Further Reading

153

(2)

6 Fitness and Training

155

(38)

1 Introduction

155

(1)

2 Physical Training

156

(6)

3 Warm-up and Cool-Down

162

(9)

4 Fatigue

171

(12)

5 Conclusions

183

(1)

6 Further Reading

183

(1)

Acknowledgement

184

(1)

References to Part II

185

(8)

PART III THE HEALTHY DANCER

193

(130)

Introduction

195

(2)

7 Overtraining--Burnout

197

(18)

Yiannis Koutedakis

1 Summary

197

(1)

2 Introduction

197

(1)

3 Definition of Terms

198

(1)

4 Factors Contributing to Overtraining

199

(4)

5 Diagnosis of Overtraining

203

(1)

6 Symptoms

203

(1)

7 Signs

204

(2)

8 Overtraining and the Immune System

206

(1)

9 Overtraining and Loss of Muscle Strength

207

(2)

10 Seasonal Variations in Overtraining

209

(1)

11 Diet and Overtraining

210

(1)

12 Prevention of Overtraining

210

(1)

13 Management of Overtraining

211

(1)

14 Conclusions

212

(1)

15 Further Reading

212

(1)

References

213

(2)

8 Asthma and Dance

215

(16)

Ray Carson

1 Summary

215

(1)

2 Introduction

215

(1)

3 Definition of Asthma

216

(1)

4 Diagnosis

216

(2)

5 Disease Mechanisms

218

(3)

6 Effects on Performance

221

(2)

7 Prevention

223

(3)

8 Treatment

226

(2)

9 Conclusions

228

(1)

10 Further Reading

228

(1)

References

228

(3)

9 Body Weight Control

231

(18)

Paul Pacy

1 Summary

231

(1)

2 Introduction

231

(1)

3 Elements of Body Weight--Body Fat

232

(1)

4 Are There Ideal Body Weights?

233

(1)

5 Factors Affecting Body Weight

234

(2)

6 The Role of Nutrition

236

(4)

7 Eating Habits and Body Weight Control

240

(6)

8 Body Weight After Retirement

246

(1)

9 Conclusions

247

(1)

10 Further Reading

247

(1)

Acknowledgements

247

(1)

References

248

(1)

10 Body Weight and Bone Density

249

(16)

Roger Wolman

1 Summary

249

(1)

2 Introduction

249

(1)

3 Menstrual Effects of Low Body Weight

250

(4)

4 Bone Density and Osteoporosis

254

(3)

5 Effects of Low Body Weight on the Skeleton

257

(3)

6 Reduced Bone Density

260

(1)

7 Management of Low Bone Density and Osteoporosis

260

(2)

8 Conclusions

262

(1)

9 Further Reading

263

(1)

References

263

(2)

11 Anatomical and Physiological Gender Differences

265

(14)

N. C. Craig Sharp

1 Summary

265

(1)

2 Introduction

265

(1)

3 Gender Formation

266

(1)

4 Anatomical Aspects

267

(6)

5 Physiological Aspects

273

(4)

6 Conclusions

277

(1)

7 Further Reading

277

(1)

References

277

(2)

12 Children and Dance

279

(14)

Colin Boreham

1 Summary

279

(1)

2 Introduction

280

(1)

3 Growth, Maturation and Physical Performance

281

(3)

4 Individual Differences in Maturation

284

(1)

5 Health Benefits of Dance in Children

284

(3)

6 Training for Dance in Children

287

(2)

7 Temperature Regulation and Fluid Balance

289

(1)

8 Conclusions

290

(1)

9 Further Reading

290

(1)

References

291

(2)

13 Life After a Professional Dance Career

293

(30)

Susie Dinan

1 Summary

293

(1)

2 Introduction

294

(1)

3 International Recognition of the Needs of Dancers in Transition

295

(1)

4 The Dancer's Dilemma

296

(4)

5 The Dancer's Destiny

300

(6)

6 Current Initiatives in Dance Education

306

(1)

7 Support and Success for Dancers in Transition

307

(2)

8 Ageing and the Dancer

309

(11)

9 Conclusions

320

(1)

10 Further Reading

321

(1)

Acknowledgements

321

(1)

References

321

(2)

Glossary

323

(16)

Index

339

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The Fit and Healthy Dancer

Summary

Author Biography

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