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.
Bibliography of Editors and Authors xiii
Contributors xv
Foreword by Sir Peter Wright xvii
Foreword by Cynthia Harvey xix
Preface xxi
Acknowledgements xxv
Part I Energy and Food For Exercise And Fitness 1
Yiannis Koutedakis
1 Energy for Exercise and fitness 3
1 Summary 3
2 Introduction 4
3 Definition of Energy 4
4 Measurement of Energy 6
5 Metabolism 7
6 Energy Requirements 8
7 Energy Intakes 11
8 Calculation of Energy Intakes 12
9 Energy Balance 13
10 Production of Energy: the Human Energy Systems 15
11 The Effects of Fitness on the Human Energy Systems 20
12 Conclusions 21
13 Further Reading 22
2 Food for Exercise and Fitness 23
1 Summary 23
2 Introduction 24
3 Carbohydrates 25
4 Dietary Fibre 28
5 Fats 29
6 Proteins 32
7 Vitamins 34
8 Minerals 37
9 Water and Fluid Replacement 41
10 General Dietary Recommendations 44
11 Ergogenic Aids 45
12 Conclusions 47
13 Further Reading 48
Referencesto Part I 49
Part II Fit To Dance 51
Yiannis Koutedakis and N.C. Craig Sharp
3 Non-artistic Components of Dance Performance 53
1 Introduction 53
2 Biomechanical 53
3 Hereditary 55
4 Medical 56
5 Nutritional 57
6 Psychological 58
7 Technological 58
8 Physiological 59
9 Conclusions 63
10 Further Reading 64
4 Muscle and its Physiology 65
1 Introduction 65
2 Types of Muscle 66
3 Types of Skeletal Muscle Fibre 67
4 Motor Units and their Function 70
5 Muscle Force and Cross-sectional Area 73
6 The Structure of the Muscle 73
7 The Mechanism of Muscle Contraction 81
8 Types of Muscle Contraction 84
9 Control and Reflex 85
10 Conclusions 87
11 Further Reading 87
5 The Main Physical Fitness Components and Dance 89
1 Introduction 89
2 Aerobic (Cardiorespiratory) Fitness 92
3 Anaerobic Fitness 105
4 Muscular Strength (and Power) 114
5 Muscular Flexibility and Joint Mobility 128
6 Body Composition 141
7 Conclusions 152
8 Further Reading 153
6 Fitness and Training 155
1 Introduction 155
2 Physical Training 156
3 Warm-up and Cool-Down 162
4 Fatigue 171
5 Conclusions 183
6 Further Reading 183
Acknowledgement 184
References to Part II 185
Part III The Healthy Dancer 193
Introduction 195
7 Overtraining Burnout 197
Yinnis Koutedakis
1 Summary 197
2 Introduction 197
3 Definition of Terms 198
4 Factors Contributing to Overtraining 199
5 Diagnosis of Overtraining 203
6 Symptoms 203
7 Signs 201
8 Overtraining and the Immune System 206
9 Overtraining and Loss of Muscle Strength 207
10 Seasonal Variations in Overtraining 209
11 Diet and Overtraining 210
12 Prevention of Overtraining 210
13 Management of Overtraining 211
14 Conclusions 212
15 Further Reading 212
References 213
8 Asthma and Dance 215
Ray Carson
1 Summary 215
2 Introduction 215
3 Definition of Asthma 216
4 Diagnosis 216
5 Disease Mechanisms 218
6 Effects on Performance 221
7 Prevention 223
8 Treatment 226
9 Conclusions 228
10 Further Reading 228
References 228
9 Body Weight Control 231
Paul Pacy
1 Summary 231
2 Introduction 231
3 Elements of Body Weight-Body Fat 232
4 Are There Ideal Body Weights? 233
5 Factors Affecting Body Weight 234
6 The Role of Nutrition 236
7 Eating Habits and Body Weight Control 240
8 Body Weight After Retirement 246
9 Conclusions 247
10 Further Reading 247
Acknowledgment 247
References 248
10 Body Weight and Bone Density 249
Roger Wolman
1 Summary 249
2 Introduction 246
3 Menstrual Effects of Low Body Weight 250
4 Bone Density and Osteoporosis 254
5 Effects of Low Body Weight on the Skeleton 257
6 Reduced Bone Density 260
7 Management of Low Bone Density and Osteoporosis 260
8 Conclusions 262
9 Further Reading 263
References 263
11 Anatomical and Physiological Gender Differences 265
N. C Craig Sharp
1 Summary 265
2 Introduction 265
3 Gender Formation 266
4 Anatomical Aspects 267
5 Physiological Aspects 273
6 Conclusions 277
7 Further Reading 277
References 277
12 Children and Dance 279
Colin Boreham
1 Summary 279
2 Introduction 280
3 Growth, Maturation and Physical Performance 281
4 Individual Differences in Maturation 284
5 Health Benefits of Dance in Children 284
6 Training for Dance in Children 284
7 Temperature Regulation and Fluid Balance 289
8 Conclusions 290
9 Further Reading 290
References 291
13 Life After a Professional Dance Career 293
Susie Dinan
1 Summary 293
2 Introduction 294
3 International Recognition of the Needs of Dancers in Transition 295
4 The Dancer's Dilemma 296
5 The Dancer's Destiny 300
6 Current Initiatives in Dance Education 306
7 Support and Success for Dancers in Transition 307
8 Ageing and the Dancer 309
9 Conclusions 320
10 Further Reading 321
Acknowledgements 321
References 321
Glossary 323
Index 339
