The Fit and Healthy Dancer

Contents

• 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