Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Severity
Influences Personal Technique Influences balance and stability. Causes misalignments Risk of causing pain, not as good of support, not aesthetically pleasing
Strengthen/stretch
Appendix
Pronation
None/Slight
Slight
Strengthen intrinsics
Slight
Genu Recurvatum
Slight/Moderate
Slight
Since this is a structural injury and since it is so slight, I havent noticed too many influences on my technique. Create pain in back of knee because of the force on the posterior ligaments, weakens stability in knee, misalignment Misalignment, posture isnt very good, can affect and cause pain in lower back, harder to engage core, causes lumbar lordosis
Strengthen hip extensors, Figure 4-A, Figure 3-B, stretch hip flexors Figure 4-C
Skeletal Deviation
Severity
Strengthen/stretch
Appendix
Lumbar Lordosis
Slight
Misalignment in spine and can cause misalignment in hips, weak abdominals Can cause lower back pain, misalignment in other parts of body, if progresses can be not aesthetically pleasing
Scoliosis
Slight
Forward Shoulder
Slight
Slight
Elbow Recurvatum
Slight
Stretch and strengthen later flexors and extensors and rotators of spine, imagery to lengthen/equalize symmetry Misalignment of back, Strengthen shoulder not aesthetically girdle retractors (muscles pleasing, creates bad that return scapula from posture. forward tilit), stretch pectoral minor Cause knotting tension in Stretch trapezius and left shoulder, not strengthen right shoulder aesthetically pleasing muscles, imagery to when standing or relax left shoulder dancing Affect how much weight Strengthen elbow flexors I can safely hold, not aesthetically pleasing when dancing
Severity
Strengthen/stretch
Appendix
Supinators-plantar (flexibility)
Tight (1)
Tight (1)
This effects flexibility in my hip making splits and legs extensions more strenuous Makes ROM limited when abduction in flexion of hip
Figure 4-B
Tight (1)
Stretch sartorius
Figure 4-C
Tight (1)
Since this is tight, it makes it harder to abduct my leg to a high degree. This limits ROM of my hip and can cause hip snapping syndrome
Tight/average (1.5)
Stretch Illiopsoas
Severity
Strengthen/stretch
Appendix
Weak/average (1.5)
Limited elongation of spine, and not as good rotation and flexion from side to side Limit ROM in the rotation to opposite side.
Figure 6-A
Tight/average (1.5)
Weak (1)
Figure 7-B
Weak/average (1.5)
This limits weight bearing, can also not be aesthetically pleasing, because arms in not strong or toned.
Figure 8-A
Severity
Strengthen/stretch
Appendix
Weak (1)
Weak/Average (1.5)
Slight/moderate
This can influence any arm work, weight bearing. This can then promote tightness because of overuse Forward shoulders, tightness throughout chest region, spasms, bad posture
Figure 7-C
Figure 7-A
Personality Traits
Cerebral, thought oriented thinker Mind takes the lead in dancing Day-dreams, fantasies, talks to self Craves solitude need alone time to unwind Sensitive emotions turns feelings inwardly Nervous apprehension Wake up in morning with impending doom Quick to understand, restless, impatient Few close friends (prefer to see one at a time) Tire quickly, short energy span Sleep lightly Practical, realistic Uncomfortable with change action extrovert action oriented Love a good fight, challenge conquer the world attitude
Kinesthetic learner Courageous, risk-taker, thrill-seeker Independent do for elf, stand on own two feet Dominant in relationship vs passive Dislike confinement or containment Morning person
Training Needs: Work on cardiorespiratory, muscular endurance, strength, range-of-motion, relaxation and tension management therapy. See Figures ___ (Musil 96-98)
Individual Differences
Motivational Make-up Balance of Intelligences Kinesthetic Bodily (5) Musical (4) Logical Mathematical (3) Inter-personal (2) Spatial (2) Linguistic (1.5) Intra-personal (1.5) Naturalist (1) (Distribution of 20 points) Out of all of the intelligences, I am definitely kinesthetic smart. Rhythms also come very naturally to me. I can usually hear a rhythm and repeat it back fairly quickly. I also find that I am fairly logical and I have always loved math. Once intelligence that I have very little of is the Naturalist intelligence. I am not good with nature. I do not have the natural sense. I do believe that if a person works hard enough, he can gain more experience, knowledge, and skill about each intelligence. I hope to do this in the future.
Kinesthetic (4) Visual (4.5) Auditory (1.5) I process information and gain knowledge best when I am learning kinesthetically. When my whole body is involved the information stick in my head. With kinesthetic there is a big connection to the visual sense as well. I am extremely visual and if I am not watching as I am moving then the information does not process as well. Even when I am studying notes for a test, when I am taking the test, I visualize the different pages and where the information was on the page and then I can remember what I need too. Auditory is not one of my strong points. When I am just listening and not doing or visualizing something, it is extremely hard for me to remember the information. I will always remember if I liked what they said or not, but I have a hard time pinpointing details. Now if there is hand gestures while they are talking then it is a lot easier for me to remember.
(Musil 100)
Monday
Cardio: 20 minutes jogging Upper Body: 15 bicep curls each arm using 1 lb weight Core: 20 slow bicycles, 40 fast bicycles Leg strength: wall sits for 1 minutes Foot Exercises: push to releve 20 times each leg
Tuesday
Cardio: biking 30 minutes Upper Body: 15 tricep extensions each arm using 1 lb weight Core: plank for 1 minute, 30 seconds on each side Leg strength: 30 squats both sides Foot Exercises: Stand on proprio pillow 30 seconds each leg to improve proprioception Stretching: Stretch all muscles used in work out focus on pectoralis minor to improve PM syndrome
Wednesday
Cardio: 20 minutes jogging Upper Body: 10 regular, 10 triangle and 10 handstand push ups Core: Sit up variation to 3 minute song
Thursday
Cardio: biking 30 minutes Upper Body: 15 bicep curls each arm using 1 lb weight Core: 20 slow bicycles, 40 fast bicycles Leg strength: wall sits for 2 minutes Foot Exercises: Stand on proprio pillow 35 seconds each leg
Friday
Cardio: 20 minutes jogging Upper Body: 15 tricep extensions each arm using 1 lb weight Core: Plank for 1 minute, 30 seconds on each side Leg strength: 40 squats both sides Foot Exercises: With a theraband on your foot, point 20 times on each foot.
Saturday
Cardio: biking 30 minutes Upper Body: 10 regular, 10 triangle and 10 handstand push ups Core: Sit up variation to 4 minute song
Leg strength: 30 leg lifts each side Foot Exercises: Write the ABCs with each foot
Leg strength: 40 legs lifts each side Foot Exercises: Stand on red (smaller) proprio pillow 40 seconds each leg
Stretching: Stretch all muscles used in work out focus on hamstring flexibility
Stretching: Stretch all muscles used in work out focus on intrinsics in foot and working on your point
Stretching: Stretch all muscles used in work out, focus on hip flexors to have better ROM in the hip
Stretching: Stretch all muscles used in work out, focus on hamstrings to have better extension
Stretching: Stretch all muscles equally and then do an imagery exercise to improve body alignment.
*With this exercise program there will also be a balanced diet of meats, fruits and vegetable, grains, carbs, and natural sugars. I will also make sure to stay properly hydrated with drinking water. I will also make sure that I have enough carbs to provide enough energy for my daily energy intake.
Appendix
Foot Knee Hip Core Figure 1-A Figure 1-B Figure 1-C Figure 2-A Figure 2-B Figure 3-A Figure 3-B Figure 4-A Figure 4-B Figure 4-C Figure 5-A Figure 5-B - Figure 5-C - Figure 5-D - Figure 5-E Spine - Figure 6-A - Figure 6-B - Figure 6-C Shoulder - Figure 7-A - Figure 7-B - Figure 7-C Elbow - Figure 8-A - Figure 8-B - Figure 8-C
Works Cited Assessment: Appendix: Haas, Jacqui Greene. Dance Anatomy. United State of America: Human Kinetics, 2010. Print. Clippinger, Karen. Dane Anatomy and Kinesiology. United State of America: Human Kinetics, 2007. Print. Franklin Eric. Conditioning for Dane-training for peak performance in all dance forms. United States: Human Kinetics, 2004. Print. Fredericson, Michael, et al. Foam roller Techniques: For Massage, Stretches and Improve Flexibility. OPTP, 2005. Print. Staugaard-Jones, Jo Ann. The Anatomy of Exercise and Movement for the study of dance, pilates, sport and yoga. Chichester, England: Lotus Publishing, 2010. Print. Kinesiology and Related Sciences for Dancers. Study Packet, compiled and outlined by S. Musil, Pamela