1. COMPONENTS OF FITNESS Part Two Which main component of fitness do you think this picture shows? Remember it can show many… All components are linked

2. STRENGTH THE ABILITY OF YOUR MUSCLES TO HAVE THE POWER TO RESIST GRAVITY

3. WHAT DOES THIS MEAN? Gravity pulls us down to earth The simple act of lifting our arms legs or body AWAY from the floor requires muscle strength to resist the downward pull of gravity

4. Dancing requires huge muscle strength as many of our movements defy gravity and ask us to lift our limbs / body in all kinds of ways that work against gravity

5. This is how we all start… Effort! Hopefully this is how we will end… Easy!

6. Developing strength in our muscles can only be achieved by exercising them regularly and doing more than ordinary every day movements

7. We have to condition all the muscles in our body to acquire optimum strength This means working the muscles in our arms legs and torso

8. This can only be achieved by attending regular dance classes – at least four times a week!!

9. HOW MUSCLES WORK  Regular exercise develops your muscles and makes them stronger  Whether you develop this or not is due to the amount of EFFORT you put into asking your muscles for more!!  This is called ‘progressive overload’  If you do the same thing the same way in every class you will not develop strength in your muscles

10. Complimentary to muscle strength is muscle power This is the ability of a muscle to produce a force or movement WITH SPEED It is vital that a dancer increases muscle power and strength together

11. Overload Principle Do more today than you did yesterday and do more tomorrow than you did today The overload principle affects the development of …

12. ALL COMPONENTS 0F FITNESS

13. How to achieve it …  Go to a gym – do light weight training for specific muscles  Work with a resistance band  Do exercises at home to strengthen muscles  Dance – barre and centre work e.g. increasing balancing movements / adage / port de bras / arm exercises  Dance – a floor barre or chair work is excellent for developing strength

14. YOU CAN IMPROVE IT! Pullups, pushups are excellent for developing upper body strength to perform lifts Planks and abdominal crunches are great core strengtheners that improve posture and balance Squats are excellent for dynamic lower body strength The repetition of plies, releves, battements increase the muscular endurance of the leg muscles It is beneficial to participate in these activities 3 to 5 times per week

15. Strength = power!