Fitness and Nutrition for Dance PHYSICAL FITNESS

5 Elements of Fitness  Endurance: Two types Muscular Endurance: ability of your muscles to keep working over time Cardiovascular or Cardiorespiratory Endurance: ability of your heart and lungs to work efficiently during activity Endurance is how LONG you can last during activity!!

Continued  Flexibility: Ability to bend and twist joints easily  Body Composition: Compares the weight of your fat to the weight of your muscles, bones and organs  Strength: Can be measured by the amount of weight you can lift. How strong you are!!

Fitness Program Exercise is any physical activity that maintains or improves fitness. Without exercise everyday activity becomes more difficult. Testing your fitness helps you find out what your weaknesses are. Why would you want to know this?

Fitness Goals Setting short-term goals can help you meet a long- term goal What is a short term goal? Long term? What are realistic goals?

F.I.T.T  F requency: How often you do something  I ntensity: How hard you exercise  T ime: How long you exercise  T ype: What you do

Example F.I.T.T VIDEO CLIP F = 2 times per week I = bpm T =20 minutes T = Bar exercises

Examples Continued F = 3 times per week I = bpm T = 30 minutes T = Yoga Stretches (dog pose, warrior, cobra etc) F = 4 times per week I = 4 sets of 25 reps T = 15 minutes T = leg exercises (squats, jump squats, scissor jumps etc)

Heart Rate Resting HR is the number of times your heart beats when not exercising Max HR is the largest number of times your heart can beat per minute while exercising. Target HR Zone is where your heart should be when exercising Recovery time is the amount of time your heart takes to return to its RHR after exercising.

Heart Rate Max HR = 220 – age %65 of MHR = MHR x.65 %85 of MHR = MHR x = x 207= bpm.85 x 207= bpm THRZ = bpm

Oxygen or No Oxygen  Aerobic exercise: is exercise that uses oxygen to get energy. Endurance exercises are aerobic. Lower intensity activity! Running the mile Swimming multiple laps Playing Soccer (Goalie?) Basketball Dance Class Aerobic Video Clip

Oxygen or No Oxygen Continued.  Anaerobic: Exercise that doesn’t use oxygen. Activities that use strength in short bursts. High Intensity activity, your Heart Rate will be higher than in Aerobic exercise. Sprinting (what is this?) Volleyball Weight Lifting Leaps ANAEROBIC VIDEO CLIP

Team Work/ Cooperation  Competition: is a contest between two or more people  Sportsmanship: is the ability to treat all players, officials and fans fairly during competition. Good Sportsmanship? Poor Sportsmanship? Can you have sportsmanship during a dance competition? Why or why not?

Weight Training The use of weight to make muscles stronger or bigger. Weight Training improves strength and muscular endurance. Strength development and bodybuilding are two types of weight training. Which would work best for dance?

Types of Workouts  Repetitions: How many times you lift something.  Sets: Is a group of repetitions 3/4 sets of 20+ reps= Endurance training 3/4 sets of 6-20 reps = Strength training 2 sets of 3-6 reps = Body Building When lifting weights, what steps can you take to be safe?

Overtraining Is the condition that happens when you exercise to much  You feel tired all the time  You aren’t doing as well during games and practices  You are less interested in the activity  Your RHR increases  You may get hurt more often How might you tell if you are overtraining in Dance?

Injury Warning Signs Sharp Pain Tenderness in a single area Swelling Reduced range of motion Numbness or tingling Muscle Soreness? MUSCLE SORENESS VIDEO

Common Injuries Acute Injury: is an injury that happens suddenly (sprains, fractures) R.I.C.E Chronic Injury: develops over a period of time (Tendinitis, stress fractures) Doctor should treat Rest Ice Compression Elevate How could you injure yourself in dance?

8 Ways to prevent Injury 1. Warm up/Cool Down 2. Stretch 3. Don’t go to fast. Change FITT 4. Improve Form 5. Take a break 6. Wear right Clothing 7. Safety Equipment 8. Don’t exercise alone

How you gain weight  Calories: Energy you find in food/drinks  Metabolism: How fast your body converts (changes) food into energy. METABOLISM VIDEO What will effect your metabolism? How do you gain and lose weight?

Caloric Intake Inactive Teenagers and Inactive Females: Consume up to 1,600 Active Female Teenagers, Active Females and Inactive Males: Consume up to 2200 Calories Active Males, Active Male Teenagers, Many Athletes: Consume up to 2800, possibly more depending on your activity level.

Homework  You will write 2 F.I.T.T workouts and bring them back tomorrow.