{"product_id":"the-fit-and-healthy-dancer-isbn-9780471975281","title":"The Fit and Healthy Dancer","description":"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. \u003cp\u003eBibliography of Editors and Authors xiii\u003c\/p\u003e \u003cp\u003eContributors xv\u003c\/p\u003e \u003cp\u003eForeword by Sir Peter Wright xvii\u003c\/p\u003e \u003cp\u003eForeword by Cynthia Harvey xix\u003c\/p\u003e \u003cp\u003ePreface xxi\u003c\/p\u003e \u003cp\u003eAcknowledgements xxv\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart I Energy and Food For Exercise And Fitness 1\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eYiannis Koutedakis\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003e1 Energy for Exercise and fitness 3\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 3\u003c\/p\u003e \u003cp\u003e2 Introduction 4\u003c\/p\u003e \u003cp\u003e3 Definition of Energy 4\u003c\/p\u003e \u003cp\u003e4 Measurement of Energy 6\u003c\/p\u003e \u003cp\u003e5 Metabolism 7\u003c\/p\u003e \u003cp\u003e6 Energy Requirements 8\u003c\/p\u003e \u003cp\u003e7 Energy Intakes 11\u003c\/p\u003e \u003cp\u003e8 Calculation of Energy Intakes 12\u003c\/p\u003e \u003cp\u003e9 Energy Balance 13\u003c\/p\u003e \u003cp\u003e10 Production of Energy: the Human Energy Systems 15\u003c\/p\u003e \u003cp\u003e11 The Effects of Fitness on the Human Energy Systems 20\u003c\/p\u003e \u003cp\u003e12 Conclusions 21\u003c\/p\u003e \u003cp\u003e13 Further Reading 22\u003c\/p\u003e \u003cp\u003e\u003cb\u003e2 Food for Exercise and Fitness 23\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 23\u003c\/p\u003e \u003cp\u003e2 Introduction 24\u003c\/p\u003e \u003cp\u003e3 Carbohydrates 25\u003c\/p\u003e \u003cp\u003e4 Dietary Fibre 28\u003c\/p\u003e \u003cp\u003e5 Fats 29\u003c\/p\u003e \u003cp\u003e6 Proteins 32\u003c\/p\u003e \u003cp\u003e7 Vitamins 34\u003c\/p\u003e \u003cp\u003e8 Minerals 37\u003c\/p\u003e \u003cp\u003e9 Water and Fluid Replacement 41\u003c\/p\u003e \u003cp\u003e10 General Dietary Recommendations 44\u003c\/p\u003e \u003cp\u003e11 Ergogenic Aids 45\u003c\/p\u003e \u003cp\u003e12 Conclusions 47\u003c\/p\u003e \u003cp\u003e13 Further Reading 48\u003c\/p\u003e \u003cp\u003eReferencesto Part I 49\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart II Fit To Dance 51\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eYiannis Koutedakis and N.C. Craig Sharp\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003e3 Non-artistic Components of Dance Performance 53\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Introduction 53\u003c\/p\u003e \u003cp\u003e2 Biomechanical 53\u003c\/p\u003e \u003cp\u003e3 Hereditary 55\u003c\/p\u003e \u003cp\u003e4 Medical 56\u003c\/p\u003e \u003cp\u003e5 Nutritional 57\u003c\/p\u003e \u003cp\u003e6 Psychological 58\u003c\/p\u003e \u003cp\u003e7 Technological 58\u003c\/p\u003e \u003cp\u003e8 Physiological 59\u003c\/p\u003e \u003cp\u003e9 Conclusions 63\u003c\/p\u003e \u003cp\u003e10 Further Reading 64\u003c\/p\u003e \u003cp\u003e\u003cb\u003e4 Muscle and its Physiology 65\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Introduction 65\u003c\/p\u003e \u003cp\u003e2 Types of Muscle 66\u003c\/p\u003e \u003cp\u003e3 Types of Skeletal Muscle Fibre 67\u003c\/p\u003e \u003cp\u003e4 Motor Units and their Function 70\u003c\/p\u003e \u003cp\u003e5 Muscle Force and Cross-sectional Area 73\u003c\/p\u003e \u003cp\u003e6 The Structure of the Muscle 73\u003c\/p\u003e \u003cp\u003e7 The Mechanism of Muscle Contraction 81\u003c\/p\u003e \u003cp\u003e8 Types of Muscle Contraction 84\u003c\/p\u003e \u003cp\u003e9 Control and Reflex 85\u003c\/p\u003e \u003cp\u003e10 Conclusions 87\u003c\/p\u003e \u003cp\u003e11 Further Reading 87\u003c\/p\u003e \u003cp\u003e\u003cb\u003e5 The Main Physical Fitness Components and Dance 89\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Introduction 89\u003c\/p\u003e \u003cp\u003e2 Aerobic (Cardiorespiratory) Fitness 92\u003c\/p\u003e \u003cp\u003e3 Anaerobic Fitness 105\u003c\/p\u003e \u003cp\u003e4 Muscular Strength (and Power) 114\u003c\/p\u003e \u003cp\u003e5 Muscular Flexibility and Joint Mobility 128\u003c\/p\u003e \u003cp\u003e6 Body Composition 141\u003c\/p\u003e \u003cp\u003e7 Conclusions 152\u003c\/p\u003e \u003cp\u003e8 Further Reading 153\u003c\/p\u003e \u003cp\u003e\u003cb\u003e6 Fitness and Training 155\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e1 Introduction 155\u003c\/p\u003e \u003cp\u003e2 Physical Training 156\u003c\/p\u003e \u003cp\u003e3 Warm-up and Cool-Down 162\u003c\/p\u003e \u003cp\u003e4 Fatigue 171\u003c\/p\u003e \u003cp\u003e5 Conclusions 183\u003c\/p\u003e \u003cp\u003e6 Further Reading 183\u003c\/p\u003e \u003cp\u003eAcknowledgement 184\u003c\/p\u003e \u003cp\u003eReferences to Part II 185\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart III The Healthy Dancer 193\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIntroduction 195\u003c\/p\u003e \u003cp\u003e\u003cb\u003e7 Overtraining Burnout 197\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eYinnis Koutedakis\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 197\u003c\/p\u003e \u003cp\u003e2 Introduction 197\u003c\/p\u003e \u003cp\u003e3 Definition of Terms 198\u003c\/p\u003e \u003cp\u003e4 Factors Contributing to Overtraining 199\u003c\/p\u003e \u003cp\u003e5 Diagnosis of Overtraining 203\u003c\/p\u003e \u003cp\u003e6 Symptoms 203\u003c\/p\u003e \u003cp\u003e7 Signs 201\u003c\/p\u003e \u003cp\u003e8 Overtraining and the Immune System 206\u003c\/p\u003e \u003cp\u003e9 Overtraining and Loss of Muscle Strength 207\u003c\/p\u003e \u003cp\u003e10 Seasonal Variations in Overtraining 209\u003c\/p\u003e \u003cp\u003e11 Diet and Overtraining 210\u003c\/p\u003e \u003cp\u003e12 Prevention of Overtraining 210\u003c\/p\u003e \u003cp\u003e13 Management of Overtraining 211\u003c\/p\u003e \u003cp\u003e14 Conclusions 212\u003c\/p\u003e \u003cp\u003e15 Further Reading 212\u003c\/p\u003e \u003cp\u003eReferences 213\u003c\/p\u003e \u003cp\u003e\u003cb\u003e8 Asthma and Dance 215\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eRay Carson\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 215\u003c\/p\u003e \u003cp\u003e2 Introduction 215\u003c\/p\u003e \u003cp\u003e3 Definition of Asthma 216\u003c\/p\u003e \u003cp\u003e4 Diagnosis 216\u003c\/p\u003e \u003cp\u003e5 Disease Mechanisms 218\u003c\/p\u003e \u003cp\u003e6 Effects on Performance 221\u003c\/p\u003e \u003cp\u003e7 Prevention 223\u003c\/p\u003e \u003cp\u003e8 Treatment 226\u003c\/p\u003e \u003cp\u003e9 Conclusions 228\u003c\/p\u003e \u003cp\u003e10 Further Reading 228\u003c\/p\u003e \u003cp\u003eReferences 228\u003c\/p\u003e \u003cp\u003e\u003cb\u003e9 Body Weight Control 231\u003cbr\u003e \u003c\/b\u003e\u003ci\u003ePaul Pacy\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 231\u003c\/p\u003e \u003cp\u003e2 Introduction 231\u003c\/p\u003e \u003cp\u003e3 Elements of Body Weight—Body Fat 232\u003c\/p\u003e \u003cp\u003e4 Are There Ideal Body Weights? 233\u003c\/p\u003e \u003cp\u003e5 Factors Affecting Body Weight 234\u003c\/p\u003e \u003cp\u003e6 The Role of Nutrition 236\u003c\/p\u003e \u003cp\u003e7 Eating Habits and Body Weight Control 240\u003c\/p\u003e \u003cp\u003e8 Body Weight After Retirement 246\u003c\/p\u003e \u003cp\u003e9 Conclusions 247\u003c\/p\u003e \u003cp\u003e10 Further Reading 247\u003c\/p\u003e \u003cp\u003eAcknowledgment 247\u003c\/p\u003e \u003cp\u003eReferences 248\u003c\/p\u003e \u003cp\u003e\u003cb\u003e10 Body Weight and Bone Density 249\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eRoger Wolman\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 249\u003c\/p\u003e \u003cp\u003e2 Introduction 246\u003c\/p\u003e \u003cp\u003e3 Menstrual Effects of Low Body Weight 250\u003c\/p\u003e \u003cp\u003e4 Bone Density and Osteoporosis 254\u003c\/p\u003e \u003cp\u003e5 Effects of Low Body Weight on the Skeleton 257\u003c\/p\u003e \u003cp\u003e6 Reduced Bone Density 260\u003c\/p\u003e \u003cp\u003e7 Management of Low Bone Density and Osteoporosis 260\u003c\/p\u003e \u003cp\u003e8 Conclusions 262\u003c\/p\u003e \u003cp\u003e9 Further Reading 263\u003c\/p\u003e \u003cp\u003eReferences 263\u003c\/p\u003e \u003cp\u003e\u003cb\u003e11 Anatomical and Physiological Gender Differences 265\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eN. \u003c\/i\u003e\u003ci\u003eC Craig Sharp\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 265\u003c\/p\u003e \u003cp\u003e2 Introduction 265\u003c\/p\u003e \u003cp\u003e3 Gender Formation 266\u003c\/p\u003e \u003cp\u003e4 Anatomical Aspects 267\u003c\/p\u003e \u003cp\u003e5 Physiological Aspects 273\u003c\/p\u003e \u003cp\u003e6 Conclusions 277\u003c\/p\u003e \u003cp\u003e7 Further Reading 277\u003c\/p\u003e \u003cp\u003eReferences 277\u003c\/p\u003e \u003cp\u003e\u003cb\u003e12 Children and Dance 279\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eColin Boreham\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 279\u003c\/p\u003e \u003cp\u003e2 Introduction 280\u003c\/p\u003e \u003cp\u003e3 Growth, Maturation and Physical Performance 281\u003c\/p\u003e \u003cp\u003e4 Individual Differences in Maturation 284\u003c\/p\u003e \u003cp\u003e5 Health Benefits of Dance in Children 284\u003c\/p\u003e \u003cp\u003e6 Training for Dance in Children 284\u003c\/p\u003e \u003cp\u003e7 Temperature Regulation and Fluid Balance 289\u003c\/p\u003e \u003cp\u003e8 Conclusions 290\u003c\/p\u003e \u003cp\u003e9 Further Reading 290\u003c\/p\u003e \u003cp\u003eReferences 291\u003c\/p\u003e \u003cp\u003e\u003cb\u003e13 Life After a Professional Dance Career 293\u003cbr\u003e \u003c\/b\u003e\u003ci\u003eSusie Dinan\u003c\/i\u003e\u003c\/p\u003e \u003cp\u003e1 Summary 293\u003c\/p\u003e \u003cp\u003e2 Introduction 294\u003c\/p\u003e \u003cp\u003e3 International Recognition of the Needs of Dancers in Transition 295\u003c\/p\u003e \u003cp\u003e4 The Dancer’s Dilemma 296\u003c\/p\u003e \u003cp\u003e5 The Dancer’s Destiny 300\u003c\/p\u003e \u003cp\u003e6 Current Initiatives in Dance Education 306\u003c\/p\u003e \u003cp\u003e7 Support and Success for Dancers in Transition 307\u003c\/p\u003e \u003cp\u003e8 Ageing and the Dancer 309\u003c\/p\u003e \u003cp\u003e9 Conclusions 320\u003c\/p\u003e \u003cp\u003e10 Further Reading 321\u003c\/p\u003e \u003cp\u003eAcknowledgements 321\u003c\/p\u003e \u003cp\u003eReferences 321\u003c\/p\u003e \u003cp\u003eGlossary 323\u003c\/p\u003e \u003cp\u003eIndex 339\u003c\/p\u003e \"...This book is both interesting and informative....there is muchin the content to benefit any teacher of movement and dance, aswell as full-time students and professionals...\" (Dance Teacher,Volume 48, Number 7)\u003cbr\u003e \u003cbr\u003e \"...will undoubtedly be an excellent reference document for thedancer and the dance teacher...\" (Physiotherapy in Sport)  \u003cp\u003eYiannis Koutedakis and N. C. Craig Sharp are the authors of The Fit and Healthy Dancer, published by Wiley.   Dance is a dangerous business. The scientific and medical communities are now beginning to acknowledge that many forms of dance are as strenuous and physically demanding as most sports activities. Indeed, several scientific and dance studies report that dancers face a greater risk of suffering long-term disabilities than other elite athletes. Certainly it is fairly safe to assume that most professional and pre-professional dancers will be injured at some time in their careers. The Fit and Healthy Dancer is a long overdue contribution to dance literature that empowers dancers and their tutors. For the first time, the authors treat dancers as performing athletes and present essential exercise science information in a user-friendly style to help readers prevent injury and maintain good health. This volume will help dance and drama students and their teachers, professional dancers dance fitness instructors and choreographers, physiotherapists and medical practitioners appreciate the importance of a whole host of fitness-related concepts including: \u003c\/p\u003e\u003cul\u003e \u003cli\u003eenergy and energy production\u003c\/li\u003e \u003cli\u003enutrition to fuel dance\u003c\/li\u003e \u003cli\u003eprinciples and training of endurance, strength and power, mobility and flexibility\u003c\/li\u003e \u003cli\u003ethe importance of warm-up and cool-down\u003c\/li\u003e \u003cli\u003eweight balance and the effects of reduced body weight in dancers\u003c\/li\u003e \u003cli\u003ebone density, osteoporosis, amenorrhoea and the most common injuries in dancers\u003c\/li\u003e \u003cli\u003ethe causes of injuries, overtraining, exercise induced asthma\u003c\/li\u003e \u003cli\u003elife after a professional dance career\u003c\/li\u003e \u003c\/ul\u003e \"Yiannis Koutedakis and Craig Sharp have written a very comprehensive and informative book that delves into the reasons behind dance injuries and also provides readers with an understanding of methods to improve their standards of fitness and eliminate unnecessary dance injuries.\" —Cynthia Harvey  \u003cp\u003e\"The time has come to take advantage of all the knowledge contained in this book to ensure that our dancers are fitter and healthier in the future.\" —Sir Peter Wright CBE, Director Laureate, Birmingham Royal Ballet\u003c\/p\u003e","brand":"Wiley","offers":[{"title":"Default Title","offer_id":47990229369061,"sku":"NP9780471975281","price":113.95,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9780471975281.jpg?v=1761786993","url":"https:\/\/k12savings.com\/products\/the-fit-and-healthy-dancer-isbn-9780471975281","provider":"K12savings","version":"1.0","type":"link"}