Fit and Healthy Dancer

Yiannis Koutedakis and N. C. Craig Sharp are the authors of The Fit and Healthy Dancer, published by Wiley.

"...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) "...will undoubtedly be an excellent reference document for thedancer and the dance teacher..." (Physiotherapy in Sport)

• Bibliography of Editors and Authors xiiiContributors xvForeword by Sir Peter Wright xviiForeword by Cynthia Harvey xixPreface xxiAcknowledgements xxvPart I Energy and Food For Exercise And Fitness 1Yiannis Koutedakis1 Energy for Exercise and fitness 31 Summary 32 Introduction 43 Definition of Energy 44 Measurement of Energy 65 Metabolism 76 Energy Requirements 87 Energy Intakes 118 Calculation of Energy Intakes 129 Energy Balance 1310 Production of Energy: the Human Energy Systems 1511 The Effects of Fitness on the Human Energy Systems 2012 Conclusions 2113 Further Reading 222 Food for Exercise and Fitness 231 Summary 232 Introduction 243 Carbohydrates 254 Dietary Fibre 285 Fats 296 Proteins 327 Vitamins 348 Minerals 379 Water and Fluid Replacement 4110 General Dietary Recommendations 4411 Ergogenic Aids 4512 Conclusions 4713 Further Reading 48Referencesto Part I 49Part II Fit To Dance 51Yiannis Koutedakis and N.C. Craig Sharp3 Non-artistic Components of Dance Performance 531 Introduction 532 Biomechanical 533 Hereditary 554 Medical 565 Nutritional 576 Psychological 587 Technological 588 Physiological 599 Conclusions 6310 Further Reading 644 Muscle and its Physiology 651 Introduction 652 Types of Muscle 663 Types of Skeletal Muscle Fibre 674 Motor Units and their Function 705 Muscle Force and Cross-sectional Area 736 The Structure of the Muscle 737 The Mechanism of Muscle Contraction 818 Types of Muscle Contraction 849 Control and Reflex 8510 Conclusions 8711 Further Reading 875 The Main Physical Fitness Components and Dance 891 Introduction 892 Aerobic (Cardiorespiratory) Fitness 923 Anaerobic Fitness 1054 Muscular Strength (and Power) 1145 Muscular Flexibility and Joint Mobility 1286 Body Composition 1417 Conclusions 1528 Further Reading 1536 Fitness and Training 1551 Introduction 1552 Physical Training 1563 Warm-up and Cool-Down 1624 Fatigue 1715 Conclusions 1836 Further Reading 183Acknowledgement 184References to Part II 185Part III The Healthy Dancer 193Introduction 1957 Overtraining Burnout 197Yinnis Koutedakis1 Summary 1972 Introduction 1973 Definition of Terms 1984 Factors Contributing to Overtraining 1995 Diagnosis of Overtraining 2036 Symptoms 2037 Signs 2018 Overtraining and the Immune System 2069 Overtraining and Loss of Muscle Strength 20710 Seasonal Variations in Overtraining 20911 Diet and Overtraining 21012 Prevention of Overtraining 21013 Management of Overtraining 21114 Conclusions 21215 Further Reading 212References 2138 Asthma and Dance 215Ray Carson1 Summary 2152 Introduction 2153 Definition of Asthma 2164 Diagnosis 2165 Disease Mechanisms 2186 Effects on Performance 2217 Prevention 2238 Treatment 2269 Conclusions 22810 Further Reading 228References 2289 Body Weight Control 231Paul Pacy1 Summary 2312 Introduction 2313 Elements of Body Weight—Body Fat 2324 Are There Ideal Body Weights? 2335 Factors Affecting Body Weight 2346 The Role of Nutrition 2367 Eating Habits and Body Weight Control 2408 Body Weight After Retirement 2469 Conclusions 24710 Further Reading 247Acknowledgment 247References 24810 Body Weight and Bone Density 249Roger Wolman1 Summary 2492 Introduction 2463 Menstrual Effects of Low Body Weight 2504 Bone Density and Osteoporosis 2545 Effects of Low Body Weight on the Skeleton 2576 Reduced Bone Density 2607 Management of Low Bone Density and Osteoporosis 2608 Conclusions 2629 Further Reading 263References 26311 Anatomical and Physiological Gender Differences 265N. C Craig Sharp1 Summary 2652 Introduction 2653 Gender Formation 2664 Anatomical Aspects 2675 Physiological Aspects 2736 Conclusions 2777 Further Reading 277References 27712 Children and Dance 279Colin Boreham1 Summary 2792 Introduction 2803 Growth, Maturation and Physical Performance 2814 Individual Differences in Maturation 2845 Health Benefits of Dance in Children 2846 Training for Dance in Children 2847 Temperature Regulation and Fluid Balance 2898 Conclusions 2909 Further Reading 290References 29113 Life After a Professional Dance Career 293Susie Dinan1 Summary 2932 Introduction 2943 International Recognition of the Needs of Dancers in Transition 2954 The Dancer’s Dilemma 2965 The Dancer’s Destiny 3006 Current Initiatives in Dance Education 3067 Support and Success for Dancers in Transition 3078 Ageing and the Dancer 3099 Conclusions 32010 Further Reading 321Acknowledgements 321References 321Glossary 323Index 339