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Dance Technique incorporating safe dance practice
Performing sequences relative to anatomical structure
Body maintenance
A balanced diet
Correct nutritional intake is important
for dancing, which involves a high expenditure of energy. Correct nutrition is
important in the prevention and healing of injuries.
A healthy diet involves the daily
intake of four food groups in balanced amounts. These include:
Dairy products e.g. milk,
yoghurt and cheese
Meats e.g. fish, poultry and
eggs
Bread and cereals e.g. bread,
pasta and rice
Fruits and vegetables e.g.
apples, bananas, potatoes and beans.
Each must be ingested into the body in
certain amounts. (See table: Food Guide to Healthy Eating. Arnheim, 1991:
p. 112)
For energy, complex carbohydrates
should constitute 55% or more of the diet, fat should be less than 25%, and
proteins from 10% to 15%, together with proper amounts of vitamins, minerals and
water. (Geeves, 1990).
Table 1 describes functions and food
sources for proteins, carbohydrates, fats, vitamins, minerals and
water.
Table 1
|
Function
|
Food source
|
Proteins
|
- are essential for muscle
and tissue development and repair
- provide essential
amino acids (needed for normal metabolism of the body)
|
- are found
particularly in lean meat, poultry and fish
- variable amounts
are found in milk, dairy products, cheese eggs, some vegetables, tofu,
beans
|
| Carbohydrates |
- provide the body
with energy
- serve
to overcome the sense of fatigue when there is a sugar depletion in the
blood
|
- simple
carbohydrates: glucose , cane sugar, simple sugars (e.g. fruit)
- complex
carbohydrates: bread, cereals, pasta, starch, complex sugars, potatoes,
rice
|
| Fats |
- provide a high
energy source (they are metabolised and used very much more slowly than the
complex carbohydrates)
- are a vital
carrier for the fat-soluble vitamins A and
D
- are necessary for
healthy cell membranes and nerves
|
- animal
fat
- dairy
products
- low-fat
milk
- cheese
|
| Vitamins |
- Different vitamins perform different functions in the
body:
- Vitamin A is
essential for cellular growth and fights bacterial
infection.
- Vitamin
B is essential for the function of enzymes, energy production, normal growth,
formulation of red blood cells, basic organic functions.
- Vitamin C is
essential for the healing of injuries and contains important anti-oxidants
|
- best gained from a
diet which includes whole grains (bread & cereal), along with 5 serves of
fruit & vegetables a day
- Vitamin A: red and
orange foods e.g.
carrots
- Vitamin B:
liver, fruits vegetables
- Vitamin C: citrus fruits
and vegetables e.g. cabbage
|
|
Minerals |
- essential for the
proper functioning of the body and various cellular
functions
- minimise
muscle cramping and
fatigue
- Calcium is
necessary for bone formation.
- Iron is needed to
carry oxygen in the blood and is used for energy production in
cells.
|
- balanced diet,
water, vegetables
- Calcium is found in
low-fat milk, cheese and yoghurt.
- Iron is found in
lean red meat, whole grains.
|
|
Water |
- acts as a dilutant
for toxic wastes, transports body fuels, eliminates waste materials, regulates
body temperature.
- hydrates the body,
minimises cramps which may lead to muscle tears
|
- food provides the
body with a certain amount of water
- pure water,
juice
|
The natural tendencies of your
own body (e.g. individual metabolic and absorption rates, body type) and the
demands placed on your body need to be considered when planning your diet.
(Arnheim, 1991; Fitt, 1988; Howse and
Hancock, 1992)
PDHPE NSW HSC Online How can
nutrition affect performance
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