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Dance Technique incorporating safe dance practice

Performing sequences relative to anatomical structure

Body maintenance

Nutritional planning

Energy requirements
When dancers begin to plan their diet, they need to assess the training and performance requirements of the dance and make a self-assessment of their nutritional habits.
Energy expenditure
Energy intake
Meal planning

Energy expenditure

Activity: Energy expenditure

References:
Arnheim, D. (1991) Dance Injuries their Prevention and Care 3rd Edition. Princeton Book Company, Princeton.
Arnheim, D. (1991) Food Guide to Healthy Eating: p.112 Princeton Book Company, Princeton.
Howse, J., Hancock, S. (1992) Dance Technique and Injury Prevention. Theatre Arts Books/ Routledge: NY.

1. Tally your energy expenditure during exercise in hours and minutes:

pre-performance (in preparation 2 days leading up to examination)
during performance (the day of the performance)
recovery (post performance).

In your tally include time spent sleeping, resting, performing everyday tasks, low to high intensity exercise.

2. Review Arnheim, D. (1991). Food Guide to Healthy Eating: p. 112 and The Nicholas Institute of Sports Medicine to calculate your total energy expenditure.

Energy intake

Activity: Energy intake

References:
Arnheim, D. (1991) Dance Injuries their Prevention and Care 3rd Edition. Princeton Book Company, Princeton.
Arnheim, D. (1991) Food Guide to Healthy Eating: pg112 Princeton Book Company, Princeton.

Assess your eating habits and nutritional intake before and after assessment.

Record the following:

when the food was eaten
the amount of food eaten
the nutritional content of the food
the immediate and long-term effects of the food
the fluid intake
the total energy intake for each day.

Complete the following table. (Use one table for each day.)

Day:	Food eaten (include amount)	Nutritional content	Effects of the food	Fluid intake (include amount)
Time:



	Total energy intake

Analyse your diet. Compare your nutritional intake with the recommendations on
Table 2: Food Guide to Healthy Eating. Arnheim, 1991, p.112.

Answer the following questions:

What was the total energy intake for each day?
What is the difference between total energy intake and expenditure?
What does a positive result indicate? (energy intake greater than expenditure)
What does a negative result indicate? (energy expenditure greater than intake)
Are all 5 food groups consumed each day?
Do you consume the total number of daily recommended servings?
How can you improve your diet?
Do you eat at appropriate times of the day?
Are you drinking enough water? N.B. Coffee, tea, Coke and alcohol should not be included as fluid replacement drinks, as they increase fluid loss.
What effect will these results have in the preparation and performance of your dance?

Meal planning

Activity: Meal planning

References:
Arnheim, D. (1991) Dance Injuries their Prevention and Care 3rd Edition. Princeton Book Company, Princeton.

Create your own balanced diet to suit your bodily needs. Take into account your own body type and the physical demands placed on your body.

When working out your diet, include one serving from each food group in each meal. Try to eat three meals a day. Avoid a large meal at the end of the day just before going to bed.

Discuss the nutritional benefits of each meal in relation to the performance of the core performance dance.

PDHPE NSW HSC Online How can nutrition affect performance

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