The Power of Breathing

 

Breathing is a vital element for relaxation and physical activity such as dance; being able to control your breathing pattern allows you to maintain self-control and help to relieve your body of excessive tension. Breathing is the process by which living cells in the body receive a constant supply of oxygen and removes carbon dioxide. Oxygen is needed by each cell in the body for survival as every bodily function and all movement requires oxygen.

The Mechanism of Breathing

It is a passive process by which air is drawn in and forced out of the lungs by the combined action of the diaphragm and intercostals muscles. The process of exhalation becomes an active one when we require exhaling more air for example when we cough, also dancing requires more oxygen.

Interesting Fact: The diaphragm is a large muscle that separates the chest and the abdomen. It is the major muscle of respiration and is responsible for 75% of the air drawn into the lungs. Correct breathing enhances our oxygen supply to allow us to function efficiently.

This active process is assisted by other muscles including:

• Internal Intercostals
• Internal and external obliques
• Transverse Abdominus
• Rectus Abdominus

All help to compress the abdomen and squeeze more air out of the lungs.
The special nature of breathing being both passive and active process (happens automatically and be under our conscious control) is because the parts of our brain that controls our breathing also controls our emotions, therefore our emotions affect our physiological and psychological state. Most people do not breathe efficiently we are habitual shallow breathers because we only use a small part of our lungs.

Interesting Fact: Our mental or emotional state is reflective in our breathing and our breathing can impact on our emotional state. Learning to control our breathing patterns will allow us to gain greater control over our emotions especially in times of stress.

Causes for shallow breathing include:

• Stress
• Bad posture
• Lack of cardiovascular exercise

Just like dance training or mental skills practising breathing techniques can improve your well-being. The aim of breathing exercises is to breathe with maximum efficiency with minimum effort.

The process of inhalation

During inhalation the diaphragm contracts and flattens this increases the volume and size of the chest cavity. This lowers the pressure inside the chest, because the pressure inside the body is lower than the pressure outside the air is drawn into the lungs. At the same time the external intercostal muscles contract lifting the ribcage up and outwards, further increasing the volume and size of the chest cavity. 25% of the air is drawn in by the external intercostal muscles.

 

 

The process of exhalation

During exhalation the diaphragm relaxes and returns to its dome shape pushing the chest cavity upwards and reducing the chest cavity's volume and size. This increases the pressure inside the body, the air rushes out as the pressure is lower outside the body. At the same time the external intercostal muscles relax allowing the ribs to lower down and inwards decreases size of the chest cavity.

 

 

 

Breathing Exercises

These exercises can be performed laying down, sitting or standing but it is recommended firstly to lie on your back on a mat with a pillow under your knees and one under your head for support and comfort. The diaphragm is not working against gravity and prevents you using other voluntary muscles and allows you to focus on working the appropriate muscles.

Awareness of breath exercise

Place one hand on your chest and one on your lower abdomen to feel where you are breathing from:

• Is your chest lifting?
• Is your stomach expanding?

If you are breathing correctly, when you breathe in the hand placed on your lower abdomen should lift first and then your chest lifts upwards and expands but do not lift your shoulders.

Deep abdominal breathing

Learning deep or diaphragmatic breathing exercises can help to increase the vital capacity and the function of our lungs.

Benefits of breathing exercises:

• Decreased heart rate
• Reduces blood pressure
• Reduces muscle tension
• Decreased respiration rate
• Reduces hyper tension
• Improves circulation

Slow diaphragmatic breathing involves breathing into your lower abdomen before filling your chest cavity. This optimises oxygen consumption this allows more oxygen to reach your muscles and your brain to function more efficiently. If you are unaccustomed to deep breathing the following exercise may make you feel tired at first, do persevere as it will take less effort to breathe, it will enhance the co-ordination of the diaphragm and abdominal muscles when breathing. This will assist in breathing co-ordination when you dance.

Deep Abdominal Breathing Exercise Inhale - Inhale slowly and deeply, say four counts. Breathe as fully as you can without discomfort. Imagine your torso slowly filling with air. Pause - When you have completely inhaled, hold your breath for four counts. This is a comfortable pause. If you feel discomfort, reduce the counts. Exhale - Exhale slowly and continually for four counts, letting the air out through your mouth slowly. Let out as much air as you can, down to the lower part of the lungs and feel yourself relaxing and any tension flowing out of you. Pause - Once more when you have completely exhaled, hold your breath for four counts, releasing any further tension. This feels like a comfortable pause. If you feel discomfort, reduce the counts.

Many people find diaphragmatic breathing difficult at first as we are habitually shallow breathers but with practice it does become easier. If it is very difficult reduce the number of counts to two or three and build up to four. The important thing is to establish the slow relaxed breathing rate.

Rhythmic Breathing

When you are comfortable with diaphragmatic breathing try this exercise. Rhythmic breathing exercise allows you to gain greater control over your breathing, and more control over your voice. As you make progress, you can begin to increase the counts but to further develop breathing control hold different counts on inhalation, exhalation and the pauses between.

Mantra Breathing

Once you are comfortable with diaphragmatic breathing try adding positive words or phrases to your breathing. Mantras are sounds, words or phrases that are used to focus your concentration in a positive way. You can say them out loud or internally. If you choose to say the mantra out loud let the sound resonate in your chest.

The mantra should naturally fall into rhythm with your breathing. Make sure that the mantra follows your breathing.

Let go of any concerns that may arise about whether you are doing the mantra properly, there is no right or wrong way but what is right for you. Allow the wonderful silence to refresh your mind and emotions.

At the end of your breathing exercise you will begin to feel a calm feeling of warmth radiating from your core throughout your body. Bring your breathing to its natural state and focus on the pleasant feelings in your body.

If you ever feel stress, attempt to bring your attention back to you breathing, this allows more oxygen to reach your muscles and our brain to function more efficiently and will having a calming effect.

 

Bring your attention to your breath throughout your day:

• If you are watching the time – breathe
• When waiting - breathe
• Before you start a dance class – breathe
• Before you start a rehearsal – breathe
• Before you start a performance – breathe
• Before you start filming – breathe

By focusing on your breathing the mind is soothed and the body is nourished with fresh oxygen. Breathing slowly and deeply combined with relaxation and visualisation in dance can ease tension in you mind and body allowing you to move freely and reach your true potential.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

The Importance of Cardiovascular Endurance for the Dancer

There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.

Reasons why dancers do not have cardiovascular fitness:

• Technique class stops and starts does not engage the aerobic system
• Dancers are often overworked with too much time spent in class, rehearsal and performance
• Dancers do not engage in enough rest, leisure time and relaxation

Benefits of Cardiovascular Endurance Exercise for dancers:

• Improves your posture and health
• Enhances stamina which improves your performance ability
• Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability
• Reduces the risk of fatigue, enhances concentration and reduces stress levels
• Boosts your immune system and reduces the risk of injury

Understanding the Cardiovascular System

Cardiovascular endurance depends on the ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress. In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.

Anaerobic and Aerobic Systems

Anaerobic System

Anaerobic simply means without oxygen.
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.

Lactic Acid

During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.

Anaerobic Exercise

Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.

High intensity, short duration: Running up the stairs Sprinting Dance - centre work e.g. short jump sequence Dance - short sequence across the room

Aerobic System

Aerobic simply means with oxygen
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.

The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.

Aerobic Exercise

The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.

Low to moderate intensity, long duration activities:

• Walking or jogging
• Cycling
• Swimming
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Exercise

This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.

Low intensity activities over half an hour:

• An hour’s walk
• 30 minute swim
• 30 minute cycle (stationary bike)
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Training

Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).

VO2 max

VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.

Aims of aerobic endurance training:

• Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently
• Increase the body's ability to utilise oxygen
• Increase the body's ability to recover from heavy bouts of intense exercise (dance).

Training Intensity

It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.

When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.

Heart Rate Monitoring

Resting heart rate

Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).

Or for 15 seconds and multiply the number of beats by 4

Maximum heart rate

The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.

Target heart rate for exercise

Age	Maximum Heart Rate (BPM)	Target Heart Rate (BPM)
		Anaerobic (85% of Max)	Aerobic (70% of Max)	Aerobic Endurance (80% of Max)
Example: 18 20 – 29 30 – 39 40 – 49 50 – 59	202 200 – 191 190 – 181 180 – 171 170 – 161	171 170 – 162 161 – 154 153 – 145 144 – 137	141 140 – 134 133 – 137 126 – 120 119 – 113	121 120 – 114 114 – 109 108 – 103 102 – 97

A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.

Cardiovascular Endurance in Dance

Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.

In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.

If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.

Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Dance Fitness Conditioning Exercises

Guidelines for Conditioning Exercises

The postural muscles stabilise continuously throughout everyday activities and dancing therefore requires very good endurance. They do not need to be very strong, but they must be precisely co-ordinated and able to of work continuously. These stabiliser muscles should hold the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine. For further information please read the core stability article.

• Warm up before engaging in conditioning exercises by raising the body temperature with light aerobic exercise
• These exercises should be performed slowly and in a continuous manner
• Breathing out on effort and breathe in as you release
• Adopt the correct postural alignment for each exercise in enhances co-ordination of core stability
• Lay on a mat in a clear space and use cushions for support if necessary
• Wear loose comfortable clothing

Only perform the number of exercises which you feel confident with, always work at your own pace working within your own range of comfort. Remember breathing is important make sure to breathe freely throughout the exercises.

Engaging Transverse | Repeat up to 10 times		Muscles
	Lying on your back with knees bent, feet on the mat in parallel position hip width apart. Lumbar spine should be in neutral alignment, have a small gap between the floor and your back. Breathe in deeply and relax all your stomach muscles. Breathe out and draw your lower abdomen inwards as if your navel is going back towards the floor (navel to spine). Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe naturally as you hold the tension in your lower stomach area.	Transverse Abdominus

Engaging Pelvic Floor | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Concentrate on the pelvic floor muscles. As your breathe out lift and squeeze at the front as if trying to stop the passage of urine and at the back as if stopping the passage of wind. Hold for 2 counts (increase the hold as you improve). Relax the muscles and breathe normally. Avoid: holding your breath, do not tighten your buttocks, thighs or abdominal complex.	Pelvic floor muscles

Pelvic Tilt  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. As you breathe out slowly tip your pelvis up towards your navel (north) by pulling the abdominal muscles in and flattening the hollow of the small of the back, then as you breathe in, rock or tilt the pelvis away from your navel (south) to increase the hollow in your lower back. Continue to breathe naturally throughout the exercise.	Pelvic floor muscles: Psoas, Transverse and Abdominal Complex

Abdominal Curl  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Advanced Abdominal Curl   * ADVANCED VERSION OF ABOVE EXERCISE *		Muscles
	Lie on back with hips, knees bent at 90 degrees. Place arms across your chest. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Oblique Curl | Repeat 10 times on alternate sides		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees, twist to the diagonal to one side. As you breathe in return to centre keep your lower back still, bring chest and head slowly down and relax. Repeat to the other side.	Obliques, Internal & External

Knee to Chest Raise | Repeat 10 times on alternate sides		Muscles
	Lying on your back with your knees bent feet on the mat in parallel position, hip width apart with your back in neutral. As you breathe out slowly lift your right knee to your chest, at the same time slowly slide your left leg out along the floor until it is straight. As you breathe in, slide your left leg back to its original position and relax right knee back to its original position. Continue to breathe naturally throughout the exercise. Repeat other side.	Hip Flexors Abdominal Complex

Pelvic Roll | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart with your arms spread out on either side (or supporting under your lower back). Engage your abdominal muscles as you lift your legs together in the air, knees bent at 90 degrees. As you breathe out take both knees over to the right side (towards the ground that is comfortable for you) keep opposite shoulder on the mat. As you breathe in, return your knees to centre. Keeping your knees level at all times continue to take both knees to the left side breathing out once more and breathe in as you return to centre. With practice this movement is slow and continuous as you gently roll your knees from side to side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse abdominal.

Alternative Pelvic Roll   * ALTERNATIVE VERSION OF ABOVE EXERCISE *		Muscles
	Alternative: If you have lower back problems keep your feet on the floor. As you breathe in, slowly drop both knees to one side. Allow your knees to relax and go down without tension or force. Breathe in as you bring your knees back up to centre. Repeat to the other side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse Abdominal

Gluteal Squeeze | Repeat up to 10 times		Muscles
	Lie on the mat on your stomach and rest your head comfortably on your folded hands. As you breathe out tighten your buttock muscles. Hold that position for three seconds then relax and breathe naturally.	Gluteus Maximus, Medius, Minimus

Cat Exercise | Repeat up to 10 times		Muscles
	Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse (navel to spine). As you breathe out, slowly allow your trunk to sag as far as you can so that your back is lengthened into an arch position, do not pull down, but let your back relax. Breathe in as you return back to neutral position. (Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse, navel to spine). Then breathe out as you round your back up at the waist as far as you can by contracting your lower abdominal muscles. Visualise lengthening the spine rather than crunching your lumbar spine as you form a U shape. Lower the top of your head toward the floor. Breathe in as you return to neutral position.	Erector Spinae (Trapezius, Latissmus dorsi, Quadratus Lumborum, Lower back, Abdominal Complex).

Exercises To Avoid

Abdominal Curls with hands pulling on neck * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid clasping your hands behind your head when performing abdominal curls. This will pull on your neck causing stress in the neck and upper back area.	Safe alternative: Abdominal Curl

Double Leg Lift * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid any kind of double leg lift. This is created to strengthen the abdominals. However, hip flexors and lower back muscles perform most of the work in a double leg lift. It also increases the pressure inside the intervertebral discs in the lumbar spine causing lower back pain. This can potentially increase the risk of slip disc in the lumbar spine.	Safe alternative: Abdominal Curl

Note: Always seek medical advice before attempting any new exercise programme and make sure the exercises are appropriate for you and your chosen dance style and schedule.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Fitness, Health & Well Being

With the hectic pace of our 21st century lifestyle it can be easy to overlook the importance of our general health, fitness and wellbeing. Being physically active is a good way to maintain general fitness. Activities and exercise such as long walks, jogging, sports and dance can all increase fitness levels as well as helping to relieve the effects of stress. It is also important to maintain a sense of wellbeing, the capacity to live a resourceful and fulfilling life and having the resilience to deal with life challenges. Go to our shop page to download visualizations and massage videos to enhance well being now.

Aspects of Health and Well Being


Physical Health
Physical health is the ability to meet the physical demands of everyday life and the varied physical demands of our chosen physical activity without reducing us to a fatigued state. The body systems function efficiently with no illness or injury.  We are able to meet various demands of our physical activities effectively and efficiently without excess stress or strain on our physical, mental, emotional or spiritual well-being.

Mental Health
Good mental health is the ability to cope with the mental and emotional pressures of artistic, work, social, and family life. You may be able to adapt mentally to the changing environment of work, training, social, spiritual, family and leisure. You can also have and maintain a positive outlook on life.  Mental health problems can describe temporary reactions to a painful event, stress, lack of sleep, physical illness or trauma either physical, mental or emotional.

Spiritual Health
Spiritual health is in essence to be able to look beyond the physical body, seeing how the mind, body and soul are interconnected. Spirituality and health are closely connected, when one part is stimulated, it affects the other parts as well as yourself as a whole. Health in a spiritual perspective is concerned with the physical, emotional, mental and spiritual aspects of our being. This holistic approach looks at the whole being to understand and to create balance and harmony.

Social Health
You may be able to make friends and socialise with ease. A sign of good social health is the ability to receive help from others, make a contribution to the community and be valued by it. You may be able to develop positive relationships with a wide variety of people from different cultures and social environments.

Element of Fitness
There are various elements of fitness and are divided into:

Health Related Fitness
Health related fitness is keeping the body fit for general health and incorporates the following components:

Cardiovascular Fitness
The ability of the heart and blood vessels to supply sufficient oxygen levels to the body. This is required for sustained prolonged periods of time. For example the working muscles while dancing in an evening performance. This also involves the lungs and respiratory system. The heart, lungs and blood vessels need to work efficiently to achieve a good aerobic capacity.
Of all the element of fitness, cardiovascular fitness is the most important to develop as it enhances all the other components of conditioning. See the additional article on cardiovascular endurance.

Muscular Endurance
Muscular endurance is the ability of the muscle or group of muscles to work for long periods of time without muscle fatigue. We need this to be able to work, rest and play in our modern day lifestlyes.

Strength
Strength is normally measured by the amount force the muscles can generate against a resistance. Holding or restraining an object or person, for example holding your own body weight in a press up. See the additional article on muscular strength.

Flexibility
Flexibility is the ability to achieve the range of motion within a joint that our soft tissues and joint structure will allow. Flexibility is an important part of fitness that you need to maintain, you lose flexibility as you grow older. Always remember to warm up. See the additional article for more on flexibility.

Skill Related Fitness
Each physical activity requires specific skills although these elements are required in everyday life they are essential for us to reach optimum performance. The term skill is referred to the ability to perform a technique in the correct way.

The components of skill related fitness are:
Co-ordination
Co-ordination is the ability to use different senses and body parts together. We often need limb and body co-ordination or hand-eye co-ordination is needed in various activities.
Balance
Balance is the ability to control the body''s position while standing still or moving.  We all have to balance when we are standing, sitting or walking. When you move from your centre of gravity (centre of mass), you keep yourself upright as you shift your body weight to prevent falling over.
Agility
Agility is the ability to change the direction of the body quickly. Many physical activities require good agility to perform a series of sudden movements in opposite directions sucah as, tennis, football or dance.
Speed
Speed is the ability to perform a movement or cover a distance in a short period of time sucah as sprinting and dance like break dancing.
Power
Power is the ability to exert maximum muscular strength instantly in an explosive burst of movements. For example a dancer needs power in his/her legs to lift their body for explosive jumping.

Timing
The ability to perform a skill at the exact time it is needed. In dance the correct timing might be in time with the music or the correct timing needed in unison or partner work. Reaction time is the time it takes to respond to a stimulus. The stimulus could be another dancer running ready to be caught, or reaction to a sound or visual cue.

Other Aspects of Fitness
Body Build
Body build will be a factor in your ability to engage in various physical activities.
The body build comprises of:

Body Alignment
Body alignment refers to the correct balanced alignment of the postural muscles that maintain an upright posture. Good neutral alignment refers to the relative alignment of the body parts stacking one upon the other supported by the muscles that allows the joints to be free of excessive stress or strain. See Postural Alignment article for further information.

Body Size
Body size refers to a person's height and weight. The ideal size is very subjective and depends on the activity you are engaged in.  There are standard ideal weight charts based on an individual's height. These tables do not always help us because they do not allow for body composition. Being over the standard weight is not a problem provided it is extra muscle and not fat.

Body Composition
Body composition refers to the relative percentage of muscle, fat, bone and other body tissues of which the body is composed. Often body composition looks at a person's body fat percentage as it is important for your health to maintain a good body fat percentage.

Underweight
It can be difficult to reach a good level of fitness if your body is underweight, you will be unable to store enough energy to keep you going. Being underweight can also mean that the body does not build muscle tone, and can cause joint injuries as fat pads cushion the joints.

Overweight
In general the higher the percentage of body fat the poorer the performance as it can be difficult to reach a good level of fitness if you are carrying extra weight.
We all differ in shape and size, however the average acceptable body fat percentages are:
Male: 15%  Female: 25% - Women naturally have more body fat than men to help their bodies during pregnancy.
Keeping body fat under control can be very difficult for a lot of people. The way to stay an appropriate weight is to keep a balance between energy we intake from food and the energy we burn through physical activity.

Body Type
There are 3 extremes of body types:

Endomorph

A pear shaped body
A rounded head
Wide hips and shoulders
Rounded shape
Less developed muscles
Higher % of body fat on the body

Ectomorph

Athletic looking body
Harder, muscular appearance
Rectangular or hourglass shape
Wide broad shoulders
Muscular arms and legs
A minimum amount of fat

Mesomorph 

Thinner, fragile frame
Narrow shoulders and hips
A narrow chest and abdomen
Thin arms and legs
Delicate or lightly muscled frame
Little body fat


All of us are made up of the three extreme body types so we are all a mix of Endomorph, Ectomorph and Mesomorph. It is important to remember we are all unique and there is no ideal but a mixture or all aspects of fitness, skill and mental, emotional and spiritual fitness and well-being.

Positive Mental Attitude
Another aspect of health-related fitness and skill-related fitness is positive attitude. A good mental attitude will help the body achieve high levels of fitness. If a person has decided that they are not skilful enough or not flexible enough or not strong enough or not fit enough, then they are going to have a difficult time working past these ingrained attitudes to achieve even basic fitness for health. 

Being Your Best Visualisation
Being Your Best Visualization by Laura Stanyer

Be Fit for Activity
Ensure that you are fit enough to engage in physical activity. You should have a good level of health related fitness and your skill related fitness should be directly related and specific to the activity you participate in. Being fit for skiing is entirely different to the fitness required for dance so make sure you are aware of the skills and fitness required for your chosen activity.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura stanyer accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.