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KATIE BOURNE INDIVIDUAL ASSESSMENT PAPER KINESIOLOGY SPRING 2010

JOINT Foot / Tarsus DEVIATION Pronation Morton’s short toe (R) INFLUENCE Hard time balancing on STRENGTH/STRETCH APENDIX Stretch supinators A Strengthen pronators B, C

Hallux Valgus (first joint of Hallux) Flat metatarsal arch Tailor’s bunion Weak intrinsic muscles

Tight pronators (dorsi and plantar)

Tight plantar flexors Weak pronators Knee/Leg Tibial torsion (R)

releve Nothing noticeable or painful Poorly shaped foot Pain when sitting cross legged Crunching toes on half toe and pointe. No support to my memtatarsal arch. Knotting in the lower leg, constant supination when not weight bearing. Shallow plie Limited ROM in tarsus Knees not

Strengthen intrinsic muscles Strengthen intrinsic muscles Strengthen intrinsic muscles

B, D, E B, D, E B, D, E

Stretch pronators

A, B

Stretch plantar flexors Strengthen pronators

F, G B, C

Genu recurvatum Chondromalacia Tight knee extensors Tight IT band Medial and lateral vasti imbalance Tight popliteus Anterior pelvic tilt

tracking over my toes Tight popliteus Grinding and crazy noises behind my knee “Bulky” quads Tenderness Lateral pull of patella. Larger lateral vasti Popping knee Lower back pain, incorrect position of pelvis, tight hip flexors Low “extensions” to the front I walk turned out which

Stretch knee flexors

L

Pelvis

Stretch knee extensors, strengthen knee flexors Stretch IT band and the muscles inserting Strengthen medial vasti, stretch lateral vasti Stretch popliteus Strengthen hip extensors, stretch hip flexors

H, I, J, K BB, FF L, M

H, I, J, K, O, P, Q, R, S

Weak hip flexors (knee extension) Weak inward rotators (hip flexed)

Strengthen hip flexors Strengthn inward rotators

T, U, V, W, X, AA Y, Z

causes poor tracking of my hips, knees, and feet. Weak abductors (hip flexed/extended) Tight hip flexors(knee extended) Tight extensors (knee extended) Tight inward rotators (hip extended) Tight outward rotators (hip extended) Tight abductors (hip flexed) Forward head Strengthen abductors Anterior pelvic tilt, tight “quads”. Low “extension” Limited outward rotation Limited inward rotation Stretch hip flexors Stretch hip extensors Stretch inward rotators Stretch outward rotators Stretch abductors Strengthen neck extensors AA H, I, J, K CC, DD EE EE FF GG

Spine/neck

Cervical lordosis Lumbar lordosis

Tight neck muscles, poor alignment. Chain misalignment of body sagitally. Tight hip flexors,

Stretch neck extensors, GG, HH strengthen neck flexors Stretch hip flexors, H, I, J, K, strengthen abdominal II, O, P, Q,

Tight spinal extensors Tight lumbar extensors Tight rotators (R&L) Tight trapezius Shoulder/scapula Forward shoulders

Asymmetry (R higher than the L) Weak inward rotators Weak horizontal abductors Weak horizontal adductors Tight rhomboids Pectoralis minor syndrome

wall and hip extensors Limited trunk Stretch and strengthen flexion spinal extensors Limited lumbar Stretch and strengthen flexors lumbar extensors Limited rotation Stretch and strengthen spinal rotators Limited flexion Stretch and strengthen trapezius Stretch pectoralis minor, strengthen rhomboids and whole shoulder girdle Stretch shoulders and neck Strengthen inward rotators Strengthen horizontal abductors Strengthen horizontal adductors Stretch rhomboids Stretch pectoralis minor, strengthen

R, S II, JJ II, JJ, KK LL, MM HH, NN, SS OO, PP, QQ, RR HH, KK, MM, SS TT, UU UU UU VV OO, PP, QQ, RR

rhomboids and whole shoulder girdle

SOMATOTYPES
CONDITIONING NEEDS ENDO-MESO
Chest still distinctly dominant over abdomen, but whole body much more curved than in balanced meso; higher and more indented waist line, curvier abdomen and hips. a compact, rounded solid body • cardiorespiratory endurance, muscular endurance, strength, large, I am strong and agile and able to gross-motor, range of move powerfully. Because of the mesomorph, I feel, I tend to motion, relaxation/tensison become tense and tighten my management therapy muscles the majority of the day. • cardiovascular endurance this efffects the mobility of my for weight management, fast muscles as well as the aesthetic of movement, maintenance of them. strength, endurance, flexibility and conditioning

Chart Title

MESOMORPHIC
ENDOMORPHIC ECTOMORPHIC

TENSION TYPES
PERSEVERATING Center between thighs; very brounded, earthy; highly rhythmical, flowing, very musically motivated, breath oriented; endomorphic. ASSISTANCE Peripheral center; highly gestural, fast, quick reflexes, isolates easily, complex coordinations; ectomorphic I defently feel like I have all of the tension types in me but these two are deffinently dominant. I have noticed them change over the Maybe for conditioning years however in the way that I needs I need to work on move. Recently, I have found the beauty of contemporary dance moving from within and and feel like my perseverating really feeling where all of my tension type has been movement is coming from. strengthened because of that. According to movement I feel like I have always been an assistor. I love gestures and quick changes.

MOVEMENT STYLE/LEARNING STYLE
Motivational Makeup
• I have observedthe way I learn, in all aspects of learning and I truely feel like I use all three close to equally. If I had to rank them then I would this way. • Visual • Kinesthetic • Auditory

Balance of Intelligences
(greatest strength to least)

Movement Preferences
• Time • quick and sustained contrasted • Path • direct and indirect contrasted • Force • light • Flow • bound and free contrasted • Space • large

• • • • • • • •

Spatial Kinesthetic Musical Logical Inter-personal Intra-personal Linguistic Naturalist

CONDITIONING PLAN/PERSONAL TRAINING PROGRAM
Sunday Monday 45 min cardio elliptical 20 min of upper body strength training Tuesday 45 min cardio treadmill/stair master 20 min of lower body strength training Wednesday 60 min cardio elliptical Thursday 45 min cardio elliptical 20 min of upper body strength training Friday 45 min cardio treadmill/stair master 20 min of lower body strength training Saturday

DANCE ANATOMY AND KINESIOLOGY KAREN CLIPPINGER DANCE ANATOMY JACQUI GREENE HAAS DANCING LONGER DANCING STRONGER ANDREA WATKINS AND PRISCILLA M. CLARKSON DANCE 342 STUDY PACKET

WORKS CITED

APPENDIX

A Clippinger pg 358

B Clippinger pg 341

C Watkins and Clarkson pg78

D Watkins and Clarkson pg 76

E Haas pg 152

F Clippinger pg 356

H Clippinger pg 282 G Clippinger pg 357

I Watkins and Clarkson pg 143

J Clippinger pg 224

K Watkins and Clarkson pg144&145

L Watkins and Clarkson pg 142

N Clippinger pg 276 M Clippinger pg 275

O Haas pg 117 P Clippinger pg 211

Q Haas pg 137

R Clippinger pg 215

S Haas pg 136

T Clippinger pg 213

V Clippinger pg 216

U Clippinger pg 207

W Haas pg 138

X Haas pg 114

Y Haas pg 111 Z Haas pg 110

BB Watkins and Clarkson pg144&145

AA Clipipinger 217

DD Clippinger pg 283

CC Clippinger 225

FF Watkins and Clarkson pg 146&147

EE Clippinger pg 228

GG Clippinger pg 140 HH Clippinger pg 103

II Clippinger pg 136 JJ Clippinger pg 138

KK Clippinger pg 144

LL Haas pg 176

MM Watkins and Clarkson pg 192

NN Haas pg 92

PP Haas pg 98 OO Katie Bourne pg 3

QQ Watkins and Clarkson pg 232

RR Haas pg 94

SS Watkins and Clarkson pg 194

TT Clippinger pg 440

UU Watkins and Clarkson pg 226

VV Katie Bourne pg 4