Skeletal Deviation

Severity

Influences Personal Technique Influences balance and stability. Causes misalignments Risk of causing pain, not as good of support, not aesthetically pleasing

Strengthen/stretch

Appendix

Pronation

None/Slight

Strengthen and stretch supinators and pronators

Figure 1-A, Figure 1-B Figure 2-B

Flat metatarsal arch

Slight

Strengthen intrinsics

Figure 2-A, Figure 2-B, Figure 1-C

Tibial Torsion on Right Foot

Slight

Genu Recurvatum

Slight/Moderate

Anterior Pelvic Tilt

Slight

Since this is a structural injury and since it is so slight, I haven’t noticed too many influences on my technique. Create pain in back of knee because of the force on the posterior ligaments, weakens stability in knee, misalignment Misalignment, posture isn’t very good, can affect and cause pain in lower back, harder to engage core, causes lumbar lordosis

Should improve over none time or surgical methods.

Strengthen and engage knee flexors(hamstrings) Correct pelvic tilt

Figure 3-A, Figure 3-B

Strengthen hip extensors, Figure 4-A, Figure 3-B, stretch hip flexors Figure 4-C

Skeletal Deviation

Severity

Influences Personal Technique

Strengthen/stretch

Appendix

Lumbar Lordosis

Slight

Misalignment in spine and can cause misalignment in hips, weak abdominals Can cause lower back pain, misalignment in other parts of body, if progresses can be not aesthetically pleasing

Strengthen abdominal wall and lumbar flexors, stretch lumbar extensors

Figure 5-A, Figure 5-B, Figure 5-E

Scoliosis

Slight

Forward Shoulder

Slight

Left Shoulder higher

Slight

Elbow Recurvatum

Slight

Stretch and strengthen later flexors and extensors and rotators of spine, imagery to lengthen/equalize symmetry Misalignment of back, Strengthen shoulder not aesthetically girdle retractors (muscles pleasing, creates bad that return scapula from posture. forward tilit), stretch pectoral minor Cause knotting tension in Stretch trapezius and left shoulder, not strengthen right shoulder aesthetically pleasing muscles, imagery to when standing or relax left shoulder dancing Affect how much weight Strengthen elbow flexors I can safely hold, not aesthetically pleasing when dancing

Figure 6-A, Figure 6-B, Figure 5-F

Figure 7-A, Figure 8-A

Figure 6-B, Figure 7-B

Figure 8-A, Figure 8-B, Figure 8-C

Muscular Strength and Flexibility Weaknesses

Severity

Influences Personal Technique

Strengthen/stretch

Appendix

Supinators-plantar (flexibility)

Tight (1)

Limits foot articulation, technique and movement while dancing

Stretch supinators and strengthen pronators

Figure 1-A, Figure 1-B, Figure 2-B

Inward Rotators-hip extensors (flexibility)

Tight (1)

This effects flexibility in my hip making splits and legs extensions more strenuous Makes ROM limited when abduction in flexion of hip

Stretch inward rotators and hamstrings

Figure 4-B

Abductors - hip flexed (flexibility)

Tight (1)

Stretch sartorius

Figure 4-C

Abductors- hip extended

Tight (1)

Since this is tight, it makes it harder to abduct my leg to a high degree. This limits ROM of my hip and can cause hip snapping syndrome

Stretch biceps femoris

Figure 4-C, Figure 5-E

Adductors- hip extended (flexibility)

Tight/average (1.5)

Stretch Illiopsoas

Figure 4-B, Figure 5-E

Muscular Strength and Flexibility Weaknesses

Severity

Influences Personal Technique

Strengthen/stretch

Appendix

Spine Extensors (strength)

Weak/average (1.5)

Limited elongation of spine, and not as good rotation and flexion from side to side Limit ROM in the rotation to opposite side.

Strengthen Semispinalis, Erector Spinae group

Figure 6-A

Lateral flexors in Spine (Flexibility)

Tight/average (1.5)

Stretch lateral flexors and strengthen lateral flexors.

Figure 5-F, Figure 6-B, Figure 6-C

Abductors in Shoulder (Strength)

Weak (1)

This can limit the amount of weight I can carry,

Strengthen the abductors in shoulder

Figure 7-B

Flexors in Shoulder (Strength)

Weak/average (1.5)

This limits weight bearing, can also not be aesthetically pleasing, because arms in not strong or toned.

Strengthen the flexors in the shoulder.

Figure 8-A

Muscular Strength and Flexibility Weakenesses

Severity

Influences Personal Technique

Strengthen/stretch

Appendix

Outward Rotators in Shoulders (Strength)

Weak (1)

This can influence the efficiency in certain dance floor work.

Strengthen the outward rotators

Figure 8-B, Figure 8-C

Horizontal Adductors in Shoulders

Weak/Average (1.5)

Pectoralis Minor Syndrome

Slight/moderate

This can influence any arm work, weight bearing. This can then promote tightness because of overuse Forward shoulders, tightness throughout chest region, spasms, bad posture

Strengthen horizontal adductors in shoulders

Figure 7-C

Stretching and massaging pectoralis minor

Figure 7-A

Personal Somatotype: Ecto–Endo-Meso
Physical Characteristics
           Long, narrow, slender bones – long arms, legs compared to torso Narrower shoulder, ribcage, wider hips Delayed onset of puberty Poor posture Poor ligamentous support, loss connective tissue, looser joints Poor cardiovascular system – low blood pressure, tendency to “head rushes,” poor circulation- cold hands, feet, even in summer Efficient nervous system – higly sensitive to stimuli, distractions Inefficient digerstive system Can eat large quantities, stay slim Protruding abdomen despite thinnes Weight gain in hips, thighs while arms, chest stay slender Hard time relaxing, especially in unfamiliar place Soft skin Slower heart rate and low blood pressure Good muscular efficiency Good strength Good flexibility Medium to sturdy bone structure Lightness on feet, despite weight Good digestion/metabolism – eat normal to large quanitities               

Personality Traits
Cerebral, thought oriented – “thinker” Mind takes the lead in dancing Day-dreams, fantasies, talks to self Craves solitude – need alone time to unwind Sensitive emotions – turns feelings inwardly Nervous apprehension Wake up in morning with “impending doom” Quick to understand, restless, impatient Few close friends (prefer to see one at a time) Tire quickly, short energy span Sleep lightly Practical, realistic Uncomfortable with change “action extrovert” – action oriented Love a good fight, challenge – “conquer the world” attitude

        

     

Kinesthetic learner Courageous, risk-taker, thrill-seeker Independent – do for elf, stand on own two feet Dominant in relationship vs passive Dislike confinement or containment Morning person

Training Needs: Work on cardiorespiratory, muscular endurance, strength, range-of-motion, relaxation and tension management therapy. See Figures ___ (Musil 96-98)

Individual Differences
Motivational Make-up Balance of Intelligences Kinesthetic – Bodily (5) Musical (4) Logical – Mathematical (3) Inter-personal (2) Spatial (2) Linguistic (1.5) Intra-personal (1.5) Naturalist (1) (Distribution of 20 points) Out of all of the intelligences, I am definitely kinesthetic smart. Rhythms also come very naturally to me. I can usually hear a rhythm and repeat it back fairly quickly. I also find that I am fairly logical and I have always loved math. Once intelligence that I have very little of is the Naturalist intelligence. I am not good with nature. I do not have the natural sense. I do believe that if a person works hard enough, he can gain more experience, knowledge, and skill about each intelligence. I hope to do this in the future.

Kinesthetic (4) Visual (4.5) Auditory (1.5) I process information and gain knowledge best when I am learning kinesthetically. When my whole body is involved the information stick in my head. With kinesthetic there is a big connection to the visual sense as well. I am extremely visual and if I am not watching as I am moving then the information does not process as well. Even when I am studying notes for a test, when I am taking the test, I visualize the different pages and where the information was on the page and then I can remember what I need too. Auditory is not one of my strong points. When I am just listening and not doing or visualizing something, it is extremely hard for me to remember the information. I will always remember if I liked what they said or not, but I have a hard time pinpointing details. Now if there is hand gestures while they are talking then it is a lot easier for me to remember.

(Musil 100)

Personal Training Program
(All exercises will be increased in intensity as I get stronger)

Monday
Cardio: 20 minutes jogging Upper Body: 15 bicep curls each arm using 1 lb weight Core: 20 slow bicycles, 40 fast bicycles Leg strength: wall sits for 1 minutes Foot Exercises: push to releve 20 times each leg

Tuesday
Cardio: biking 30 minutes Upper Body: 15 tricep extensions each arm using 1 lb weight Core: plank for 1 minute, 30 seconds on each side Leg strength: 30 squats both sides Foot Exercises: Stand on proprio pillow 30 seconds each leg to improve proprioception Stretching: Stretch all muscles used in work out focus on pectoralis minor to improve PM syndrome

Wednesday
Cardio: 20 minutes jogging Upper Body: 10 regular, 10 triangle and 10 handstand push ups Core: Sit up variation to 3 minute song

Thursday
Cardio: biking 30 minutes Upper Body: 15 bicep curls each arm using 1 lb weight Core: 20 slow bicycles, 40 fast bicycles Leg strength: wall sits for 2 minutes Foot Exercises: Stand on proprio pillow 35 seconds each leg

Friday
Cardio: 20 minutes jogging Upper Body: 15 tricep extensions each arm using 1 lb weight Core: Plank for 1 minute, 30 seconds on each side Leg strength: 40 squats both sides Foot Exercises: With a theraband on your foot, point 20 times on each foot.

Saturday
Cardio: biking 30 minutes Upper Body: 10 regular, 10 triangle and 10 handstand push ups Core: Sit up variation to 4 minute song

Leg strength: 30 leg lifts each side Foot Exercises: Write the ABC’s with each foot

Leg strength: 40 legs lifts each side Foot Exercises: Stand on red (smaller) proprio pillow 40 seconds each leg

Stretching: Stretch all muscles used in work out focus on hamstring flexibility

Stretching: Stretch all muscles used in work out focus on intrinsics in foot and working on your point

Stretching: Stretch all muscles used in work out, focus on hip flexors to have better ROM in the hip

Stretching: Stretch all muscles used in work out, focus on hamstrings to have better extension

Stretching: Stretch all muscles equally and then do an imagery exercise to improve body alignment.

*With this exercise program there will also be a balanced diet of meats, fruits and vegetable, grains, carbs, and natural sugars. I will also make sure to stay properly hydrated with drinking water. I will also make sure that I have enough carbs to provide enough energy for my daily energy intake.

Appendix
Foot Knee Hip Core Figure 1-A Figure 1-B Figure 1-C Figure 2-A Figure 2-B Figure 3-A Figure 3-B Figure 4-A Figure 4-B Figure 4-C Figure 5-A Figure 5-B - Figure 5-C - Figure 5-D - Figure 5-E Spine - Figure 6-A - Figure 6-B - Figure 6-C Shoulder - Figure 7-A - Figure 7-B - Figure 7-C Elbow - Figure 8-A - Figure 8-B - Figure 8-C

Figure 1-A (Haas)

Figure 1-B Franklin

Figure 1-C (Clippinger)

Figure 2-A (Haas 161)

Figure 2-B (Haas)

Figure 3-A (Clippinger)

Figure 3-B (Clippinger)

Figure 4-A (Franklin)

Figure 4-B (Staugaard- Jones)

Figure 4-C (Staugaard- Jones)

Figure 5-A (Staugaard-Jones)

Figure 5-B (Staugaard-Jones)

Figure 5-C (Staugard-Jones)

Figure 5-D (Staugaard-Jones)

Figure 5-E (Staugaard-Jones)

Figure 5-F (Franklin)

Figure 6-A (Clippinger)

Figure 6-B (Fredricson)

Figure 6-C (Staugaard-Jones)

Figure 7-A (Staugaard-Jones)

Figure 7-B (Clippinger)

Figure 7-C (Clippinger)

Figure 8-A (Clippinger)

Figure 8-B (Clippinger)

Figure 8-C (Clippinger)

Works Cited Assessment:  Appendix:      Haas, Jacqui Greene. Dance Anatomy. United State of America: Human Kinetics, 2010. Print. Clippinger, Karen. Dane Anatomy and Kinesiology. United State of America: Human Kinetics, 2007. Print. Franklin Eric. Conditioning for Dane-training for peak performance in all dance forms. United States: Human Kinetics, 2004. Print. Fredericson, Michael, et al. Foam roller Techniques: For Massage, Stretches and Improve Flexibility. OPTP, 2005. Print. Staugaard-Jones, Jo Ann. The Anatomy of Exercise and Movement for the study of dance, pilates, sport and yoga. Chichester, England: Lotus Publishing, 2010. Print. “Kinesiology and Related Sciences for Dancers”. Study Packet, compiled and outlined by S. Musil, Pamela