People tend to compensate when they are tired, which is when other muscles take over for the fatigued muscles. When exercising for muscle strength, you should isolate the muscles to be strengthened carry out the correct motion fully in a smooth and controlled manner without other muscles compensating. You can repeat exercises two or three times in a given conditioning sequence. For exercises targeting muscular power, remember to perform fast repetitions. Young teens or dancers rehabilitating from an injury should use lower weight or resistance and higher numbers of repetitions.
The amount of weight or resistance should be challenging after the set, you should feel muscular fatigue.
#Define endurance kinesiology full
For muscular strength gains, you should exercise a muscle through its full range of motion for 8 to 12 repetitions. It is important to alternate muscle groups to allow for recovery before performing another exercise on the same muscle group. You should exercise larger muscle groups before smaller ones, because smaller ones fatigue more quickly. You can also do strength training using your own body weight, such as in push-ups and leg lunges. Even more common for dancers is using exercise bands or stretchy surgical tubing as resistance.
#Define endurance kinesiology free
An adequate level of muscular strength, power, and endurance not only assists the technical and aesthetic aspects of performance, it can also minimize the risk of injury by increasing joint stabilization and improving bone health.Ī common method of strength training is with resistance machines or free weights, such as dumbbells. You need a good level of muscular strength, power, and endurance in order to effectively perform a variety of dance movements such as lifts, jumps, and explosive movements. Injuries developed from muscular imbalances or from lack of core strength in large, explosive movements are common. Without a certain baseline of these important abilities, you are more likely to incur musculoskeletal imbalances and injuries. Therefore, you should do supplementary exercises for muscular strength, power, and endurance outside of your dance technique classes.
Some current dance technique classes are increasingly asymmetrical (practicing coordination on one side only) and are more focused on stylistic and artistic aspects of dancing rather than adequate repetitions to develop strength, power, and endurance. While technique classes can improve muscular strength and power, it is not necessarily the main goal. These movements require a level of muscular strength and power. In dance you are required to jump, catch partners, move down onto the floor and up out of the floor at fast speeds, and perform other explosive movements. This dancer displays muscular strength as well as flexibility in this difficult balance.ĬPRowe Photography 2012, University of Utah, Modern Dance. Dancers often confuse endurance with strength, so it is sometimes useful to think of endurance as continuous and strength as maximal. Muscular endurance is when less force is sustained over a longer period of time such as in gallops, skips, pliés, and swings. Muscular power refers to a great force production over a short period of time, such as in fast leg kicks and explosive jumping. Muscular strength is the ability to exert maximal force in one single contraction, such as lifting a weight that you could lift only once before needing a short break. This is an excerpt from Dancer Wellness With Web Resource by Mary Virginia Wilmerding & Donna Krasnow.
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