Perform Wiser

Inge van Amerongen, Erzi Hoogveld, Karin Lambrechtse, Lobke Mienis, Peter Stoelhorst, Sofia Ornellas Pinto, Diana van Winden • ebook • pdf

• Samenvatting
  The authors explore the physical and mental challenges faced by performers, taking a holistic approach that considers the whole individual - the interaction between body and mind in achieving your best in a healthy, informed and sustainable way. This textbook is primarily intended for artists/performers who use the body as a (creative) instrument (such as dancers, circus artists, mimers, figure skaters). Additionally, the material can inspire and support professionals from pedagogical and care disciplines.
  Parts A and B cover the anatomical structures of the human body. The body is a complex, interconnected whole that we can better understand by first examining its individual components. We start with a discussion of the general structures that make up the body, such as bones, muscles, and fascial tissue. We then delve deeper into how these structures are shaped and function in different parts of the body.
  Part C focuses on movement in general. After delving into specific systems such as the fascial system, it is fascinating to explore how this system functions within the entire body. The same applies to the study of different body regions having examined them in detail, we now investigate how they can work together most effectively. This section also covers topics such as motor learning, stretching, and periodisation in physical training.
  Part D provides insights into the most common injuries, including strategies for prevention and guidelines for recovery in case an injury occurs.
  Part E explores the mental skills you can develop, including goal setting, focus, visualisation, mindfulness, and cognitive training.
  Part F, the final section, provides a comprehensive look at the role of nutrition. You will learn why proper nutrition is crucial and what additional dietary needs performers have to achieve optimal performance. This section covers digestion, energy, timing and nutritional challenges such as cramps, exercise-induced headaches, and allergies It also addresses body composition and personalised nutrition, including considerations for vegetarian or vegan diets.
• Productinformatie
  Binding : PDF
  Auteur : Inge van Amerongen, Erzi Hoogveld, Karin Lambrechtse, Lobke Mienis, Peter Stoelhorst, Sofia Ornellas Pinto, Diana van Winden
  Bestandstype : PDF
  Distributievorm : Ebook (digitaal)
  Aantal pagina's : Afhankelijk van e-reader
  Beveiliging : Geen   Informatie 
  Uitgeverij : Academy for Theatre and Dance Amsterdam & Arnhem
  ISBN : Geen
  Datum publicatie : 08-2024
  
• Inhoudsopgave
  Colofon
  Foreword
  Introduction - Everything is connected
  Acknowledgements
  About the authors
  Part A: General anatomy
  Chapter 1 – The foundation: connective tissue and bones
  1.1 How do you build a body?
  1.2 Why bones?
  1.3 Bone tissue under the microscope
  1.4 The bone-building team
  1.5 Types of bone tissue
  1.6 Bone shapes
  1.7 Long bones in more detail
  1.8 I feel it in my bones: the periosteum
  1.9 Bone growth
  1.10 Bones are alive!
  1.11 Remodelling? Rather not here...
  Chapter 2 – Bending and stretching: your joints
  2.1 Why joints?
  2.2 Nice and smooth: cartilage
  2.3 Joints subdivided
  2.4 Additional support: the ligaments
  2.5 Shape determines movement : synovial joints subdivided
  2.6 Moving: not as simple as you might think…
  2.7 Keep it steady
  2.8 Keep it flexible, but not too: hypermobility
  2.9 A stiff rake: hypomobility
  Chapter 3 – An (ex) tensioning topic: your muscles
  3.1 The what and why of muscles
  3.2 How to build a muscle?
  3.3 Tendons
  3.4 Control
  3.5 Muscles of all shapes and sizes
  3.6 Muscle daptation
  3.7 Getting tense: types of muscle contractions
  3.8 Pump those muscles!
  3.9 Red, white and in between: types of muscle fibres
  3.10 Movement- and postural muscles
  Chapter 4 – Fascinating fascia
  4.1 Everything is connected: your fascia
  4.2 The fascinating functions of fascia
  4.3 Tensegrity
  4.4 Failing fascia: how can it go wrong?
  4.5 Fascia and (muscle) pain
  4.6 Fascia and stress
  4.7 Self-care: how can you keep fascia healthy?
  Chapter 5 – To get nervous about: your nervous system
  5.1 Your personal power grid: the nervous system
  5.2 Where is it located? The central and peripheral nervous systems
  5.3 What does it do? Functions of the nervous system
  5.4 It gets on your nerves: stress
  5.5 From outside and inside: sources of stress
  5.6 Stress and (anti)social behaviour
  5.7 A healthy nervous system: stress and balance
  Chapter 6 – Blood and hormones
  6.1 A bloody story: your cardiovascular system
  6.2 Pumping away! Your heart and blood vessels
  6.3 Something light-hearted: your breathing
  6.4 Breathe in... breathe out...
  6.5 Hormones: your endocrine system
  6.6 Take care of your hormones!
  Part B: A closer look at the different parts of your body
  Chapter 7 – The spine
  7.1 Introduction
  7.2 Bones
  7.3 Special structures
  7.4 The different parts of the spine
  7.5 Joints and ligaments
  7.6 Movements of the spine
  7.7 Muscles
  Chapter 8 – The pelvis
  8.1 Introduction
  8.2 Bones
  8.3 Joints and ligaments
  8.4 Movements of the whole pelvis
  8.5 Muscles
  Chapter 9 – The hip
  9.1 Introduction
  9.2 Bones
  9.3 Joints and ligaments
  9.4 Movements of the hip
  9.5 Muscles
  Chapter 10 – The knee
  10.1 Introduction
  10.2 Bones
  10.3 Joints and ligaments
  10.4 Special structures in and around the knee
  10.5 Movements of the knee
  10.6 Muscles
  Chapter 11 – The ankle and foot
  11.1 Introduction
  11.2 Bones
  11.3 Joints and ligaments
  11.4 Movements of the ankle, foot and toes
  11.5 The foot arches and plantar fascia
  11.6 Muscles
  11.7 Foot stability
  Chapter 12 – The shoulder
  12.1 Introduction
  12.2 Bones
  12.3 Joints and ligaments
  12.4 Movements of the shoulder
  12.5 Muscles
  Chapter 13 – The elbow, wrist and hand
  13.1 Introduction
  13.2 Bones
  13.3 Joints and ligaments
  13.4 Movements of the elbow, wrist and hand
  13.5 Muscles
  Part C: Movement and movement development
  Chapter 14 – Movement
  14.1 How do you move? Which poem is being narrated?
  14.2 Movement habits and paterns
  Chapter 15 – How do you change movement?
  15.1 Moving or physical training?
  15.2 How to change posture and movementpatterns?
  15.3 Starting at the basis
  15.4 The knee, the biggest weight of your body
  15.5 Your core, the entre of the body
  15.6 Feet of the floor
  15.7 Arm movement
  Chapter 16 – Motor learning
  16.1 Representative theories
  16.2 Anti representative theories
  Chapter 17 – Fitness training
  17.1 Warming up and cooling down
  17.2 Flexibility
  17.3 Proprioception and Balance: how does it work and how do you train it?
  17.4 Strength and power training
  Chapter 18 – Optimal training
  18.1 Load/load ability
  18.2 Acute: chronic workload ratio (ACWR)
  18.3 Supercompensation and the rest/recovery balance
  18.4 Periodisation
  18.5 Overloading
  Part D: First aid for accidents
  Chapter 19 – Injuries, prevention and recovery
  19.1 Introduction
  19.2 Injuries: acute or gradually occurring
  19.3 The stages of recovery
  19.4 The recovery of different tissues
  19.5 What to do in the event of an acute injury?
  19.6 Muscle pain
  Chapter 20 – What to do in case of an accident?
  20.1 Introduction
  20.2 Common accidents
  20.3 The first aid suitcase
  Part E: Mental skills for performers
  Chapter 21 – Introduction
  21.1 How important is mental health to your performance?
  21.2 The difference between mental dysfunction, functioning and optimal performance
  21.3 Characteristics of mental complaints
  21.4 Breaking the taboo
  21.5 How can you prevent these complaints?
  Chapter 22 – Ready, set, go! From goal setting to focus
  22.1 Motivation
  22.2 Goals, goals, goals
  22.3 From goal setting to goal achievement
  22.4 Attention!
  22.5 Distraction
  22.6 Focusplan
  Chapter 23 – Stay calm in the spotlight! All about pressure and visualisation
  23.1 Relax! Or not?
  23.2 Sleep
  23.3 Mindfulness
  23.4 Breathing
  23.5 Mind training
  Chapter 24 – Thought training for the performer
  24.1 I think...
  24.2 'Let it go' (Acceptance and committed action)
  24.3 Your (wise) mind
  24.4 No hard feelings
  24.5 Stumbling is not so bad
  24.6 Self-confidence
  Chapter 25 – Mental aspects of injury
  25.1 Injury risks
  25.2 How does an injury influence you?
  25.3 Together we can handle more than alone
  25.4 Using mental skills
  Part F: Nutrition for performers
  Chapter 26 – Let's talk food! Basics & balance
  26.1 The 6 feeding pillars for performers
  26.2 Optimal composition of nutrition for performers: the dance nutrition pyramid
  26.3 Nutrition, what does it consist of?
  26.4 Macronutrients and energy
  26.5 Energy balance
  26.6 Calculate your total energy consumption to determine your energy balance
  26.7 Keeping a balance sheet
  Chapter 27 – Macronutrients, micronutrients and fluids
  27.1 Carbohydrates
  27.2 Fats
  27.3 Proteins
  27.4 Macronutrient distribution: what's the best macro ratio for you?
  27.5 Micronutrients
  27.6 Vitamins - what you need to know
  27.7 Minerals - what you need to know
  27.8 Water, hydration, and fluid balance
  Chapter 28 – Digestion, metabolism and energy systems
  28.1 Digestion, metabolism, digestive system, combustion?
  28.2 Digestion
  28.3 Metabolism & metabolic process
  28.4 Combustion, ATP and energy storage in the human body
  28.5 The energy systems of the human body
  Chapter 29 – Timing of nutrients
  29.1 Timing of meals on a rest day
  29.2 Timing of meals on a training performance day
  29.3 Macronutrient timing
  29.4 Fluid balance: drinking before, during and after dancing
  29.5 Supplements for performers
  Chapter30 – Dance-related nutritional challenges
  30.1 Lactic acid, cramping or muscle soreness, do you know the difference?
  30.2 Injuries and nutrition
  30.3 Allergies / intolerances
  30.4 Gastrointestinal complaints during/around exercise
  30.5 Vegetarian, vegan, and flexitarian diets for performers
  30.6 Stress and tension
  30.7 The influence of the menstrual cycle on performance
  30.8 Red-S
  30.9 Eating disorders
  Chapter 31 – Body composition & Personalised nutrition
  31.1 What does body composition entail?
  31.2 Healthy focus on own body
  31.3 Personalised nutrition, make your own nutrition plan!
  31.4 Example daymenu's and recepies
  31.5 Mealprepping for performers
  31.6 Reading labels
  31.7 Cooling down: knowledge is your asset, skills are your future
  Appendixes
  1. Weekly summary template
  2. Sample daily menus and meal plans for performers
  a. Sample day menu and meal plan Dina
  b. Sample meal plan performance company
  c. Nutrition timeline example
  3. Mealplanner and cooking schedule
  a. Sample planner
  b. Dance day planner
  c. Performance day planner
  4. Sample shoppinglist meal prep
  5. Recipe ideas for performers
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