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Components of Physical Fitness important in Ice Dance

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Fitness Components Components of Physical Fitness important in Ice Dance Balance - Balance is the ability to retain the centre of mass of the body above the base of support. Balance is vital in ice dance as every thing you do is on a piece of steel about 5mm thick, and you have a rocker on the blade which you have to use differently in all exercises, for example 'twizzles' which you rock from the front to the back continuously. You need static balance to be able to hold certain positions, for example a spiral, where you glide on one foot with the other leg extended behind as high as possible and your back arched. You also need dynamic balance for staying over your weight when performing fast intricate movements such as spins. Everything done in ice dance is a test of balance, but for an alternate test you could walk the beam, or stand on a wobble board, or use the standing balance test. Co-ordination - This is the interaction of the motor and nervous systems and is the ability to perform smooth, accurate and effective motor tasks. You need good Co-ordination as all dances and elements involve using the whole body doing different movements at the same time, so you need to counterbalance and extend everything using co-ordination. ...read more.


Cardiovascular Endurance - is the ability to exercise continuously for extended periods without tiring. This is an important component to ice dance, you need a lot of cardiovascular endurance to produce good quality programmes and training sessions. If you have little endurance your training sessions are poor and hard to do, and your programmes are weak and poor. There are a variety of tests that can be taken to find out the cardiovascular endurance rate of an athlete. These tests are also split up to suit different sports. Maximal tests and submaximal tests. Maximal tests stress the body to exhaustion and a re therefore inappropriate for some activities. Submaximal tests are less demanding, but usually less accurate. Examples of the maximal tests are; 20 Meter shuttle run test (beep test), Maximal Oxygen Consumption Test (VO2MAX), run tests for set times or distances. Submaximal tests are split between cycle tests, step tests and walking tests. Examples of these are the; Harvard Step test, Rockport walk test, Astrand Bicycle Ergometer test and the Tri-level aerobic test. Fast Reactions - You need fast reactions when performing certain elements such as spins and lifts with partners, you need to be able to react fast enough to execute the element in set fazes in a very short space of time, if the timing is too slow this is when accidents happen. ...read more.


And normally a fast programme picks up a lot more marks than a slower one providing the quality is there also. The main test used to test for speed is the sprint test. Power - is the amount of work done per unit of time. It's a combination of strength and speed. Power is important in ice dance to make the dances full of intricate, quick and complex movements and elements. There are two main tests for power, these are the vertical jump test and the standing long jump test (otherwise known as the standing broad jump test). Body Composition - is a concept describing the relative percentage of muscle, bone and fat. Body composition is important for ice dancers. Excessive body fat leads to obesity, but an ice dancer with high body fat can result in reduction of muscle efficiency and contributes to greater energy expenditure, since more weight requires more energy to move around. Ice dancers require a balance between a mesomorph and ectomorph. There are a variety of tests used to measure body composition, such as skinfold measurement, Body mass index (BMI), waist to hip ratio, Hydrostatic weighing, Bioelectric Impedance and the Dual energy X-ray Absorptiometry (DEXA). ...read more.

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