Zoe Morris

StandingPosture (View from front).

http://www.nlm.nih.gov/medlineplus/ency/article/001241.htm

My right shoulder is considerably lower than the left.

My right hand is lower than the left due to my shoulder being lower than the other.

Standing Posture (View from the back).

Again you can see my shoulder is lower on the right side.

My right shoulder blade is being pushed down because of the shoulder itself.

My shoulder blades stick out a lot more than other people’s when I’m stood naturally.

http://www.bupa.co.uk/individuals/health-information/directory/s/scoliosis

Standing Posture (View from the side).

http://en.wikipedia.org/wiki/Forward_head_posture

Neck tilts forward which can be known as scholar’s neck.

Shoulder blades stick out.

Slightly hyper-extended knees.

Standing Posture (Front view of legs).

My knee and ankle seem fairly in line.

All the weight on my feet looks evenly distributed which will help me balance when dancing.

Diagnosis’

Scoliosis Winged Scapula

http://en.wikipedia.org/wiki/Winged_scapulahttp://www.nlm.nih.gov/medlineplus/ency/article/001241.htm

Evaluation of Fitness Results

My fitness results:

• Press-ups (strength) – 46 in one minute

• Plank (strength and core) – 3 minutes, 26 seconds

• Sit and reach (flexibility) – 45

• Aerobic test (fitness and stamina) – Heart rate increased from 96 to 180.

My fitness:

At this moment in time I’m quite happy with my strength and core strength and feel that I need to work on my fitness and improve my stamina first, then work on my strength, as I seem to get tired really quickly when doing any running/aerobic work.

What is my plan?

• Fitness - Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.

http://en.wikipedia.org/wiki/Physical_fitness

• My summer plan is to work on my physical fitness and my stamina.

• I will make a plan and aim to go to classes with a group but also work on my fitness at home myself.

• I’ve chosen theses aspects as I feel as a dancer these are the things that need to come first then you can work on everything else, also because I personally feel these are the things that are my weakest areas.

My Summer Plan – Month OneMorning Afternoon Evening

Monday Aerobic - Cycling

Tuesday Aerobic - Jog

Wednesday Zumba Class

Thursday Aerobic - Jog

Friday Aerobic - Swim

Saturday Zumba Class

Aerobic activity is that requiring continuous, rhythmic use of large muscle groups at 60-90 per cent of the maximum heart rate and 50-85 per cent of maximum oxygen uptake for 20-60 minutes at least three times per week.The main effects of aerobic exercise are:• An increase in cardio-respiratory fitness;• An increase in muscular endurance.

Body Fitness and Exercise SECOND EDITION, Mo Rosser, 2001.

My Summer Plan – Month TwoMorning Afternoon Evening

Monday Aerobic - Cycling Circuit Training

Tuesday Aerobic - Jog

Wednesday Zumba Class

Thursday Aerobic - Jog

Friday Aerobic - Swim

Saturday Pilates

Circuit training will potentially:• Improve all components of physical fitness• Assist improvement of skill-related components of fitness essential for participation in

sport• Improve overall health.

The Complete Guide to Circuit Training, Debbie Lawrence and Bob Hope, A&C Black, 2002

A consistent Pilates routine improves posture and brings the body in better alignment. These adjustments will help you breathe easier, sleep better, and put less stress on weaker joints and tendons. Like Bikram, Pilates can be somewhat gruelling and is fantastic for increasing stamina.http://www.wethechange.com/the-6-greatest-workouts-to-increase-stamina/

My Summer Plan – Month Three

Morning Afternoon Evening

Monday Aerobic - Cycling Circuit Training

Tuesday Aerobic - Jog

Wednesday Zumba Class

Thursday Aerobic - Jog

Friday Aerobic - Swim

Saturday Pilates

Stamina - enduring energy, strength, and resilience. http://www.thefreedictionary.com/stamina

Conclusion

• Overall I believe I have a strong summer fitness plan which will hopefully improve my physical fitness and stamina.

• Fitness – “Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.”

http://en.wikipedia.org/wiki/Physical_fitness

• I believe that I will achieve a good physical fitness level as I will be getting enough exercise using my summer plan, I intend to eat well and also from my summer plan I have included times of rest.

• My stamina will gradually improve over the three months through all of the fitness work I will be doing.

References

• http://www.nlm.nih.gov/medlineplus/ency/article/001241.htm

• http://www.bupa.co.uk/individuals/health-information/directory/s/scoliosis

• http://en.wikipedia.org/wiki/Forward_head_posture

• http://en.wikipedia.org/wiki/Winged_scapula

• http://en.wikipedia.org/wiki/Physical_fitness

• Body Fitness and Exercise SECOND EDITION, Mo Rosser, 2001.

• The Complete Guide to Circuit Training, Debbie Lawrence and Bob Hope, A&C Black, 2002

• http://www.wethechange.com/the-6-greatest-workouts-to-increase-stamina/

• http://www.thefreedictionary.com/stamina