Micheal Hassel

Hannah Fulton
ENG 104
16 February 2018
Beautiful Bodies, and Body Image.
There is a point of everyone’s life when the challenge of being physically is presented. It
may be presented through all kinds of sports, including dance and cheer! If we choose to accept
the fact that we want to be physically fit, the real challenge is deciding a proper plan to become
physically fit. As to conquering any project or task, a plan in a very essential part of your
success. This mindset should translate over to everything that you do. One would assume they
are physically fit just from a constant workout routine or because of healthy eating habits. This
doesn’t mean they are executing a proper plan! As a BFA major knowing our bodies and being
physically fit is very important to training. Many things go hand in hand when training the body
for performance. These must be understood before properly undertaking training. You also need
to understand the aspects of body image all the way to physical conditioning and why it is
necessary for the actor to be physically fit, these are the things that the performer must have
knowledge of to train properly.
Works Cited

Andrews, Mark A.W. "How Does Exercise Make Your Muscles Stronger?"

Scientific American. Scientific American, 27 Oct. 2003. Web. 23 Oct. 2013.

Mark Andrews begins by defining and explaining the kinds of muscles you will most
likely make stronger when exercising. Andrews then goes on to explains the basic
principles of the mechanisms of exercise. Another important thing that Andrews
wrote about was the neural basis of muscle strength enhancement.

I could take Andrews Article and talk about how the neural basis of muscle strength
enhancement mainly incorporates the recruitment of more muscle cells, which is a
process often referred to as synchronous activation. This adaptation is creating
gigantic strength gains with rather minimal hypertrophy and is often seen in women
and adolescents that exercise, often using nerve and muscle cells that are present.
The stress evoked from repetition of exercise yields neural and muscular
enhancements in the increase of muscle strength.
"Body Mass Index Calculator." IU Health. N.p., n.d. Web. 05 Oct. 2016.
This website gave me the information I needed to find my Body Mass Index (BMI).
I was also given the information I needed to understand what my body mass index
was and how it is measured. This link helped with me with getting a kick start to
writing my paper and understanding the basis of my body as a whole. Also, it let me
know about how long I should work out.

Delavier, Frédéric. Strength Training Anatomy. Third ed. Champaign, IL: Human Kinetics,
2001.
This resource is an instructional handbook filled with a variety of exercises and
stretches to promote primarily muscle strength. The book is filled with pictures
instructing how to properly perform each exercise as well as what bones, ligaments,
tendons, and connective tissues are involved in the movement. The book accurately
depicts the superficial layers of the body to show how and what muscles work
during a movement. With this source, I will develop my exercise program. I intend
to isolate different muscle groups each day, and with this book I can design a
program to target those specific areas. Furthermore, I will use the sketches
provided to practice these movements with proper form. This will be my primary
source when designing my lifting program.

Dunford, Marie. Fundamentals of Sport and Exercise Nutrition . Champaign, IL: Human
Kinetics, 2010.
Fundamentals of Sport and Exercise Nutrition provides readers a basic
understanding of how nutrition affects sport performance and training. The book
thoroughly outlines recommended carbohydrate, protein, fat, vitamin, and mineral
intake; sources for each of these; and functions of each. However, the book
describes the use of these macronutrients from an athlete’s perspective. I will use
this source for determining the correct nutritional values needed for me as a
performer. I will identify what kind of vitamins I need, how much of each
macronutrient I need, and eating disorders in the athlete. I will also use this source
to demonstrate the importance of water and electrolytes.

Evans, Antonio. "Almost Complete Guide to Body Fat Percentages." Friends Eat. N.p., 26 Oct.
2012. Web. 23 Sept. 2013.
 Evans gave several ounces of information on body fat percentages and where they
come from. Evans also had a lot of information on celebrities’ body fat percentages.
With this information, it let me set some goals for myself if I want to do this for a
living. I used Evans information to help write information on body fat percentages.

"How to Build Your Own Workout Routine." Nerd Fitness. N.p., 15 Feb. 2010. Web. 23 Oct.
2013.
This source gave me the intellectual information that I needed to know to do my
workout plan. This website is written with the intention of helping people get their
desired body. It also tells about how each body type should work out. I plan to use
this to help with my workout plans. It should also help me make a diet plan so that
my nutrition won’t be unhealthy. This website will be helpful to me because it will
give more ideas to stay in shape

"How to Measure Your Body Fat Percentage." Nerd Fitness. Nerd Fitness, 2013. Web. 10
Sept. 2013.
This website taught me a lot, most importantly it taught me that In order to get the
most accurate measurement, DEXA Scanning is considered the prime method. This
method works by taking a dual X-ray of body composition and gives numbers. This
can be accomplished by setting up a session at a clinic. I will use this to find my body
fat percentage.

Litt, Ann Selkowitz. Fuel for Young Athletes. Champaign, IL: Human Kinetics, 2004.
Fuel for Young Athletes is a dietary guideline for the young athlete. This book covers
topics such as meal planning for the athlete, proper snack foods, specific nutritional
needs for young athletes, and fuel for muscle development. All of these topics are
necessary to maintaining an athletic instrument. I plan on using this information to
help determine what to eat to maintain a healthy lifestyle. Specifically, I plan on
using this in Chapter IV when discussing nutrition. This source will easily address
what is needed in order to work at the physical activity level a performer does.

Shell, Caroline G. The Dancer as Athlete. Vol. 8. Champaign, IL: Human Kinetics,
1986.
The Dancer as Athlete. Vol. 8 is an in-depth look into the dancer as an athlete rather
than just an artist. The book goes into detail about the skeletal structure of a
 dancer; the nutritional, physical, and physiological considerations in dancing; and
research in dance science. It also discusses injury prevention specifically for the
dancer. I will use this resource for Chapter II to determine why the performer needs
an athletic instrument. It will also be useful to further address how to build and
maintain that instrument through fitness, nutrition, and lifestyle choices.
Furthermore, this source will be helpful in discussing injuries typically associated
with dance and prevention.

Williams, Melvin H. Nutrition for Health, Fitness, & Sport. New York: McGraw Hill, 2010.
Print.
Nutrition is an essential part of any plan to become a healthy individual. The first
step to getting on the right track for nutrition is building a proper diet. A healthy
diet consists of more than forty different nutrients that will allow the body to
function properly. By eating a vast range of different foods in moderate amounts, the
body will obtain all the nutrients necessary to grow and develop properly.