PED 171 Alternative Fitness Submission Sheet

Topic: Pole Dance Fitness_____________________________

Description of Activity

Pole Dance Fitness, also called Pole Fitness, is both a form of performance art and fitness. It involves various feats being performed on or around a central pole, either free-form or to a rhythm, such as music. [8]

Pole dancing includes many standard fitness principles as well. Beginners start off with strength training, to safely work into the routine. From there, basic exercises include modified forms of push-ups, squats, sit-ups, and other dance-based moves. From here, one would work their way up to performing some of the more complex moves. These include spins, climbs, inversions, and other more 'extreme' feats. [8]

Pole dancing is no longer regarded as a fitness form for women only. Many, if not most, studios and classes are co-ed, and there are even studious throughout the US, UK, and Australia specifically for men. In professional competitions, first place China's National Pole Dancing 2007 competition was won by Zhang Peng, a 23-year-old dance instructor. [7, 8]

History of Activity:

Pole dancing in its' modern form, derives its' earliest tracked roots from India, with a traditional sport called “mallakhamb” (pole gymnastics). This sport demonstrated principles of endurance and strength, and used a wooden pole. This sport is still practiced to this day in over 20 Indian states, with various levels of national competitions. [8]

In mallakhamb, many pillars are planted in the ground or hung. Various feats are performed on these, such as hanging from the pillars, performing acrobatics and poses on the pole, and mounting and dismounting in different, often embellished and elaborate ways. [8,9]

Another early use of pole fitness would be the Chinese Pole. This, like mallakhamb, originated in the 12th century. Performances were less fluid, but many of the feats performed

are still used today. One such example is “The Flag”, performed by extending from the pole at a 90 degree angle using only the arms. [9]

The most direct history of pole dancing dates back to the 1920's, where circuses would utilize poles for dancing. Later this would become more burlesque dancing. In 1968, the first record of modern burlesque pole dancing was performed in an Oregon strip club. [9]

In the early 90's pole dancing started to be taught as an art form, similar to other dancing and acrobatics, and used as a fitness method. In 1994, Fawnia Dietrich started a school to teach the art and fitness method to non-professional students. [9] It has since grown into a popular sport, both recreational and competitive. There are currently many competitions, including a World Pole Sport Championship and U.S. Pole Federation Championship. The IPSF (International Pole Sports Federation) is currently campaigning to bring pole sports to the 2016 Olympics. [9]

Expected Benefits:

As pole dancing is an intense and rigorous exercise, there are also many benefits. Due to the intensity, it burns calories very quickly. This is because one is constantly moving during the routine, and it uses nearly every system in the body. This also makes it a great cardiovascular exercise. The estimated calorie usage is about equivalent to doing aerobics. [6,8]

Pole dancing will also increase overall fitness and flexibility. Again, as the exercise works out the entire body, and is very physically demanding, it is a great way to tone the body and muscles without focusing on building muscle mass. Flexibility naturally increases from the warmup exercises, in addition to the feats performed during the routine.

The benefits to pole dancing are not only physical, it also helps mental health and fitness. It is a great way to reduce stress, as many who practice this method note, as adrenaline can be released during the intense workout. [6] Those who practice typically have a passion for this form of exercise, and find it very enjoyable. The toneness and overall more fit body, in conjunction with the new skills learned, can also improve self-confidence. [6]

Elements of Fitness Required/Trained:

As pole dancing is an art form, it requires and trains many, if not all, elements of fitness. One of the biggest elements pole dancing trains is strength. As it requires a great deal of strength to lift oneself and hold oneself in the acrobatic poses demanded, it is focused heavily on.

Another very important part of pole dancing is flexibility. This plays a big role in safely performing the feats that are commonplace in this form of exercise. It is an essential part of every routine's warmup.

Another direct trained target and indirect result of this fitness form is improved body composition. As this is also a performance art, it encourages students to pursue sleek, lean, toned bodies. [8]

Agility, speed, and balance are also all trained and improved through this fitness method. Agility is required to accurately and swiftly change direction of movement when switching from ground to pole to aerial maneuvers. Speed is increased through the routine, as one improves other elements. Balance is required and honed due to the constant changing of directions and even orientation to gravity.

Coordination and reaction time are also increased, especially when the routine is set to rhythm or music. A smooth, professional performance requires proper timing and fluidly and deliberately moving all body parts together.

Cardiovascular Fitness and Muscular Endurance are also, depending on the duration and intensity of the routine, toned. As many of the performance-level routines are extremely intense, and require constant precise movement, and works almost every part of the body, typically for extended periods of time, this is extremely taxing on the cardiovascular system. [6] It also requires and relies on muscles functioning steadily and properly, both for proper form and safety of the performer.