Cheizi Cabral Student #: s09238

Dance Performance Journal

I. Rehearsals and performances:

Personal physical warm-up:

1. Aerobic exercise (run, squats, jumping on the spot…)
2. Joint mobilization (arm circles, leg swings, hip circles…)
3. Stretching (neck, shoulders, triceps, biceps, back, calf, quads,
hamstring, Achilles…)
I find this guideline quite useful with warm-ups. I will do 2 and 3 for cool
downs, but backwards. (3 then 2.)

Personal mental warm-up:

Right before a rehearsal, I should unclutter my brain from whatever
might be worrying me that day. If not, then I’ll be thinking about it all
throughout the rehearsal and I won’t focus. It’s best to leave whatever it is at
the door, and just immerse into character. It’s usually best to start jumping into
character during rehearsals, that way, come performance day, you’re much
more comfortable in your skin.

Strategies for Stage Fitness:

Safe dance practices include being aware of the movements of your
body, knowing about long-term injuries and how to prevent them, and
incorporating warm-ups and cool-downs to every rehearsal. I plan to be a lot
wiser with my body and how I take care of it. Warming up is something that
can no longer be a time killer, but a vital step in rehearsing. Even when I’m
tight on time, I must warm-up as much as possible. Cooling down is still
something I have issues with, because once I’m done dancing I’m so tired that
I just want to call it quits. But not cooling down is like a car accident. You have
a car going at 100 KPH and then all of a sudden hitting a brick wall. A car
needs to decelerate, and then stop. My body need to as well. Another good
way to avoid injury is to have proper alignment. Hips, feet, ankles, knees, and
spine are vital. I need to keep my spine alignment in mind more often, I tend
to forget. Throughout the day I should stop at a mirror every once in a while
and just check out my posture.

Journal # 1 (July 29th):

Today was our first Performance class. Our teacher told us that we
need to start keeping a journal of our classes. I don’t really know what we are
supposed to be journaling, but I’m sure I’ll know soon enough. In class we
talked about what strengths and weaknesses are.
Omygosh were doing a song from Hairspray!!! Isn’t that just like…
perfect? You can’t stop the beat! It just so happens to be like my favorite song.
I did feel pretty vulnerable today. It’s like the first day we’ve really danced and
I just realize how much my technique sucks! But I’m here to get better right?
I’m glad were doing something from Hairspray. Might give me a confidence
boost just getting into character and going crazy!
Journal # 2: (July 30th)
 I seriously love this class. I am so meant to be a performer. It’s
amazing how when God makes someone with a purpose, there’s nothing that
can come against that. God made me to be a performer, and even through all
the crazy and terrible years of my life, that was never lost. It was distorted a
bit, but God healed that, and now He is using it for His glory. That’s why He
brought me here!
I love warming up, makes me feel so flexible and ready to tackle
anything! I really need to get me some strength and flexibility though. We
went over Hairspray again and added some stuff. I wanted to cry at one point
because we were doing pirouettes and I just can’t land a stinking double! I just
feel like I loose my center and I fall off to the side. It really sucks. We won’t be
having class for a while. I hope I can remember the routine!
Journal # 3 (August 6th):
I told Dolce that I had been out of Ballet for 4 years and I asked her
what ballet class she recommended. She told me that I could come to the one
that Savannah and one of my housemates Tamara are in. I thought that was
quite odd because I know they are pretty advanced. I went anyway, just to
check it out I guess. Omygosh, bad idea. I literally had a breakdown in the
middle of it. The bar exercises were cool; I didn’t feel THAT far behind,
although it was tough. But then they did center work, and I just wanted to die.
My body was yelling at me to stop trying to make it do things it can’t and my
brain kept telling me “You can’t do it, you can’t do it!” I was already a bit
stressed out that day just from moving houses and college stuff, I don’t know I
guess I just felt the pressure and I crashed. I just started crying. Dolce took
me out of the class for a few seconds and gave me little talk; it was great to
know I have her support. I calmed down a bit. She even told me I could
journal this if I wanted to, so I did. I’m doing better now, but I think it would be
better to go into the open ballet class. Not because I don’t want to set the bar
high, but because I don’t need the added pressure. It would be best for now to
go back to the basics and get comfortable and confident there. Not just for my
technique, but for my emotional health as well.
Journal # 4 (September 12th):
Today’s class was sweet! We talked about effective rehearsals and
stuff like that. Omygosh, I NEED to get into the habit of going over
choreography in my own time. If I just leave it to rehearsals, my muscle
memory’s going to be all out of whack.
Being warmed-up really does make a difference with how you feel in
your own body during a rehearsal. During a warm-up you’re becoming aware
of the different muscles in your body. That way it’s so much easier to be in
your own skin, because you can feel the different areas of your body and use
them! Body awareness is something I really need to work on. I tend to do
some jerky stuff instead of taking it to the extremities of my body.
Journal # 5 (September 19th):
Well today’s class was INTENSE! I adored it. We did these small
performances where we had to get out of our comfort zone and change the
emotional state of the audience. I did a monologue I wrote on self-harm, that
was a bit tough. I never really let anyone into that space. I hate sharing things
I write sometimes. But it was great, I’m glad I did it.
I liked how Tamara and Savannah used their movement and posture to
communicate what they were trying to say. Terra really feels her words,
maybe it’s because I know she wrote that poem, but somehow you could just
tell because she really made them her own as she narrated them.
Dolce said how important facial expression is, and that’s so true! I’ve
never had issues with keeping a smile on my face during a jazz performance
or something for church. But sometimes I forget that performing is not just
smiles and eye contact, it all depends on what you’re communicating. There’s
so much more to explore!
Journal # 6 (September 26th):
Well, this is where we have to be flexible as performers and have a
good attitude. Our song was changed, and we have to do a whole new dance.
But rather than being frustrated, I’m taking this as an opportunity to show
Christ-like character . Besides, I love the new song and the new dance, and
the fact that were going to do it with a live singer! That’s flipping sweet.
Journal # 7 (October 10th):
Did I mention how much I love Hairspray? I’m quite sure I possibly did
at some point maybe. Just to clarify…I do. Ladies’ choice? Come on! Fave
plus plus and a cool smiley face sticker from me thank you very much! Talk
about BORN FOR THIS! I love slipping into character, but let’s face it, who
better to be than lovely me?
Anywho, breaking away from the narcissistic ranting, class was quite
lovely today. And can I just point out what an amazing example Dolce is for
us? Even when were tight on time, and we have to get a while stinking
choreography done, Dolce still warms us up thoroughly! What a great way to
take care of our bodies. She loves us!!! Besides the always-amazing
rehearsal, the lecture itself was quite educational. And even though I hate
learning and thinking and things of the such sometimes, it was quite useful I
presume.
All jokes behind, I don’t really take care of myself that well do I? I
mean, it’s been quite the journey. I know that. Patty knows that too. But it
doesn’t stop here, and I think that’s where I don’t get the point. Plus the fact
that I’m a bit stuck on my present journey, although I have improved quite a
lot, mustn’t forget that.
Okay, back to silly mode! Oh how I love The Beatles! And that’s true
genuine leather right there ;)
Journal # 8 (October 17th):
Today’s class was all note taking  which is good, I learned a lot today
actually. We talked about the importance of warm-ups and how to do them
properly. Just a side note, I’m so glad that we’re constantly hearing about
warm-ups and injury prevention because I didn’t get that home. I always knew
that it was important to warm-up simply because my body told me (it’s all
about being comfy and aware in your body). But for example when we
rehearsed for the dance ministry team back home, warm-ups were like a
chore and we did very superficial warm-up for like 5 minutes so we could get
to “the important stuff.” That is a mind-set I’m glad I have thrown out the
window! Now I just need to get the same revelation about cooling down! :P
Journal # 9 (October 24th):
So the song was changed yet again! (What a great way to learn about
being more like Jesus!) But it was changed to the original one so it’s all good.
I WILL LAND MY DOUBLE TURN FLAWLESSLY IN JESUS NAME! I am
declaring it! I already have, so I know I can. God is so good hey?
You can’t stop the beat!
Wow this journal was quite pointless…oh well!
P.S. Not pointless, just random!
Journal # 10 (October 31st):
Okay so, this past Wednesday I suffered an injury. Sad I know. I pulled
a muscle in my right quadriceps. Wednesday and yesterday I implemented
the R.I.C.E. principle (Rest, ice, compression, and elevation) except for the
compression part but because I didn’t have anything to compress with! I
prayed and at first I was pretty upset and stress out because all our
assessments are next week and the last thing I need right now is an injury.
But I just let this go in the hands of God, because stressing won’t get me
anywhere. I know that God will work this out, and I trust Him completely. This
morning I started walking normal (sort-of…) so I knew that nothing was torn, it
was just a sprain. I did a gentle warm-up for our hip-hop class this morning
and made sure to be nice to my leg . For Hairspray I did what I could in our
warm-up and tried not to make my body do something that would hurt. The
dance went well, I’m still not as confident in the choreography, especially now,
but at this point all I can really do is surrender to Jesus and take care of my
body the best I can. I cooled down today, aren’t you proud of me?
Journal # 11 (November 5th): *Extra rehearsal*
*Sigh* I got injured a week ago today. But I’m doing better! I’m icing it,
resting it whenever possible, and gently stretching it (doctor’s orders!). Did a
gentle warm-up today, probably not the most thorough because we warmed-
up on our own and I got distracted with conversations and Milanna cause it’s
her birthday today! I didn’t go all out anyway, so I should be fine. I’m much
more confident with the actual steps of the choreography. I cooled down today
as well! Aren’t you proud of me??? I’m taking this injury as a learning
experience…I must be kind to my body!

II. Occupational Health and Safety (OHS)

a. Hillsong Church Convention Center

Sound Levels:
49 Noise management—particular risk control measures
(1) An employer must ensure that appropriate control
measures are taken
if a person is exposed to noise levels that:
(a) exceed an 8-hour noise level equivalent of 85 dB(A),
or
(b) peak at more than 140 dB(C).
Maximum penalty: Level 4.
(2) For the purposes of subclause (1):
(a) the measurement is to be made in accordance with
AS/NZS1269.1:1998 Occupational noise management
Part 1:
Measurement and assessment of noise imission and
exposure,
and
(b) exposure to noise is taken to be measured at the
 position of the
ears of a person, or at an equivalent of that position, and
(c) the measurement is to be made on the assumption
that the
person is not wearing any device to protect himself or
herself
from noise.

1.1 Persons in charge of sound systems have an obligation to

ensure that the system does not exceed the specified SPL
(Sound Pressure Level) as indicated in the Regulation stated
above.
For a 2-hour music performance, this equates to a maximum of
91dB(A) continuously for a 2 hour exposure.

Regular exposure to high sound levels causes, over time, hearing loss
through destruction of the delicate hair cells in the inner ear cochlea.
Exposure to the vibration from loudspeaker systems can cause internal
organs to vibrate severely. This in turn may cause damage to those internal
organs.
(from Hillsong Church Safe Work Procedure 10 Noise Management)

Lugging Heavy Equipment:

Physical risks when lugging heavy equipment include things like
muscle pulls and strains, especially in the back and limbs. Accidents can
happen as well, such as things falling or being dropped.
The proper procedure for lifting is:
* Always bend your knees when lifting items from below the waist
* Make sure you take regular rest breaks when performing repetitive lifting
tasks (5mins every 1/2 hr)
* Never walk with items stacked so high that your vision is obstructed.
* Do not stack items in such a manner that they are unstable.
* Check walkways before moving items. They should be open and not
restricted by stacked boxes, etc
* The work area should be arranged so that lifting tasks can be either
eliminated or done at waist level, without too much bending, reaching or
twisting.
* Use mechanical aids (hand trolleys, forklifts, etc.) to move heavy objects.
(Items above 20kg)
* Avoid reaching for objects above shoulder level (use step ladder),
forward bending of the back, twisting of the back and side ways bending of
the back.
(http://www.cofa.unsw.edu.au/schoolsunits/ohs/policies/lifting.html)

b. OHS requirements for practice and performance environment

Practice and Performance Environment:

Safe dance environment includes:

• The venue or facilities should be the correct size for class; appropriate
 change rooms and toilet facilities; ventilation; unobstructed space;
appropriate heating and cooling/lighting; music/sound system.
• Appropriate flooring (e.g. sprung softwood, Tarkett; sprung parquet).
• Appropriate flooring surface (e.g. which may be resined for ballroom
dance; non-slip for ballet; wood for tap and Spanish).
• Security (e.g. safe access to and from venue).
• Suitable footwear/clothing for dance students.
• Development and delivery of lesson plan appropriate to available
conditions.

Precautions to take in make the environment safe:

• Make sure all power points, light fittings, and switches are in a safe
place, safe condition and free from defects.
• Regularly inspect electrical fittings and equipment and maintain.
• Ensure there is adequate clearance space around all equipment.
• Ensure ventilation is adequate.
• Ensure noise is reduced by insolation batts.
• All equipment is stored in a safe place.
• All equipment is regularly inspected for damage and wear, and
maintained in accordance with the manufacturer’s instructions.
(http://www.kamarahsacademy.org.au/OH&S.htm)

Healthy posture habits:

Proper alignment is the number one healthy posture habit. My
alignment is not the worst, but I tend to let my spine slip everyone once in a
while. I usually have to look in a mirror every once in a while to make sure that
I’m standing properly. I always try not to put my head too far forward (adding
stress to my neck).
An overuse in jury is the result of a repetitive microtrauma to the
tendons, bones or joints. Things like tendonitis and shin splints are good
examples. It’s basically just using your muscles over and over and not
allowing time to rest or recuperate. I’ve had problems with shin splints. During
rehearsals for the academy concert, I had some major shin splints. We were
having a lot of rehearsals in the weeks leading up to it, so I tried my best to
get proper rest. I iced my shins every night before bed. It really worked
because they started getting better, and I haven’t had shin splints issues
since.

Reporting injuries:
Hillsong Church has an Incident/hazard report form (attached). It is
meant to be filled out within 48 hours of the incident. This is the official form
used, filled in with information of a real injury I suffered.
 IN CIDEN T / H AZARD REPOR T FORM
REPORT NO. 90210

This form must be submitted within 48 hours after the incident has occurred
1 REPORTED BY Surname Given name
Cabral Cheizi
Position (if dancer Contact Number
applicable) 0403562269

2 HAZARD DETAILS
[COMPLETE THIS SECTION ONLY IF NO INJURY OR PROPERTY DAMAGE HAS
OCCURRED]
Describe the hazard that exists

Describe any action taken

Describe any suggestions to

remove hazard?

3 INCIDENT DETAILS
[COMPLETE THIS SECTION ONLY IF AN INCIDENT CAUSES INJURY OR PROPERTY
DAMAGE]
Name of injured person/owner
of damaged property Cheizi Cabral

Address 12 Stallion Glen, Glenwood NSW Contact No: home / work / mobile
0403562269
Age 19 Date of incident Otc 29, 2008 Time 3:07 pm

Location Dance studio, convention center

Status (circle the appropriate one): Full Time Employee / Part Time Employee / Volunteer / Visitor /
Student

Describe how the incident occurred (List sequence of events preceding incident)

I was rehearsing for a dance solo. I listened to some music, warmed up, and went over the pieces I already
have choreographed. I did this worm roll into a contemporary move where you get up from your toes
from your knees and pulled a quadricep muscle on my right thigh.

Details of injury or property damage sustained

Muscle sprain on my right quadricep.

Details of subsequent events (e.g. treatment given, name of doctor, name of hospital)

I contacted a physio-therapist (James Gallardo MD) and he told me to stay off it, to ice it and to keep it in
a comfortable stretch.

Witness/es to incident n/a Contact Number n/a

4 DECLARATION - I hereby declare the information provided above is true and correct
Signed Date
Cheizi C. Oct 31. 2008

5. INVESTIGATION -
[COMPLETE UNDER THE DIRECTION OF YOUR DEPARTMENT HEAD]
Details of investigation (Attach sheet if necessary with additional details)

What corrective action was identified?

Who is responsible for completing the corrective action?

Target completion /or review date Date corrective action completed

Signed Signed
Department Head OH&S Co-coordinator
 C. Castle Hill RSL

The castle hill RSL venue is not longer a smoking environment as of July 2007.
Before this, risks of performing in a smoking environment include:
• Second-hand smoke
• Loss of breath
• Foggy vision/thinking
• Hay fever
People would be more interested to come because it is a non-smoking venue.

III. Evaluation

Stagecraft Skills:
It’s amazing how far I have come in the last 4 months as a performer and a
follower of Christ. Some of my weaknesses I don’t feel are even weaknesses
anymore. I feel much more confident in myself not only because my technique is
improving, but I’m learning to be more comfortable in my own body, where to draw
strength from, who my performing is really for, and that there’s always room for
improvement! My flexibility has improved heaps. I still need to work on my physical
strength, but I’m definitely progressing.

Career direction:
I’m not really sure what my career direction is, I would love to dance full-time,
but I’m not setting all my hopes on that desire. I still need to seek guidance from God
in that area. But I do aspire to have my own dance school someday, and this
performance class has definitely aided me in developing that dream from practical
skills in class, to injury prevention, even to safety with the whole OHS stuff.

Potential problems:
Potential problems include something that I don’t really discuss much, but
maybe it’s time to shed some light on it. I feel like sometimes I just don’t like to learn.
I can’t improve if I don’t learn. It’s just something personal I’ve battled with
sometimes, but I’m really trying my best to get over because college is a place to
learn and grow.