Unit-2 Children & Women in Sports
1. Exercise guidelines of WHO for different age groups.
2. Common postural deformities-knock knees, flat foot, round
shoulders, Lordosis, Kyphosis, Scoliosis, and bow legs and
their respective corrective measures.
3. Women’s participation in Sports – Physical, Psychological,
and social benefits.
4. Special consideration (menarche and menstrual dysfunction).
5. Female athlete triad (osteoporosis, amenorrhea, eating
disorders.
✓ It is related to spine.
✓ It is caused by carrying excessive weight
beyond one’s capacity.
✓ There are three types of spinal deformities.
(a) Kyphosis (b) Lordosis (c) Scoliosis
(ROUND UPPERBACK)
• An increase curve of the upper spine.
• It is an outward curvature of the thoracic spine.
CAUSES
Malnutrition, illness, crowded areas, improper air, insufficient
exercise, rickets, carrying heavy loads on shoulders, unsuitable
furniture, weak muscles, shyness among girls, doing work
leaning forward
PRECAUTIONS
• They should teach appropriate posture of sitting, standing
and walking to children so that their posture remain
balanced.
• Proper exercises
[Link] in a chair such that your hips should touch the back of the
chair. While looking upward, hold your hands behind the back in
such a way that yours shoulders may remain stretched
backward. Remain in this position for some time.
[Link] keep a pillow under your back while sleeping.
[Link] your head backward in standing position.
[Link] Dhanurasana.
• It is the inward curvature of spine.
• It is an increased forward curve in the lumber region.
CAUSES
Imbalance diet, improper environment, improper
development of muscles, obesity, diseases affecting
vertebrae & spinal muscles are causes of lordosis,
no t doing exercises and eating excessive food.
PRECAUTIONS
• Balance diet should be taken.
• Avoid obesity specially early age.
• While carrying weight body should be straight.
• Avoid excessive intake of food.
1. While maintaining a standing position, bend forward from hip level. Repeat
this exercise times.
2. Lie down on your back and raise your head & legs simultaneously for 10
times.
3. Perform sit-ups regularly.
4. Halasana should be performed regularly.
5. You should lie down in supine i.e., on your back, then should raise your legs
at 45 angle. Remain in this position for some time.
6. Toe touching exercise should be done for at least 10 minutes.
7. Sit down & extend your legs forward. Try to bring your knees to touch your
forehead. Repeat 10 times.
• Scoliosis is abnormal lateral curve of the spine.
• These are sideways curves & also called scoliotic curve.
CAUSES
Diseases in the joints of bones, infantile paralysis, rickets,
carrying heavy loads an one shoulder, uncomfortable desks,
wrong standing posture.
PRECAUTIONS
• Balance diet should be taken.
• Studying should be avoided in sideways bending position.
• Avoid walking for long time while carrying weight in one
hand.
1. Bending exercise should be done on the opposite side of
the ‘C’ shaped curve.
2. Hold the horizontal bar with hands and let your body
hang for some time.
3. Hold the horizontal bar with hands & swing your body to
the left & right sides.
4. Swim by using breaststroke technique.