chapter-2 CHILDREN & WOMEN IN SPORTS ee ce ea teal ‘AGE GROUP ACTIVITY DURATION Less Than 1 Year | Interactive floor-based play Physically active several times a day including 30 minutes of tummy time. 1-2 Years variety of types of physical activities | At least 180 minutes spread including moderate to vigorous- throughout the day intensity physical activity 3-4 Years variety of types of physical activities at _| Atleast 180 minutes spread any intensity, of which at least 60 throughout the day minutes is moderate to vigorous intensity physical activity. Parameters | Age group-5 to 17 ‘Age group-18 to 64 years] 65 years and years above INTENSITY | Moderate to vigorous | Moderate to vigorous Moderate or greater intensity VOLUME] | Atleast i hourina 150 to 300 minutes /week | 150 to 300 minutes DURATION | day/more than 60 for healthy adults /week for healthy minutes daily adults TYPES OF | [Link]: At least3 | 1 Aerobic: 150 to 300 Varied multi ACTIVITIES | days of the week minutes (week (Moderate | component [Link]- ensity){ At least 10 physical activity strengthening: At least | ™nute Per day) for 3daysofthe week | 75 to 150 minutes week _| 1 Aerobie 150 to [Link]-strengthening: | (igorous intensity) 300 minutes /week (Moderate Atleast 3 days ofthe | [Link]-strengthening: at | (Moder week least 2 days of the week _| intensity) 75 to 150 minutes /week (vigorous intensity) [Link]-enhancing activities : At least 3 days of the week 2umuscle- strengthening and 3. Balance- enhancing: 3 or more days a week 21BENEFITS | Develop Muscular Helps to lower the risk of all ] To enhance skeletal system, causes of mortality and functional capacity cardiovascular system, | communicable diseases and | and to prevent Neuromuscular system | depression. falls Helps to develop Improve cardio respiratory psychological and and muscular fitness along sociological aspect with healthy body including promote n and bone academic performance. ACTIVITICS | Play, games, sports Walking, Jogging, dancing, | like walking, swi recreation physical | weight training swimming, | mming, stretching education unplanned | cycling. Occupational and |, dancing, to planned exercise | household work. Games, _| gardening,hiking, programme with or | sports recreation planned | cycling, or within family, school | exercise programme with or | participating in and community, within family and organized exercise community sessions. ee ese WU} This refers to the deformation in the skeletal structure or where the body parts are not aligned that result in some kind of postural deformities. People having postural deformities cannot perform their work efficiently. KNOCK KNEE (GENU VALGUM) In Knock knees, both knees knock or touch each other while standing in a normal position. CAUSES Overweight body. Lack of balanced diet. Lack of vitamin D, calcium and phosphorus. ‘Weakness of muscles and ligaments. PRECAUTIONS ‘CORRECTIVE MEASURES Balance diet should be taken. © Horse Riding Do not force the babies to walk at early | « Keep Pillow between knees for some age. time. + Use walking callipers ‘+ Perform Padmasana and Gomukhasana. ‘+ Take nutritious meals. 22BOW LEGS (GENU VARUM) It is the opposite of the knock knees position. If there is a wide gap between knees while standing in a normal position it is bow legs CAUSES Putting extra weight on leg muscles. Lack of balanced diet and deficiency of calcium and phosphorus. improper way of walking, Forcing babies to walk at a very early age. PRECAUTIONS Balanced diet should be taken. Do not force the babies to walk at early age. CORRECTIVE MEASURES Never stand for a long time. Walk by bending the toes inward, Walk on the inner edge of the feet. Stand erect with feet joined together. Perform Garudasana, Ardha ‘chakrasana and Ardhmatseyendrasana. FLAT FOOT (PES PLANUS) It isa condition in which the arches on the inside of the feet flatten when pressure is put on them, ‘CAUSES Heaviness of the body. Standing for a long time, Use of poor quality footwear not having an arch. Faulty posture oy; eo: Normal Foot Flat Foot PRECAUTIONS Wear shoes of proper shape and size. High heeled shoes or walking barefoot for long durations should be avoided. ‘CORRECTIVE MEASURES Walk on heels and toes. Pick up marbles with toes. Perform Vajrasana and Tadasana ‘Walk on wooden staircase. Jumping Rope Jumping on toes. 23ROUND SHOULDERS The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body's ideal alignment. Also known as ‘Mom Posture’. CAUSES Poor posture in work, particularly in a desk job. Faulty furniture. Wrong habit of standing and sitting, Carrying heavy load on shoulders. x v | = PRECAUTIONS Do not sit, stand or walk in bent position. Avoid tight fitting clothes ‘CORRECTIVE MEASURES Stand in correct posture. Hold horizontal Bars Keep tips of fingers on your shoulder and rotate your hand in the clockwise and anti-clockwise direction Perform Chakrasana & Dhanurasana, LORDOSIS (SWAYBACK) Lordosis is the decrease in inward curvature of the spine. It creates problem in standing and walking. It can be corrected in the initial stage. Also Known as Hollow Back. CAUSES Habitual over-eating, Improper environment. Diseases affecting vertebrae. Improper development of muscles. Lack of exercise. G PRECAUTIONS Take a balanced diet. Keep the body straight while carrying weights, Avoid walking too long with weight on one hand. Don’t walk, sit or stand in bent position. CORRECTIVE MEASURES Perform Halasana and Paschimottasana Do sit-ups slowly. Stand to attention and touch the feet with the hands repeatedly. Lie on your back and lift feet vertically. 24KYPHOSIS (HUNCHBACK) kyphosis implies an increase of a backward curve or decrease of forward curve. Depression of the chest is common in kyphosis. Causes Malnutrition, illness. Carrying heavy load on shoulders. Habit of bending while walking. Wearing light and shapeless clothes. Precautions Take a balanced diet. Keep the body straight while carrying weights. Avoid walking too long with weight on one hand. Don’t walk, sit or stand in bent position. Corrective Measures Bend head backwards in standing Position. Perform Chakrasana Dhanurasana,and Bhujangasana. Hold arms at shoulder level and bending elbows. SCOLIOSIS Postural adjustment of the spine in a lateral direction is called scoliosis. A single curve to the left is called the C curve. It [Link] be found in an $ shape. CAUSES Short leg of one side. ‘One side flat foot. Carrying heavy loads on one shoulder. Heredity defects. ‘One side paralysis of spinal muscles. PRECAUTIONS Take a balanced diet Keep the body straight while carrying weights. Avoid walking too long with weight on one hand Don’t walk, sit or stand in bent position. ‘CORRECTIVE MEASURES Avoid walking with a heavy weight. Lie down in a prone position Stand erect with feet few inches apart. Tadasana & Trikoanasana Pull Ups Note This problem can be controlled by an expert doctor, 25PONG uC UM heen Te Certo re NED Eseo Vm Cau - Improved cardiovascular - Improved mood + Increased social support health - Increased self-esteem —_ - Increased social Increased muscle strength Reduced stress connectedness and endurance - Increased leadership skills - Weight management - Reduced risk of chronic diseases Eee ene UCL ae NOC Tae) Special care should be taken by sportswomen because of the problems associated with their physiology. MENARCHE + Menarche is a git’s first menstrual period. It can happen as early as age 9 or up to age 15, + During this time, girs feel tense and emotional ‘© Special attention should be given at this time. ‘+ Asa sportsperson, a young womaii has to take special care of herself at that time. MENSTRUAL DYSFUNCTION Long distance running and other sports may lead to alterations in androgen, oestrogen and progesterone hormones, which in some women may directly or indirectly result in amenorrhea (absence of menstrual periods) or infertility. Bemenseuca) Education Providing education about menstrual health and hygiene Flexible Training and _ Flexibility in training and competition schedules to Competition Schedules accommodate menstrual cycles Comfortable and supportive undergarments and menstrual Proper Atti voperaue products should be provided supportive Supportive and non-judgmental environment to discuss and Environment manage their menstrual health concerns. Ensure that girls and women with menstrual dysfunction are Inclusion not excluded from participation in physical activities and sports. 26FEMALE ATHLETE TRIAD eo ese os Wes MUD eb.) FEMALE ATHLETE TRIAD The female athlete triad (the triad) is an interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder), and decreased bone mineral density. It is relatively common among young women participating in sports. ‘A female athlete can have one, two, or all three parts of the triad. OSTEOPOROSIS It is @ condition in which bones become weak and brittle. It occurs when the body loses too much bone, makes too little bones or both Causes: © Menopause Female © Advanced age Athlete © Diet low in Calcium Triad ‘© Eating disorder ‘© Bad eating habit AMENORRHOEA, It is the absence of menstruation periods that can-happen for many reasons. Main causes are: © Genetic abnormalities © Excessive exercise ‘© Extreme physical or psychological stress. ‘+ Malnutrition and eating disorder EATING DISORDERS It refers to either eating in excessive amounts or eating in very little amounts, This disorder is related to mental illness and affects a ~ person's physical and. mental health. ‘Types of Eating Disorder: 1 Anorexia Nervosa: The person restrict the amount of food because of fear of gaining. weight. 2. Bulimia Nervosa: A person eats excessive amount of food and then vomits it in order not ‘to gain weight. 27