Unit - 2
Physical Education
Unit - 2
Children and Women in Sports
Unit Contents
2.1 Exercise Guidelines of WHO for different age groups;
2.2 Common Postural Deformities - Knock Knee; Bow Legs; Flat Foot;
Round Shoulders; Lordosis, Kyphosis, and Scoliosis and their corrective
measures;
2.3 Women participation in Sports – Physical, Psychological and Social
benefits;
2.4 Special consideration (Menarche & Menstrual Dysfunction);
2.5 Female Athletes Triad (Osteoporosis, Amenorrhea, Eating Disorders)
2.1 Exercise Guidelines of WHO for different
age groups :
1. Infancy (0-2 years)
A. Exercise to develop head
control, sitting & crawling,
B. Gross motor activities should
be promoted,
C. Exercise for moving arms,
legs, reaching to object,
D. Exercise like throwing,
catching & kicking a ball,
2. Early childhood (3 to 6 years)
A. Exercise to develop competence in movement
skills.
B. Emphasis on participation not on competition.
C. Activities related to fine motor skills.
D. Minimum one hour regular medium exercise.
E. Recreative & enjoyable methods of physical
activities.
F. Clean & safe environment.
3. Middle child hood (7 to
10 years)
A. Exercise to develop fine & gross
motor skills
B. Exercises to build & improve co-
ordination skills
C. Exercises to develop synchronize
the movements of body’s parts.
D. Introduction of major sports
activities cognitive and social skills.
4. Later childhood (11 to 12 years)
A. Exercise to develop body control, strength
and coordination.
B. Activities related to endurance should be
avoided.
C. Organized or team games to develop
social consciousness.
D. Teach basic rules of sports i.e., fair, play,
simple strategies.
E. Introduction to concept of sport training.
5. Adolescence (13 to 18 years)
A. Moderate to vigorous intensity physical
activity.
B. 60 min to several hours everyday.
C. Muscle strengthening exercise at least
3 times a week.
D. Bone strengthening exercise and
resistance exercise by weight training.
E. Running swimming etc. for stamina
building.
6. Adult hood (19-60 years)
A. Moderate intensity physical every
day.
B. Muscles strengthening exercise at
lest 2 times a week.
C. Bone strengthening exercise and
resistance exercise.
D. Running, swimming, etc. for
stamina building.
7. Old age (60 years and above)
A. At least 5 days of moderate intensity
activities such as walking, light-jump etc.
It should be done for above 45- 60
minutes. These actions should be done
over a period of 10-10 minutes.
B. Those who are more active than an
elderly mature, They should do more than
30 minutes of high-strength activity,
combined with the actions of moderate
intensity. Such as climbing stairs, running
etc.
2.2 Common
Postural
Deformities and
their Corrective
Measures
Postural deformity
is the malformation
of any components
are body part or
joint of the body.
1. Knock Knee -
Knock Knees, also known as Genu
valgum, is a knee misalignment that
turns the knees inward. As a result, both
knees touch or knock against each other
in a normal standing posture but there is
a gap of 3-4 inches between the ankles.
Causes of knock knee :
(ì) Weakness of muscles and ligaments
(ii) Overweight body
(iii) Lack of balanced diet
(iv) Lack of vitamin-D
Corrective measures of Knock Knees :
Walking on an outward inclining surface
and applying pressure on the outer edge of
the feet
Exercises like horse riding and keeping the
pillow between the knees and standing
erect for some time are the best.
Yoga :
1. Padmasana
2. Gomukhasana
2. Flat Foot :
Flat foot is also known as pes planus or fallen
arches. It is a condition that may be diagnosed
by looking at the arch of the foot or by taking
the water print test. As the name flat foot
suggests, people suffering from this deformity
have either no arch in their feet, or one that is
very low, allowing the entire soles of the feet
to touch the floor in standing position.
Causes of Flat foot :
[Link] posture
[Link] standing
[Link] body weight
[Link] of proper exercise
Corrective measures of flat foot :
[Link] and toe Walking
[Link] on sloping surface
Exercises like jumping on toes and heels,
skipping rope, strengthens the muscles of
foot which help to develop the arch in the
foot.
Activities like picking up marbles with
toes, writing numbers in the sand with the
toes will also help in developing the arch.
Yoga :
1. Adhomukhasana
2. Vajrasana
3. Bow Legs :
Bow Legs, also known as Genu varum, is
a position of knees in which legs look
like a bow, when the legs curve outward
at the knees while the feet and ankles
touch.
Infants and toddlers often have bow
legs. It may be caused due to lack of
Vitamin D, Phosphorus and Calcium and
can be easily cured at an early stage.
Corrective Measures of Bow
legs:
Feed calcium to children
Use of braces and modified
shoes can be along with
sufficient intake of balanced
diet can prove to be of help.
Walking on the inner edge of
the feet may also help.
4. Round Shoulder :
It is a postural deformity in which
the shoulders are drawn, the head
is extended with the chin pointing
forward.
Causes of round shoulders :
(i) Due to poor posture while working
(ii) Faulty furniture
(iii) Wrong habit of sitting / standing
(iv) Carrying heavy load on shoulders
(V) By sleeping on one side
Corrective measures of Round Shoulders :
[Link] Exercise
[Link] back on the chair
Most important measure to correct
rounded shoulders is strengthening and
stretching of muscles and trying to
correct the imbalance of muscles by
doing chest stretches, wall stretch,
planks, pull ups, reverse shoulder stretch,
etc.
Yoga asanas :
1. Chakrasana
2. Dhanurasana
5. Kyphosis :
Kyphosis is also known as Hunch Back or round upper
back.
It is a condition of the spine where the curvature of the
upper back gets exaggerated or increases. It is an
exaggerated, forward rounding of the back.
Cause of Kyphosis :
[Link] of holding the head forward in an abnormal
manner
2. Kyphosis can occur due to heredity, aging, disease
(arthritis, osteoporosis), malnutrition, pulling of heavy
weight over a period, unstable furniture, poor postural
habit, weakness in muscles etc.
Corrective measures of Kyphosis :
Physical therapy, swimming, exercise/ gym ball
exercises, exercises with bands
Yoga asanas :
1. Dhanurasana,
2. Chakrasana
3. Bhujangasana
6. Lordosis :
It is a common defect in deformity
& posture.
Here lumber curve becomes more
pronounced and front central
position of pelvic region is tilted
forward.
Corrective measures of Lordosis :
Exercises to develop strength in the
pelvic region like sit-ups, sitting against
the wall and pushing the trunk
backward and lying on the back and
raising upper extremities and legs
together will give significant benefits.
Yoga asanas :
1. Dhanurasana
2. Halasana
7. Scoliosis
The word Scoliosis comes from the
Greek skolios which means bent.
Scoliosis is a position in which the
spine is tilted to either side of the
body. It is a position of exaggerated
lateral curvature or sideways curvature
of the spine.
In this disorder, the spine bends, twists
or rotates in a way that it makes a C or
an S shape.
Corrective measures of scoliosis :
In cases of mild Scoliosis, no treatment is
necessary. Some children may need to wear
a brace to stop the curve from worsening.
Others may need surgery to keep the
problem from worsening and to straighten
the spine. Exercises like hanging on the
horizontal bars and swinging should be
done on opposite side of the C-shaped
curve.
Breaststroke in swimming
Yoga :
1. Trikonasana
2. Adhomukhasana
2.3 Sports Participation of
Women in India :
Sports Participation of women
means women Participation in
the field of sports and games.
In 1952 Olympic games, the
first India women took part. In
2000 Olympia games, Karnam
Malleshwari (weight lifting)
become the first Indian women
to have won a bronze medal.
2.4 Special consideration (Menarche & Menstrual Dysfunction)
The period of adolescence is
marked by certain universal
physical and biological changes in
the body which lead to the
attainment of sexual maturity.
The time when sexual maturity is
reached is called puberty.
Menarche (first menstruation) is
usually considered the point of
sexual maturity for girls.
2.4 Special consideration
(Menarche & Menstrual
Dysfunction)
It is the process in which
female reproduction system
matures and the body
prepares itself for potential
pregnancy.
2.4 Special consideration (Menarche & Menstrual Dysfunction)
Menstruation (also termed as period or
bleeding) is the process in a woman of
discharging (through the vagina) blood
and other materials from the lining of
the uterus at about a monthly interval
from puberty until menopause, except
during pregnancy.
This discharging process lasts about 3-
5 days. Women usually have periods
until about ages 45 to 55 and
have menopause usually around age of
50.
Menopause means that a woman is no
longer ovulating and can no longer get
pregnant.
Menstrual dysfunction is an abnormal
condition in a woman's menstrual
cycle.
Normal range of the menstruation
cycle is 21 to 35 days. If it happens
earlier than 21 days or after
more than 35 days, then it’s a
problem.
Other menstrual problems include
missing three or more periods,
menstrual flow heavier or lighter in
comparison with usual, cycle
happening longer than seven days, any
pain, cramping or vomiting during
period, bleeding after menopause etc.
Causes of abnormal
menstrual cycles or
menstrual order are:
1. Overweight,
2. Stress,
3. Dietary disorder,
4. Disease,
5. Sudden change in
exercise schedule,
6. Travel,
7. Other medical
complications etc.
2.5 Special consideration (Menarche & Menstrual Dysfunction)
Sports like Judo, boxing, wrestling, taekwondo
etc. exert a lot of pressure on athletes to
maintain their shape and weight. Participation
in sports like distance running, cycling, cross
country etc. athletes have to take a balanced
diet since these demand high levels of energy
and a good quantity of dietary intake.
Such pressures put the athlete’s health at risk
and leads to Female Athlete Triad. The term
‘triad’ was first described by American college
of sports medicine in 1992, and the three
components to describe the triad were
(a) disordered eating,
(b) amenorrhoea and
(c) osteoporosis
If the menstruation cycle does not begin at puberty, the condition is called
Primary Amenorrhea.
Secondary Amenorrhea is when a woman who already menstruates does
not get her period for 3 months or more.