PHYSICAL EDUCATION
Chapter 2 :-Children and Women in Sports
Overview
- WHO exercise guidelines for various age groups.
- Common postural deformities and their corrective measures.
- Women in sports: Benefits and challenges.
- Special considerations like menarche and menstrual dysfunction.
- Female athlete triad.
Chapter 2 :-Children and Women in Sports
Exercise Guidelines by WHO.
1. Under 5 Years
- Physical activity: At least 180 minutes daily, including tummy time and active play.
- Sedentary behavior: Avoid screen time for children under 2 years.
- Sleep: 10–16 hours based on age.
2. 5–17 Years
- At least 60 minutes of moderate to vigorous physical activity daily.
- Includes aerobic and muscle-strengthening exercises.
3. 18–64 Years
- 150–300 minutes of moderate aerobic activity weekly.
- Include muscle-strengthening exercises twice a week.
4. 65+ Years
- Focus on balance-enhancing and strength-building activities to prevent falls.
Common Postural Deformities
1. Knock Knees
- Knees touch but ankles remain apart.
- Corrective measures: Leg raises, yoga (padmasana), and weight management.
2. Flat Foot
- Absence of the foot’s arch.
- Corrective measures: Toe exercises, yoga, and jumping activities.
3. Round Shoulders
- Forward bending of shoulders.
- Corrective measures: Chest stretches, planks, and yoga poses (chakrasana).
4.Kyphosis (Hunch Back)
- Exaggerated forward rounding of the upper back.
- Corrective measures: Back-strengthening exercises and yoga (bhujangasana).
5. Lordosis
- Excessive inward curvature of the lower spine.
- Corrective measures: Pelvic exercises and yoga (halasana).
6. Scoliosis
- Lateral curvature of the spine.
- Corrective measures: Swimming, hanging exercises, and yoga (trikonasana).
7. Bow Legs
- Outward curvature of legs at the knees.
- Corrective measures: Braces, dietary improvements, and walking exercises.
Women in Sports
1. Physical Benefits
- Reduces risks of lifestyle diseases, improves cardiovascular health, and increases bone density.
2. Psychological Benefit
- Boosts confidence, reduces stress, and enhances self-esteem.
3. Social Benefits
- Improves communication, teamwork, and cooperation.
4. Challenges
- Lack of resources, gender biases, and lower pay compared to men.
Special Considerations
1. Menarche
- Onset of menstruation, influenced by genetics and nutrition.
- Requires education and support for adolescent athletes.
2.Menstrual Dysfunction
- Includes conditions like amenorrhea, dysmenorrhea, and menorrhagia.
- Managed through balanced diet, rest, and medical care.
Female Athlete Triad
1. Components
- Low energy availability (with or without eating disorders).
- Menstrual dysfunction.
- Low bone density.
2. Risks
- Stress fractures, fatigue, and osteoporosis.
3. Prevention
- Balanced diet, adequate rest, and awareness programs