1 Motor Development and Factors Affecting it ‘52 Exercise Guidelines at Different Stages of Growth and Development 3. Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders; Lordosis, Kyphosis, Bow Legs and Scoliosis and their Corrective Measures 54. Sports Participation of Women in India 5:5. Special Consideration (Menarche and Menstrual Dysfunction) 546 Female Athletes Triad (Osteoporosis, Amenorthea and Eating Disorders) AFFECTING IT Concept of Motor Development Motor development refers to the development of a child’s bones, muscles and ability to move around and manipulate his or her environment. Motor development involves how will children’s muscles work. This is refered to as muscle tone. Children need a balanced muscle tone in order to develop their muscles and use them with ease, while standing, sitting, rolling, walking, running, swimming and in all other postures and actions. As children refine their motor skills, they are able to complete daily activities independently. Motor development is divided into two categories: 1. Gross Motor Development It is a development of skills which control actions like throwing and kicking balls, as well as walking and jumping. Gross motor skills utilise larger muscle groups and require less precision. 2. Fine Motor Development tl This type of development refers to the stage when children leam to use their smaller muscles, like muscles in the hands, fingers, and wrists. Children use their fine motor skills while writing, holding small items, buttoning clothes, turing pages, eating, cutting with scissors, using computer keyboards, etc. Acquiring perfection in fine motor skills Tequires precision and coordination. Motor development Stages of Motor Development The development of motor skills in children is classified into three stages: |. Cognitive Stage (2-5 years) During this initial stage of motor learning, ¢ children must determine what the objective he goal is to develop an overall understanding of the skill. The of the skill is and begin to process environmental factors that| will affet thei ability to produce the sil, Daring this stage they mostly rely on visual inp ang error to guide learning. For example, before the chien master walking, they will most ike), few times, The reality is thatthe process of learning, how to walk begins way before the chile take their first assisted or independent step as they have been visually observing oth — ‘walking and beginning to understand the purpose, So, while they may look clumsy during thie Teaming, they are only just beginning to transition from understanding the skill to executing iy Period, a child becomes perfect in various fundamental movements such as running, jy throwing, and also acquires the ability to unite or combine these movements. Associative Stage (6-10 years During this stage, the children begin to demonstrate a more refined movement through practise. Noy. « they had done some practice and had identified various stimuli that may occur, they ean focus on he 4o” rather than “what to do’, Here, visual cues become less important and proprioceptive cues become important, Proprioceptive cues refer to the children focussing more on how their body in moving in «= and what input is being flt from their joints and muscles. Therefore, more practise makes them betes During this period, most of the children achieve mature patterns of fundamental motor skills. Their Posy and balance become better. They try to become efficient in the variation of movements Which they by, already learnt. Infact, the same movements are performed differently for different aims such as for distance or height, throwing at distance or height, ete. Autonomous Stage (1-15 years) During this final stage of learning, the motor skill becomes mostly automatic. Progression to this lvl « teaming allows the children to perform the skill in any environment with very little cognitive invelvemes compared to the first stage. For example, the child will now be able to walk in a predictable environmes such as his/her home, an unpredictable environment such as a crowded birthday party, at the park « the grass without difficulty. Most of the children master most complex motor skills. They are ready leam strategies and more complex combinations. Running and jumping movements, qualitatively as we as quantitatively, develop at a faster rate than in the middle childhood period. Middle Childhood The period of middle childhood starts from 7th year and continues up to the 10th year. During this pesos children become active and agile. They have strong desire to engage in various physical movements sn activities. During this period, children have a desire to compete with children of their own age gr They also have an urge to improve upon their previous performance. During this period, most of children achieve mature patterns of fundamental motor skills. Their posture and balance become bet: They try to become efficient in the variation of movements which they had already learnt. In fact, be same movements are performed differently for different aims such as jumping for distance or heist throwing for distance or height, etc. They become efficient in movement coupling, movement previsis® and movement flow. The speed-related abilities develop at a faster rate. Coordinative abilities also show higher level of development in this age group, whereas flexibility develops at a very slow rate. During this period, rules should be flexible, instruction time should be short and there should be minimum competitions. i Stress should be given on movement correction. Late Childhood The period of late childhood begins form 11th year and continues up to 12th year or till the beginning of puberty. Strength begins to differ but the differences are small. Boys and girls are able to compete evenly. Most of the children master most intricate or leam strategies and more complex play combinations. Running and jumping movements, o B it tng umping jump; Moter developmen> qualitatively as well as quantitatively, develop at a faster rate than in the middle childhood period. Coaches of teachers of physical education should continue to © ge skill development with an jporeasing stress on strategies and tactics seciors Affecting Motor Development jee are various factors which are liable to affect motor development in children. These factors are stated teow ological Factors : Biological factors are related tothe genes These factors are also known as heredity or genetic factors. The genes which We get from our | parents. are responsible for arious types of development including motor development. The percentage of fast twitch fibers and slow twitch fibers depends on biological factors in fact, these factors are likely to affect the rate and ability of motor development. These factors are related to body ‘ weight, size and strength. ~ ad * 5 Environmental Factors : Environmental factors such as physical and social factors are likely to affect rotor development of children. Research studies indicate that motor development takes place at a faster i rate in children who are encouraged to explore their surroundings. They are given more opportunities to take part in sports activities. Those children, who are not encouraged or motivated towards motor activities have slow rate of motor development. In fact, encouragement, love and security push a child to take risks to explore fearlessly, which leads to better motor development. 3. Nutrition : Nutrition is also liable to affect the motor ar development. Indeed, nutritious food promotes good » motor development. Sensory motor development is “> dependent upon nutrition. If children get nutritious food they become stronger which ultimately leads to good motor development. On the other hand, if children do not get proper nutrition they are found to be less energetic and owing to this their motor in a development takes place slowly. 4. Physical Activities : Taking part in regular physical activities enhances the motor development at a faster rate. However, the physical activities must be according to the capabilities of children. Motor development becomes slow in those children who do not take part in physical activities regularly. Not doing even minor physical activities results in delayed motor development in children. 5. Opportunities : It is a well-known fact that children who get ample opportunities to do more and more physical activities or motor activities are likely to have better motor development.In fact, opportunities to participate in motor activities give a better chance for developing sensory motor abilities. If proper opportunities are not given to children, then motor development cannot take place in those children properly or motor development will be slow in such children, >2. Early Childhood (3 to 7 years) : During this stage of growth ry impairments such as visual impairments, hearing impairments, ete., are likely to affect the motor development in children. Due to hearing impairments, following instructions about any type of motor activity becomes more difficult. In the same way, visual impairments also slow down the process of motor development. So, it can concluded that if there are no sensory impairments in children, then they will have better motor development. ; 7. Postural Deformities ; Postural deformities in children definitely affect their motor development, Any postural deformity, viz., spinal curvature deformities, flatfoot knock-knees, bow leg, etc, crea hindrances or obstacles in the path of motor development of children. In the absence of Postural deformities, motor development in children takes place at a faster rate. Obesity : Obesity and being overweight have negative effect on the motor development of children wy are overweight or obese are not enthused to do any motor activity and may even feel uncomfortable ig to it, Motor development in such children takes place slowly. Such children take more time to perform moiy, 6. Sensory Impairments : Se movement. AT DIFFERENT STAG EXERCISE GUIDELINE Exercise or physical activity has the potential to improve the physical and mental health of the nation, reduce the maximum causes of mortality and improve life expectancy. It can save money by significantly casing th burden of chronic diseases. Exercise is important for us to remain active throughout our lives. It is significay for infants’, children’s and teens’ growth and development. This continues through preschool, adolescence, adulthood and older years. There is a consistent evidence of a dose-response relationship, i.e., the greater the volume of exercise or physical activity undertaken the greater the health benefits that are obtained. Exercise or physical activity is also helpful in reducing the risk of depression, dementia and Alzheimer’s. It also improves self-perception, self-esteem, mood and sleep quality. It can be said obviously that exercise or physical activity is essential for proper growth and development of individuals. There are following guidelines related to exercise or physical activity in various stages of growth and development, i.e., infancy childhood, later childhood, adolescence and adulthood. 1. Infancy (1 to 2 years) : During this stage of growth and development, physical activity or exercise should be encouraged. Gross motor activities or exercises should be promoted. Exercises to develop head control, sitting, crawling, etc., should be encouraged, Infants should be indulged in some exercises such as moving arms, legs and reaching to various objects. Infants should be provided objects, toys and games that ‘encourage them to move and do things for themselves. They should be provided with safe environment for performing these activities or exercises. Watching TV and other electronic media should be avoided by the infants. Infants should to be restrained in high chair for prolonged periods. They should be encouraged to walk instead of using a stroller to carry them around. Simple exercises like throwing catching and kicking a ball may be most suitable exercises during the stage of infancy. and development such exercise or physical activity should be encouraged which helps in developing competence in ‘movement skills (throwing, jumping, catching or kicking the ball). Emphasis should be laid down on participation and not on competition. During this stage, activities related to fine motor skills, ic., coordinative abilities should be emphasised. Structured as well as unstructured physical activities should also be performed daily for at least sixty minutes by children Q Early childhood exerciveduring this stage of growth, Recreative as well as enjoyable mnethods should be used to encourage them for participation in various physical activities. Stress s ‘ould also be laid on clean and safe environment during this stage of growth. They may be allowed to watch quality programmes on TV for one to two hours, Later Childhood (S to 12 years) : During this stage of growth and development children should indulge in activities such as, stunts, throwing, jumping , catching, running, etc., so that they can acquire body- control, strength and coordination, However, activities related to endurance should be avoided. siress should also be laid down on organised or team games which aim to develop social-consciousness in them, During this stage, children should be introduced to competitive sports and taught the basic rules of sports competition, ic., enjoying the game, fair play, simple ‘ strategies and tactics, They can also be introduced to the ‘ concept of sports training and the exercises that build ‘endurance (aerobic exercises like running, swimming and cycling etc.), strength (resistance exercises) and agility, } coordination and balance (fast work and rapid movement a ae exercises) | 4, Adolescence (13 to 19 years) : During the stage of adolescence, moderate to vigorous intensity . exercise/physical activity is recommended for at least 60 minutes and up to several hours every day. They ; should also indulage in muscle strengthening exercises at least three days per week. They should also : include bone strengthening exercises Adolescents or teenagers should reduce sedentary behaviour, : Physical activity or exercise such as running, gymnatics, push-ups, jumping rope, playing hockey : basketball, swimming, tennis, and resistance exercises (weight training should be included. Adulthood (Above 19 years) : Adults should try to be active always. They should do brisk walking, bike , riding, dancing, and swimming with moderate intensity. They should also indulge in running, aerobie | exercises, weight training, push-ups sit-ups, ete., for muscle strengthening, They should minimise the amount of time spent being sedentary. As a matter of fact, adults require such exercises o activities that ' help to increase their muscular and bone strength. So, they should perform resistance exercises at least two days a week to tone their muscles and bones. Those exercises increase skeletal muscles strength, power, endurance and mass. Bone strengthening exercise/activities produce an impact or tension force on the bones that promotes bone growth and strength. For bone strengthening, they should include running, jumping rope and weight training exercises. 53 COMMON POSTURAL DEFORMITIES - KNOCK KNEE; FLAT FOOT; ROUND SHOULDERS; LORDOSIS, KYPHOSIS, BOW UKEP GOB OTP NULL KeO LX OL NMOL) Out body experiences a number of variations in its positions throughout the day le adjusting to the gravitational force. This is a normal behaviour of the human body and seldom becomes a problem. However, if a person has an injury, ‘maintains a certain position for a prolonged period of time or overuses certain body eas, then the body’s ability to return to a normal balanced state may be impaired The force of gravity and the balance of the body against it, is the fundamental determining factor in one’ posture or upright position, The various types of postural deformities are namely: oSpinal Curvature This type of deformity relates to the spine It is caused due to carying excessive weight beyond capa, other words, we ean say that week muscles cause of formation of spine curvature. The normal lunar characterised by a moderate anterior hyperextension curve, when viewed laterally. Although, ine’ st absolute standard for the determination of the degree or extent of the anterior convexity of the normal Tumi curve. The shape of a normal adult human spine is shown in the diagram. There are mainly four curve, ing vertebral column: 7 Cervical Curve It is formed by 7 cervical vertebrae Thoracic Curve : It is formed by 12 thoracic vertebrae Lumbar Curve: It is formed by 5 lumbar vertebrae Sacral Curve _ : It is formed by 5 sacral vertebrae 1. -_Kyphosis Kyphosis is an exaggerated curve of the thoracic region, which causes the shoulders to neck to be shortened and the chin to poke forward, The muscles in the upper back are w. Pectoalis major muscle tightens. An individual affected by kyphosis, may have a visible hump oni, §upper back. From the side, the upper back may be noticeable rounded or protrding. In addition, peg, with hunchback appear to be slouching and have noticeable rounding ofthe shoulders. Kyphosis can ey {0 excess pressure on the spine, causing pun. It may also cause breathing difficulties du to pressure py on the lungs. Schevermann’s kyphosis is the most classic form of hyperkyphosis and is the resut wedged vertebrae that develop during adolescence. ¢ ¢ be rounded, /eakened, andi, The cause is not currently known and the condition appears to be ‘multifactorial and is seen more frequently in males than females. Causes of Kyphosis The potential causes of kyphosis include: + Ageing (especially if you have poor posture) * Osteoporosis (loss of bone strength due to age) + Muscle weakness in the upper back. + Scheuermann’s disease (occurs in children and has no known cause). * Arthritis or other bone degeneration diseases. Nogpal Spi ae + Injury to the spine + Slipped discs. + Scoliosis. 2. Lordosis Lordosis, also known as swayback, is a condition in which the spine in the lower back has an excessive curvature, The spine naturally curves at the neck, upper back, and lower back to help absorb shock ad Support the weight of the head. Lordosis occurs when the natural arch in the lower back, or lumbar region, Curves more than normal. This can lead to excess pressure on the spine, causing pain, People with lords often have a visible arch in their lower backs. When looking at them from the side, their lower backs form a defined ‘C” shape. In addition, people with swayback appear to be sticking out their stomachs and buttocks. The easiest way to check for lordosis is to lie on your back on a hard surface. You should be able to slide your hand —p,cessiye under your lower back, with litle space to space. If you inward curve have lordosis, you will have an extra space between your hand and your low back. Causes of Lordosis The potential causes of lordosis include: Lordosis of Normal Spine the spine oPoor posture. + Obesity. + Osteoporosis (weakening of the bones with age) + Diseiti (a disorder of the disks between the spinal vertebrae) + Kyphosis (an excessive outward curvature atthe mid-back) + Spondylolisthesis (a condition in which one vertebra slips forward or backward relative to the next vertebrae) + Achondroplasia (a form of dwarfism). Scoliosis Postural adaptation of the spine in lateral position is called scoliosis. Scoliosis means bending, twisting or rotating. In fact, these are sideways curves and may be called scoliotic curves. These are defined in terms of their convexities. They are identified as either convexity right or right convexity. A simple or single curve to the left or convexity left is commonly called a ‘C* curve. Scoliotic curves may be found in ‘S* shape. Causes of Scoliosis Scoliosis may occur because of a lot of reasons, but the main reasons are diseases of the joints of bones, underdeveloped legs, infantile paralysis, rickets, ete. It may also be due to camying heavy weights on one shoulder, unhealthy conditions, like inadequate lighting arrangement, unsuitable desks, partial deafness and wrong standing posture. It may be cased by congenital or acquired abnormalities of vertebrae, Nay sping muscles or nerves. Scoliosis spine Filat-foot Flatfoot or pes planus or fallen arch is developed due to injury, illness, unusual or prolonged stress to the foot, faulty biomechanics, or as part of the normal aging process. This is most common in women over 40 years of age. The normal risk factors include obesity, hyertension and diabetes, Flat-foot can also occur in pregnant women as a result of temporary changes, due to increased elastin (elasticity) during pregnancy. If a youth or an adult appears flat-footed while standing in a full weight bearing Position, but an arch appears when the person is in bending ura Contusion Position, or pulls the toes back with the rest of the foot kept flat on the floor, this condition is called flexible flat foot. Muscular training of the feet is helpful and will often result in an increased arch height, regardless of age. Causes of Flat-foot * Flat foot in adults can arise from a variety of caus An abnormality that is present from birth. Stretched or tom tendons. Your ankle, to the middle of the arch. Broken or dislocated bones. Some health conditions, such as rheumatoid arthritis Nerve problems. Knock Knee Damage or inflammation of the posterior tibial tendon (PTT), which connects from your lower leg, along o Wei | Knock knee or gem valgum is an angular deformity of the knee, in which the head ofthe defor, inward. A standing child whose knees touch, but whose ankles do not, is usually sid to have jn During early childhood, knock-knee is a part of normal growth and development. The conditig, i becomes apparent when a child is 2 to 3 years old, and it may inetease in severity It usualy selon time a child is about 7 or 8 years od. During early childhood, a knoek-knee actually helps a child yt balance, particularly when he/she begins to walk, or if his/her foot rolls inward or turns outward, Whey ty i affected by knock knes, both nes usually lean invard symmetry Persons with knock knees of! collapsed inner arches of their feet, and their inner ankle bones are generally lower than their outer ankle bong, Adults with uncorrected genu valgum are typically prone to injury and chronic knee problems such as chondromalacia and osteoarthritis. These in tum can cause severe pain and problems in walking. Causes of Knock Knee Knock knee can develop as a result of a medical problem or a disease, such as : E Injury of the skin bone (only one leg will be a knock knee) : Osteomyelitis (Boas: anicion): Gemu valgum — Normal Genu va + Overweight or obesity. knock free) be + Rickets (a disease caused by a lack of vitamin D). Bow Legs Bow legs or genu varum is a condition in which one’s legs appear bowed-out, which means that the knees say wide apart even when the ankles are placed together. Bow legs can sometimes be a sign of an under disease, such as Blount’s disease or rickets, and in the long term can lead to arthritis in the knees and hips. Causes of Bow Legs ; Ifa child is affected, either with rickets or any other ailment that prevents osteogenesis of the bones, ors improperly fed, the bowed condition may persist. Thus, the chief cause of this deformity is rickets. Skeltl problems, infection, and tumors can also affect the growth of the leg, sometimes giving rise to a one-sided bow- leggedress. The remaining reasons are mainly occupational, especially among jockeys, and from phys trauma, the condition being very likely to supervene afier accidents involving the condyles of the femur. Bu legs can also occur due to bone fractures that have not healed properly, abnormally-developed bones, or bot dysplasia, lead poisoning and fluoride poisoning. Round Shoulders Round shoulders is a postural defect where the shoulders look round in shape. They become weak ati sometimes bent towards one side. Rounded shoulders are usually the result of slouching. Prolonged slouchine can strain the muscles between the shoulder blades, causing upper back pain. When slouching, the natusl forward curve of the neck is also exaggerated, which can also result in neck pain. It is more common to slo when sitting. Slouching is often caused by fatigue, especially when sitting in front of a computer. Row! shoulder also compresses your diaphragm, which leads to shallow breathing. Proper posture allows pt? breathing and sufficient oxygen intake. Getting enough oxygen helps to relax muscles and prevents ses f building up in the muscles, especially the muscles of the neck and back. Tense muscles are a common cause back pain and neck pain. Causes of Round Shoulders et Round shoulders are largely the result of early bad posture habits- at school, home, or elsewhere. Ano Possible cause is tight or ill-fitting clothing that prevent a child from fully expanding his/her bes orf sending his/her arms. In weak children, even the weight of heavier clothing may bring on the trouble. It may So be caused due to softening of the bone structure in the vertebrae, especially in elderly women, or due to 2 respi QORRECTIVE MEASURES FOR POSTURAL DEFORMITIES ur environment contains many forces that act upon our body and sometimes due to these forces, we suffer from postural deformities. Most likely, the postural deformities may be due to the pull of gravity, congenital (by birth) malnutrition and prolonged illness, Postural deformities are of two types, i.¢., functional and structural. In functional deformities, only the soft tissues i.e., the muscles and the ligaments are affected. In this case, the correction of postural deformities is possible through various corrective measures. On the other hand, structural gefomities occur When our bony structure is affected. Physical activities and their corrective measures in such cases cannot play are significant role, In fact, in such cases, surgery can be helpful for securing the desired improvement. ‘Te role of physical activities as well as other corrective measures in functional deformities is very effective, especially during elementary school years. Indeed physical activities or corrective exercises in various forms fan serve to counteract the effect of gravitational force. The correction of postural deformities should be a part af school education. The programme for the correction of postural deformities in a school should be included to serve more than just as exercise for correcting a specific deformity. students should also be encouraged to engage in exercises for increasing general strength, endurance, balance and flexibility. Methods of relaxation should also be undertaken. Along with the exercise, posture consciousness should also be developed among such students who have postural deformities ‘There are a number of physical activities or corrective exercises which can be used as a corrective measure for posturl deformities. Various corrective measures related to specific postural deformities are stated below. Corrective Measures for Kyphosis 1. Lie on the back, ie, in supine position with knees drawn up and feet flat on the ground, Both hands should be at sides. Then move your arms sideways in horizontal position. Palms should ace upward. Raise your arms upward over the head, palms still facing upward. Hold this position for some time. After that bring your arms back in a horizontal position. Repeat the exercise at least 10 times. 2. Lie down in the prone position, i.e., on the chest with hands on your hips. After that, raise your hand and trunk several inches from the ground. Your chin should be in during this exercise, Hold this position for some time and then come back to the previous position. Repeat this exercise at least 10 times. Sit in a normal position, with a stick hold in horizontal position over head, hands well-spread. After that lower the stick and then raise it behind your hand and shoulders. While doing this exercise, keep your head and trunk straight. Repeat this exercise -10-12 times. Corrective exercises for Kyphosis: %Corrective Measures for Lordosis 1. Lie down in prone positon, with hands under abdomen, Then keep hips and shoulders down, pre, hands up on the abdomen and raise the lower back. Us 2. Bend knees forward while allowing hips to bend back behind, keeping the back straight and knees py in the same dieetion as fet. Descend until thighs are just parallel tothe floor. Extend knees and hip legs are straight, Come back to the starting position and then repeat the exercise. i Lunge forward with knee on a mat, Place the foot beyond the knee. Place both hands on knee. Straigh, hips of rear leg by pushing hips forward and hold this stretched position. Repeat with the opposite sige 4. Siton a chair with feet wide apart. Bend and position your shoulders between your knees. Then reach floor under the back of the chair. Hold this position for some duration. 5. Lie in prone position on the floor. Keep the palms of your hands on the floor as per the shoulders widy Push torso up keeping pelvis on the floor. Hold this position for some time. 6. Sit down with knees extended, feet together and hands at sides. After that bend forward, touching ty fingers to toes. Hold this position for some time. Then come back to the original position and repeat it, exercise, Corrective Measures for Scoliosis Scoliosis exercises are designed to correct the rotatory curvature of the spine. These exercises help in a limited way to decrease curve angles. In fact, exercises do not play a very significant rule in the correction of scoliosis. The affected people are advised to participate in physical education programmes, organised sports and normal recreational activities. They may wear socliosis braces. Some exercises, which are described below, may be beneficial to some extent. Ya Exercises for Scoliosis 1. Lie down in prone position, i., on the chest Right arm should be upward and left arm at side. After thi move right arm towards the left over head; press down with left hand and then slide the left hip up.saat erect wih Get few itches apart, After that raise the left heel and lef hip, Extend right arm in an arch overtieaed to the Lett, Press left hand gninst the ribs on the left side saan in the ereet position with feet sever al inehes apart, Keep left hand's finger tips on left shoulder and trond the upper body on the right side iP thore isan opposite *C’ curve in the spine, But if there is no opposite °C curve which means iP there is just °C° curve, bend the upper body to the left side, The type of the fingers of the right hand should be on the right shoulder, Repeat the exer SC curve, for some time as per the cqrrective Measures for Knock-knees Generis, the deformity of knoe knees cannot be corrected through exercise during later childhood and adulthood. But, this deformity ean be corrected up to some extent through exercise particularly when it is areoted, The favourable results of exercise can be achieved during the phase of carly childhood. The following jges should be performed. 1, Horse-tiding is one of the best exercises for correction of knock-knees. 2, Keep a pillow between the knees and stand straight for some time, Both the feet should touch each other. 3. Use of walking calipers may be beneficial, i Perform padmanana and gomukhas - be nna regularly. ' | | 1 Exercises related to Knock-knees and Bow legs Corrective Measures for Bow Legs The role of exercises in case of bow legs is approximately the same as that in knock-knees. The deformity of bow legs can be corrected up to some extent during the early phase of childhood. During later childhood and adulthood, exercises don’t play a significant role. The following exercises may be beneficial for the correction of bow legs.i... | |. Stand ereet with feet joined together, Weap a sof piece ofeloth on both legs at knee level. Tigh | the help of a partner Ty to squat as far as possible. Hold that position of squat fr some time, Come, 04 original position and repeat the exercise 4 to 6 times, iC | 2. Walk for some distance on the inner edge of the feet. 3. Walk by bending the toes inward. 4. Perform ordhmatseyendrasana, garudasana and ardha chakrasana. Corrective Measures for Round Shoulders Round shoulders is a common postural deformity. It can be corrected withthe help of the following exercise, | |. Keep your tps of fingers on your shoulders and rotate your elbows in clockwise and antilockoc ! directions for some time. 2. Hold the horizontal bar regularly for some time. 3. Perform chakrasana and dhanurasana for some time Corrective exercises for Round Shoulders Corrective measures for Flatfoot The deformity of flatfoot can be corrected with the help of the following exercises. 1. Jumping on toes for some time. 2. Rope skipping. 3. Stand up and down on the heels. 4. Walk on the toes. 5. Sit down properly. Try to grip small wads of paper with your toes. These pieces of paper should be picked up by gripping forcefully using toes. Conclusion The above-mentioned corrective exercises or physical activities should be done regularly for long duration © get good results. These corrective measures should be employed immediately after the detection of deformities In the later stage, it would be difficult to correct these deformities oUNCTAUT ON Ke prea human history, the part reece, WOMEN, WETE ation of women in sports has changed her status in society. In ancient not allowed to participate in the Olympic Games which took place once in every four eat The end of the 19th century and the urge of the 20th century saw the rising interest of women in sports, thas participants and spectators, An important role in encoura gocational society, be it at school or at college he provision of sporting facilities on an even scale to both, women and men, shows a new trend, There has eon a rise in the number of women participating in sports. More people want to see women play sports now than in the past, because of the changed state of minds of people and better quality of players. So, to an extent along with the concerned authorities, even the media is responsible in promoting equality for women in ia their accomplishments. However, a few discriminations still persist in our society. ing women to participate is played by the Jn these modem times, there has been an increasing trend of women’s participation in sports, particularly in India Factors Affecting Participation of Women in Sports Sports participation rates among women and girls are much lower than those among men, The many reasons for ths situation can be grouped under practical, personal, social and cultural effects. Some more factors contain ideas of sports organisers to implement, to encourage and to enable women to participate. Some of the major factors that affect sports participation of Indian women are as follows: Safety and Opportunity Safe places to play sports are non-existent in some communities. Sports fields might be absent or in poor conditions, or fields or courts could be located in high crime areas, Women who live in areas with no safe access to sports venues might not be able to travel to other areas due to lack of funds or lack or public transportation, Females who rely on bus transportation to school and have no after-hours transportation available might be unable to stay after school for practices and games, even it they are interested in Participating, Public Opinion Girls are often influenced by the opinions of their friends, parents and teachers. Ifa teen's parents do not Value physical activity, the attitude can be unwittingly passed onto the teen, Associating with a group of titls that does not view sports positively, might also discurage a gia! from sports participation, Television, films and book can also influence a girl’s desire to play sports, Lack of Time Women might feel that they do not have the time to participate in sports, even if they were involved in >team or individual sports in the past. The demands of academic work, part-time jobs and a Social jig, take priority over sports, They bear a greater responsibility for household work. Some of them do ful my work to eamn livelihood 7 4. Expensiveness School sports budgets are being slashed every day, all across the county. Fewer opportunites yi schools mean, families must pay to play in private programs, while also footing the bil for exper" coaches, equipment and out-of-pocket travel requirements. This additional expense is just not Posibe many families, 5. Lack of Self-confldence Girls, on an average, have less self-confldence than boys and rate their performance oF ability my negatively than boys do self-confldence is also linked to the competition. Although, some women ej, the competitive element of sports, many start avoiding sports, because of it’s competitive nature, 6. The Male-dominated Culture of Sports The culture of sports itself present a problem. Some women/girls start avoiding sports altogether becauy they see sports as a male-dominated activity. It is just not seen as feminine or ‘girly’ to be interested i, sports by many girls. 7. Low Media Representations, and Lack of Role Models in Sport Working in a sector where they arc in the less quantity can give women the sense that they do not belong to the world of sports. In addition, there is an imbalance in the media coverage of women’s sport as the focus is almost entirely on men’s sports. On an average, only 4% of sports coverage in national and lo print media is dedicated to women’s sports, 8. Lack of Female Coaches Usually, girls feel shy and uncomfortable in front of male coaches. Therefore, it also becomes a drawback for the women’s participation in sports, as we have a very less number of female coaches in sports 9. Lack of Fitness and Education Women in India, somewhere lack in appropriate knowledge and education about sports and the benefit of participation in sports in sports. Also, they lack appropriate physical and psychological fitness and wel ness due to a lot of pressuring misconceptions of the society. ATION (MENARCHE AND MENSTRUAL DYSFUNCTION) 5.5 SPECIAL CONSIL Menarche is the first menstrual cycle, or first menstrual bleeding, in female humans Your first menstrual period is called menarche (say "MEN-ar-kee"). Girls experience menarche at different ages. The timing of menarche is influenced by female biology, as well as genetic and environmental factors, especially nutritional factors The average age of menarche has declined over the last century, but the magnitude of the decline and the factors responsible remain subjects of contention. Menstrual Dysfunction Menarche ‘A menstrual disorder is an irregular condition in a woman's menstrual cycle, Most menstrual cycles occur eve 22 to 35 days. Normal menstrual flow lasts 3 to 7 days with most blood loss occurring within the frst 3 64S Increasing numbers of women of ages have been participating in sports, at both recreational and compeliti'® levels Most girls and women derive significant health benefits from regular physical activity They can acie'® the same training effects as do men, such as decreased blood pressure, lowered heart rate, and improved ae*00* capacity, as well as decreased percent body fat. These changes help protect against atherosclerosis an He disease. In addition, weight-bearing exercise promotes strong and healthy bones regarding detrimental eft excessive exercise on the female reproductive system have been largely dispelled. However, athletes, Pat" —yr physicians should be aware that exercising women could potentially be subject to menstrual eycle costs ad it prea) a Fates who continue © tain during pregnaey require supervision by an obstetric are provider with pow leds of the impact of strenuous exercise on maternal and foctal outcomes, Women with special needs may quire & referral 10 a physiotherapist, exercise physiologist or sports medicine specialist to develop an peat exereise program In ease of emergency an athlete should always consult a Doctor, Obstetrician psitherapst and exercise Physiologist. sings to remember * ll avomen who are pregnant without complications should be encouraged to participate in aerobic and ‘ength-conditioning exercises as part ofa healthy lifestyle during their pregnancy. ‘goal of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness. eqopause isthe term commonly used to refer to the period of time both before and after a woman's last Trestual period. Technically, menopause is a woman's last menstrual period, while the time period fhmeiately prior tO menopause is referred to as "peri-menopause’ and the time following menopause is refered to as "post menopause.” ‘he exercise recommendations for women in either pri- or post-menopause are very similar to those seeonmended forall women Any cardiovascular activity (brisk walking, cycling, water aerobics, mowing the ine) tht causes you to elevate your heart rate, strength training with at least eight exercises of eight to 12 repftions working the whole body can result in positive outcomes Forboth cardiovascular and strength training exercises, remember to increase the amount of exercise gradually, seating wth realistic amounts and moving toward achieving the minimum recommendations 56 FEMALE ATHLETES TRIAD (OSTEOPOROSIS, AMENORRHEA AND EATIN' Sports and exercise are part of a balanced and a healthy lifestyle, People who are involved in sports are healthier, get better grades; are less likely to experience depression; and use alcohol, cigarettes, and drugs less fequently than people who are not involved in the athletic activities. Some girls who do intense workout are at rik fora problem called Female Athletes Triad. The female athlete triad is a combination of three conditions: Amenorthoea, Osteoporosis and Eating Disorders. Many of those who suffer from this triad are involved in some sort of athletic activity, in order to promote weight loss and leanness. The competitive sports that promote this physical leanness may result in disordered eating, and be responsible forthe origin of the female athlete triad. A female athlete can get affected by one, two, or all three parts of the triad. In addition, for some competitive female athletes, problems such as low self-esteem, a tendency toward perfectionism, and family stress place them at risk of disordered eating. Most female athletes try to lose as much ‘eight as they can in order to improve their athletic performance. The disordered eating that accompanies female athlete triad includes avoiding to eat enough calories to match the energy demands and also serious ‘ating disorders like anorexia nervosa or bulimio nervosa, Symptoms of the Female Athletes Triad ‘The various symptoms of female athletes triad are as follows: Deo) Fatigue + Increased healing time of wounds * Lack of endurance and power + Proximity to fractures * Frequent injuries + Delayed or inconsistent menses * Low self-esteem + Weakness and loss of breath %Osteoporosis Osteoporosis refers to decreased bone material content. It is a skeletal disorder. A reduction in bone densip, Tesult in frequent fractures, In fact, low oestrogen levels and poor nutrition, especially low calcium intake, . lead to osteoporosis which is one ofthe significant triads of female atblees, Osteoporosis, oF thing ben can result in painful fractures. Risk factors for osteoporosis include ageing, low body weight, low sey homo, oF menopause, smoking, and some medications. Women wit inereased risk ofthe female athlete iad ne susceptible to osteoporosis compared to other women. Osteoporosis in athletes is associated with the ue onset of training, duration, intensity and volume of training, the sport concerned diet and stress, PSYchologic as well as physical stress. Treatments for osteoporosis, in addition to prescription osteoporosis medications, include stopping the use of alcohol and cigarettes, and assuring adequate exercise, calcium, and vitamin D. Amenorrhea Ic is a menstrual disorder of illness in women where girls of age 18 years and above either do not by menstruation or there i a gap in the menstrual eycle for three or more months. Amenorrhea occurs in 2% of the general female population, In athletes, the prevalence is higher, raging from 3.4% to 44% Amenontea, the most recognisable symptom of the Female Athlete. Triad, and is not an ignorable. Amenorthea is presen the following forms: 1. Primary Amenorthea It is the complete absence of menstruation by age 16, in a female with secondary sex characteristics 2. Secondary Amenorrhea Secondary amenorthea is the absence of 3 to 12 consecutive menstrual periods after menarche. It should neve be considered a normal response to intense training. Once amenorrhea is detected the causes must be determined. Exercise-associated Amenorthea (EAA) is the most common cause of secondary amenorrhea in athletes. EAAis believed to be the result of a disorder. Following are the factors which can cause amenorrhea : a. Eating Disorders : Insufficient intake of total calories, proteins, fats or specific vitamins and minerals may cause secondary amenorthea. Elite middle and long distance runners who are diagnosed with eating disorders like anorexia nervosa, bulimia nervosa or both, are likely to suffer with amenorrhea b. Previous History of Menstrual Disorders : A pervious history of menstrual disorders is likely to be one of the factors in the development of secondary amenorthea. ¢. Intensive Training and Competition : Amenorrhea is evident in the female athletes who have beet involved in a high intensity training and competitive levels. The long distance runners, swimmer, gymnasts etc., are prone to amenorrhea, 4d. Hormonal Changes : Abnormal reproductive hormonal changes also may lead to amenorrhea in athletes Eating Disorders- Anorexia Nervosa and Bulimia Nervosa Eating disorder refers to the habit of over-eating or under-eating of food by an individual due to mental stress ot illness caused which unbalances the regular diet schedule of the individual. The women athletes in this 28° develop a habit of eating a very large quantity and start thinking too much about the body weight and shape They are also hit by severe mental disorders like depression, anxiety, etc. Too much of too less eating acts a8 obstacle in the individual's physical and mental fitness. Inadequate intake of foodstuffs by human beings result increasing of weight and obesity, therefore making them lethargic. There are majorly two eating disordets" Anorexia nervosa and Bulimia nervosa, 1 Anorexia Nervosa Anorexia nervosa is a cating disorder characterised by attempts to lose weight, to the point of starvatio® >The athletes atfected by anorexia consider themselves ‘They start weighing themselves frequently, eat small specific and certain and specific and also vomit or use treexia are categorised as biological, psychological, person to person. ppulimia Nervosa Bulimia nervosa, also known as simple bulimia, is an eatin, followed by purging. Binge eating refers to eating a large amount of food in a short amount of time. Bulimia typically involves rapid and out-of-control eating, which may stop when the bulimic is interrupted by another person or the stomach hurts from over-extension, followed by self-induced vomiting or other forms of purging. Bulimia nervosa can be difficult to detect, compared to anorexia nervosa, because bulimics tend to be of average or slightly above ot below i i i average weight. Many bulimics may also engage in significantly disordered eating and exercising pattems without meeting the full diagnostic criteria for bulimia nervosa. as overweight even though they are underweight. quantities of food, and that too very certain and laxatives to reduce weight. The various causes of developmental, and social factors varying from 1g disorder characterised by binge eating