I

~ :\

C h il d re n a n d W o m en in
Sports

J\ 1-(l Le ar ni ng O ut co m es
~ I •

students will be able to:

After completing the unit, the
wth and Development.
rcise Gu ide line s for Different Stages of Gro
► Differ ent iate Exe
tive Measures .
Po stu ral De formi ties and Identify Cor rec
► Classify Co mm on
of Women in Ind ia.
Imp ort anc e of Spo rts Participation
► Recog nize the Ro le and
rua l Dysfunction.
nsi der atio ns Re late to Menarche and Menst
► Identify Sp ecial Co
ers .
d Accord ing t o Eat ing Disord
► Express Female Ath let e Tria

child ren .
for mi tie s are com mo nly encountered pro blems am ong
Postural de
d pa ins fac ed by ad ult s are not res ult of injuries, bu t of the
Mo st of the aches an stu re or alignment tha t have the
ir ori gin s
ect s of dis tor tio ns in po
lon g-term eff T.V. , computer,
ood or ad ole sce nc e. As a ma tte r of fact, over use of are
in chi ldh
an d lac k of reg ula r ph ys ical activity/sports activities
mobile, fas t food h an d fi tness of children. Due
to the above -
po nsi ble for the po or he alt
mainl y res
ho od ob esi ty ha s inc rea sed extraordinarily du rin g the
mentioned rea so ns , ch ild
lea ds to va rio us po stu ral deformities among childr en .
yester decad es. It a lso
OUPS
ERCISE GUIDE LINES OF WHO FO R DI FFER EN T AGE GR
1. EX
ha s the po ten tia l
Exercise or ph ysi cal ac tiv ity
impro ve the ph ysi ca l an d me nta l he alt h of ~ -"i: i ·
to
um causes of ,. :J,j
the nation, reduce the ma xim
pectancy. Physical
mortality an d im prove life ex
d ma na gin g non-
activity helps in pre ve n tin g an
as he art diseases,
communicab le disea ses su ch • .a
ok e, dia be tes an d sev era l types of cancer.
str ·
cal ac tiv ity als o he lps in pr ev en tin g life .
Ph ysi ight an d improving qu ali ty of
int ain ing he alt hy body we
hypert en sion, ma
is de fin ed as an y vo lun tary bodil y move ~e nt pro du_ce d
In fact, physical activity t req uir e en ergy expendit ure . Physica
l
ele tal mu scl es tha
by contraction of sk

Children and Women in Sports

 . I
f the body that requ ires en~
vem ent o - d
. , , bP dcfi ned as anY r~o . rden ing, play ing any gam e, ancinl'~ _
:1ctiv1ty can Ld:-;o . r clim bing stair s, ga. . . d the
best exam ples of PhYs i ~,
. •tnd yoga can b e~ cons
- ,
l!:-,::.pl'nd1tu rc: Wall ung , 1der e H
, .. . f' Hea lth and - um an ervi ~ S ~al
. ~w, m 1111 ng , · ·
running. f. d . . r to the depa r t xne:.nt o men t that enh ance s h ealt h ,,~s i
. -·t r Ac<.:t)l' 1ng . f to any mov e
net,, i .~ . 1. ·t1•v ity crenerallY re ers
··phys1ct1 ut: , . e in four adu lts and 81 °Ir. \ I

i::, • •• ated that on 1 o Gf

. !\t globa l level , it is e:tl~ ysic al activ ity. Incr
ease ~ leve s of Physical
ndole,sce; ts do not do en;u ~ct~ on heal th syst ems , the envi
ronm ent, econollli: I
inact ivity have negat1v~ 1 !en- bein g and qual ity of hfe.
development, community . . i
h sical activ ity is one of the mos:t, ~1gn1ficant
As a matt er of fact, regu lar p ~ h 1th So it is alwa ys bene
. ve their ea . ' ficia l to Illa,,
things people can do to impr
. dl
o
of ce and curr ent fitn ess l evel . Thv~
.
age sex,
more and sit less, rega r ess
is why it is said that any amo unt O P ysic
f ra
h . al activ ity is bett er than non e an.d at

more is bette r.
World Hea lth Org anis atio n Gui deli nes o n Phy sica
l Act ivity/
Exe reis e
First time, the World Heal th Orga niza tion issu ed cert ain guid
elin es on physical
activity/exercise in the year 2010, which were upd ated and
repl aced in the year
2020. The World Hea lth Organization guid eline s prov
ide deta ils for different
age groups on how much, physical activ ity/e xerc ise is requ ired
for good heal th
s, adu lts and older'
however, the guidelines for children over the age of 5 year
adul ts are included for the first time. Thes e guid elin es are
men tion ed below
according to the different age groups.
(A) For child ren und er 5 year s of age
(i) In a 24-hour day, infa nts (less than 1 year )
1. They shou ld be phy sica lly
active several time s a day in
a variety of ways, part icula rly
through interactive floor-based
play; more is bette r. For th
·nr ose
i ants, who are not yet mob ·1
they should be kept t 1 1 e,
30 · a east
th minutes in pron e posi tion
roug hout the day wh1'le
awake.
2. They should not be re . , . . ~-
or high chairs, et strai ned for mor e than o .
activity th t c. Scre en time is not ne hou r 1n pram s/str oller s
■ a consume 8
very little en reco mm ende d as 1t . .
1s a sedental'Y.
•• ergy .
IJ ,__,_ ..
 .
d . h ca re gi ve r 1s
ga gi ng in re ad 'm g an storytelling witto 16 ho ur s (4 -1 1
a
When se de nt ar y, en 17 e) or 12
3. nd 14 to ho ur s (0 -3 months of ag .
encouraged, a
of go od qu al it y sl eep, including ps na
months of age) n d er 1- 2 ye ar s o f ag
e)
re n (u al
y of types of physic al
r d ay , ch il d
(i i) In a 24 -h ou st m in ut es in a va ri et ic
1. They_ sh ou ld
s~end a~ le~ 18 0 g moderate to vigorous in te ns it y phys
te ns it y, in cl ud in .
act~~ty at an y inth ug ho ut th e day; more is be tt er s/
activity, sp re ad ro
m or e th an on e ho ur at a ti m e in pr am
t b~ strai1:1ed for nd ed periods of time.
2. They shoul_d no rs or si t for ex te deos
strollers, hi gh ch ai en ti m e su ch as watching T.V . or vi
se de nt ar y sc re
• For 1 ye ar olds, ga m es , et c is no t recommen
ded.
te r th an
or pl ay in g co m pu
ar y sc re en ti m e. , should no t be more
ye ar s, se de nt
• For th os e ag ed 2 be tt er .
1 ho ur ; le ss er is ve r is
ad in g an d st or yt el li ng w it h a ca re gi
y, en ga gi ng in re
3. When se de nt ar la r
en co ur ag ed . od sl ee p; in cl ud in g na ps , w it h re gu
go
4. They sh ou ld
ge t 11 -1 4 ho ur s of
ti m es .
sleep an d w ak e- up f ag e)
y , ch il d re n (3-4 ye ar s o ys ic al
(i ii) In a 24 -h ou r d a
m in ut es of va ri et y of ty pe s of ph
0 at e to
1. T he y sh ou ld
sp en d at le as t 18 at le as t 60 m in ut es is m od er
in te ns it y, of w hi ch or e is
ac ti vi ti es at an y vi ty sp re ad th ro ug ho ut th e day; m
ph ys ic al ac ti
vigorous in te n si ty -I
s/
be tt er . or e th an 1 ho ur at a ti m e in pr am
r m
o t be re st ra in ed fo tt er .
2. T he y sh ou ld n ed pe ri od s of time; le ss is be
te nd ve r;
st ro ll er s o r si t fo r
ex
in g an d st or yt el li ng w it h a ca re gi
ad
y, en ga gi ng in re
3. W he n se de nt ar
e a na p,
en co ur ag e th em . od qu al it y sl ee p w hi ch m ay in cl ud
t 10 -1 3 ho ur s of go
4. T he y sh ou ld ge
re g u la r sl ee p an d w ak e- up ti m es .
w it h
)
d re n a n d ad o le sc en ts (5 -1 7 y ea rs
(B) C h il
ld
1. C hi ld re n an d
ad ol es ce nt s sh ou
av er ag e o f 60
do a t le as t an
o f m o d er at e
m in u te s p er d ay
v ig o ro u s in te n si ty , m o st ly
to
ac ti vi ty , ac ro ss
aerobic, ph ys ic al
th e w ee k.
-
T he y sh o u ld in cl u d e vi go ro us
2.
ac ti vi ti es su ch
in te ns it y ae ro bi c
in g o r p la y in g . . .
as w al ki ng , ru n n vi ti es ,
as th o se th a t ee k. In th es e ac ti
so cc er , as w el l le as t 3 da ys a w
e an d bo ne , a t
st re n g th en m us cl

en in Sports
Children and Wom
 )
cl imbin g. push-u ps for streng thenin g mu_scles and gymn astics and
rope for ~treng th e ning bones should be incorp orate d.
juxnph-t~ I 3. '1
i:
1
:~ . Th1;'y s.h ould limi t the amou nt of tin~e spent b e ing sede ntary, particu t
larl~ :\
the nmou nt of recrea tional screen time .
4. j
t l '. ) .\duh s ( 18-tH yc>Urlii)

1. Adu\t-t-, should do
at least 150-3 00 minut es 11' ~ -
of mode rate intens ity aerob ic physi cal , . · 1j
ttctivi ty or at least 7 5- 150 minu tes -( 1

of vigoro us intens ity aerob ic physi cal . 1:;A~• • 5.

activity; or an equiv alent combi nation of
moder ate and vigoro us-int ensity activi ty
throu ghout the week . Brisk walki ng
should be includ ed in physic al activi ty for
ff'·
1, ~
l
ff'l
~;

substa ntial benef its.

2. For additi onal health benef its they shoul d -- u--
also do muscle- streng thenin g activi ties at mode rate or great er intens ity
--~ "'
E><c!
that involv e all major muscl e group s on 2 or more days a week. wa
3. Adult s may increa se mode rate intens ity aerob ic physi cal activi ty to more or
than 300 minut es; or more than 150 minut es of vigor ous-in tensit y aerobi fo 1
c
physi cal WE

activi ty; or an equiv alent comb inatio n of mode rate and vigoro us-int ensity
activi ty throu ghout the week for additi onal healt h benef its.
4. They shoul d limit the amou nt of time spent being seden tary. They should N
replac e their seden tary time with physi cal activi ty of any · intens E
ity e
(inclu ding light intens ity) which provid es healt h benef its.
5. Adult s shoul d start by doing small amou nts of physi cal activi ty c
and
gradu ally incre ase the freque ncy, intens ity and durat ion over time.
6. If adult s are not meeti ng these recom mend ations , doing some physic
al
activi ty will also be benef icial for their health , becau se doing some physic 'i
al
activi ty is bette r than doing none.
7. For reduc ing the detrim ental effect s of high levels of seden tary behav
iour
on health , they shoul d aim to do more than recom mend ed levels of moder
ate
to vigor ous inten sity physi cal activi ty.
(D} Adul ts (66 year , and abov e)
. I
1. All the older adult s shoul d under take regul ar physi cal activi ty.
\
2. They_ shoul ~ _~o at least 150 to 300 minu tes of mode rate inten sity
aerobic
physic~! activi ty._For examp le, they shoul d as brisk walki ng or at least
150 ~inu 75 to
~s of vigoro us inten sity aerob ic physi cal activi ty or on equiv alent \
comb inatio n of m?de rate and vigor ous inten sity activi ty throu ghou
t the
week for subst antial healt h benef its.

Health and Physical Education-Xll 1

 en gt h ·ng activ . .. ter
Th ey sh ou ld als· o do mu sc le str . em 1t1es at modera te or gr eaek as
3· •t th t 1 a 111 hma3or mu sc le grou ps on 2 or mo re da ys a we
int en s1 y 'da md vd~ t:e
ea lth be ne fit s .
the se proVI e a 1 1ona lti
l~ ph ys ica l ac tiv ity, th ey sh ou ld do va rie d mu
4. As a pa r\o f:h~ir ;e e~ th at em ph as ize s fu nc tiona l ba lan
ce (st an di ng
ys ica ac tiV Ity on 3
co mp on en P nd st at a mo de r a te or grea ter in ten sity,
r en gt h tra in in g
on on e foot) a f · 1
· . un ch on a ca pa cit y a nd
ha nc e th en
· to pr e ve nt
Or mo re da ys a we ek to en
falls. Th ey sh ou ld
lim it th e am ou nt of tim e sp en t be ing se de nt ar y.
5. Th ey sh ou 1~
tim e wi th ph ys ica l ac tiv ity of an y in ten sit y
y
rep lac ~ th ~i r ~e de nt ~r fit s.
1n ten s1 ty th at pr ov ide s he alt h be ne
in clu dm g lig ht
Va ri et y of Ph ys ic al Ac tiv ity / Ex er ci se fo r
Re co m m en de d Le ve ls of ts at a Gl an ce
H ea lth Be ne fit s fo r Ad ul
and
Vigorous Intensity Combination of Moderate
Moderate Intensity Activity
Aerobic Activity Vigorous Intensity Aerobic
Aerobic Activity
to moderate
Examples: Running or Examples: Activity related
examples: Brisk or fast sity can be
jog gin g, sw im mi ng , intensity or vigorous inten
walking, hiking, cycling ch week bu t
fas t cycling or playing done or a mix of the tw o ea
or water aerobics, etc., of vigorous
basketball, etc ., For 75 keep in mind tha t minute
for 15 0 mi nu tes pe r the same as 2
minutes per week. intensity activity is about
week. sity activity
minutes of moderate inten
ek.
for 2 or more days per we

ities / Exercises
Muscle Strengthening Activ e bands, yogic
, push up s, sit ups, working wi th resistanc
~d Examples : Light we igh t tra ini ng
do me n, chest,
ity inc lud ed for all t he mu scle groups, i.e ., legs, ab
exercises, etc., should be .
back for 2 days pe r week
arms, shoulders, hips and
1d
DEFORMITIES
2. COMMON POSTURAL
~
s of po stu ra l de fo rm iti es ar e discussed below:
v Various type Fl atf oo t 3. Knock-knees
at ur e 2.
1. Spinal Cu rv
w Le gs 5. Round Shoulders
4. Bo
1. Sp in al C ur va tu re ing
re la te d to th e sp ine . Th is deformity is caused by carry
This type of deformity is cit y. In ot he r words, we ca n sa y th at we
ak
on e's ca pa
excessive weight beyond in al cu rv at ur e. The no rm al lu m ba r sp
in e
ati on of sp
muscles ca us e th e fo rm te rio r hy pe re xt en sio n curve, wh en view
ed
od er at e an
is characterised by a m da rd for th e de te rm in at io n of th e degree
or
so lu te st an
laterally. Th er e is .no ab th e no rm al lu m ba r curve. Th er e ar e th re
e
nv ex ity of
extent of th e an te rio r co
types of sp in al deformities.
(b) Lor dosis (c) Scoliosis
(a) Kyphosis

orts
Children and Women in Sp
 ;,.· . If ·n.:><>ific precautions are not followed, it ·m ay
tn) }~ -nuttons~ ~,·~- t hould pay
• . h . · So the t e ache rs and paren 8 8
1"2lSuh m K~ p O t;J f.. . "d h " di der From the very
'"' '<~ fie Attentton so as to av01 t is _sor . . .
J
hpginn 1n 5. • t h ey s h o uld teach appropnate . posture
. of sitting,
.
""nd wa lking to children so that theu postu1e t may
~tan d tnR a -
renuun balanced. Proper and adequate exercise 1S no
helpful in maintaining proper posture but also controls the
• •
on 1
Y

problem of kyphosis . .
Remedios: The following exe rcis es s hould be performed for
tht.~remedy of kyphosis .
l. Sit in 8 chair such that your hips should touch the back of Kyphosis
the chair. While looking upwa1·d, hold your hands behind
the back in such a way that your shoulders may remain stretched
backward. Remain in this position for some time.
2. Always keep a pillow under your back while sleeping.
3. Bend your head backward in standing position.
4. Perform Dhanurasana, the yogic asana-regularly. I
5. Lie down on your back. Keep your hands near the shoulders. Now,
straighten u p your arms slowly and raise the chest. Head should be 1

kept backwards . Maintain this position for some time.

6. Hold out your a rms at the shoulder level and bend your elbows. Snap
your elbows back to the starting position . Repeat this exercise at least 1
ij ti mes for the best results .
, b ~ f...or dosig

Lo rd~sis is the inward curvature of spine. In fact, it is an increased forwal'cl

th
'-'u r-vt: m e l~nber region . It creates problem in standing and walking. The body ·
~l!t-m_s to be stiff. Lordosis can be corrected in the early stage.
(<)
~:~ro~r
Causes of Lor dosis: Generally, imbalanced diet, improper environment,
development of muscles, obesity and diseases affecting vertebrse
spina l ~u scles are the ca uses of lordosis. In addition to these causes,
·or
:
1

not performing ex · d •
. . ercise an eating excessive food are also the maJ I
causes of lordosis
1

•• Health and Physical Education-)(ll

 ~

i
l
(i i) P re ca u ti on s: ;
ou ld be ta ke n.
1. B al an ce d di et sh

I
rl y
ty sh ou ld be ke pt aw ay specially in ea
2. Obesi
age. w hi le
bo dy sh o u ld be k ep t st ra ig h t I
3. T he I

ca rr yi ng weight. d.
l
si ve in ta ke of fo od sh ou ld be avoide 1
4. Exces th e
s: F or th e re m ed y of lordosis,
(i ii) R em ed ie
following exercise
s sh ou ld be perfor
med.
n, bend
I
I
hi le m ai nt ai ni ng a st an di ng positio I
1. W IO
d from hi p le ve l. Repeat this exercise
forwar j
times. ur head
back an d raise yo
2. Lie do w n on yo
an d legs si m ul ta ne
ur
~ us ly for 10 tim es .
Lordosis
I
. 3. P er fo rm si t- up
s re ~ a rl y .
ld be pe rformed regularly. ld
II
_4. Halas an a sh ou
si tio n, i.e. , on yo ur back , th en shou
down in su pi ne po position for some ti
me.
.· 5. You sh ou ld lie e. R em ai n in th is
45° angl
ra is e yo ur legs at be do ne for at le as t 10 tim
es.
ci se sh ou ld to
6. Toe-touching ex
er
fo rw ard. T ry to bring yo ur kn ee s
te nd your legs
7. Sit down an d ex t th is exercise 10 times
.
re he ad . R ep ea
touch yo ur fo

(c)Scoliosis in
o n of th e sp in e
Postural ad ap ta ti
called scoliosis. In
lateral direction is
ct, th es e ar e si de w ays cu rves an d may
fa
lled sc oliotic cu rv es. Indeed these
be ca
as ei th er convexity
curves are identified
exity. A si m pl e or
right or ri gh t conv ft
gl e cu rv e to th e left or convexity le
sin
co m m only ca ll ed a 'C' curve. Scoliotic
is
d in 'S' shape. Scoliosis
curves may be foun iosi s
is : Scol es in
(i) C au se s o f S co li os s bu t th e m ai n reasons ar e diseas
dfort an y reason ets,
may be due to m lo pe d le gs , in fa ntile paralysis, rick
fbe under-deve y conditions, such
as
the joints of bones, ou ld er , un he al th
s on one sh sks, pa rt ia l deafne
ss
carrying heavy load un co m fo rtab le de
arrangement, ngenital or acquired
inadequate lighting ay be ca us ed by co
posture. It m
and wrong st an di ng m uscles or nerves .
es of ve rt eb ra e,
abnormaliti

en in Sports
Children and Wom
F
.
( u'') P r e c a u tio n s: .
1 Balanced die
.
9 S tu d v in g
. h ld b e ta k en
shou
t s ou
ld b
e a
v o
.
id ed
. . .d ay s b e n .
in s1 ew d in g pos1·t ·io n .
\
\
i
... . J •
l . h 'l . . \
3 . Avoid walking fo r ong tu n e w 1 e c a rr v ht m one h and.
•
in g w e ig
J - \
.. ') . S 1· d i d b y d o in g th e follow1n I
(,n Re m ed ie s: co 10s1. s ca n b e re m e e
•

d . ~ exercis~ \
. . d
l . Bending exer
cise s h o u ld b e o n e o n th e o p p o si te si e o f t h e 'C' shaha. '1
curve. ~~~ \
\
2. Hold th e h o ri .
zo n ta l b a r wi.th h a n d s a n d le t y o u r b o d \
time. y h a n g fo r 80l'l) \
3. Hold th e hori.zo .th o u r h a n d s a n ~
ntal b a r w i y d sw in g y o u r b o d
ri g h t sides. y to th e le ft ~
4. Swim b y u si n . . "
g b re a st st ro k e te 3
ch n iq u e. \
2. F la tf o o t I 1'
O u r feet ac t as th
e b a se of su p p o rt d
fo r th e b o d y w
h il e s ta n d in g , n
w al k in g , ru n n in
g a n d ju m p in g 0
Flatfoot is comm .
only found am o n r·
newborn babies g
b u t it becomes t1
postural deformit a
y if it st il l p er si st s
during la te r childh s
ood. T h e ch il d re
w it h fl a tf o o t d n
e fo rm it y c a n n
become e ff ic ie n
t sp o rt sp e rs o n
ot I
Such ch il d re n feel s.
p a in in th e ir fe et
when th ey ru n . T Norma l fo o t
h ey face p ro b le m F la tf oot
while st an d in g a
n d w al k in g . It is
deformity o r n o t. ea sy to obse rv e
D ip y o u r fe et in wh e th e r a p e rs
proper ar ch of fo w a te r a n d w a lk o n h a s flatfoot
o tp ri n ts on th e fl on th e fl o o r . If th e
fact, th e re sh o u ld oor th e n y o u h a re is not a
b e p ro p er a rc h o v e th e d e fo rm it y o
f th e fe et for h e al f fl a tfoot. In
(i ) C a u se s o f
F la tf o o t: T h e m th y fe et .
m u sc le s of th e fo a in c a u se of fl at
ot ca n n o t b e a r th fo o t is w e a k m
e u sc le s. Weak
fl at o r w it h o u t ar b o d y w e ig h t. H
ch es . Along w it e nce , the fe e t beco
im p ro p er shoes, h th is , ra p id in me
a n d ca rr y in g h e c re a se in b od y
th e causes of fla tf a v y w e ig h t fo r w eight,
oot. a lo n g e r p e ri o d
(i i) P re c a u ti a re also
o n s:
1. T h e ,shoes sh
o u ld b e of p ro p e
2. Don t_ w al k b a r sh a p e an d si z e
re fe et fo r a lo n g d u ra tio .
3· Obes n .
ity sh o u ld b e av o
!· ~~~1 ~ore~ or encourag
id ed .
e b a b ie s
6. H ig h he n l1ndea rl y ch il d h o o d h to w a lk a t a n e a rl y st a g e .
·

•••,.. :■• ee e shoes sh o u ld

ld b e avoouid ed
s av o i· d c a rr y in g h
4

. e a v y w e ig ht . H
lf
Hea lt h and Phy si
ca l £ d u ca ti o n -j ll
 t
R e1 ne di es : T he fo llo w in g exer · ses sh ou ld be do ne to re ct if y or tr ea
(i ii) ci
fl at fo ot defo r m ity .
1. W al ki ng on he
el s . .
fe et
r an d ou te r si de of
2. W al ki ng on in ne ·
3. W al ki ng on to es .
w n on th e he el s.
4. S ta nd. up an d do
for so m e time.
5. Ju m pi ng on to es
6. Sk ip on rope.
7. Pe rf or m Vajrasa
na, th e yogic as an a.
3, K n o ck -k n ee s · . In th is
on e of th e m aj or po st ur al deformities
K no ck -k ne es is oc k or to uc h ea ch ot he r w
hile in
th e kn ee s kn
deformity, bo th ga p be tw ee n th e an kl es
goes
siti_ o~ . T he
no r~ al st ~n di ng p~ ual fa ce s difficulty in w al ki ng
an d
in d1 V 1d
on m cr ea si ng . T he n in a pr op er m an ne r. O w
in g to
w al k or ru
running. H~ ca nn ot be go od pl ay er s an d m ay no t
be
nn ot
this deformity, pe op
selected in de fe nc e
le ca
se rv ic es .
of ba la nc ed diet, es pe ci
al ly
t
er al ly , th e la ck
· (i) C au se s: G en os ph or us is th e m ai n ca us
e
iu m an d ph
vi ta m in D, ca lc be ca us ed du e to ri ck et s.
m ay al so
of kn oc k- kn ee s. It at fo ot an d ca rr yi ng he av y
es it y, fl
C hr on ic il ln es s, ob ot he r possible ca us es of Knock-knees
e m ay be
w ei gh t in ea rl y ag
kn oc k- kn ee s.
(ii) P re ca u ti on s:
ou ld be ta ke n.
1. B al an ce d di et sh ur ag ed to w al k at an ea rl y
age.
t be fo rc ed or en co
2. B ab ie s sh ou ld no ou ld
is de fo rm it y, th e following po in ts sh
re ct if y or tr ea t th
(i ii) Remedies: To
id er at io n.
be ta ke n in to co ns ci se fo r re m ed yi ng th is de fo rm ity .
e be st ex er
1. H or se -r id in g is th ha sa na re gu la rl y for so m e ti m e ev er y
2. Pe rf or m P ad m as
an a an d Gomuk
da y. re du ci ng th is de fo rm it y up to so m e
be be ne fi ci al in
3. Cod li ve r oil m ay
er y
ex te nt . ee s an d st an d er ec t for so m e ti m e ev
tw ee n th e kn
4. K ee p a pi ll ow be
da y. .
al ki ng ca li pe rs m ay al so be be ne fi ci al
5. U se of w
4. Bow L eg s op po si t~ to k_ no ck-knees po si ti on .
It is
po st ur al de fo rm it y. ng w it h fe et to ge th
er , t he
Bow le gs is al so a ee s w he n st an di
tw ee n th e kn
If th er e is a w id e ga p be
in Sports
Children and Women
 , .
indiYid\\ a1 ha s \)OW le µ,.J8 or gP nU va r um .
ln th io deform ity , kn ee s
1
-. J . l, ,:rntJ h
:n:-tl widl' aptu t . Th t '. r<'- l'l'l l\11 111 1:l tl Wl ( C ,., - bt-:! tw ee n. kf ne es w en
()1 . 1·· - t lov et ~wr Th i1:1 de orm 't
a bow le~~c n1 µ1.,r~' l-'ll ket'PS· 1 1s ee . o , ·
1 y ca n
. <l- •d uu l w a lks or
:-i \ >• · wl wn nn m iv1 . ru ns .
1
h() oh:-:.t1rVl'O ca: -·
· , , · .
. ·
( i) Ca us ~s : l lw ma m ca s~e of bo
, u w 1eg s 18 th e de fic ien cy•
. . .
1..'l ( t1k n1 m an d Ph os ph or us 1n bo ne s. I .JO ng bo ne s of
b t
k gs beco me so f t ' he nce. th ey ar e en ou tw ar d . Th - e
f h ch ild re n be co m e
J

1.· hiu1ces o bow .legs also .in cr ea se w en

overw eight . This deformity be du e to th e de fic ien cy
of vit a mi n D . Im pr op er ma y .
wa y of w alk in g an d fo rc in
the babies to wa lk at a ve ry g
ea rly ag e ma y als o le ad to
bow legs.
(ii ) Pr ec au tio ns :
1. Don't let th e ch ild ren be
ov erw eig ht.
2. Don't force or en co ur ag e ba Bow legs
bi es to wa lk at an ea rly ag
3. Balanced die t sh ou ld be e.
given to child~en. ~h er ~ sh
deficiency of calcium, ph os ph ould_ no t be a:ny
or us an d v1tam1n D in th e
(ii i) Re m ed ies : Th e follow di et.
ing me as ur es sh ou ld be ta
bow legs.· ke n fo r th e re me dy of
1. Vi tam in D sh ou ld be tak
en in re qu ire d am ou nt .
2..Ba lan ce d die t sh ou ld be tak
en .
3. Bow legs ca n be co rre cte d
by wa lk in g on th e in ne r ed
4. One sh ou ld wa lk by be ge of th e feet.
nd in g th e toe s in wa rd .
5. R ou nd Sh ou ld er s
In thi s po stu ral deformity,
th e sh ou ld er s become
ro un d an d so me tim es th ey
se em to be be nt
forward.
(i) Ca us es :
1. Round shoulders ma y be
due to he red ity .
2. Sitt~n_g, sta nd in g an d wa
lk in g in be nt
po sit io n ma y als o re su lt
shoulders. in ro un d

3. Wearing very tig ht clothe

s ca n lea d to
round shoulders.
4. Si tting on im r
. Round shoulders
5. Lack of prope~ oper ~urn1
tur~ ca n ca us e ro un d sh ou
. shoulders. ld er s .
exercise es pe cia lly of sh ou ld
er s m ay als o le ad to round
6. Becoming h b"t
pres s may caa i ua l to pr es s th e h
use ro un d h ld c es t, es .
8 ou pe cia lly at th e tim e of bencb
ers .

Health and Physical educ

ation-)(JJ
 m
I'
f
·
( 'i) pre cau tio ns:
n.
Don't sit, walk or sta nd in ben t positio
1
1.
2. Avoid tig ht- fitting clothes.

I
3. Avoid sit tin g on un comfortab le fur
nit ure.
h
.. ') Re me die s: Th e follow ing exe rci ses should be done £or t e remedy of round
( iii Id d c · t
sho u ers eio rm1 y. · !'I
1. Ke ep you r tip s of fin gers on
. you
. r shoulde rs an d ro t ate your elb ow s 1n
. .
clockwise and ant1clockw1se direction .
e.
2. Hold the hor izo nta l ba r for some tim
3. Perform chakrasana and dhanurasa
na regularly .
' ._,.,._.~.........,-"'--...,.._.
EXTENSION·· ACTIVITY- -~-_, _____ ,

ll groups:
Discuss the foll owi ng sub-topics in sma
.
• Discuss the causes of poo r pos ture
ture.
• Discuss the significance of goo d pos
and pro per posture.
• Differentiate bet wee n poo r pos ture
put it on school's
ture in today's life o·n a poster and
• Highlight the bad effe cts of poo r pos
well aware about the ir posture.
notice board so tha t stu den ts may be
De for mi tie s
Co rre cti ve M ea su re s for Po stu ra l
ent con tai ns ma ny for ces tha t act upon our body and som eti me s
Our enviro nm
al deformities. Most likely, the po stu ral
due to these forces , we suf fer from pos tur
orm ities ma y be du e to the pul l of gra vity, congenital (by bir th) ma lnu trit ion
def
lon ged illn ess . Po stu ral def orm itie s are of two types, i.e., functional and
and pro ues, i.e., the muscles and
cti on al def orm itie s, onl y the sof t tiss
structural. In fun s
liga me nts are aff ect ed. In thi s cas e, the correction of po stu ral deformitie
the
thr ou gh var iou s cor rec tive me asu res . On the oth er han d, str uct ura l
is possible
ure is affected. Physical act ivi tie s and
deformities occur wh en ou r bony str uct
rec tive me asu res in suc h cas es can not play any significant role. In fact,
other cor
sur ger y can be hel pfu l for sec uri ng the des ire d improvement.
in such cases, l
oth er corrective me asu res in functiona
The role of phy sic al act ivi tie s as well as
s is ver y eff ect ive , esp eci all y du rin g ele me nta ry school yea rs. Ind eed
deformitie t
in various forms can serve to cou nte rac
physical activities or corrective exercises
ct of gra vit ati on al for ce. Th e cor rec tion of pos tur al deformities .should be a
the effe tion of pos tur al deformities
e pro gra mm e for the cor rec
?art of school edu cat ion . Th
ve more tha n jus t an exercise for correctin
g
in a sch ool sho uld be inc lud ed to ser
a specific deform ity .
rea sin g gen era l
8tudents should als o be enc our age d to engage in exercises for inc
~trengt h, end ura nce , bal anc e an d fle xib ilit o!
y. Me tho ds rel axa tio n sho uld also
n. Alo ng wi th the exe rci se, po stu re consciousness sho uld also be
e undertake Id ~ ..
dev eIoped among suc h stu de nts who hav e po stu ra e1orm1tles. ·

Ch·1 . . ·
nm ~n in Sno rts
·- 11•1
 b
e us ed as
be
T he re ar e a nu tn r of ph ys ic al act1v1 1
a co rr ec
ti ve m ea su re fo r
• ·r e s or co rr ec ti ve ex er ci se s w h ic
l de fo rm it ie s. V .
postur_at_ s ar e st an o u s co
h c
ne ct iv \
r
at\. \
1

.4
at ed be lo w .
m ea su re s re la te d to sp ec if ic po st ur a1 de for m 1 1e ~ \
K p b o si s ,
( "t n· 1.·e c ti v c M e a su re s fo r \ [
y. ·t1 \
L
·e o n th e b ac k , .
i.e .,
.
in
up 1n e po s1 ·on w it h k n ee s d ra w n u p an d
1. 1 s h ld b e a t si de T h fe et \
fl at on t he gr ou nd . B oth h a nd s .s ou s. en m ov e y o u r ar i
. . P al m s s ouh ld fa d R
ce u p w ar . a.1s xn .a ,
si de w ay s in ho ri zo
nt al po s1 t1 0: - st il l . e y o u r arxn. \
fa ci ng u p w ar d . H
up w a .
rd ov er th e he ad ,
pa lm o ld th1s_ ~ os it io n a
A ft er th at br in g yo b ac k in h o ri zo n ta l po s1 for ,
~~ti~- ur ar m s t1 on . R ep ea t I
th e ex er ci se at le as .
t 10 ti m es . \
• •
- . --~~ I
\

C or re ct iv e
ex er ci se s fo r ky ph
os is
2. L ie d o w n in th
e p ro n e p o si ti o n
hi ps . A ft er th at , ra , i. e. , o n th e ch es
is e yo ur h ea d an d tr t w it h h a n d s o n yo
Y ou r ch in sh ou ld be u n k se v er al in ch es ur
in du ri ng th is fr o m th e gr ou nd .
ti m e an d th en co m e ex er ci se . H o ld th is
ba ck to th e pr ev io us p o si ti o n fo r some
le as t 10 ti m es . po si ti on . R e p e a t th
is ex er ci se at
3. S it in a n o rm
a l p o si ti o n , w it h
he ad , ha nd s w el l- sp a st ic k h el d in h o
re ad . A ft er th at lo w ri zo n ta l p o si ti o n
yo ur h ea d an d sh ou er th e st ic k a n d th over
ld er s. W hi le do in g e n ra is e it be hi nd
tr u n k st ra ig ht . R ep th is ex er ci se , k ee
ea t th is ex er ci se 1 p y o u r h e a d an d
C o r r e c ti v e M e 0 -1 2 ti m es .
a su r e s fo r L o r d
1. L ie d o
o si s
w n in p ro n e p o si ti o n , w it h h an
an d sh ou ld er s do w d s u n d er ab d o m en
n, p re ss y o u r h an d s u p o n th . T h e n k ee p hi ps 1 I

lo w er ba ck . e ab d o m en a n d ra
is e th e \
2. Bebnkd k n ~ es fo rw
ar d w hi le al lo w in g
ac
th · h st ra ig ht
. an d kn ee s p o in t d · th h ip s to b en d b ac k b e h in d k ee p in
1g s ar e Ju st p ar al e m e sa m e d ir · g the
le l to th ec '
ti o n a s fe et . D es ce
st ra ig ht . C om e b ac
k to th e ste fl oo .
E t d k n d u n til
3. L u n g e fo rw a rd r. x _e~ n ee s a n d h ip s u n
w it h k n e ea: t1 n g po ti l le g s ar e
P la ce bo th h an d s o s1 t1 on a n d th e n re p e a t
n k n . a m a t. P la ce the ex er ci se .
fo rw ar d an d ho ld th th e fo o t b ey o n d
· ntee. h8tr ai g h :~ th e kn ee .
llfl
RI ii. . .•
is s re tc ed pos1t1 n
0 R
h ip s o f re a r le g b y p u sh
in g hips
n . ep ea t w .it h th
e o p p o si te si d e.
H ea lt h an d P h ys ic
al E du ca ti on -) (1 1
 e ap ar t .. .
4. Si t on a ch ai r w it h fe et w
re
id
ac h th fl · Be nd an d pos1t1on your shoulders
between yo ur knees. Then n. e oor unde r the back of the chair. Hold
tio
this position for some dura h d
or Ke ep th f
si ti on on th e flo 1
e pa ms o yo ur an s on
5. Lie in pr on e rpo sh ou ld er , ·.d h ·
the floor as pe th e m
1
: t:m ·e~ us h torso up keepin g pelvis
on th e
sit io n fo r s~
floor. Hold th is po ·
ee s ex te nd ed fiee t_ to ge th er a nd ha nd s a t side s . A fte r
t do w n w it h knto
Si
6 . th t bend forward uch. th fi ' si tion for som e
8 ingers to toes. Hold this po
b k to inthge or~iginal position and repeat the exercise.
. Th
time. en come ac

Exercises for lordosis

r Sc ol io si s
~orrective M ea su re s fo ine .
si gn ed to co rre ct th e ro tatory cu rv at ur e of th e sp
lcoliosis exercises ar e de to de cr ea se cu rv e angles. In fact,. exercise
s
ite d w
· ay
.,hese exercises he lp in a lim th e co rre ct io n of scoliosis.: The affected
ca nt ro le in
lo not play a ve ry si gn ifi ys ic al ed uc ation programmes, organi
sed
ci pa te in ph
,eople are ad vi se d to pa rti es . Th ey m, ay w ear scoliosis braces. Some
na l ac tiv iti
ports and no rm al re ~r ea tio ay be beneficial to some extent.
sc rib ed be lo w , m
xercises, which ar e de

Exercises for scoliosis

ti on , i.e. , on th e ch es t. Right ar m should be
1. Lie do w n in pr on e
po si th e left
m at si de . A fte r th at , move rig ht ar m towards
upward an d left ar an d th en slide th e left hi p up.
ith le ft ha nd
over head; pr es s down w r th at ra is e th e left heel
in ch es ap ar t. A fte
2. St and er ec t w it h fe
et fe w left
ht ar m in an ar ch ov erhead to th e left. Pr es s
and left hip. Ex te nd rig
th e left side.
hand ag ai ns t th e rib s on

orts
Children and Women in Sp
 •t·on with feet several inches apart. Keep
3. Stand in the ~rectlpofts:h~ulder and bent! the upper body on the tight l~
hand's finger tips on e . if th . isiq
. . osite 'C' curve in the spine. But ere is no opposite' ~
if there h1~ ahn oppns if there is J. ust 'C' curve, bend the upper body to the 1 e;,
curvew IC mea h Id b · h ~~
'd
s1 e. Th t
e ips· of the fingers of the right hand s
'C' ou e on rig t shou1,,1
\{~l'

------- EXTENSION ACTIVITY '?l

Repeat the exercise for som~- ti~=-~~~e~-~~~~--,-,--.::1..=:e. -~ ------~----,.......--,.,..._, ·

Check the three deformities such as knock-knees, bow legs and flatfoot if seen in t~~ students
of Xlth and Xllth class of your school. Try to find out the ca_uses of such de~o_rm1t1es. What
type of corrective exercises can you suggest to them to rectify these deform1t1es.

Corrective Measures for Knock-knees

Generally, the deformity of knock-knees cannot be corrected through exercis
during later childhood and adulthood. But, this deformity can be correcte:
up to some extent through exercises, particularly when it is det ected. The
favourable results of exercise can be achieved during the phase of early
childhood. The following exercises should be performed .

1
}

Exercises related to knock-knees

1. ~orse-ri~ing is one of the best exercises for correction of knock-knees.

2. thee~ a p1h ow between the knees.and stand straight for some time. Both .
e J.eet s ould touch each ot her .
3. Use of walking calipers may be beneficial.
4. Perform Po.dmasana and gomukhasana reguJ I
Corr t· M
ec ive easures for Bow L
ar y.
T egs
he role of exercises in case of bow le s . . .
18
knock.knees. The deforrn·t fb g approxunat ely the same as that ID
th l i Yo ow legs can be
e ear Y Phase of childhood D . corrected up to some extent during (
don't pl 81· . · unng later childhood ·
.ay a gnifkant role. The foll . . and adult hood, exercises 1

-
correction of bow legs. owing exercises may be beneficial for the

Health anc:1 PhVSica1 education-XII

►

Ardhmatseyendrasana
th legs
er. Wrap a soft piece of cloth on bo
1. Stand ere ct with feet joined togeth
lev el. Tig hte n it wi th the hel p of a pa rtn er. Try to squ at as far as
at knee ginal
at for some time. Come to the ori
possible. Hold tha t position of squ
4 to 6 times·.
position an d rep ea t the exercise
er edge of the feet.
2. Walk for some dis tan ce on the inn
.
3. Walk by be nd ing the toes inward a.
Perform ardhmatseyendrasana,
garudasana an d ardha chakrasan
4.
d Sh ou ld er s
Co rre cti ve M ea su re s fo r Ro un
with the
ral deformity. It can be corrected
Round shoulders is a common po stu
help of the following exercises.

Exercises for round shoulders

elbows in
Ke ep yo ur tip s of fin ger s on your shoulders an d rot ate your
1.
ions for some time.
clockwise an d anticlockwise direct
rly for some time.
2. Hold the horizontal ba r reg ula
urasana for some time.
3. Perform chakrasana an d dhan
ot
Co rre cti ve M ea su re s fo r Fl at fo .
rected with the help of the following exercises
The deformity of flatfoot can be cor
1. Jumping on toes for some tim
e.
2. Rope skipping.
·Children and Women in Sports
 St and up and dow n on the hee ls.
3. lk on the toe s . (~)
. 11 wa ds of pap er wit h you ~ toe s. 'I'h~
4. ::. dow n properly. Try to ~:: e~ a~ ,rllo'.
:~ by gri ppi ng for cef ully usi ng toe s. 9-l:>il:
5. . . , of pap er sho uld be p
piec es .. iee.t
4 · p9-\1
i coP
i;tt<

'fP'
pe1
p~
co1
ftl'.
"'1
er
Exercises for flat foo t
. . 9.1
. d corrective exercises or ph ysi cal act
Co ncl usi on: The above-men t ione . ivities (1
~ 1 g dur atio n to get good res ult Th
should be done regu larlY 10 .
r on s.. ese corrective
me asures s hou ld be employ ed immediately aft er the det ect ion d £ . . V
. . of e orm 1tie s. In
the later stage, it would be difficult to correc 8
t the se def orm itie s.
a
3. WOMEN'S PARTICIPATION IN SPOR (
TS - PH YS ICA L, PS YC HO LO GIC AL
AND SOCIAL BENEFITS

The benefits of par tici pat ion in spo rts for

women are we ll kn ow n. Research
studies conducted in thi s field ind ica te
tha t spo rts par tic ipa tio n provides
important physical, psychological and soc
ial ben efi ts to wo me n wh o tak e part
extensively in the field of spo rts. Th e
sig nif ica nt ben efi ts suc h as physical,
psychological and social ben efi ts of spo rts ·
par tic ipa tio n for wo me n are described
below.
I

(A) Ph ys ica l Be ne fit s I \

i
There are a num ber of phy sic al ben efi ts of
spo rts par tic ipa tio n for wo me n. Various
research stu die s show tha t the wo me n
wh o par tic ipa te in spo rts ten d to hav
~xcel~en~ hea lth tha n non · par tic ipa nts . Th e
ey hav e red uce d ris k of chr on ic illnesses
ate r in hfe suc h as hea rt dis·e ase s, hig h blo
cancers due to stro nge r im od pre ssu re, dia bet es. , col on an d breaS
t W t
games are less obese the n n mu ne sys em . om en wh o pa rti cip ate in spo rts an d
risk 0 f t t· ·
. on par
os eoporos1s. Th ey hav e lowici pan ts. Th ey hav e str on ge r bo ne s an d red uce d
ageing The · k Of d · •
· women, who par tic ipa te · ris ege ner ati ve dis eas es ass oci· ate d w1·th
maintain hea lth y b in spo rts an d gam es, can be eas ily abl to
one
neuro-muscular coordin t· . s, mu scl es and . . t Th e
_Join 8 · ey are abl e to ma int ain a g()U_,t
a ion 1n 1ate r life \>
li tl .
Health and Physical Educat ion -xt l
 ps yc ho lo gi ca l B. en ef its
11 ) h . .
d a .
(v pa rti ci pa te in sp or ts an fo und ha ve im proved
ose women, witho th e pressure . In f: t th g m es ar e
they
n in sp or ts, Th
T~. to deal w ey ac qu ire r a~1 ·' rough participak·1tio 1 fi
BbilitY wi·n an d lo se . Th es1 ien .
ce and co ping s 1 s or stress. ey
tte r se lf- . more self-
9.tn to
1e hi her se lf -esteem an d be
. . image. They tetnd to hadve t· 11y
bave g Ow.ing to sp or ts participation they fee. l men a11Y, an emo ionarry
co
e.
nfidenc or ts participation help th
Sp em
.
in
'
m an ag in g stress, tension andh. h .
wo
ess time ma nagement skill s, w 1c wh
. . ar e
stronger. ga n1 z1 ng an d po ss
111 hey are be tte r at or . di ca te th at females o
•
1 Re se ar ch stu di es in
.1 i.,,
helpful for _success in at
er life. of ac a dem1c· sm· sch oo1s and
m es do be tte r in th e filed
orts an dt ga prove learning memory
-..+icipaS
Pl1J,I.I ffi sp· t
te 1n
~i
. .
ci pa tio n is pr ov en to im
colleges. u icien spor_ pa
8
ch he lp in be tte r ac ad em ic performance. Women ,
whi
{unction ~~d con~entration less likely to use drugs an d they experience fewer
e
who participate in s~ or ts ar m s. Th ey ha ve hi gh er opinion~ of th ei r abilities
prob le
emotional an d ~ehavioural
and compet encies.
(C) So ci al B en ef it s
e in sp or ts
Women, who pa rt ic ip at
ci al ly well-
and games ar e m or e so
women who
adjusted in society th an
rt ic ip at io n
do not pa rt ic ip at e. By pa
rtu ni tie s to
in sports, women ge t op po
of belonging.
learn teamwork an d se ns e
overcoming
Playing by th e ru le s an d
ar n qu al iti es
adversity help women to le
d pe rs on al
of good sp or ts m an sh ip an ni ty to bu ild a ne w social network. Owing
t op po rtu
responsibility. Th ey al so ge e m or e lik el y to be in volved in community
women ar
to participation in sp or ts , pa tio n he lp s women to cooperate an d to
be
or ts pa rti ci
activities in ad ul th oo d. Sp ngs.
s selfish . It he lp s th em to ad ju st to new surroundi
les
AL
E R A TI O N (M EN A R C HE A N D M EN ST R U
4. SPECIAL C O N S I D
DYSFUNCTION)
s
e pa rti ci pa tio n in th e field of games an d sp or ts ha
As a matter of fact, th e fe m al g th e ye st er de ca de s. Th is ch an ge ha s be en
se du rin
· shown re m ar ka bl e in cr ea th e w or ld . Bu t, on th e ot he r ha nd , a la
rg e
t ac ro ss
noticed not only in In di a bu io n th at sp or ts an d ga m es ar e no t directly
ha s an op in
~art of the po pu la tio n st ill pe ct ed to be m us cu la r, robust, aggressive
ar e no t ex
linked to women. Women th at w om en ha ve di ff er en t an at om ic
al
le op in e
and dom in an t. M an y pe op ci tie s w hi ch ar e no t su ita bl e for sp or ts
es an d ca pa
and physiological st ru ct ur pa tio n in sp or ts le ad s to va rio us pr ob le
ms
at pa rti ci
acti~ties. They even sa y th na nc y an d m en op au se . In or de r to ev ad e
io n, pr eg
during menarche, men st ru at
llfl
Chldre,. and Women in Sports