UNIT 2 Children and Women in Sports XII 

Children in Sports:

**************************************

 1. Exercise guidelines of WHO for different age groups.

the exercise
guidelines of WHO for
different age groups

-----------------------------------------RUonTop--------------------------------------------------------------

1: Exercise Guidelines of WHO for Different Age Groups

The World Health Organisation (WHO) provides clear guidelines on physical activity for different age groups to promote overall health, prevent diseases, and improve well-being. These guidelines emphasise the importance of regular exercise in maintaining a healthy lifestyle for all age groups.

1. Children and Adolescents (5-17 years):

Physical activity is crucial for the growth and development of children and adolescents. WHO recommends:

• At least 60 minutes of moderate to vigorous physical activity daily. This can include activities such as running, cycling, swimming, and playing sports.
• Majority of physical activity should be aerobic. Aerobic exercises are vital for cardiovascular health.
• Incorporate activities that strengthen muscles and bones at least three times per week. Examples include bodyweight exercises, climbing, or activities involving lifting or pulling.

Regular physical activity at this age group improves cardiorespiratory fitness, bone health, muscle strength, and overall mental health. It also helps in reducing the risk of obesity and lifestyle-related diseases.

2. Adults (18-64 years):

For adults, physical activity helps in managing weight, preventing chronic diseases, and improving mental health. WHO recommends:

• At least 150-300 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) per week, or 75-150 minutes of vigorous-intensity aerobic activity (such as running or aerobics) per week.
• Muscle-strengthening activities involving major muscle groups should be done on two or more days a week.
• Reducing sedentary time is essential for adults. Minimising prolonged periods of sitting and incorporating light activity throughout the day is advised.

Adults who engage in regular physical activity benefit from improved cardiovascular health, enhanced muscle and bone strength, and reduced risk of lifestyle diseases such as heart disease, type 2 diabetes, and certain cancers.

3. Older Adults (65 years and above):

Physical activity remains important for older adults to maintain mobility, balance, and overall health. WHO advises:

• At least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity aerobic activity per week, similar to the recommendations for adults.
• Balance and strength training activities should be done on three or more days per week to improve balance and prevent falls.
• Muscle-strengthening activities should be done on two or more days per week.
• Older adults should adjust the intensity of their activity based on their fitness level and any health conditions.

Regular physical activity for older adults helps in improving mobility, reducing the risk of falls and fractures, and promoting mental well-being.

Additional WHO Guidelines:

• Sedentary Behaviour: Reducing sedentary time is essential across all age groups. Activities such as watching television or sitting for long periods should be minimised, and regular movement should be encouraged.
• Inclusive Activity: Physical activity should be tailored to individual abilities and preferences. People with disabilities or chronic conditions should engage in physical activity that is appropriate for their level of health and ability.

In conclusion, WHO’s exercise guidelines provide a framework for maintaining a healthy and active lifestyle across all stages of life. Regular physical activity promotes physical, mental, and emotional well-being, and helps prevent a range of health problems. Engaging in consistent exercise is essential for improving the quality of life at any age.

-------------------------------------------------------------------------------------------------------------------------

2. Common postural deformities-knock knees, flat foot, round shoulders, Lordosis, Kyphosis, Scoliosis, and bow legs and their respective corrective measures.

The common postural
deformities

----------------------------------------------------------RUonTop---------------------------------------------------

2: Common Postural Deformities and Their Corrective Measures

Postural deformities refer to misalignments or abnormalities in body posture that can affect an individual’s balance, movement, and physical health. Some common postural deformities include knock knees, flat foot, round shoulders, lordosis, kyphosis, scoliosis, and bow legs. Each deformity has its own corrective measures to improve posture and overall health.

1. Knock Knees (Genu Valgum):

Knock knees occur when the knees touch but the ankles remain apart when standing straight.

• Corrective Measures:
  • Butterfly exercise: Sit with legs bent and soles of the feet together. Press the knees down gently toward the floor.
  • Horse riding stance: Strengthens leg muscles and helps realign the knees.
  • Lateral leg raises: Strengthen the hip abductors, improving knee alignment.
  • Avoid sitting in cross-legged positions for extended periods.

2. Flat Foot (Pes Planus):

Flat foot is characterised by the absence of an arch in the foot, causing the entire sole to touch the ground.

• Corrective Measures:
  • Arch-building exercises: Perform activities like picking up marbles with toes or rolling a tennis ball under the foot.
  • Heel raises: Strengthen the foot arch by standing on toes.
  • Walking barefoot on sand: This helps stimulate the foot muscles and improve arch strength.
  • Use of orthotic insoles to support the foot arch.

3. Round Shoulders:

Round shoulders refer to an abnormal curvature of the upper back, with the shoulders slumping forward.

• Corrective Measures:
  • Shoulder retraction exercises: Pull the shoulders back and hold for a few seconds, then relax.
  • Wall angel exercise: Stand with the back against a wall and slide arms up and down, maintaining contact with the wall.
  • Stretching the chest muscles: Chest stretches counteract tightness that causes rounded shoulders.
  • Strengthening back muscles through exercises like rows and reverse flies.

4. Lordosis:

Lordosis is an excessive inward curve of the lower spine, causing the abdomen to protrude.

• Corrective Measures:
  • Pelvic tilts: Lie flat on the back and gently press the lower back into the floor by tilting the pelvis.
  • Hamstring stretches: Stretching the hamstrings can help correct the posture by balancing muscle tightness.
  • Strengthening the core muscles: Exercises like planks and abdominal crunches help support the spine and reduce the lumbar curve.
  • Avoid wearing high heels for long periods, as they can worsen the condition.

5. Kyphosis:

Kyphosis is an excessive outward curve of the upper spine, leading to a hunchback appearance.

• Corrective Measures:
  • Back extension exercises: Strengthen the back muscles by performing exercises like cobra pose in yoga.
  • Chin tucks: Gently bring the chin towards the neck to help correct forward head posture.
  • Posture training: Focus on maintaining an upright position throughout the day to reduce hunching.
  • Strengthening the upper back muscles through resistance exercises such as reverse flies.

6. Scoliosis:

Scoliosis is a sideways curvature of the spine, often in the shape of an “S” or “C”.

• Corrective Measures:
  • Stretching exercises: Stretch the muscles on the concave side of the spine.
  • Strengthening exercises for the muscles on the convex side to balance the spine.
  • Bracing: In moderate cases, a brace may be used to prevent further curvature.
  • Severe cases may require surgical intervention to correct the spinal alignment.

7. Bow Legs (Genu Varum):

Bow legs occur when the legs curve outward, leaving a gap between the knees even when the ankles are together.

• Corrective Measures:
  • Inner thigh exercises: Strengthen the muscles around the knees and thighs to help bring the legs into proper alignment.
  • Leg stretches: Stretching the hip and leg muscles can help correct the posture.
  • Walking on the inner edges of the feet can help bring the knees closer together.
  • Horse riding stance: Improves leg alignment and strengthens the muscles around the knees.

Conclusion:

Postural deformities can lead to discomfort, pain, and potential long-term health problems if not corrected. Engaging in regular exercises aimed at strengthening weak muscles, stretching tight muscles, and improving overall body alignment can help alleviate these issues. Early identification and proper corrective measures can significantly improve posture and prevent further complications.

 

------------------------------------------------------------------------------------------------------------------------

Women in Sports:

3. Women’s participation in Sports – Physical, Psychological, and social benefits.

Women’s sports
participation in India and
about the special
conditions of women. 

----------------------------------------

3: Women’s Participation in Sports: Physical, Psychological, and Social Benefits

The participation of women in sports has steadily increased over the years, bringing significant physical, psychological, and social benefits. Involvement in sports not only enhances health and fitness but also contributes to personal growth and social empowerment.

Physical Benefits:

1. Improved Physical Fitness: Participation in sports helps women build strength, endurance, flexibility, and overall fitness. Regular physical activity strengthens the cardiovascular system, muscles, and bones, reducing the risk of chronic diseases like obesity, diabetes, and osteoporosis.
2. Weight Management: Sports offer an effective way for women to maintain a healthy weight by burning calories and promoting a balanced body composition.
3. Enhanced Motor Skills: Sports activities improve coordination, balance, and agility, contributing to better functional movement in daily life.
4. Boosts Immunity: Regular physical activity enhances the immune system, helping women resist infections and recover more quickly from illnesses.

Psychological Benefits:

1. Improved Mental Health: Sports participation helps in reducing anxiety, stress, and symptoms of depression by releasing endorphins, the body's natural mood elevators. It provides a mental break from daily life and boosts overall emotional well-being.
2. Increased Confidence and Self-Esteem: Achieving personal goals in sports, whether through individual or team activities, increases self-confidence and fosters a sense of accomplishment. This confidence often extends to other areas of life.
3. Cognitive Development: Engaging in sports can improve concentration, decision-making, and problem-solving skills, benefiting academic performance and professional success.
4. Discipline and Resilience: Training and competing in sports teach discipline, time management, and the ability to handle setbacks, which are valuable life skills.

Social Benefits:

1. Social Integration: Sports create opportunities for women to interact with others, build friendships, and develop a sense of belonging. Team sports, in particular, foster teamwork, communication, and mutual support.
2. Breaking Gender Stereotypes: By participating in sports, women challenge traditional gender roles and stereotypes, promoting gender equality and empowering themselves and others.
3. Leadership and Teamwork: Women who participate in sports often develop strong leadership qualities and learn the importance of working cohesively with others, which can be applied in both personal and professional settings.
4. Community Engagement: Women’s involvement in sports can inspire others in the community, particularly young girls, to take up physical activity, promoting a healthier, more active society.

Conclusion:

The participation of women in sports provides numerous physical, psychological, and social benefits, contributing to overall personal development and well-being. It empowers women to break barriers, take on leadership roles, and improve their health, while fostering a positive and supportive community. Encouraging more women to engage in sports is essential for building a healthier and more equitable society.

 

--------------------------------------------------RUonTop----------------------------------------------------------

4. Special consideration (menarche and menstrual dysfunction)

Menarche and
menstrual dysfunction
among women athletes.

----------------------------------------RUonTop----------------------------------------------------------------------

4: Special Consideration: Menarche and Menstrual Dysfunction

Understanding special considerations such as menarche and menstrual dysfunction is important in physical education, as these factors can impact a girl's or woman’s participation in sports and physical activities.

1. Menarche:

Menarche refers to the onset of the first menstrual period, marking the beginning of puberty in girls. It typically occurs between the ages of 10 and 15 but can vary.

• Physical Implications: The onset of menarche can bring physical changes such as increased body fat, changes in muscle composition, and hormonal fluctuations. These changes may affect physical performance and endurance, particularly during early adolescence.
• Psychological Impact: For some girls, the experience of menarche can be emotionally challenging, leading to feelings of self-consciousness, discomfort, or embarrassment, which may influence their willingness to participate in sports or physical activities.
• Participation in Sports: Menarche does not need to limit participation in sports. With proper education and support, girls can continue to engage in physical activities, and regular exercise can even help in managing menstrual symptoms like cramps and fatigue.

2. Menstrual Dysfunction:

Menstrual dysfunction refers to any irregularities in the menstrual cycle, such as amenorrhea (absence of menstruation), dysmenorrhea (painful periods), or oligomenorrhea (infrequent periods). These dysfunctions can be caused by factors such as hormonal imbalances, stress, excessive physical activity, or poor nutrition.

• Amenorrhea: Athletes, particularly those involved in intense sports like gymnastics, ballet, or distance running, may experience amenorrhea. This condition can be related to low body fat, overtraining, or inadequate calorie intake. Prolonged amenorrhea can lead to bone density loss and increase the risk of osteoporosis.

  • Corrective Measures: Proper nutrition, balanced exercise routines, and stress management are crucial. Consulting a healthcare professional is important to address underlying causes.

• Dysmenorrhea: Painful periods can lead to discomfort, cramps, and fatigue, which may affect sports performance.

  • Corrective Measures: Light to moderate physical activity, such as walking or swimming, may help relieve pain. Additionally, maintaining a healthy diet and staying hydrated can reduce symptoms.

• Oligomenorrhea: Infrequent periods can be a result of hormonal imbalances, excessive exercise, or poor diet.

  • Corrective Measures: A balanced diet, adequate rest, and controlled exercise intensity can help regulate menstrual cycles. Professional medical advice may be necessary if the condition persists.

Conclusion:

Understanding menarche and menstrual dysfunction is essential in supporting young girls and women in sports. Educating them about these natural processes and providing appropriate care can help maintain physical activity levels and ensure overall health. Proper attention to diet, exercise, and medical care is crucial in managing these conditions, enabling women to continue participating in sports without significant disruption.

-----------------------------------------------------------RUonTop---------------------------------------------

5. Female athlete triad (osteoporosis, amenorrhea, eating disorders.

female athlete triad.

-------------------------------

5: Female Athlete Triad: Osteoporosis, Amenorrhea, and Eating Disorders

The Female Athlete Triad is a medical condition commonly seen in physically active women, especially those involved in sports that emphasize leanness or require intense training. It consists of three interrelated components: osteoporosis, amenorrhea, and eating disorders. Understanding the Female Athlete Triad is crucial to ensure the health and well-being of female athletes.

1. Osteoporosis:

Osteoporosis is a condition characterised by weakened bones, making them fragile and more prone to fractures. In the context of the Female Athlete Triad, osteoporosis occurs due to the loss of bone density, often caused by hormonal imbalances and inadequate nutrition.

• Causes: The lack of essential nutrients, particularly calcium and vitamin D, combined with reduced oestrogen levels due to amenorrhea, leads to weakened bones.
• Consequences: Female athletes with osteoporosis are at a higher risk of stress fractures, which can severely impact their athletic performance and overall health.
• Prevention: Ensuring adequate intake of calcium and vitamin D, engaging in weight-bearing exercises, and maintaining a healthy diet are essential to prevent bone loss.

2. Amenorrhea:

Amenorrhea is the absence of menstruation for three or more consecutive months in women of reproductive age. In athletes, it is often linked to excessive physical activity, low body fat, and inadequate calorie intake.

• Causes: When female athletes do not consume enough calories to meet the demands of their physical activity, the body reduces the production of oestrogen, leading to amenorrhea.
• Consequences: Amenorrhea not only disrupts the menstrual cycle but also affects bone health, as oestrogen is essential for maintaining bone density. It can also lead to long-term reproductive issues.
• Prevention: Maintaining a balanced diet with sufficient calories to support athletic activity, reducing excessive training, and seeking medical advice are important steps in managing amenorrhea.

3. Eating Disorders:

Eating disorders, such as anorexia nervosa, bulimia nervosa, and restrictive eating habits, are a significant component of the Female Athlete Triad. These disorders are characterised by an unhealthy relationship with food, driven by the pressure to maintain a certain body weight or appearance.

• Causes: Female athletes in sports like gymnastics, ballet, or running, where low body weight is often perceived as beneficial, may develop disordered eating patterns to achieve an "ideal" body shape.
• Consequences: Eating disorders can lead to severe nutrient deficiencies, fatigue, weakened immune function, and impaired physical and mental performance. They also contribute to the development of amenorrhea and osteoporosis.
• Prevention: Promoting body positivity, offering proper nutritional guidance, and creating a supportive environment free from body shaming can help prevent eating disorders in athletes. Early intervention and professional treatment are essential in severe cases.

Conclusion:

The Female Athlete Triad is a serious condition that can have long-term health consequences for female athletes. It is vital to promote awareness of the Triad in sports communities, ensuring athletes receive proper nutritional support, balanced training regimens, and medical care. Addressing each component—osteoporosis, amenorrhea, and eating disorders—individually and holistically helps female athletes maintain both their health and their performance.

------------------------------------------------------------RUonTop------------------------------------------------

---

---