F a | ducation A Textbook strictly based on the latest syllabus issued by CBSE on April 21, 2022 Dr DS Yadav Includes newly added topics: > Functions of sports events management. > Yoga Asanas: Katichakrasana, Dhanurasana, Ushtrasana, Makarasana, etc. > SAI Khelo India fitness test. > Computing Basal Metabolic Rate (BMR). > Equilibrium and projectile in sports. > Psychological attributes in sports. Talent identification and talent development. Sports Training cycle. Vv VeChildren & Women in Sports LEARNING OBJECTIVES Scoliosis and their Corrective Measures 2.1 Common Postural Deformities—Knock Knee; Bow Legs; Flat Foot; Round Shoulders; Lordosis, Kyphosis 2.2 Special Consideration (Menarche and Menstrual Dysfunction) 2.3 Female Athlete Triad (Osteoporosis, Amenorthoea, Eating Disorders) Sports are the innate tendency of children. A child starts playing just after his birth, which continues till the end. In fact, the development of the children depends upon their activities. In childhood, their activities are not organised, but they are directly related to their nervous system, through which they are able to control their activities and it helps in their motor development. This motor development organises, controls and makes all the activities effective. Figure 2.1 Playing ony Sport is Important for Children ¢5)) Common Postural Deformities— Knock Knee; Bow Legs, Flat Foot; Round Shoulders; Lordosis, Kyphosis, & Scoliosis and their Corrective Measures 2.1.1 Concept of Posture Posture is the alignment of the body and position ofits limbs while standing, sitting, walking and lying. Every time an individual holds some position even at the time of sleep or rest and this position is known as posture. In which position an individual stands, sits and walks is known as posture. Posture can be improved. Gn Good Posture Bod Posture Figure 2.2 Good Posture: Good posture is the attitude which is assumed by body parts to maintain stability and balance with minimum effect and least strain during supportive and non-supportive positions. According to Avery, “Good posture is one, in which the body is so balanced as to produce least fatigue.” According to Wale, “The balance posture is a posture by which we mean the alignment of head, neck, shoulder, trunk, pelvic and limbs.” From the above definitions, we ean conclude that # good posture is one in which all parts of our body are? normal position and there is no pressure on our a A good posture is one in which minimum amount ©! energy is used to make balance of a body.of Good Posture: Good posture can be checked of pelpofa straight line. A straight line marked at ofa bodys back or arms and which should pass wih the middle of the body and, ifit does not pass ud middle, the posture is not correct external powers affect our body. Someti any rege external powers, deformation aa ures OF postural defect takes place. y wre are two types of postural defect or posture mities- ‘Functional deformities seroctural deformities wing are the deformities related to postures: Deformities related to back-bone | Deformities related to limbs ee “seid that posture of a person hints about the personality cceristcs. For example, siting up straight may indicate we person is focused and confident. 2 Deformities Related to Backbone (Spinal Cord) Ryphosis: Excessive curvature in upper back. Lordosis: Excessive curvature in lower back. Scoliosis: Shifting one side of the backbone Kyphosis: Kyphosis is a spinal disorder in which an excessive outward curve of the spine is produced. It is forward rounding of back known as hunch back. It refers to abnormally curved spine—an exaggerated forward rounding of the back. In this deformity, the oe musdesoftheneckand torso, sternomastoid Figure 2.3 and pectoralis major & minor, gets shrinked. The muscles of the back ist, trapezius, of neck and upper part of the wail splenius capitis, rhomboid and levator Scapula are stretched. Causes: Absence of light, deafness, absence of utitious fod, over-burdened shoulders, bending ward while sitting or walking, etc. may be the ‘ause of muscle weakness. Corrective Measures for Kyphosis: To improve the hump, the muscles of the neck have to be lengthened and shortened. & Exercise of Neck with Sand Bag: Place the bag full of sand on lower part of the upper shoulder or back and lie down on the floor by pushing neck towards the floor. Figure 2.4 Exercise of Neck with Sand Bog nding straight Exercise with Sling: After sta ‘the hands wear sling in the neck and stretch it with forward and push neck backward. Figure 2.5 Exercise with Sling Exercise with Wall Bar: In this, hang on wall bar for few time with hands facing back and repeat the same according to your strength. Figure 2.6 Exercise with Well Bar Dhanurasana: Lie on belly with hands alongside your torso and palms up. Exhale and bend your Children & Women in Sports 27knees, bring heels as close as you can to your buttocks. Then, inhale and strongly lift your heels away from buttocks. At the same time, lift the thighs away from the floor with the belly pressed against the floor. Figure 2.7 Dhanurasana # Navasana: Lie on prone position (stomach) with raised legs and torso upward, keeping hands straight in front. Figure 2.8 Navasana 2. Lordosis: In this deformity, the bend on the lower back is pushed forward, because of which the stomach seems to be protruded. The hip joints bend backward. The body weight is on the heels. The backbone is curved naturally below the waist but in this deformity this curveiis enhanced because of which the part of body above the hips gets sunk. In this deformity, the following muscles are Norma Lordoss affected: Figure 2.9 # Abdominal external and internal supraspi- natus is stretched. Psoas is reduced in size. Quadriceps is reduced in size. Hamstring is stretched. Causes: Weakness of the back muscles, over stretching of excessive obesity, improper standing, unnatural eating, back tracking, disease of hips, ‘mappropriate exercise etc. oe 28 Physical Education—Xil Sit-ups: Corrective Measures for Lordosis Deformit In order to remove this radius, quadriceps. thoracosa muscle is lengthened and the retractor of the plate and hamstring is removed. Lie down on your back, then bend legs ‘and place feet firmly on the ground. After that, cross your hands to opposite shoulders or place them behind your ears without pulling on neck. Curl the upper body all the way up towards knees and exhale as you lift. Slowly, lower yourself down, returning to your starting point and inhale as your lower. Figure 2.10 Sit-ups + Paschimottanasana: Sit erect with your legs stretched out in front of you, then inhale and raise arms over your head. After that, exhale and bend forward. Make sure the chin moves towards the toes. Then, stretch out the arms as much as possible. Figure 2.11 Pashchimottanasana * Leg Raise at 90°: Lying supine, raise and hold your legs straight at 90°. Then try to touch the floor from lower back. Figure 2.12 Leg Raise at 90°¢ and spread your hand on back supin ': yin fued. After that, from alternate legs and * Bending in the Opposite Direction of fe ito feel the floor. Deformity: Stand with both the feet at a distance hands and bend in the opposite direction to the deformity, and bend the other arm over the head in the same direction Figure 2.13 Lying Supine and Spread 4. seuliosis: Bending of waist towards one ' Side): In this deformity, the backbone is bent right or left side. Hip is also bent on one tov in this deformity, the backbone acquires the Stpe of letter ‘C’. This bending of backbone is sheF'imes in both the directions which makes it juklike English letter ‘S’. Due to this deformity, the person realises thathe is lame when he walks. Se Lying with Support Pillow, Against Deformity: Lie on the other side of the deformity and keep a pillow under the lower part. 2.1.3 Deformities Related to Legs 1, Knock Knees: In this deformity, both the knees touch each other when a person is in standing position. In comparison to a normal person, the person with Normal spine Scoliosis this deformity Figure 2.14 Scoliosis feels difficulty in, 7 Causes: Burden on one shoulder, sitting or walking, running, is etc. The person standing in improper posture, bone diseases, ‘ i weakness of muscles, inappropriate exercises, ete. suffering from this . inappropriae® 2 deformity is not __ Corrective Measures for Scoliosis: Selected in armed Exercises on Wall Bar: Hold the wall bar and forces or police. rock Knees Normal hang for a whil ise. , wr a while and then repeat the exercise Causes: Figure 217 Kreck Kone Deficiency of vitamin D, calcium and phosphorus, obesity, flat foot, old diseases, lifting more weight in young age ete. Corrective Measures for Knock Knees: Normally, the knock knees cannot be corrected. One can expect to correct it to some extent if he/ she does proper exercise since childhood. The following exercises may be beneficial for correcting this deformity: Horse riding- > Massaging the legs with oil by pressurising the knees towards outer side. Figure 2.15 Exercise with Wall Bar Children & Women in Sports 29+ To try to catch ankles while keeping a pillow between the knees. * Todoasanas like padmasana, gomukhasana, ete. To walk on heels. + To walk on toes. To sit with raised heels % To try to catch or grip matchsticks and pebbles Me a aT Figure 2.18 Exercise Related to Knock Knees 2. Flat Foot: It is known as fallen arch of the foot. In this deformity, the sole of the feet is flat. It means the natural curve does not exist in the centre of sole. This curved portion is flexible and helps us in our movement. The absence of this curve causes hindrance in fast and jumping movernents. Flat Foot. ‘Normal foot Figure 2.19 Flat Foot Flat Foot Test: For testing flat foot, place the foot on the ground after soaking it in water. If the mark of whole foot is visible on the ground, it is the deformity of flat foot. Causes: Hereditary, improper posture, obesity, not putting on appropriate shoes, injury, ete. Corrective Measures for Flat Foot: Correcting flat foot is very difficult. But the foot can be made flexible by doing exercises since childhood. The following exercises can be done for this deformity: + Springing on the toes * Skipping rope jumping 30 Physical Education—xiI ete. with the toes. + Totry to gather the towel with toes after spreading it on the ground. Figure 2.20 Flat Feet Exercises 8. Bow Legs: In this deformity, the distance between the knees is greater than that of a normal: person. Itmeans the legs are curved outside like a bow ina standing position. This can be just the opposite of knock knees. Figure 2.21 Bow Legs Causes: Deficiency of calcium and phosphorus, obesity, making the child walk in infancy, deficiency of vitamin D, ete Corrective Measures for Bow Legs: The corrective measures for bow legs are very much similar to that of knock knees, * To take a diet rich in vitamin D, calcium and phosphorus, * To try to walk on the inner edge of the toes.‘To walk by folding the feet inside. ‘To perform Garudasana and Ardha-chakrasana. Figure 2.22 Garudasana Figure 2.23 Ardha-chakrasana 4, Round Shoulders: In this deformity, the shoulders bend forward. This makes them look rounded. Round shoulders Figure 2.24 Causes: Sitting by bending forward, using improper furniture, improper exercises, putting on improper clothes, walking by bending forward, ete. Corrective Measures for Round + Wall bar exercise as in Kyphosis. Sitting on chair, bending back and try to move the shoulders backwards, Repeat this exercise. Shoulders should rotate clockwise and anticlockwise. Dhanurasana * Chakrasana ¢ Placing the thumb of the and moving the elbows both directions. Shoulders: hands on the shoulders around the shoulders in and Menstrual Dysfunction) fare of the fact that the physicality of men omen have to go through h affect their a Special Consideration (Menarche We are all aws and women is different. W« natural processes on a monthly basis whic! participation in sports. 2.2.1 Menarche ‘At the beginning of adolescence, girls experience menstrual periods. The menstrual periods usually begin at the age of 12 to 16 years. The beginning of menstrual bleeding is called menarche. The beginning of the menstrual cycle depends on the lifestyle and genetic conditions. The beginning of youth also causes growth of the reproductive organs and breast among girls. 2.2.2 Menstrual Cycle ‘The monthly process of bleeding through vagina is called the menstrual cycle. The reproductive organs begin ovulation and produces eggs in the ovaries. The egg then moves to the uterus and if not fertilized, it bursts and flows out in the form of blood through the vagina. This causes the monthly periods. 2.2.3 Menstrual Disorder Menstrual disorder is caused when the periods are irregular. There are various types: Absence of periods Abdominal cramps Heavy or prolonged periods. Delay in periods 2.2.4 Menstrual Irregularity Usually, the menstrual cycle is a process that takes place over a period of 21 to 35 days, out of which on 2 to 5 days, bleeding is experienced. If the monthly periods do not occur within the period of 21 to 35 days, it is referred to as menstrual dysfunction. If the bleeding does not happen regularly or in the right quantity, the health of the woman is adversely affected. 2.2.5 Participation Periods Earlier, it was believed that, during menstrual periods, women should not do any activity requiring physical strain. Participating in activities like sports could have negative effect on the health. But this is only a myth. Recent studies have proved that the menstrual periods are not affected by participation in sports. In fact, regular participation in sports can help relieve pain and also regularize the menstrual periods. There Sports and Menstrual Children & Women in Sports 31‘are numerous examples of times when women have participated in sports during the menstrual periods and have excelled. Only a few women face pain and cramps during their menstrual periods. However, it has been observed that the level of iron in the body becomes low during the menstrual periods. Female Athlete Triad (Osteoporosis, Amenorrhoea and Eating Disorders) Female Athlete Triad is a symptom of a group of health disorders. It includes problems related to osteoporosis, amenorrhoea, anorexia. Triad is a serious disorder, which can result in a lifetime of suffering. Figure 2.25 Female Athlete Triad perro? ifthe body fat goes below 8% In the body then the menstrual cycle may become irregular. The Female Athlete Triad is an indication of health disorders. These indications are osteoporosis, amenorrhoea and eating disorders. This triad is a critical disorder which can have lifelong negative effects on health of the women. Female Athlete Triad ® . . : teoporosis, Atmenorthoea Eating Disorder @——1e Bulimia Nervosa Anorexia Nervosa 2 Physical Education—Xil 2.3.1 Osteoporosis or Weakness of Bones Osteoporosis is a bone-related disorder. The bones become weak and lose their density. Due to loss of pone mass, the bones may get destroyed. Osteoporosis literally means porous bone. In this disorder, there is continuous reduction in the quality fand density of bones. The deterioration of the bones takes place at a constant pace. Symptoms of Osteoporosis ‘Thesymptoms of this disorder donot appear immediately, ‘A BMD test can determine this problem. Causes of Osteoporosis # Genetic + Lack of proteins ¢ Lack of vitamin D and calcium # Lack of exercises ® Diabetes, Thyroid Consuming too much soft drinks 2.3.2 Amenorrhoea Amenorrhoea is a disorder of menstrual periods in women, In this, the menstrual periods of women either does not start or the period is not repeated till three or more months. It means that either the absence of period or the relapse of the period continuously for three or more months is the symptom of amenorrhoea. ‘The major causes of amenorthoea are given below: 1. Intensive and Excessive Exercise: The lack of estrogen in women is due to intense and excessive | exercise, resulting in a higher likelihood of relapse. It is more likely to occur in women who participate in sports such as long-term running, gymnastics, or take exercise for a much longer period. 2, Hormonal Changes: Gonadotropic hormones play an important role in the growth of the gland | and the removal of estrogen from eggs. Ifestroge® | function is blocked, the condition of exertion int* female is exacerbated. 3. Less Intake of Calories: Female athlet** are less likely to have calorie or less snacks? they may have to face the problem of rela? Low calorie affects hormones, as a result, associated hormones are not secreted at sll ® secreted in inadequate quantities. This may" in the prevention of reflux.4, Psychological Effect: Many female athletes suffer from psychological effects. There are many ‘emotions like stress, anxiety, emotionality, control over emotions, which can affect hormones. The result is the possibility of relapse. 2.3.3 Eating Disorders Women suffering from eating disorders are in constant fear of gaining weight and so exercise too much or try to vomit soon after eating. Due to this disorder, women have a low self- esteem and always focus on what their body lacks. It is also a mental state where the woman suffering from it thinks negatively about herself most of the times. ‘Symptoms of Eating Disorders + Always thinking about the structure and size of the body. + Constant fear of gaining weight. Using medicines, herbal products and enema to reduce weight. % Exercising too much. Eating too much at one time. Sometimes dieting and sometimes eating too much. Types of Eating Disorders ‘These are of two types: 1. Anorexia Nervosa: It is an eating disorder characterized by low weight, fear of gaining weight, and a strong desire to be thin, resulting in food restriction. Many people with anorexia see themselves as overweight even though they are in fact underweight. igure 2.26 Anorexia Nervosa 2. Bulimia Nervosa: It is an eating disorder characterized by binge eating followed by purging. Binge eating refers to eating a large amount of food in a short amount of time. Purging refers to the attempts to get rid of the food consumed. This may be done by vomiting or taking laxatives. Bulimia is frequently ‘associated with mental disorders such as depression, anxiety and problems with drugs or alcohol. Figure 2.27 Bulimia Nervosa Causes of Eating Disorders Though the actual cause of eating disorders has not been determined yet, but the possible causes could be — genetic, mental stress and dieting. Precautions: Keep height-weight ratio under control. + Eat at fixed time. * Identify the problem and talk to people to find solutions, + Keep mental stress under control. * Maintain a positive attitude. * Do not overeat. Treatment: * Psychotherapy: The use of Talk Thera; to be helpful. tiie * Cognitive behavioural therapy: It ai i 1y: Tt aims to mental health. mp * Interpersonal psychotherapy: This helps in resolving problems related to communication with others, * Dialectical behavioural therapy: This helps in dealing with stress and improving behaviour. It also helps in keeping emotions under check. Children & Wiese i. c.~ Postural Deformities: Holding a specific position is which can lead to postural defects such as kyphosis, | ¢ Menarche: When the girl enters adolescence, she starts having mont called menarche which usually starts during the age of 12 to16 years. 1m the vagina every month is called menstruation, ¢ Menstruation: The red discharge fror This is a normal process. ‘© Menstrual Disorder: TI called posture. Improper posture is an unbalanced state of the body, lordosis, scoliosis, Knock knees, flat foot and bow legs. ‘nly discharge. The state of menstrual discharge is, which occurs in girls every month, is a disorder in which there is irregularity in menstruation. + Female Athlete-triad: This is a symptom of a group of health related disorders. ‘& Osteoporosis Amenorrhea: It is a menstrual disorder in women, consecutive months or more. Eating Disorders: Due to this women have a low self-estet + Bulimia Nervosa: itis a bone related disorder in which bone becomes weak and lose their density. in which menstruation either does not start or does not occur for three .em and always focus on what their body lacks. isa serious eating disorder in which woman suffers. The woman first eats an excessive amount of food, then exercises too much for fear of obesity or tries to take out that food by vomiting. & Anorexia Nervosat Its also a eating disorder in which women tend to think of abnormally low body weight etc. They have a misconception about body weight. A. Objective Type Questions I. Multiple Choice Questions Tick (v) the correct option: 1, Posture is an index of: (a) Personality \DY Health (c) Character (d) Fitness 2, One deformity may lead to the development of another, knock knees may be caused as a result of: \orFlat Foot (b) Scoliosis (c) Kyphosis (d) Lordosis 3. Which of the followingisnot a spinal curvature deformity? (a) Kyphosis (b) Scoliosis (c) Lordosis Yair Flat Foot [CBSE Sample Paper 2019-20] 4, Scoliosis is a postural deformity related with (a) foot (6) leg \(gfertebral column (d) hand [CBSE 2020) 5. Gomukhasana and Padmasana are performed to rectify which postural deformity? (a) Flat Foot Noy Knock Knees (d) Bow Legs [CBSE Sample Paper 2019-20] 6. Menarche is defined as the: (a) Ending of menstrual period in women No)Beginning of menstrual period in women (c) Time of pregnancy (d) Beginning of pregnancy (6) Scoliosis [CBSE 2020} ‘ Physical Education—XII 7. In which of these disorders does a woman eat an excessive amount of food and fearing obesity tires to take out food by vomitting. Sor Bulimia Nervosa (c) Anorexis Nervosa (b) Osteoporosis (d) Amenorrhea EE Ansvers 1. (b) 2.(a) 3.(d) 4(c) 5.(c) 6.(6) 7.(a) Il, Match the following 1, Match list-1 with list-II and select the correct answer from the code given below: ret List-il (Wie (Creecoy | (i) | Trapezius 1. | Knock Knees (ii)| Quadriceps 2. | kyphosis (ii) | Latissimus dorsi 3. | Lordosis (iv) | Lateral quads 4, | Scolois Codes: | ( (ii) (a) m_] (a) 3 1 2 4 (b) 1 4 1 2 0 4 2 3 3 (d) 2 3 4 1 Ans. (d)II, Assertion-Reason Type Question 4. Given below are the two statements labelled Assertion (A) and Reason (R). Assertion (A) : Lordosisis abnormal curvature in lumber region of the spine, Reason (R): Medical name or Lordosisisgenu valgum. Inthe context of above two statements, which one of the following is correct? (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (¢) (A)is true but (R) is false. (a) (A) is false but (R) is true, ins. (c) (A) is true but (R) is false. 2, Given below are the two statements labelled Assertion (a) and Reason (R). Assertion (A) : If the mark of the whole foot is visible on the ground, itis the deformity of flat foot. Reason (R): Correcting flat foot is very easy. Inthe context of above two statements, which one of the following is correct? (a) Both (A) and (R) are true and (R) is the correct explanation of (A). {b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (6) (A)is true but (R) is false. (d) (A)is false but (R) is true. Ans. (c) (A) is true but (R) is false. IV. Picture Based (Identification) Question 1, What do these pictures refer to? (a) (6) Ans, (a) Kyphosis (b) Scoliosis V. Very Short Answer Type Questions 1. What is ‘Bulimia’? [Dethi 2016, Al 2018] oR What do you mean by Bulimia? [Dethi, Al 2019} 6. 7. » . Short Answer Type Questions. Suggest two exercises for correcting flat foot. [ethi 2016) Explain the term ‘Menarche’. [Delhi 2016 ‘What is Lordosis? Explain, [Delhi 2017) ‘Among females, what type of Menstrual Dysfunction is called Amenorrhea? (Delhi, Al 2019] Define flat foot. [412014] Whats “an abnormal curvature of spine at front" termed as? [al2015] Suggest any two free hand exercises for correcting round shoulder, (4/2016) State the common postural deformities. [A/ 2017] Short Answer Type Questions-1 What are the causes of Bulimia Nervosa? Suggest corrective measures for postural deformities. Illustrate any three factors responsible for improper posture. Whats Osteoporosis? Explain factors, leadto Osteoporosis, in women. {A12016, Delhi 2017) Write briefly about the prevention and management of ‘anorexia’. [Delhi, Al 2019] ‘Write about the deformities of spinal curvature. (A/ 2016] ‘What are the common symptoms of Osteoporosis? [Dethi, Al 2019] Explain the physical activities that can be undertaken to, correct Flat Foot deformity. [CBSE Sample Paper 2019-20] “Women face certain hindrance in sports due to their biological cycle.” Explain those issues in brief, [CBSE Sample Paper 2019-20] Write any two postural deformities and their corrective measures. Describe any two of the Female Triad. ‘What do you understand by posture? Discuss the Kyphosis, deformity. Discussin detail about Female Athletes Triad. [Delhi 2016] What are the causes of ‘Flat Foot’ and ‘Knock Knees’? Suggest physical activities as corrective measures for these deformities, {Delhi 2017, A/ 2019] Long Answer Type Questions Explain in detail about any five advantages of correct posture. [a12014] What do you mean by correct posture? Explain the standing and sitting postures. What are the causes of bad posture? (412017) Define spinal curvature deformities and list their causes and precautions. [CBSE Sample Paper 2020-21} Children & Women in Sports 35E. Case Study Based Questions Read the following case studies carefully and answer ions given after each case study. a sprinter who participates in various ions. To improve her performance she does regular exercise and training. She is preparing for the best athletic category for school sports. On the day of competition she started with her periods. She started feeling low and demotivated. She felt that she could not be able to perform her best. She approached her coach who convinced her that there is no harm in performing while menstrual periods. She was told that how regular exercise can ease the discomfort of menstruation, () Discuss how motivation and high spirits can win a ‘competition. (i) Bo youthink that peak performance cannot be given during menstruation period? (iil) Discuss how regular exercise and good diet helps during menstruation period. 2. Rajan and Himanshu are good friends. They walk to school together everyday while talking to each other. Rajan noticed that from the past few days Himanshu is not able to walk and carry his bag comfortably as he used to do earlier. There is a change in his body posture, he js inclined towards left side while walking. Rajan took Himanshu to the physical education teacher who 6 Physical Education—Xil identified scoliosis deformity in Himanshu and suggestey remedial exercises to correct it. (}) Which postural deformity makes Himanshu inctineg towards his left while walking? (a) kyphosis (6) Knock Knee | (c) Scoliosis (0) Lordosis (ii) What are the causes of scoliosis? (a) Wrong exercise _(b) Carrying heavy bag (c) Mliness (d) Both (a) and (b) (iil) Corrective measure to be taken for remedies of scoliosis is/are (a) Bending in the opposite direction of deforr ity (6) Lying with support of pillow (c) Exercises on wall bar (d) All of these F. Art Integrated Activity Students will be asked to draw the various postural deformities pictures/ drawings. Teacher will collect all pictures/ drawings and discuss about the causes and remedies of concerned deformities, importance of correct posture and benefits of them. Suggested Links © https://www.bbc.com/news/world-asia-i © ‘/https://youtu.be/NRuiVchflrg