SHORT ANSWER

MODULE 3

Somatotype is a taxonomy developed in the 1940s by American psychologist

William Herbert Sheldon to categorize the human physique according to the relative
contribution of three fundamental elements which he termed 'somatotypes',
classified by him as 'ectomorphic', 'mesomorphic' and 'endomorphic'.

Ectomorph

 An ectomorph is a typical skinny guy.

 Ecto's have a light build with small joints and lean muscle.
 Usually ectomorph's have long thin limbs with stringy muscles.
 Shoulders tend to be thin with little width
 Small delicate frame and bone structure
 Flat chest
 Find hard to get weight
 Fast metabolism (Ectomorphs are good at processing carbohydrates into
energy and your fast metabolism means that you burn off fat easily)
 Struggle to bulk up because your fast-twitch fibres are underdeveloped.
 Need huge amount of calorie to gain weight
 Suitable for aerobic activity, endurance activity
Eg:- long distance runners, gymnastics

Mesomorph

 Large bone structure, large muscle and a natural athletic physique

 Best body type for body building
 Quite easy to gain weight and lose weight
 Naturally strong which is perfect platform for building muscles
 Well defined muscle, athletic body
 Rectangular shape and strong
 Mesomorph body type responds best to weight training
 They gain fat more easily than ectomorph
 Usually a combination of cardio and weight training best for mesomorph
 Respond well to cardio and resistance training
Eg:- athletics sprint, jump events, wrestlers, judo, weightlifting low weight
category
Endomorph

 Endomorph body type is solid and generally soft

 Endos are usually of a shorter build with thick arms and legs
 Naturally strong Muscles especially the upper legs
 Gain muscle and fat easily
 Generally short and round shape
 Find hard to lose weight
 Slow metabolism
 Muscles so well defined
Eg:- rugby players, heavy weight boxers, wrestlers, athletics throw events

Postural deformities

Kyphosis

Kyphosis is a spinal disorder in which an excessive outward curve of the spine results
in an abnormal rounding of the upper back (thoracic region)

Lordosis

Lordosis is the inward curve of the lumbar spine (just above the buttocks). A small
degree of lordosis is normal.(lumbar region)

Scoliosis

Scoliosis is a sideways curvature of the spine. Scoliosis is a sideways curvature of the

spine that occurs most often during the growth spurt just before puberty.

Knock knees

are angular deformities at the knee, in which the head of the deformity points
inward.
Bow legs

Bow legs (or genu varum) is when the legs curve outward at the knees while the feet
and ankles touch. Infants and toddlers often have bow legs.

Flat feet

Flat is a postural deformity in which the arches of the foot collapse, with the entire
sole of the foot coming into complete or near-complete contact with the ground.

Text Neck

repeated stress injury and pain in the neck resulting from excessive watching
or texting on hand held devices over a sustained period of time. It is also known as
Turtle Neck

First aid

First aid is the first and immediate assistance given to any person suffering from
either a minor or serious illness or injury, with care provided to preserve life, prevent
the condition from worsening, or to promote recovery.

Principles of First Aid

• To yourself - Don’t put yourself in danger

• To others – don’t allow bystanders to be exposed to danger

• To the casualty – remove the casualty from danger or danger from the
casualty

DR’S ABC of first aid

1. Danger

2. Response

3. Shout

4. Airway

5. Breathing

6. Circulation
CPR (Cardiopulmonary Resuscitation)

Cardiopulmonary Resuscitation – is an emergency lifesaving procedure performed

when the heart stops beating. Immediate CPR can double or triple chances of
survival after cardiac arrest.

7 CPR steps

 Position your hand. Make sure the patient is lying on his back on a firm
surface.
 Interlock fingers.
 Give chest compressions.
 Open the airway.
 Give rescue breaths.
 Watch chest fall.
 Repeat chest compressions and rescue breaths.

CPR involves chest compressions for adults between 5 cm (2.0 in) and 6 cm (2.4 in)
deep and at a rate of at least 100 to 120 per minute

Qualities of a First aider

• Quick in Action
• Communication
• Keeping Your Cool
• Skillful
• Kind and Comforting
• Excellent Decision Makers
• Fitness
• Initiative / Leadership
• Positivity
• Selfless
• Vigilance
•
Prevention of Sports injuries
1. Education
2. Choice of sports
3. Proper protection
4. Proper clothing
5. Environment
6. Balance training
7. Technique
8. Preparation
 9. Participating in physical examination
10. Playing while injury
11. Lack of knowledge in rules and regulations
12. Warm up and cooldown
13. No mental stress
14. Comfort for playing physically and mentally

Sprain

A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue

that connect two bones together in your joints.

Strain

Strain (injury), an injury to a muscle (tear in tendon) in which the muscle fibers tear as
a result of over-stretching.

Dislocation

A dislocation is an injury to a joint — a place where two or more bones come

together Dislocation is most common in shoulders and fingers.

Fracture

A fracture is a broken bone. It can range from a thin crack to a complete break. Bone
can fracture crosswise, lengthwise, in several places, or into many pieces.

Wound

an injury to living tissue caused by a cut, blow, or other impact, typically one in which
the skin is cut or broken.

Ligament

the tough bands of fibrous tissue that connect two bones together in your joints.

Tendon

A tendon or sinew is a tough band that connects muscle to bone and is capable of
withstanding tension

Cartilage

Cartilage is a smooth elastic tissue, a rubber-like padding that covers and protects
the ends of long bones at the joints and nerves.
Warm up

Warm up is the Optimumstimulation of physical, psychological, physiological and

neural systems befor main activity it usually takes the form of some gentle exercise
that gradually increase in intensity

15 to 20 minutes duration, includes stretching, rotations, jumping and jogging

exercises

Active warm up

It involves movements of muscle voluntarily

Passive warm up

It does not involves voluntarily movements of muscles eg:- massage, steam bath,
sonabath

Active warm up divided into two

a. General warmup
When the movement and structure of your warm up unrelated to your main
activity is called general warm up Eg:- jogging skipping for Badminton players
b. Specific warm up
When the movement and structure of your warm up related to your main
activity is called specific warm up Eg:- practicing different moves with rackets

Cool down

Cooldown aims at recovery and relaxation. It also aims at gradual lowering of

functioning level (cool down) of various system and organs to the resting level. A
cool down should be of 15 to 20 minutes duration, it should consist of slow jogging,
loosening exercise, and recreation activities. It should be formulated in such a
manner that it gives relaxation and recreation to the sportsman