Class 12 Physical Education

Unit : 2
Children &
Women in
Sports
 Exercise Guidelines of WHO for different age groups

World Health Organisation (WHO) has published exercise

guidelines for different age groups, which are designed to
promote health and prevent chronic measures such as obesity,
diabetes and heart disease.
Here are the exercise guidelines for different age groups as
recommended by the WHO:
• For Children under 5 years
• Children and Adolescents age 5-17 years
• Adults 18-64 years
• Older Adult 65 years and above
Stages of Growth and Development :
1) Infants (Less than 1 year)
2) Toddlers (1-2 years of age)
3) Children (3-4 years)
4) Children and Youth (5-17 years)
5) Adults (18-64 years)
6) Older Adults (65 years and above)
 Recommendations

Infants (Less than 1 year)

• Infants should be provided enough space and open environment to promote
movement and minimize restrictive or sedentary behaviour so that they may
explore their surroundings.

• Activities like crawling and rolling should be performed on mat or sheet that is
at least 7 feet by 4 feet in size.

• During sedentary timing, the child must be engaged in reading and

storytelling for encouragement. For 0-3 months of age 14-17 hours and for 4-11
months of age baby should have 12-16 hours of good quality sleep that
includes naps.
Toddlers (1-2 years of age)
• During this period, the child should not be involved in any sedentary activity
which is more than one-hour long including being restrained in prams/strollers,
high chairs, or strapped on a caregiver’s back, or sitting for extended periods
of time.

• Once they learn to sit and stand, toddlers should be encouraged to undertake
fundamental physical activity like walking, running, jumping, catching,
throwing, leaping etc.

• In this group sedentary screen time like involvement with computer games,
watching TV or video is not recommended. Engagement in reading and
storytelling should not be for more than one hour.
• It is recommended toddlers get 11-14 hours of good quality sleep, including
naps, with regular sleep and wake-up times.
Children 3-4 years
• Children should spend at least 180 minutes in a variety of types of physical
activities at any intensity, of which at least one hour is spent in moderate to
vigorous intensity physical activity.

• This should be spread throughout the day, indoors or outside. In the 180
minutes of physical activity, we can include light activity such as standing up,
moving around, rolling and playing, as well as more energetic activities like
skipping, hopping, running and jumping.

• Sedentary time should not be more than one hour, and during this period
engagement in reading and storytelling should be encouraged. Quality sleep
between 10-13 hours is recommended which includes a nap, with regular sleep
and wake-up times.
Children and Youth 5-17 years
• These recommendations are relevant to healthy children and youth between 5 to 17 of
age irrespective of gender, race, ethnicity or socio-economic status.

• Children and youth with a specific medical condition or disability may follow these
recommendations under advice of a medical official or with the help of the school
special education teacher.

• Activities should be done in a progressive manner, for example starting the session
with simple exercises to complex, gradually increasing the frequency, duration and
intensity of the activities. There are various stages of growth in this age group,
wherein at every stage the type of activities changes.

• The chief aim of activities during this age group is to improve cardiorespiratory and
muscular fitness, bone health, cardiovascular and metabolic health biomarkers and
to reduce symptoms of anxiety and depression.
Adults 18-64 years
• These recommendations are relevant to healthy adults aged between 18 to 64
irrespective of gender, race, ethnicity or socio-economic status.

• Adults/youth with disabilities may follow these recommendations with

adjustment as per capacity or limitations. An adult having any medical
condition should follow the advice of medical official.

• Activities should be done in a progressive manner, for example, start the

session with simple exercises and move to complex, gradually increasing
frequency, duration and intensity of the activities.
Older Adults 65 Years and Above

• These recommendations are relevant to healthy older adults aged above 65 years,
irrespective of gender, race, ethnicity or socio-economic status. These
recommendations are also relevant for individuals suffering from chronic NCD
conditions.

• Adults, youth with disabilities may follow these recommendations with adjustment as
per capacity or limitations. Individuals with specific health conditions, such as
cardiovascular disease and diabetes, may need to take extra precautions and seek
medical advice before trying to achieve the recommended levels of physical activity
for older adults.

• Activities should be done in progressive manner, for example, starting the session with
simple exercises and moving to complex, gradually increasing frequency, duration
and intensity of the activities as per their ability and as conditions allow.
Common Postural Deformities and their Corrective Measures

There are a number of

Knock
postural deformities, some Knees

of which are given below Flat Foot Kyphosis

along with corrective

measures. Corrective Round
Postural
Deformities

exercises should be done

Lordosis
Shoulder

under advice and

supervision of a physician Scoliosis Bow Legs

or a physiotherapist.
 Common Postural Deformities
Various types of Postural deformities are discussed
below :
1) Knock Knee.
2) Bow legs.
3) Flat Foot.
4) Round Shoulders.
5) Spinal Curvature.
1) Knock – Knees :
➢ Knock-knees is one of the major postural deformities. In this deformity,
both the knees-knock or touch each other while in normal standing position.
➢ The gap between the ankles goes on increasing. He cannot walk or run in a
proper manner.
Causes of Knock – Knees :
➢ Generally, the lack of balanced diet, especially vitamin D, calcium and
phosphorus is the main cause of knock-knees. It may also be caused due to
rickets.
➢ Chronic illness, obesity, flatfoot and carrying heavy weight in early age may
be other possible causes of knock-knees.
Precautions :
➢ Balanced diet should be taken.
➢ Babies should not be forced or encouraged to walk at an early age.
Remedies :
➢ To rectify or treat this deformity, the following points should be taken :
1) Horse-riding is the best exercise for remedying this deformity.
2) Perform Padmasana and Gomukhasana regularly for some time every
day.
3) Cod liver oil may be beneficial in reducing this deformity up to some
extent.
2) Bow Legs :
➢ Bow legs is also a postural deformity. It is opposite to knock- knees
position. If there is a wide gap between the knees when standing
with feet together, the individual has bow legs or genu varum. In
this deformity, knees are wide apart.
Causes of Bow Legs :
➢ The main cause of bow legs is the deficiency of calcium and
phosphorus in bones. Long bones of legs become soft, hence they are
bent outward.
Precautions :
➢ Don't let the children be overweight.
➢ Don't force or encourage babies to walk at an early age.
➢ Balanced diet should be given to children. There should not be any
deficiency of calcium, phosphorus and vitamin D in the diet.
Remedies :
➢ The following measures should be taken for the remedy of bow
legs :
1) Vitamin D should be taken in required amount.
2) Balanced diet should be taken.
3) Bow legs can be corrected by walking on the inner edge of the
feet.
3) Flat - Foot :
➢ Our feet act as the base of support for the body while standing, walking, running and
jumping.
➢ Flatfoot is commonly found among newborn babies but it becomes a postural deformity if it
still persists during later childhood.
➢ The children with flatfoot deformity cannot become efficient sportspersons.
Causes of Flat Foot :
➢ The main cause of flatfoot is weak muscles. Weak muscles of the foot cannot bear the body
weight. Hence, the feet become flat or without arches.
➢ Along with this, rapid increase in body weight, improper shoes, and carrying
heavy weight for a longer period are also the causes of flatfoot.
Precautions :
➢ The shoes should be of proper shape and size.
➢ Don’t walk barefoot for a long duration.
➢ Obesity should be avoided.
Remedies :
➢ The following exercises should be done to rectify or treat flatfoot deformity.
1) Walking on heels.
2) Walking on inner and outer side of feet.
3) Walking on toes.
4) Round Shoulders :
➢ In this postural deformity, the shoulders become round
and sometimes they seem to be bent forward.
Causes of Round Shoulders :
➢ Round shoulders may be due to heredity.
Precautions :
➢ Don't sit, walk or stand in bent position.
➢ Avoid tight – fitting clothes.
➢ Avoid sitting on uncomfortable furniture.
Remedies :
➢ The following exercises should be done for the remedy of round shoulders
deformity :
1) Keep your tips of fingers on your shoulders and rotate your elbows in
clockwise and anticlockwise direction.
2) Hold the horizontal bar for some time.
3) Perform Chakrasana and Dhanurasana regularly.
5) Lordosis :
➢ Lordosis is the inward curvature of spine. In fact, it is an increased
forward curve in the lumber region. It creates problem in standing
and walking.
Causes of Lordosis :
➢ Generally, imbalanced diet, improper environment, improper
development of muscles, obesity and diseases affecting vertebrae
and spinal muscles are the causes of lordosis.
Precautions :
➢ Balanced diet should be taken.
➢ Obesity should be kept away specially in early age.
Remedies :
➢ For the remedy of lordosis, the following exercises should be
performed.
1) While maintaining a standing position, bend forward from hip
level. Repeat this exercise 10 times.
2) Lie down on your back and raise your head and legs
simultaneously for 10 times.
3) Perform sit-ups regularly.
4) Halasana should be performed regularly.
6) Kyphosis :
➢ Kyphosis implies an increase or exaggeration of a backward or posterior
curve or a decrease or reversal of a forward curve. It is also called round
upper back. Depression of Chest is common in Kyphosis.
Causes of Kyphosis :
➢ Kyphosis is caused by malnutrition, illness, crowded areas, unavailability
of pure air, insufficient exercise, rickets, carrying heavy loads on
shoulders, unsuitable furniture, weak muscles, shyness among girls, habit
of doing work by leaning forward, etc.
Precautions :
➢ If specific precautions are not followed, it may result in Kyphosis. From the
very beginning, they should teach appropriate posture of sitting, standing
and walking to children so that their posture may remain balanced.
Remedies :
1) Sit in a chair such that your hips should touch the back of the chair. 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.
7) Scoliosis :
➢ Postural adaptation of the spine in lateral direction is called scoliosis.
➢ In fact, these are sideways curves and may be called scoliotic curves. Scoliosis curves
may be found in ‘S’ Shapes.
Causes of Scoliosis :
➢ Scoliosis may be due to many reasons but the main reasons are diseases in the joints of
bones, under-developed legs, infantile paralysis, rickets, carrying heavy loads on one
shoulder, unhealthy conditions, such as inadequate lighting arrangement,
uncomfortable desks, partial deafness and wrong standing posture.
Precautions :
➢ Balanced diet should be taken.
➢ Studying should be avoided in sideways bending position.
Remedies :
➢ Scoliosis can be remedied by doing the following exercises.
1) Bending exercise should be done on the opposite side
of the 'C’ shaped curve.
2) Hold the horizontal bar with hands and let your
body hang for some time.
3) Swim by using breastroke technique.
 CORRECTIVE MEASURES FOR POSTURAL DEFORMITIES
Corrective Measures for Knock – Knees
➢ Horse-riding is one of the best exercises for correction of knock-knees.
➢ Keep a pillow between the knees and stand straight
for some time. Both the feet should touch each other.
➢ Perform padmasana and gomukhasana regularly.

Corrective Measures for Bow - Legs

➢ Stand erect with feet joined together. Wrap a soft piece of cloth on both legs at knee level.
Tighten it with the help of a partner. Try to squat as far as possible. Hold that position of squat
for some time. Come to the original position and repeat the exercise 4 to 6 times.
➢ Walk for some distance on the inner edge of the feet.
➢ Walk by bending the toes inward.
➢ Perform ardhmatseyendrasana, garudasana
and ardha chakrasana.
Corrective Measures for Flat – Foot
The deformity of flatfoot can be corrected with the help of the following exercises.
➢ Jumping on toes for some time.
➢ Rope skipping.
➢ Stand up and down on the heels.
➢ Walk on the toes.
➢ Sit down properly

Corrective Measures for Round Shoulders

Round shoulders is a common postural deformity. It can be corrected with the help of the following
exercises.
➢ Keep your tips of fingers on your shoulders and rotate your
elbows in clockwise and anticlockwise directions for some time.
➢ Hold the horizontal bar regularly for some time.
➢ Perform chakrasana and dhanurasana for some time.
Corrective Measures for Lordosis :
1. At least ten times, touch your toes.
2. Conduct sit-ups regularly.
3. Stand straight and place your hands on your feet.
4. Regularly practise Hal asana, Paschimottanasana, and Viparita Karani asana.

Corrective Measures for Kyphosis :

1. Improve your habit and be alert while you sit, stand or walk
2. Interlock your finger behind back and pull your shoulders upward and backward
3. Rotate your shoulders in backward directions only.
4. One must do regular physical activities so that learning forward habit would disappear and
special exercises for abdomen and shoulder stretching need to be done.
5. Exercises recommend for Kyphosis:
Corrective Measures for Scoliosis :
Scoliosis exercises are designed to
correct the rotatory curvature of the
spine.

➢ Hang on the Horizontal bar from both hands for a few minutes.
➢ Trying swimming by using the breastroke technique.
➢ Do TrikonAsana and Ardh Chakra Asana in the other directions.
➢ Perform bending excercises.
 Sports Participation of Women in India
The participation of women in sports in India is very small. Gender inequality is
strongly evident in every field of life including sports. The problem is more
socio-psychological than anything else. The Government of India instituted the
National Sports Festival for Women with the objective to promote women’s sports. However, this
programme could not bring any noticeable improvement in women’s participation in sports.

Surveys have shown that women don’t participate in sports due to :

1) Time Constraints : Women find less time for sports due to their domestic duties.
2) Social Constraints : The attitude of society towards participation of women in sports is negative.
3) Lack of Sports Infrastructure : Specialized coaching centers, training programmes, equipment that
are suitable for women athletes are not present adequately.
4) Absence of Skill : There are very few female coaches available to develop the skills of
women. Sociological constraints limit the success of male coaches with female athletes.
5) Concerns for Personal Safety : Women are more afraid to venture in a ‘male’
field (perceived) as they are concerned more about safety from harassment or exploitation.
Some other reasons for less participation of women
in sports :
Lack of Self Confidence

Lack of Female Sportsperson as Role Models

Lack of Fitness and Wellness Movements

Lack of awareness among women

Less number of women coaches

Lack of personal safety
Lack of proper access to facilities

Male dominated culture of sports

 Women Participation in Sports – Physical, Psychological and Social Benefits

I. Physical Benefits
1) Lifestyle Diseases
➢ Sports participation helps women to stay active which, in turn, reduces chances of lifestyle diseases
such as Diabetes, high blood pressure, obesity etc. and enables them to live a healthy life.
2) Bone Density
➢ There is a higher chance of osteoporosis in female than males. Sports help them to increase their
bone density and have stronger bones.
3) Toned Muscles
➢ Regular exercise and participation in sports increases the muscle tone of women which helps them
to stay strong.
4) Cardiovascular System
➢ Regular exercise helps increase the number of capillaries, helping them in the intake of oxygen.
This enables women to participate in sports for a longer period without getting fatigued.
5) Obesity
➢ Obesity is one lifestyle disease which is found in every part of the world. Most of the India’s
population is also suffering from this disease. Women has more chances of being obese than men,
regular participation in sports helps them to stay in shape and stay fit.
II. Psychological Benefits
1) Stress Management
➢ Any physical activity releases lot of hormones in our body which helps us to stay happy and reduces stress
levels. Sportspersons, men and women, who participate in sports can manage their stress better than those
who don’t participate in the sports.
2) Control Emotions
➢ Women, like their male counterparts, who participate in sports are well equipped to manage their
emotions as they face difficult situations in the game which take a toll on them, and regular participation
makes them emotionally stronger.
3) Confidence
➢ Every small win increases the confidence of the winner. Thus, when a woman participates in sports and
wins, it gives not just her, but other women sportspersons a sense of achievement and really boosts their
confidence. This renewed confidence in themselves they bring to all areas of their life.
4) Self – esteem
➢ Sports helps women to realize their self-worth and when they achieve or even participate in sports, they
get a boost in their self-image and that helps them to realize their own worth, which is very important for
an individual.
5) Leadership
➢ One of the best quality about sports is that it inculcates or bring out the leadership skills or qualities of an
individual. Those women, or men, who participate in sports better are able to lead people even outside the
sports as well.
III. Social Benefits
1) Coordination
➢ Sport helps in increasing and improving the coordination between team players and
women who participate in sports learn the skill of working in coordination with others.
2) Communication
➢ Communication is an integral part of sports as players must communicate with each
other while playing. It helps women participants to be more vocal and expressive.
3) Inter-relationships
➢ A sport is not played in isolation, it’s a team effort, whether it is inside the team or as
supporting staff, the player must maintain her relationship with everyone in the team.
Women participants learn to maintain their relationships and respect each other
whether it is on the field or off the field.
4) Cooperation
➢ Women learn to cooperate with each other when they are playing on the field. This
becomes a part of their life also as they learn to work and cooperate with others in
total harmony and peace.
 Special Consideration
(Menarche and Menstrual Dysfunction)
Special care should be taken by sportswomen because of
the problems associated with their physiology. Problems
faced by women during their life are :
A. Menarche
✓ Menarche is the first period or first menstrual bleeding that a young girl has. Menarche usually occurs
approximately at the age of 12; however, it can happen as early as during 8 or 9 years of age or as late as
during 16 years of age.

B. Menstrual dysfunction
✓ Menstrual dysfunction is a disorder or irregularity in women's menstrual cycle. In other words, it can be
defined as an 'abnormal bleeding' during the menstrual cycle.
✓ Normal menstrual cycle varies from 21 to 35 days. Its flow lasts approximately two to seven days. Menstrual
irregularities seem to be higher in women athletes in comparison to non-athletic women.
 Female Athlete Triad (Osteoporosis,
Amenorrhoea and Eating Disorders)
Female athlete triad is a syndrome in which osteoporosis,
Amenorrhoea and eating disorders are included. It is simply
known as ‘Triad’.
Symptoms of Triad
The symptoms of triad may include fatigue, frequent injuries, loss of
endurance and power, irritability, increased healing time for injuries,
enhanced chances of fracture, cessation of menstruation, low self-esteem,
etc.

Osteoporosis
Osteoporosis refers to decreased bone mineral density. It is a
skeletal disorder. A reduction in bone mass may cause fracture.
There are various factors which usually lead to osteoporosis
among women athletes :
1) Insufficient Calcium in the Diet :
➢ The main cause of osteoporosis is the insufficient intake of calcium in the diet.
➢ In fact, 100 mg calcium should be included in daily diet by a woman athlete.
➢ In addition to calcium, vitamin D should also be included because it is
essential for absorbing calcium in our body.
2) Amenorrhoea :
➢ Women suffering from menstrual dysfunction or amenorrhoea for more
than six months are likely to face osteoporosis because the secretion of
the hormone called 'oestrogen' is decreased in this condition.
➢ This hormone is necessary for the absorption of calcium in our body.
➢ If calcium is not absorbed in our body, there will be less amount of
calcium in our body which may lead to osteoporosis.
3) Eating Disorders :
➢ Eating disorders like anorexia and bulimia may also cause osteoporosis because the calcium
intake may be less or insufficient.
 Amenorrhoea
➢ Amenorrhoea is a menstrual disorder or illness in women where girls of 18 years and
above either never began menstruating or there is an absence of menstruation for three
months or more than that in women with a history of normal menstrual cycle.
➢ Amenorrhoea can also be defined as the cessation of woman's menstrual cycle for more
than three months or more.

Types of Amenorrhoea

Primary Amenorrhoea : Secondary Amenorrhoea : A

woman who has her natural
Primary amenorrhoea is
menstrual cycle at specific time
characterized by delayed and then stops menstruating for
menarche which is the onset three months or more is said to
of first period during puberty. have secondary amenorrhoea.
There are various factors which may inspire or
enhance the chances of Amenorrhoea :
Hormonal Changes
This hormone actually plays a vital role in stimulating estrogens release from
ovaries. If it does not release estrogen, the menstrual cycle gets disrupted or
stops in women causing Amenorrhoea.

Intensive Exercise
The Intensive exercises may lead to primary Amenorrhoea
and secondary Amenorrhoea

Intake of Less Calories

If a woman athlete takes less number of calories in comparison
to her requirement, she may suffer from Amenorrhoea.
 Eating Disorders
➢ Most of the girls with female athlete triad try to lose their body weight as a
way to improve their performance in the field of games and sports. In order to
lose weight, they may practice unhealthy weight-control methods, including
restricted food intake, self-induced vomiting, consumption of appetite
suppressants and diet pills and use of laxatives fatal. There are following types
of eating disorders :
1) Anonexia Nervosa : In this eating disorder, the female athletes think only
about food, dieting and body weight all the time. They have distorted body
structure. Other individuals usually feel them that they are becoming thin but
they do not believe this. In front of the mirror they see themselves as obese.
2) Bulimia Nervosa : It is also an eating disorder in which a female athlete eats
excessive amount of food and then vomits it in order not to gain weight. In
this disorder, an individual binges on food and feels a loss of control. Then, to
prevent weight gain, tries to vomit the food.