CHILDREN AND WOMEN IN SPORTS

Exercise Guidelines of WHO for Different age groups

WHO first issued some set of guidelines for exercise in the year 2010, and
updated in 2020.
1. For children under 5 years of age:
(A) Less than 1 year: Be physically active several times, Screen time is not recommended.
(B) Children 1-2 year: Involve the kids 180 minutes in a variety of physical activity, Screen time
is not recommended.
(C) Children 3-4 year: Involve the kids 180 minutes in a variety of physical activities of which at
least 60 minutes is moderate to vigorous –intensity, Sedentary screen time is not recommended.
2. For children and Adolescents (5-17years): Involve them in physical activity at least 60
minutes Per day of moderate to vigorous –intensity, for coordinative balance and good endurance
involve them in aerobic activities, at least 3 days a week.
3. For Adults (18-64 years): Involve them in physical activity at least 150-300 minutes Per day
of moderate intensity, aerobic physical activity at least 75-150 minutes of vigorous –intensity.
4. Older age (65 and above): They people can involve themselves in some physical activity in
their routine. At least 150-300 minutes Per day of moderate intensity.

POSTURAL DEFORMITIES AND THEIR CORRECTIVE MEASURES:-

Reduce the efficiency of a person to great extent Health problems

 Knock knees (VRIKSH ASANA, AKARN DHANUR ASANA,PADMA ASAN, PILLOW EXERCISE)
 Flat foot (TAAD ASANA,WALKING ON SAND,GOOD QUALITY SHOES,W RITING WITH FOOT,PRESSURE OVER FOOT)
 Bow legs (ARDH CHAKRA ASANA,GARUD ASANA, ARDHA MATSYENDRA ASANA, SPECIAL SHOES)
 Kyphosis (DHANURASANA,REGULAR EXERCISE,BALANCED DIET,CORRECT SITTING & STANDING POSTURE)
 Round shoulder (CHAKRA ASANA,DHANUR ASANA,BHUJANG ASANA,USHTT ASANA, REVERSE SIT UP)
 Lordosis (Exaggerated lumbar curve)( PASCHIMOTTAN ASANA,HAL ASANA,FORW ARD
BENDING,SITUPS,DIET, ALTERNATE TOE TOUCHING)

 Scoliosis (ARDH CHAKRA ASANA,TRIKON ASANA,TADASANA)

KNOCK KNEES (>II<):-

 In this postural deformity, the legs are bent inward

and knees strike each other while running or walking.
 Knees touches or overlap each other in standing position
 The knees join together, while there is wide gap between the
ankle

CAUSES: -

 Rickets (deficiency of Vitamin D )

 Weak legs
 Obesity during childhood
 Overweight

CORRECTIVE MEASURES :-
 VRIKSH ASANA:-Balancing of one foot while one leg
is flexed resting on other leg, hands are kept in front.

 AKARN DHANUR ASANA:- The person stretches

one leg near the ear whereas other hand holds the
opposite leg straight

 PADMA ASAN:- It is sitting with crossed legs in

such a way that feet should touch the opposite hip
while hands are on the knees and back is straight .

 PILLOW EXERCISE:- The pillow is kept between

legs and person presses the legs
FLAT FOOT:-

 Flat foot is an abnormal condition of foot in

which the arch of the foot collapses, with
the entire sole of the foot coming into
complete or near complete contact with
the ground, ie no arch in the foot and
the foot is completely fat.

CAUSES:-
 Wearing flat slippers or shoes.
 Poor quality shoes without sole curves.
 Prolonged standing.
 Weak muscles of foot.
 Obesity and overweight.
 Improper shoes.

CORRECTIVE MEASURES:-

 TAAD ASANA:- The person slowly raises the heel

while standing, the body balance over toes whereas
hands and head are raised up.

 REGULAR RUNNING:- The person is told to run

fast barefooted over clean surface.

 WALKING ON SAND:- The person is told to walk

barefoot over the sand.

 GOOD QUALITY SHOES:- wiyh inner curve on

the sole.

 WRITING WITH FOOT:- The person is told to

practice writing with foot.

 PRESSURE OVER FOOT.

BOW LEGS:-
 This is the defect of legs in which legs bend outward.
 The space between knee widens up and legs take
curve shape.
 Bow legs cause lot of pressure over the edges of feet.

CAUSES:-
 Rickets (Deficiency of vitamin D).
 Calcium in diet Low or negligible.
 Defaulted footwear.
 Obesity.

CORRECTIVE MEASURES:-

 ARDH CHAKRA ASANA:- In this, the person starts

bending sideward. One hand close to head while other
pushes the leg.

 GARUD ASANA:- In this, body balances over one

leg while other leg is rolled over the other leg. Hands
are rolled in front of face.

 ARDHA MATSYENDRA ASANA : In this, crossed

leg sitting position, one leg is placed over the other so
that the foot touches the opposite hip whereas one
hand supports the leg and other rolls over the spine.

 SPECIAL SHOES:- Special shoes helps to correct

bow leg .

KYPHOSIS:-
 This postural deformity, is the problem of thoracic
cage and spine.
 An abnormal curvature of spine at front (upper part
of body)
 Causes a lot of pressure on toes

CAUSES:-
 Kyphotic spine Normal spine Habit of holding the head
forward in an abnormal manner.
 Leaning forward during prolonged study.

CORRECTIVE MEASURES FOR KYPHOSIS:-

 Dhanurasana
 Regular exercise.
  Balanced diet.
 Correct sitting & standing posture.
 Reverse sit up.

ROUND SHOULDERS:-

 It is a postural defect in which shoulders become

round and sometimes they are projected forward.
 Shoulders are bent forward, the chin is downward
and head is bent forward.

CAUSES:-

 Carrying overloaded school bags by children.

 Weak muscles of chest and shoulder.
 Wearing tight fitted clothes.
 Wrong posture during reading or writing.

CORRECTIVE MEASURES:-

 CHAKRA ASANA:- Body is lifted up while

hands and feet are on the surface.

 DHANUR ASANA:- From lying position,

the upper and lower body is raised up with supports
of hands. Body balances on the abdomen.

 BHUJANG ASANA:- From prolying position,

the upper part of body is raised up while looking up.

 USHTT ASANA:-The body is bent backward while

chest raised up. Hands hold the ankle while looking back.

 REVERSE SIT UP:- Proline position on floor, legs and

hands are raised above.
‘L’ORDOSIS:-

 Lordosis is the problem of Lumbar spine

(lower part of body).
 The lumbar spine bends in front beyond the
normal level.
 Thus, abdomen is ahead of body and shoulder
comes outward or sideward.
 This problem is also known as hollow back.
 The body weight is shifted backward Exaggerated
lumbar curve.

CAUSES:-

 Weak abdomen Muscles.

 Overweight or obesity.
 Bad lifestyle.

CORRECTIVE MEASURES:-

 In this deformity of spine, the body weight is

shifted backwards. Thus all forward bending asanas
or exercises are helpful for correcting lordosis.

 PASCHIMOTTAN ASANA:- in this legs are stretched

forward, we try to touch the forhead to the knees while
hands hold the feet.

 FORWARD BENDING:- body is bent forward while

hands try to touch toes.

 SITUPS:- regular exercise of sit up should be done.

 DIET:- balanced diet and avoid junk.


 HAL ASANA:- In this legs are raised up from the
lying position. After raising legs, feet are bent forward
so that it touches the surface behind the head.

 ALTERNATE TOE TOUCHING:- Opposite hand to foot.

S*C* OLIOSIS:-
 It is the problem of spine in which vertebral column
bends to sideward.
 It causes one shoulder down and other is raised up.
 Body weight is shifted to sideward and it causes lot of
pressure on one side of the foot.

CAUSES:-
 Differences in leg length.
 Underdeveloped legs or backbone.
 Disease of backbone.

CORRECTIVE MEASURES:-
 All opposite sideward bending exercise or asanas
are helpful for correcting scoliosis.

 ARDH CHAKRA ASANA:- Body is bent sideward while

standing with feet apart.

 TRIKON ASANA:- Body is bent sideward with feet apart

while opposite hand tries to touch the feet and other
hand is raised up.

 TADASANA:- Body is raised up over the toes whereas

hands are raised up while looking up.

SPECIAL CONSIDERATION:-

 (Menarche & Menstrual dysfunction)

 MENARCHE:-
 Occurence of first menstrual cycle in female. Its called menarche.
 The normal menstrual cycle is 28 days although normal cycles may very between 22
and 36 days.
 Occurs approximately at the age of 12. (can be early in age of 8 or 9,
may be late as during 16)
 Delayed Menarche:- Gymnastic
 Early Menarche:- Swimming.

 MENSTRUAL DYSFUNCTION:-
 Menstrual cycle varies from 21 to 35 days.
 Abdominal Cramps.
 Delay in first menstrual period.
 Amenorrhea: - There are two types of amenorrhea as a Primary and Secondary
 amenorrhea.
 It may last between 2 to 7 days.
 DYSMENORRHOEA: - (Painful menstruation) (Irregularities in menstruation) Legs pain.
 Mood swing; Hot flash; vaginal dryness.

 MENOPAUSE: - The time of life when a woman's ovaries stop producing hormones and
menstrual periods stop. Natural menopause usually occurs around age 50. A woman is
said to be in menopause when she hasn't had a period for 12 months in a row.
 Symptoms: - Mood swing; Hot flash; Vaginal dryness.

FEMALE ATHLETE TRIAD:-

Osteoporosis Amenorrhea Eating disorders

(It is combination of two words Osteo+porsis)

(Bone+Pores)
Bone mass decrease menstrual dysfunction low energy availabilities

Trabecular connection breaks absent menses/irregular menses

Lack of estrogen Harmon

Ovaries produce and release two groups of sex hormones—progesterone and estrogen.

CAUSES OF OSTEOPOROSIS IN FEMALE ATHLETES:-

 Menopause:- Menopause can cause of woman’s body to lose bone even more quickly.

 Low calcium intake:- Low calcium intake contributes to diminished bone density, early
bone loss and an increased risk of fractures.

 Eating disorders:- Restricting food intake and being underweight weakens bones.

CAUSES OF AMENORRHEA IN FEMALE ATHLETES:-

 Natural amenorrhea: - During the normal course of your life, you may experience
amenorrhea for natural reasons, such as: Pregnancy, Breast-feeding, Menopause.

 Lifestyle factors:-
 Low body weight.
 Excessive exercise.
 Stress.

TYPES OF AMENORRHEA:-
 Primary Amenorrhea. The absence of menstruation in someone who has not had a period
by age 15. It is relate to hormone levels.
 Secondary Amenorrhea. The absence of three or more periods in a row by someone who
has had periods in the past. Pregnancy is the most common or couse of Secondary
 Amenorrhea

TYPES OF EATING DISORDERS:-

 Anorexia Nervosa: - it is a serious, potentially life-threatening eating illness.It usually starts in

the teen years.
Bulimia Nervosa: - The person may eat a lot of food at once and then try to get rid of it by
vomiting.
BULIMIA Nervosa, commonly called bulimia, is a serious, potentially life-threatening eating
disorder.
Bulimia can permanently damage your stomach and intestines, causing other problems like
constipation, diarrhea, and irritable bowel syndrome. Hormonal problems. Reproductive issues,
including irregular periods, missed periods, and fertility problems are common side effects when
you have bulimia.
Girls and women are more likely to have bulimia than boys and men are. Bulimia often begins in the
late teens or early adulthood.
CausesThe exact cause of bulimia is unknown. Many factors could play a role in the development of
eating disorders, including genetics, biology, emotional health, societal expectations and other issues.



FEMALE ATHLETE PARTICIPATE IN BELOW GAMES THEY ARE SUFFERING FROM THE
ABOVE TRIAD:-

 Gymnastics
 Diving
 Cross country
 Dancing
 Volleyball
PARTICIPATION OF WOMEN IN SPORTS IN INDIA

REASONS FOR LESS PARTICITATION IN SPORTS:-

 Less opportunity compare to male counterparts.

 Culture (traditional).
 Gender Inequality
 Social Environment
 Sponsorship
 Male dominated culture in sports
 Lack of education and awareness
 Rewards less than men
 Less Media coverage
 Lack of female role models
 Lack of personal safety
 Lack of interest in spectators
 Not considered Feminine
 Fewer sports for women
 Lack of female coaches
 Lack of proper access of facilities.
 Lack of time.
 Lack of self confidence
SPORTS PARTICIPATION OF WOMEN IN INDIA:-
 Women participated first time in 1900 Olympics (22 women participated)
 In 1904 six women participated.
 After 100 years, in 2000 Sydney Olympics 4069 women had participated.
 In 2008 Beijing Olympics 4637 women participated.
 In 2000 Karman Malleshwari was the first women who won bronze medal in Sydney
Olympics.

 P.T Usha was very popular in 1984 in athletes.

 In 2012 London Olympics Saina Nehwal & M.C. Mericom got bronze medal.
 2016 Sakshi Malik- Bronze Medal P.V. Sindhu-Silver Medal.
 2020 saikhom merabai Chanu-silver medal weightlifting.
 P.V.sindhu bronze medal.
 PV Sindhu became the first Indian woman and only the second Indian athlete
to win two individual Olympic medal