Children and Women in Sports Notes in English Class 12 Physical Education Chapter-2 Book-1

 

Exercise guidelines  for different age groups by WHO 

Exercise guidelines for children under 5 years of age

Exercises for age groups below 1 year

• Do not let the child remain inactive for more than 1 hour

• Talk to the child 

• tell him a story  

• Do not show TV 

physical activity -

• Allow play on a flat surface 

• staying active for longer periods of time during the day 

• Lying on the stomach for half an hour 

Sleep 

• 14-17 hours ( 0-3 months )

• 12 -16 hours (4 - 11 months ) 

1 – 2 years of age

• Do not let it remain idle for more than 1 hour

• Talk to the child 

• tell him a story  

• Do not show on TV or mobile 

• Do not allow your child to watch screen for more than 1 hour till the age of 2 years 

physical activity -

• Participate in up to 3 hours of moderate-intensity light activity 

Sleep 

• 11 -14 – hours of sleep

3 to 4 years of age

• Do not let it remain idle for more than 1 hour

• Talk to the child 

• tell him a story  

• Do not watch the screen for more than 1 hour 

physical activity -

• allow up to 3 hours of vigorous activity

• 1 hour of activity should be at a moderate pace  

Sleep 

• 10 -13 – hours of sleep

Children and young people aged 5 to 17 years

Duration of exercise 

• At least 1 hour of activity 

• If you do more than 1 hour of activity then there will be additional health benefits 

Types of activity  

• Aerobic, jumping, running, throwing etc. 

Benefit - 

• Regular exercise helps develop and strengthen bones 

• Muscle development 

• The cardiovascular system will be fine 

• Flexibility will increase 

• will control emotions 

• Management of anxiety, depression 

Exercises for the age group of 18 to 64 years 

Exercise intensity 

• Do not let the child remain inactive for more than 1 hour

• Talk to the child 

• tell him a story  

• Do not show TV 

physical activity -

• Allow play on a flat surface 

• staying active for longer periods of time during the day 

• Lying on the stomach for half an hour 

Sleep 

• 14-17 hours ( 0-3 months )

• 12 -16 hours (4 - 11 months ) 

Exercise 

• Aerobic exercises should be done 

• 150 to 300 minutes a week 

• moderate intensity exercises should be done 

• increase muscle strength 

• Exercises for large body muscles two or more days a week

 

Name of the exercise- 

1. Walking 

2. Swimming 

3. Weight training 

4. Dance 

5. Car wash 

6. Gardening 

7. Sports 

8. Exercise with the community 

Exercise intensity	moderate to fast pace
Types of exercises	Aerobic muscle strength exercises and balance exercises
aerobic exercise	150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise each week , of which one session should be at least 10 minutes of aerobic exercise.
exercises to improve muscle strength exercises to improve balance	Exercises that increase strength in large body muscles , 2 or more days per week. Older adults should exercise 3 or more days per week to improve balance and prevent falls and to avoid decreased mobility.

 

Benefits of exercise - 

• The risk of diabetes, blood pressure, heart disease, stroke will be reduced 

• Heart and respiratory system will be fine 

• Flexibility will increase 

• The risk of non-communicable diseases will be less 

• Management of anxiety, depression 

• There will be less chance of hip fracture 

Common posture deformities 

• flat feet

• Knee impingement 

• bow shaped legs 

• drooped shoulders

• forward hunchback 

• Scoliosis 

• hump on the back 

Knee impingement is an easy-related deformity 

• In this, when a person is in a normal standing position, it seems as if his knees are meeting each other or while walking both knees collide with each other due to which the person is not able to walk and run properly.

Causes of knee impingement 

• Deficiency in diet 

• obesity 

• underdeveloped legs 

Symptoms of a knee impingement 

• standing with both knees touching each other 

• Knee collision while walking and running 

Precautions

• should take proper diet 

• Do not make your baby walk at an early age 

Corrective Measures / Exercises

• Horse Riding 

• cycling

• padmasana 

• Gomukhasana 

• put a pillow between your legs  

Flat Feet / Flat Feet

• Newborns usually have flat feet, but over time this can become deformed. A person suffering from this problem feels pain in his feet and faces problems in standing and walking.

Causes of flat feet 

• Weak in muscles

• excessive physical load

• The Wrong Shoes  

Symptoms of flat feet 

• Leg pain when standing 

• Full footprint visible when walking with wet feet 

Precautions

• protect children from obesity  

• Do not let children drive at an early age 

• Proper diet 

Corrective Measures / Exercises

• Vitamin D rich food 

• running on the sand 

• Study 

slouched shoulders 

• This is a general deformity in which the shoulders become rounded and tilted forward 

Causes of drooped shoulders 

• Heredity 

• bending over, sitting down

• by not exercising  

Symptoms of a drooped shoulder 

• rounded shoulders and leaning forward 

• Shoulders and ears not appearing in a straight line

Precautions

• Never sit in a hunched position

• Never walk in a bent position 

• Do not wear too tight clothes

Corrective Measures / Exercises

• hang on a rope 

• Doing Shoulder Exercises

• Performing Chakrasana 

• Doing Dhanurasana  

front and back hump 

• In this, the person's body may have a hunchback or forward. 

• Causes of the hump 

• Unbalanced diet 

• not exercising 

• Muscle problems 

Symptoms of the hump 

• hump on the back 

• a hump on the chest 

Precautions

• Obesity must be avoided

• The body must be kept straight while carrying the load 

• should take a balanced diet 

Corrective Measures / Exercises

• Exercising 

• to sum 

Scoliosis

• In this the spine of the person gets twisted 

• Causes of the hump 

• Causes of joint disease

• Putting more weight on one shoulder 

• due to problems in the spine 

Symptoms of the hump 

• A hip up looks down

• more body weight on one leg

• The body appears to tilt to one side   

Precautions

• should take calcium rich diet 

• Avoid holding weight on one side for a long time 

Corrective Measures / Exercises

• Exercising 

• to sum

• Swimming 

• Triangle Asana  

Benefits of women's participation in sports 

• Physical Benefits 

• Psychological Benefits 

• Social Benefits 

• Our society is a male dominated society and  gender differences can be clearly seen here. 

• It has been believed that women have a soft body,  women are physically weaker than men  and their job is to give birth and raise children 

• In this type of mentality, it is believed  that it is not appropriate for women to participate in sports

• But in today's time, women  can be seen  participating in greater numbers in all sports and competitions. 

• At present, the mentality of people has changed,  women have  started coming out of their homes and reaching the playground

• In ancient times, it was believed  that women only do the work of giving birth to children, but now women are not confined to household work.

• India has a rich record of women's participation in sports 

• India runs programs such as  Khelo India Yojana and National Sports Talent Scheme  to increase women participation in sports in India and bring them into the mainstream 

• Sports participation not only provides health benefits  but also promotes overall development 

• Sports - does not discriminate  on the basis of colour, caste, creed, sex, race etc 

• Participation of women in sports  helps them stay fit  and reduces the chances of diseases 

• There are some physical benefits for women who participate in sports

Physical benefits of women's participation in sports -  

• muscles become stronger

• improves the cardiovascular system

• Obesity control 

• increases bone density   

Psychological benefits of women's participation in sports -  

• stress management 

• Self-Esteem 

• Self-confidence

• Leadership  

Social benefits of women's participation in sports -  

• Enhance communication skills 

• good relations 

• Increased collaboration  

Special circumstances for female players 

1. First menstruation 

• First menstruation means  the first menstrual bleeding in girls. This bleeding occurs every 26 to 28 days.  This is called menstruation.

The onset of menstruation in adolescent girls 

• occurs approximately between 12 and 14 years of age

• The duration of menstruation can be from 3 to 7 days 

• gradually decreases with increasing age 

• And this process continues till the age of 40 to 50 years.

Effects of menstruation on female athletes 

• Participating in sports that require intense physical activity has a negative effect on the reproductive system of female athletes

• Menstruation has been shown to have a negative impact on the performance of female athletes 

• Female athletes often feel nervous and uneasy during menstruation 

• In the initial days of this stage, the woman may complain of stomach ache and vomiting.

2. Abnormal menstruation

• Irregularity in menstruation is called abnormal menstruation

• In this the menstruation does not occur at regular intervals. 

Reason - 

• Decrease in food intake 

• any disease 

• Genetic

Effects of abnormal menstrual cycle on female athletes 

• Lack of blood in the body 

• feeling of tremors in the body 

• player getting tired quickly 

• irritability 

• feeling uneasy 

The Female Athlete Triad

• The female athlete triad is a symptom cluster of physical problems 

• It causes anemia, osteoporosis and amenorrhea

• This problem is very serious and  the affected woman has to suffer its ill-effects for the rest of her life. 

• Many times this may even lead to death of the woman.

Bone weakness (osteoporosis)

• Osteoporosis is a bone related disease in which the bones become so weak that they can break easily 

• This disease is more common in women than men  

Reason 

• because of hormones

• Causes of lack of calcium in the diet 

• Causes of menstrual amenorrhea 

• To get drunk 

amenorrhea (amenorrhea)

• Amenorrhea is a condition in which a woman does not menstruate despite being of reproductive age. In this, a woman's menstruation stops for 3 months or more.

Causes of amenorrhea (amorrhoea) 

• Unbalanced diet 

• Low-calorie food 

• Changes in hormones  

• more exercise 

Effects of amenorrhea 

• Women are often stressed out

• Women's sports performance declines 

• The woman is unable to conceive 

• The problem of anemia is seen in women 

• The woman experiences fatigue

Eating Disorders 

• When a person starts eating more or less food than usual, it is called an eating disorder 

• This is a type of mental illness. 

There are two types of this.

1. Anorexia nervosa-lack of appetite

2. Bulimia-excessive hunger

1. Anorexia nervosa-lack of appetite

• A person suffering from this disease reduces the amount of food he eats in order to reduce his body weight. 

• Due to which he starts to look thin and  he also adopts many wrong methods to lose weight,  which can cause him various types of diseases.

Anorexia nervosa - due to lack of appetite 

• social factors 

• Personal factors 

• Organic   

• Factor 

social factors -  

• Being made fun of about the body shape by parents, friends etc. / due to modeling, gymnastics  

Personal factors - 

• Every person wants to look good, he also gets affected by this to prove himself superior in the group 

Biotic factors - 

• If a pregnant woman is suffering from this disease and she gives birth to a child then she can also get it  

Anorexia nervosa - symptoms of appetite loss 

• There is a rapid reduction in body weight due to which the body appears slimmer.

• Irregularities start occurring in the menstrual cycles of teenage girls.

• There are complaints of vomiting, feeling of bloating of the body and constipation.

• Anemia occurs.

• The pulse rate and blood pressure start slowing down.

• The risk of dental problems and salivary gland swelling increases.

• Often consumes more food

Anorexia nervosa - prevention of appetite deprivation

• To lose weight, take advice from an expert rather than relying on hearsay or knowledge from books.

• Children should be made to understand that despite having a heavy body, they can still remain fit and attractive.

• Stay away from the person suffering from the problem.

• The help of a psychologist can also be taken and medicines can also be taken as per the doctor's advice.

2. Bulimia nervosa 

• it is an eating disorder 

• A person suffering from this disease eats excessively 

Causes of bulimia nervosa 

1. Heredity factor - 

• If someone in a person's family has this disease, 

• Then his children can also get this disease.  

2. Sports factor - 

• Gymnastics and weight training athletes need more weight so they eat more 

psychological factors -

• Man's greed for delicious food 

other factors - 

• Some people eat too much due to extreme poverty, fasting and other reasons. 

Symptoms of bulimia nervosa  

• Eating in secret or in solitude

• eating frequently

• Frequent weight gain or loss

• Frequent vomiting or urination after eating

• Frequent intake of digestive medicines, powders and prescriptions

• weakness and dizziness

• Complaints of stomach ache, heartburn, constipation, acidity etc.