CBSE Class 12 Physical Education Children And Women In Sports Notes Set 03

Children and Women in Sports

Sports help children develop physical skills, get exercise, make friends, have fun, learn to play as a member of a team, learn to play fair and improve self-esteem. This is because sports or physical activities have a positive influence, provide a sense of accomplishment as a child masters the skills.

Common Postural Deformities

This refers to the deformation in the skeletal structure or where the body parts are not aligned that results in some kind of postural deformities. People having postural deformities cannot perform their work efficiently.

Some common postural deformities are Knock Knee, Flat Foot, Round Shoulders, Lordosis, Kyphosis, Bow Legs and Scoliosis.

1. Knock Knee

Knock knee is a postural deformity in which both the knees touch or overlap each other in the normal standing position. Due to this deformity, an individual usually faces difficulty during walking.

Causes

• Weakness of muscles and ligaments.
• Overweight body.
• Lack of balanced diet.
• Lack of vitamin D, calcium and phosphorus.

Precautions

• Balanced diet should be taken.
• Do not force the babies to walk at early age.

Corrective Measures

• Horse riding is to be done regularly, as it is one of the best exercises for correcting this problem.
• Keep a pillow between your knees whenever possible.
• Perform Padmasana and Gomukhasana.
• Take nutritious meals.

2. Bow Legs

It is a deformity just the reverse of the knock knee position. In fact, if there is a wide gap between the knees, the deformity can be observed easily when an individual walks or runs.

Causes

• Putting extra weight on leg muscles.
• Lack of balanced diet and deficiency of calcium and phosphorus.
• Improper way of walking.
• Forcing babies to walk at a very early age.

Precautions

• Balanced diet should be taken.
• Do not force the babies to walk at early age.

Corrective Measures

• Never stand for a long time.
• Use vitamin D supplement and a proper balanced diet.
• Walk by bending the toes inward or on the inner edge of the feet.
• Proper massage should be given to the child if this problem is observed early in life.

3. Flat Foot

It is a deformity of the feet. In this deformity, there is no arch in the foot and the foot is completely flat. The individual faces problems in standing, walking, jumping and running.

Causes

• Heaviness of the body.
• Standing for a long time.
• Use of poor quality footwear not having an arch.
• Faulty posture.

Precautions

• Wear shoes of proper shape and size.
• High heeled shoes or walking barefoot for long durations should be avoided.

Corrective Measures

• Walk on heels and toes.
• Pick up marbles with toes.
• Perform Vajrasana.
• Walk on wooden staircase.

4. Round Shoulders

It is a postural deformity in which the shoulders become round as they are drawn forward, the head is extended and the chin points forward.

Causes

• Poor posture in work, particularly in a desk job.
• Faulty furniture.
• Wrong habit of standing and sitting.
• Carrying heavy load on shoulders.

Precautions

• Do not sit, stand or walk in bent position.
• Avoid tight fitting clothes.

Corrective Measures

• Stand in correct posture.
• Keep the finger tips on your shoulders and encircle your elbows in clockwise and anti-clockwise direction.
• Perform Chakrasana and Dhanurasana for some time.
• Hold the horizontal bar for some time.

5. Lordosis

It is the inward curvature of the spine or a deformity of spinal curvature. It is an increased forward curve in the lumbar region. It creates problems in standing and walking.

Causes

• Habitual over-eating.
• Improper environment.
• Diseases affecting vertebrae.
• Improper development of muscles.
• Lack of exercise.

Precautions

• Take a balanced diet.
• Keep the body straight while carrying weights.
• Avoid walking too long with weight on one hand.
• Don't walk, sit or stand in bent position.

Corrective Measures

• Perform Halasana and Paschimottasana.
• Do sit-ups slowly.
• Stand to attention and touch the feet with the hands repeatedly.
• Lie on your back and lift feet vertically.

6. Kyphosis

It is a deformity of the spinal curvature in which there is an increase of exaggeration of a backward curve or a decrease of a forward curve. It is also called as round upper back.

Causes

• Malnutrition, illness.
• Carrying heavy load on shoulders.
• Habit of bending while walking.
• Wearing light and shapeless clothes.

Precautions

• Take a balanced diet.
• Keep the body straight while carrying weights.
• Avoid walking too long with weight on one hand.
• Don't walk, sit or stand in bent position.

Corrective Measures

• Bend head backwards in standing position.
• Perform Chakrasana and Bhujangasana.
• Hold arms at shoulder level and bending elbows.

7. Scoliosis

It is a postural deformity of spinal curvature in which there is one large lateral curve extending through the whole length of the spine, or there may be two curves. This type of deformity is also called curve.

Causes

• Short leg of one side.
• One side flat foot.
• Carrying heavy loads on one shoulder.
• Heredity defects.
• One side paralysis of spinal muscles.

Precautions

• Take a balanced diet.
• Keep the body straight while carrying weights.
• Avoid walking too long with weight on one hand.
• Don't walk, sit or stand in bent position.

Corrective Measures

• Perform Trikonasana with proper technique.
• Avoid walking with a heavy weight.
• Lie down in prone position, i.e. on the chest. Right shoulder should be upward and left arm at side. After that move right arm towards the left overhead. Press down with left hand and then slide the left hip up.
• Stand erect, lift left heel and left hip, extend right arm in an arch and press left hand against the ribs.

Note : This problem can be controlled by an expert doctor.

Special Considerations

Special care should be taken by sportswomen because of the problems associated with their physiology. Problems faced by women during their life are

Menarche

Menarche is a girl's first menstrual period. It can happen as early as age 9 or upto age 15. During this time, girls feel tense and emotional. So special attention should be given to them at this time. As a sportsperson, a young woman has to take special care of herself at that time.

Menstrual Dysfunction

Due to participation of women in physical fitness and competitive endurance sports, the incidence of menstrual dysfunction has increased. Long distance running and other sports may lead to alterations in androgen, estrogen and progesterone hormones, which in some women may directly or indirectly result in amenorrhea (absence of menstrual periods) or infertility.

Female Athlete Triad

The 'female athlete triad' is a syndrome of three related conditions generally seen in teenage or adult female athletes who aren't meeting their energy requirements, which ultimately leaves them undernourished. This also affects their performance severely.

The three components of the female athlete triad include

(i) Osteoporosis It is a condition in which bones become weak and brittle. It occurs when the body loses too much bone, makes too little bones or both.

(ii) Amenorrhea It is the absence of menstruation periods that can happen for many reasons. Main causes are genetic abnormalities, excessive exercise and extreme physical or psychological stress.

(iii) Eating Disorders It refers to either eating in excessive amounts or eating in very little amounts. This disorder is related to mental illness and affects a person's physical and mental health.

A female athlete can have one, two, or all three parts of the triad.