UNIT 2: CHILDREN AND WOMEN IN SPORTS
1. Exercise Guidelines of WHO for Different Age Groups:
WHO gives activity guidelines from infancy to adulthood to promote
health. (WHO- WORLD HEALTH ORGANISATION)
Infants (0-2 yrs): Encourage active play, no screen time, avoid restraint,
good sleep (12-17 hrs).
Early Childhood (3-7 yrs): Active play with creative games, limited quality
screen time.
Later Childhood (8-12 yrs): Introduce sports training, teach rules, encourage
participation.
Adolescents (13-19 yrs): Regular moderate to vigorous exercise, muscle
strengthening 3 times/week.
Adults: 150-300 mins moderate or 75-150 mins vigorous aerobic
activity/week + 2+ days muscle strengthening.
Older adults (65+): Same as adults + balance exercises 3+ days/week.
2. Common Postural Deformities and Correction:
Knock Knees (Genu Valgum): Knees touch, ankles apart. Caused by vitamin
deficiencies. Corrections: balanced diet, padmasana, gomukhasana, horse
riding.
Bow Legs (Genu Varum): Opposite of knock knees. Corrections: Ardha
masturasana, garudasana, ardha chakrasana.
Flat Foot: Entire sole touches ground (no arch). Causes: weak foot muscles,
obesity, improper shoes. Corrections: walking on toes/hills, skipping rope,
vajrasana regularly.
Round Shoulders: Shoulders and head bend forward. Causes: heredity, poor
exercise, tight clothes, bad posture. Corrections: dhanurasana, chakrasana,
shoulder rotations.
Kyphosis: Hunchback, forward rounding of upper back; common in elderly.
Causes: poor nutrition, illness, weak back muscles. Corrections: pillow
under back when sleeping, dhanurasana.
Lordosis: Inward lumbar curve. Causes: obesity, weak muscles. Corrections:
sit-ups, halasana, toe-touching exercises.
Scoliosis: Sideways spinal curve. Causes: uneven leg length, heavy load on
one shoulder, poor posture. Corrections: bending exercises, swimming
(breaststroke).
3. Women’s Participation in Sports - Benefits:
Physical: Reduces lifestyle diseases (diabetes, hypertension), increases bone
density, muscle tone, cardiovascular health, and controls obesity.
Psychological: Stress relief, emotional control, increased confidence and
self-esteem, leadership skills.
Social: Improves coordination, communication, teamwork, cooperation,
healthy relationships.
4. Special Considerations – Menarche and Menstrual Dysfunction:
Menstruation: Monthly shedding of blood from reproductive organs (ages
11-50).
Menarche: First menstruation, usually between 11-12 years.
Menstrual Dysfunction: Irregular or missed periods. Normal cycle: 20-28
days. Causes: hormonal changes, intense training, poor diet.
5. Female Athlete Triad:
Osteoporosis: Decreased bone mass, higher fracture risk due to calcium
deficiency, poor diet, eating disorders.
Amenorrhea: Absence of menstruation.
Primary: No period by adulthood.
Secondary: Periods stop after starting.
Eating Disorders:
Anorexia Nervosa: Fear of gaining weight, distorted body image, severe
weight loss.
Bulimia Nervosa: Binge eating followed by vomiting to avoid weight gain.
Extras from Unit 2 Children and Women in Sports to complete your notes:
WHO Guidelines Emphasis:
o Physical activity must be age-appropriate and fun to build habits early.
o Screen time should be limited to avoid sedentary lifestyle.
Postural Deformities - Prevention Tips:
o Encourage active lifestyle and proper footwear from childhood.
o Avoid heavy backpacks and maintain ergonomic posture during study.
Women in Sports – Social Barriers:
o Cultural norms, lack of facilities, safety concerns can limit participation.
o Awareness and encouragement needed to promote equality.
Menstrual Hygiene & Sports:
o Proper hygiene is essential to avoid infections.
o Training load and diet impact menstrual health; adjust coaching
accordingly.
Managing Female Athlete Triad:
o Early diagnosis through medical check-ups.
o Balanced nutrition and mental health support.
o Coaching staff must be educated on symptoms.
Additional Benefits of Women in Sports:
o Role models for younger girls.
o Promote health equity and empowerment.
LEARNING OBJECTIVES
2.1 Exercise guidelines of WHO for different age groups
2.2 Common postural deformities—knock knees, flat foot, round shoulders, Lordosis,
Kyphosis, Scoliosis, and bow legs and their respective corrective measures
2.3 Women’s participation in Sports—Physical, Psychological and Social benefits
2.4 Special Consideration (Menarche and Menstrual Dysfunction)
2.5 Female Athlete Triad (Osteoporosis, Amenorrhoea and Eating Disorders)
Sports are the innate tendency of children. A child starts playing just after his birth,
which continues till the end. In fact, the development of the children depends upon their
activities. According to the World Health Organisation (WHO), lack of physical activity
is the top fourth risk factor for global mortality. Thus, regular participation in sports and
physical activities maintains physical, mental and social health.
Regular physical activity and sports participation provides numerous opportunities to
maintain physical, mental, and social health. Participation in sports and physical activity
has been shown to increase self-confidence and self-esteem, improve emotional control,
reduce stress, anxiety and depression, maintain a healthy weight, social interaction, and
achieve high academic performance.
2.1.1 Recommendation for Children under 5 years of age
"Early childhood is a time of rapid development and adaptation of family lifestyle
patterns to boost health gains." Children under the age of five must spend less time sitting
in front of screens or restrained in prams and seats if they are to grow up healthy, so that
they can get better quality sleep and have more time for active play.
