1
Q
physical activity
A
any movement that enhances health
2
Q
WHO guidelines on physical activity for infants aged 0-1 years
A
- they should do some physical activity throughout the day, those who are immobile should practice 30. mins on prone positions
- they should not be restrained for more than one hour in a pram
- when sedentary, engage in storytelling and reading
- children aged 0-3 months of age should get 14-17 hours of sleep and children aged 4-11 should get 12-16 hours of sleep
3
Q
WHO guidelines on physical activity for toddlers aged 1-2 years
A
- they should spend 180 min on various types of physical activity daily.
- they should not be restrained for more than one hour in a pram
- for 1 year old there should be no screen time
- for 2 years old the maximum screen time is 1 hour
- when sedentary, engage in storytelling and reading
- they should get 11-14 hours of good sleep
4
Q
WHO guidelines on physical activity for children aged 3-4 years
A
- they should spend 180 min on various types of physical activity daily of which at least 60 mins should be spend on moderate to vigorous activities .
- when sedentary, engage in storytelling and reading
- they should get 10-13 hours of good sleep
5
Q
WHO guidelines on physical activity for children and adolescents aged 5-17 years
A
- children and adolescents should do at least an average of 60 mins per day of moderate to vigorous intensity, mostly aerobic, physical activity, across the week
- they should include vigorous-intensity aerobic activities at at least 3 days a week
- they should limit the time spend being sedentary
6
Q
WHO guidelines on physical activity for adults aged 18-64 years
A
- adults should do at least 150-300 min of moderate intensity aerobic physical activity or at least 75-150 minutes of vigorous intensity aerobic physical activities
- for additional health benefits they should do muscle strengthening exercises
- they should limit the time spend being sedentary
- adults should start by doing small amounts of physical physical activity and gradually increase the frequency, intensity and duration over time
- if they fail to meet the recommendations, they should do some physical activity as some physical activity is better than non
7
Q
WHO guidelines on physical activity for adults aged 65 years and above
A
- all the older adults should undertake regular physical activity
- they should do at least 150-300 min of moderate intensity aerobic physical activity
- they should do muscle strengthening activities at moderate or greater intensity that involve major muscle groups on 2 or more days a week as these provide additional health benefits
- they should limit the time spend being sedentary
8
Q
types of common postural deformities
A
- spinal curvature
- flatfoot
- knock-knees
- bow legs
- round shoulders
9
Q
spinal curvature is further divided to
A
- kyphosis
- lordosis
- scoliosis
10
Q
kyphosis
A
an increase or exaggeration of a backward or posterior curve or decrease or reversal of a forward curve
11
Q
causes of kyphosis
A
- malnutrition
- illness
- crowded areas
- unavailability of pure air
- insufficient exercise
12
Q
precautions for kyphosis
A
- teach appropriate posture of sitting, standing and walking to children so that their posture may remain balanced
- proper and adequate exercise
13
Q
remedies for kyphosis
A
- sit in a chair such that your hip[s should touch the back of the chair
- always keep a pillow under your back while sleeping
- bend your head backwards in standing position
- perform dhanurasana
14
Q
lordosis
A
inward curvature of spine
15
Q
causes of lordosis
A
- imbalanced diet
- improper environment
- improper development of muscles, obesity and diseases affecting vertebrae and spinal muscles
16
Q
precautions of lordosis
A
- balance diet should be taken
- obesity should be kept away specially in early age
- the body should be kept straight by lifting Weights
- excessive intake of food should be avoided
17
Q
remedies for lordosis
A
- while maintaining a standing position, bend forward from hip level. repeat this exercise 10 times
- lie down on your back ad raise your head and legs simultaneously for 10 times
- perform sit-ups regularly
- halasana should be performed regularly
- toe-touching exercise should be done for at least 10 times
18
Q
Scoliosis
A
postural adaptation of the spine in lateral direction
19
Q
causes of Scoliosis
A
- diseases in the joints of bones
- under development of legs
- infantile paralysis
- rickets
- carrying heavy weights on shoulder
20
Q
precautions for scoliosis
A
- balance diet should be taken
- studying should be avoided un sideways bending positions
- avoid walking for long time while carrying weight in one hand
21
Q
remedies for scoliosis`
A
- bending exercise should be done on the opposite side of the ‘C’ shaped curve
- hold the horizontal bar with hands and let your body hang for some time
- hold the horizontal bar with your hands and swing your body to the left and right sides
- swim using breaststroke technique
22
Q
causes for flatfoot
A
- weak muscles
- rapid increase in body weight
- improper shoes
- carrying heavy weight for a longer period
23
Q
precaution for flatfoot
A
- the shoes should be of proper shape and size
- don’t walk bare feet for a long duration
- obesity should be avoided
- high heels should be avoided
- dont force babies to walk at an early stage
24
Q
remedies for flatfoot
A
- walking on heels
- walking on inner and outsides sides of feet
- walking on toes
- skip rope
- stand up and down in heels
25
causes for knocked knees
1. the lack of balance diet
2. rickets
3. chronic illness
4. obesity
5, carrying heavy weight in young age
26
precautions for knock- knees
1. balance diet should be taken
2. babies should not be forced to walk at a young age
27
remedies for knocked knees
1. horse riding
2. perform padmasana and gamukhasana
3. cod liver oil
4. keep a pillow between the knees and standing erect for some time every day
5. use of walking calibers may also be beneficial
28
causes for bow legs
deficiency of calcium and phosphorus in bones
29
precautions for bow legs
1. don't let the children be overweight
2. don't force children to walk at an early stage
3. balance diet should be given to children
30
remedies for bow legs
1. vitamin D should be taken in required amounts
2. balanced diet should be taken
3. bow legs can be corrected by walking on the inner edge of the foot
4. one should walk by bending the toes inward
31
causes of round shoulders
1. heredity
2. siting, standing ad walking in bent position
3. wearing tight clothes
4. sitting on improper furniture can cause round shoulders
5. lack of proper exercise especially of shoulder may also lead to round shoulders
32
precautions of road shoulder
1. don't sit, walk or stand in bent position
2. avoid tight- fitting clothes
3. avoid sitting on uncomfortable furniture
33
remedies for round shoulders
1. keep your tips of fingers on your shoulder and rotate your elbows in clockwise or anticlockwise direction
2. hold the horizontal bar for sometime
3. perform chakrasana and dhanurasana regularly
34
reasons for lack of participation of women
1. time constraints
2. social constraints
3, lack of social infrastructure
4. absence of skill
5. concern for personal safety
35
physical benefits of women participation in sports
1. reduced risk of chronic illness
2. less obese
3. stronger bones
4. healthy joints and muscles
5. good near- macular coordination in later life
36
psychological benefits of women participation in sports
1. improved ability to deal with pressure
2,. acquire resilience and coping skills for stress
3. higher self esteem and better self image
4. more self- confidence
5. mentally and emotionally stronger
37
social benefits of women participation in sports
1. well adjusted in society
2. learn teamwork and sense of belonging
3. help learn qualities of goos sportsmanship and personal responsibilities
4. help women to cooperate and to be less selfish
5. just to new surroundings
38
special consideration of women participation
1. menarche
2. menstral dysfunction
39
menarche
the first period or first menstrual bleeding that a young girl has
40
usually age for menarche
12
41
effect of sports to menarche
extremely stress from sports might cause delay in menarche
42
suitable sports for women with delayed menarche
gymnastics
43
suitable sports for women with early menarche
swimming and rowing
44
menstrual dysfunction
a disorder or irregularity in women's menstrual cycle
45
normal menstrual cycle days
21 days to 35 days
46
duration of menstrual cycle.
two to seven days
47
menstrual dysfunction and women in sports
menstrual dysfunction seems to be higher in women athlestes in comparison to non-athletic women
48
triad
a syndrome in which osteoporosis, amenorrhoea and eating disorders are included
49
symptoms of triad
1. fatigue
2. frequent injuries
3. loss of endurance and power
4. irritability
5. increased healing time for injuries
50
osteoporosis
decrease in bone density
51
causes of osteoporosis
1. insufficient calcium in the diet
2. amenorrhoea
3. eating disorder
52
amenorrhea
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
53
two types of amenorrhea
1. primary
2. secondary
54
Primary amenorrhea
delayed menarche
55
secondary amenorrhea
stops menstruating for three months or more is said to have secondary amenorrhea
56
factors for amenorrhea
1. hormonal changes
2. intensive exercise
3. intake of less calories
57
two types of eating disorder
1. Anorexia nervosa
2. bulimia nervosa
58
Anorexia nervosa
the female athletes think only about food, dieting and body weight all the time
59
bulimia nervosa
a female athlete eats excessive amount of food and then vomits it order to not gain weight
physical education
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Decks in class (9)
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