Podcast
Questions and Answers
Which of the following is the MOST accurate description of lordosis?
Which of the following is the MOST accurate description of lordosis?
- Lateral curvature of the spine, creating an 'S' shape.
- Excessive inward curvature of the lower back. (correct)
- Forward rounding of the upper back.
- A condition where the knees knock together.
A coach notices that an athlete's knees appear to touch when standing with their feet apart. This is MOST likely an example of what postural deformity?
A coach notices that an athlete's knees appear to touch when standing with their feet apart. This is MOST likely an example of what postural deformity?
- Flat foot
- Kyphosis
- Bowlegs
- Knock-knee (correct)
Which factor contributed LEAST to the low participation of women in sports historically?
Which factor contributed LEAST to the low participation of women in sports historically?
- Prevalence of women's professional leagues. (correct)
- Gender inequality in society.
- Lack of parental encouragement.
- Cultural barriers restricting outdoor activities.
Which of the following is NOT a primary component of the Female Athlete Triad?
Which of the following is NOT a primary component of the Female Athlete Triad?
An athlete is experiencing irregular menstrual cycles, potentially due to intense training and insufficient calorie intake. This condition is MOST closely associated with:
An athlete is experiencing irregular menstrual cycles, potentially due to intense training and insufficient calorie intake. This condition is MOST closely associated with:
A long-distance runner restricts their food intake significantly due to a desire to maintain a very low body weight, fearing any weight gain will hurt performance. Besides potential low energy availibity, what eating disorder could they develop?
A long-distance runner restricts their food intake significantly due to a desire to maintain a very low body weight, fearing any weight gain will hurt performance. Besides potential low energy availibity, what eating disorder could they develop?
Which of the following BEST describes the potential long-term impact of osteoporosis on an athlete's career?
Which of the following BEST describes the potential long-term impact of osteoporosis on an athlete's career?
An athlete frequently consumes large quantities of food and then engages in self-induced vomiting to prevent weight gain. This behavior is MOST indicative of:
An athlete frequently consumes large quantities of food and then engages in self-induced vomiting to prevent weight gain. This behavior is MOST indicative of:
A 3-year-old child consistently watches TV for 2 hours a day, in addition to engaging in 90 minutes of physical activity. According to WHO guidelines, which single recommendation is NOT being followed?
A 3-year-old child consistently watches TV for 2 hours a day, in addition to engaging in 90 minutes of physical activity. According to WHO guidelines, which single recommendation is NOT being followed?
An individual aged 50 years engages in brisk walking for 30 minutes five days a week and does yoga focusing on flexibility for one hour each weekend. To align with WHO guidelines, what additional activity should they incorporate into their routine?
An individual aged 50 years engages in brisk walking for 30 minutes five days a week and does yoga focusing on flexibility for one hour each weekend. To align with WHO guidelines, what additional activity should they incorporate into their routine?
A fitness instructor is designing a program for a group of senior adults (65+ years). Besides aerobic and muscle strengthening exercises, which type of exercise should be included to address age-related physical changes?
A fitness instructor is designing a program for a group of senior adults (65+ years). Besides aerobic and muscle strengthening exercises, which type of exercise should be included to address age-related physical changes?
According to the information provided, which of the following activities would be MOST appropriate for a 10-year-old child to meet the WHO's recommended daily physical activity guidelines?
According to the information provided, which of the following activities would be MOST appropriate for a 10-year-old child to meet the WHO's recommended daily physical activity guidelines?
A teenager wants to improve their cardiovascular health and muscular strength. Which combination of activities would be MOST effective in achieving these goals, according to the guidelines?
A teenager wants to improve their cardiovascular health and muscular strength. Which combination of activities would be MOST effective in achieving these goals, according to the guidelines?
An adult aged 30, who has been sedentary, wants to start exercising. Considering the WHO guidelines, what is the MOST appropriate initial approach to physical activity?
An adult aged 30, who has been sedentary, wants to start exercising. Considering the WHO guidelines, what is the MOST appropriate initial approach to physical activity?
Which statement accurately reflects the exercise guidelines provided for adults aged 18-64?
Which statement accurately reflects the exercise guidelines provided for adults aged 18-64?
In designing a physical activity program for children aged 5-17, what principle should be prioritized to ensure comprehensive development?
In designing a physical activity program for children aged 5-17, what principle should be prioritized to ensure comprehensive development?
Flashcards
Infant Age Range
Infant Age Range
From birth to 1 year.
Toddler Age Range
Toddler Age Range
2 to 4 years old.
Child Age Range
Child Age Range
5 to 12 years old.
Teenage Age Range
Teenage Age Range
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Activity for infants (Under 1)
Activity for infants (Under 1)
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Activity for 1-2 year olds
Activity for 1-2 year olds
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Exercise for Children/Youth (5-17)
Exercise for Children/Youth (5-17)
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Exercise for Adults (18-64)
Exercise for Adults (18-64)
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Kyphosis
Kyphosis
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Lordosis
Lordosis
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Scoliosis
Scoliosis
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Knock-knee
Knock-knee
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Bowlegs
Bowlegs
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Female Athlete Triad
Female Athlete Triad
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Osteoporosis
Osteoporosis
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Amenorrhea
Amenorrhea
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Study Notes
Channel and Chapter Overview
- Provides comprehensive physical education support from session beginnings, unlike last-minute content.
- Focuses on understanding changes and benefits of sports for children and women.
- Content aligns with the 2024-25 syllabus.
Stages of Life
- Infant: Birth to 1 year
- Toddler: 2 to 4 years
- Child: 5 to 12 years
- Teenage: 13 to 19 years
- Adult: 20 to 39 years
- Middle Adult Age: 40 to 59 years
- Senior Adult: 60+
- Senior Citizens: 65+
Exercise Guidelines by WHO
- WHO guidelines emphasize regular physical activity for development, disease prevention, and overall health across age groups.
Physical Activities for Children Under 5 Years
Under 1 Year:
- Engage in floor-based activities for at least 30 minutes daily.
- Prioritize a sleep cycle with 14-17 hours for newborns to 3-month-olds.
- Ensure 12-16 hours of sleep for 4-11 month olds.
- Avoid screen time.
1-2 Years:
- Engage in 180 minutes of varied physical activities, moderate to vigorous exercises.
- Ensure 11-14 hours of quality sleep.
- Avoid screen time.
3-4 Years:
- Engage in 180 minutes of various physical activities based on the child's preferences.
- Encourage 10-13 hours of quality sleep.
- Avoid screen time.
Exercise for Children and Youth (5-17 years)
- Activities should be moderate to vigorous for at least one hour daily.
- Aerobic exercises combined with stretching.
- Activities like jumping, running, throwing, twisting, push-ups, and pull-ups for musculoskeletal and neuromuscular benefits.
- Recreational activities, physical education exercises, and family activities in ground.
Exercise for Adults (18-64 years)
- Intensity should be moderate to vigorous, customized as needed.
- Focus on muscle training and aerobic activities for flexibility.
- Aim for 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity exercises weekly.
- Muscle strengthening activities should occur at least two days a week, targeting major muscles.
Exercise for Adults (65+ years)
- Intensity can range from moderate to vigorous, depending on individual fitness levels.
- Focus on muscle strengthening to counteract muscle loss and aerobic exercises.
- Include balance-enhancing exercises to improve stability.
- Same exercise time like adults before.
Common Postural Deformities
- Posture is the body's alignment during standing, sitting, walking, and lying down.
- Static posture applies when the body is still; dynamic posture applies during movement.
Spinal Curvature
- Kyphosis: Forward rounding of the back
- Lordosis: Excessive inward curvature of the lower back.
- Scoliosis: Lateral shift of the spine, resulting in an S-shape.
Other Postural Deformities
- Knock-knee: Knees knock together.
- Bowlegs: Knees wide apart.
- Flat foot: Absence of arch in the foot.
Women in Sports
- Initial Olympics excluded women.
- 1900 Olympics: 22 women participated.
- 2000 Sydney Olympics: Over 4000 women participated.
- PT Usha first participated in 1984.
- Karnam Malleswari won first bronze medal for India in 2000.
- WPL - Woman partcipation increase reason for rise
Reasons for Low Participation of Women in Sports
- Cultural barriers restricting women's outdoor activities.
- Gender inequality persisted in society.
- Lack of parental encouragement.
- Fewer motivational figures or role models existed.
Benefits of Sports Participation for Woman
- Health improvement.
- Weight management.
- Stronger physical fitness.
- Boosting of self-esteem and confidence.
- Teamwork.
- Communication.
- New friendship.
Special Consideration for Women
- Minarche: A female's first period.
- Menstruation dysfunction: Anomalies in cycle.
- Both affect a lot of factors.
Female Athlete Triad Syndrome
- Syndromes that is composed of three conditions: low energy availability, menstrual disturbances, and bone loss.
- Connects to: Osteoporosis.
- Connects to: Amenorrhea.
- Connects to: Eating disorder.
Osteoporosis
- Bone density decreases with aging, increasing the likelihood of fractures.
- Bone density reduces rapidly in the elderly because it is affected by low estrogen hormone.
Amenorrhea
- Irregularities occur in women's menstrual cycles.
- Triggered by excessive exercise without proper nutrition.
- Could result in facial hair, hair loss, vision impairment and headache.
Eating Disorder
- Occurs because of excessive weight loss.
- Results in body deficiency if there's no nutrient regulation/nutrients amount tracking.
Types of Eating Disorder
- Anorexia Nervosa: Triggered by the need for perfection in body features.
- Bulimia Nervosa: Involves eating foods and then vomiting to attempt controlling weight gain.
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Description
Explore the importance of sports for children and women, covering the various life stages from infancy to senior adulthood. Understand WHO exercise guidelines for different age groups, including physical activities for children under 5 years. Content is aligned with the new syllabus for 2024-25.
