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Class 12 Physical Education CH-5 PDF Notes
Class 12 Physical Education CH-5 PDF Notes
Class 12 Physical Education CH-5 PDF Notes
INTRODUCTION
- This period starts from two years and continues to till six years age.
- This is the phase of rapid motor development (especially gross motor
activities)
- This stage is known as the pre-school years.
- At this age the child is relatively independent and learned to run and talk
fluently.
- A child perfect in various fundamental movement/basic skills such as
running, walking, jumping and throwing and acquires the abilities to
combines these movements.
- At this age the children‟s stride length increases and develops more
mature running.
- They can hop and gallop skilfully.
- At the end of this age motor development achieve at the satisfactory
level.
- The systematic training of child in various sports can be introduced such
as skating, swimming and gymnastics.
- Fine motor coordination takes place ie. eye hand coordination and eye leg
coordination.
- Competition at this age level is to early, so avoid competitive activities.
- This period starts from the age of seven years and continues to the age of
ten years.
- Children become more active and agile.
- At this age have desire to compete with children of their own age group.
- They have strong urge to improve upon their previous performance.
- More Gross and fine motor development takes place.
- Children achieve more mature pattern of fundamental motor skills.
- Better posture and balance
- They can do variation in movements which they had already learnt.
- Mastering in the hop, running and throws.
- Synchronised the body movement ( dance, aerobic or rhythmic activities)
- Speed related activities developed at faster rate.
- During this period rules of games should be flexible.
- Stress is given on movement correction.
- There should be introduction of minimum competitions.
3) Nutrition: - Proper nutrition always leads to good motor development. Child gets
stronger development if they get good nutritious food. If child do not get proper nutrition
they are found to be less energetic and motor development takes place slowly.
4) Physical activities: - Regular physical activities always promote motor development. The
activities should be planned according to the age and capabilities of the children.
5) Opportunities: - It is often found that children who get more opportunities to do more
curricular activities, motor development is better in them. Better sporting opportunities
gives a better chance of motor development.
8) Obesity: - Obesity and being overweight have negative effect on the motor
development of children. It means that children who are overweight or obese are
not enthusiastic to do motor activities and may feel uncomfortable to do it.
9) Proper sleep: -lack of sleep can lead to the accumulation of fatigue that can
deteriorate the motor development.
10) Trauma: - Any trauma happened during early childhood can cause negative effects
on the development of the children. The happening of natural disaster, losing a
family member, experiencing a chronic illness etc. can have adverse impact on
children‟s development.
11) Parental interactions: - It is observed that parents who spend time playing with
kids can have a positive impact on their child‟s development.
EXERCISE GUIDELINES AT DIFFERENT STAGES OF
GROWTH AND DEVELOPMENT
Regular physical activities help to improve overall health and fitness. To stay
healthy or to improve health every individual has to go under physical activity
regularly.
1) Spinal curvature
a) Kyphosis
b) Lordosis
c) Scoliosis
2) Flat foot
3) Knock knees
4) Bow legs
5) Round shoulder
1) Spinal curvature : -
This type of deformity is related to spine. This deformity is caused by
carrying excessive weight beyond one‟s capacity, or may be carrying weights on
the head and weak muscles around the spine and abdomen.
Depending on the curve the spine deforms into the following types: -
- Malnutrition
- Illness
- Crowded area
- Unavailability of pure air
- Rickets
- Carrying heavy weights on the shoulder
- Unsuitable furniture
- Weak muscles of back
- Habit of doing work by leaning forward.
- Sit on the chair that your hips should touch the back of the chair. While
looking upward, interlocked your fingers of both hand and place at the back
of your neck in such a way that your shoulder may remain stretched
backward. Remain in this position for some time.
- Always keep pillow under your back while sleeping.
- Perform dhanurasana regularly.
- Consciously bending your head backward while standing.
- Try to perform push ups.
a) Lie on the back, ie. in supine position with knees drawn up and feet flat on the
ground. Both hands should be at the side. Then moves your arms sideways in
horizontal position. Palm should face upward. Raise your arm upward over the
head, palm still facing upward. Hold this position for some time. After that bring
your arms back in horizontal position. Repeat the exercise for 10 times.
b) Lie down in the prone position, ie. on the chest with hands on your hips. After
that raise your head and trunk some inches from the ground. Hold this position
for some time and then come back to the previous position. Repeat this
exercise for 10 times.
c) Sit in a normal position, with a stick held in horizontal position over the head,
hands well spread. After that lower the stick behind your head and shoulder. At
the time of exercise, keep your head and trunk straight. Repeat this exercise
for 10 times.
d) Thoracic spine foam rolling, lie down on the floor in supine position with a foam
roller under you(across your mid back). Gently roll up and down on the foam
roller, massaging the muscles of your back. Do this for at least 30 sec. to 1min.
Causes of lordosis
- Imbalance diet
- Improper environment
- Improper development of muscles
- Obesity
- Disease affecting vertebrae and spinal muscles
- Not performing exercise
- Eating excessively
- While in standing position, bend forward from hip level. Repeat exercise 10
times.
- Lie down on your back and raise your head and legs simultaneously for 10
times. Ie. make NAUKASANA
- Perform sit ups regularly.
- HALASANA should be performed regularly
- Lie down in supine position, then raise your legs at 45o angle.
- Practice PASCHIMOTAN ASANA regularly.
Causes of scoliosis
- Bending exercise should be done on the opposite side of the „C‟ shape 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 by using breaststroke techniques.
- Spiral movement and tension: - This exercise is the best for scoliosis.
Initially stand straight keeping feet apart as per the shoulder width. Turn
head to the left but do not let the shoulder move. When head reaches the
end of its rotation then allow the shoulders also to turn. Perform the same
exercise to the other direction.
- Spine release exercise: - This exercise is performed lying on the floor. The
knee is raised to form a T shape and then moved to left direction. The
shoulder should be kept flat on the floor. Lower the knees till a comfortable
point. Repeat same to the other side.
- Lie on rolled towels.
- Hang on the horizontal bar as long as possible.
2) Flat foot: -
- Walking on heals.
- Walking on inner and outer side of feet.
- Walk on toes.
- Stand up and down on the heels.
- Jumping on toes for some times.
- Rope skipping.
- Perform Vajraasana.
4) Bow legs: -
- Stand erect with feet joined together. Wrap a soft piece of cloth on both legs
at knee level. Tighten it with the help of a partner. Try to squat as far as
possible. Hold that position of squat for some time. Come to the original
position and repeat the exercise 4 to 6 times.
- Walk some distance at the inner edge of the feet.
- Perform ardhmatseyendrasana, garudasana and ardha chakrasana.
5) Round shoulder: -
- This is the condition in which the shoulders become rounded and appears
bent forward, the head extended, and chin pokes forward.
- Due to heredity.
- Sitting, standing, and walking in bent position result in round shoulder.
- Wearing very tight clothes can lead to round shoulders.
- Sitting on improper furniture.
- Lack of proper exercise.
- Keep your tips of fingers on your shoulders and rotate your elbows in
clockwise and anti-clock wise.
- Hold the horizontal bar for some times.
- Perform chakrasana and dhanurasana regularly.
- Perform push ups.
- Bench press.
- Use pillow below your neck at night time while sleeping.
- Keep your tips of fingers on your shoulders and rotate your elbows in
clockwise and anti-clock wise.
- Hold the horizontal bar for some times.
- Perform chakrasana and dhanurasana regularly.
- Perform push ups.
- Bench press.
- Use pillow below your neck at night time while sleeping.
Introduction
For women‟s participation in sports have a look at ancient period, at that time
women were not allowed to participate and even not had permission to saw the
games. Right from the beginning of modern Olympic Games, the role of women in
sports and games has been neglected. Regarding the participation in the first modern
Olympics (1896 Athens), there was no participation of women.
Women participated first time in 1900 Olympics (22 women participated in it).
It was seen from last many years that there was an increase interest of women in
sports both as participants and spectators.
- P.T.Usha became the first Indian woman to enter into the finals of 400m in
1984 Los Angeles Olympics, but here she could not able to win the medal but her
performance was remarkable. In the same Olympic four members squad of the
4X100m relay, P.T.Usha, M.D.Valsamma, Vandana Rao, and Shiny Abraham secured
seventh position.
- In 2000 Sydney Olympic games Karnam Malleshwari won bronze medal in
weight lifting in 69 kg weight category and became the first Indian women to get
medal in the Olympic.
- Later Anju Bobby George entered the finals of women long jump at 2004
Athens Olympics.
- In 2016 Rio Olympic games P.V Sindhu(badminton) won silver medal and
Sakshi Malik(wrestling) won silver medal in their games. Deepa karmakar secured 4th
position in gymnastic(vaulting horse).
- Geeta Poghat became the first women to qualify for the 2012 London Olympic
games in 55kg weight category. And she is the first Indian women who secured first
position in2010 Delhi commonwealth games.
- Sania Mirza:- A tennis player who won a grand slam title at Wimbeldon in 2015.
- Mithali Raj is a cricketer and was the first women in Asia to score a double
hundred in Tests, and held the record the highest score in women‟s test cricket.
- There is a long list of Indian women sports persons who had won various
positions in the World Cups, Commonwealth Games, Asian Games, SAF Games etc.
among these are Anju Bobby George, Krishna Poonia, Seema Antil, Garima
Choudhary, Jawala Gutta, Geeta Poghat, Babita Poghat, Heena Sidhu, Deepika Kumari
etc.
Apart of the long list of women who feels India proud in the field of
sports but there is a stereotype of Indian society towards women‟s participation in
sports. There is an unacceptable attitude towards the participation of women in sports
because such participation is considered unfeminine.
There are so many movies were made for the upliftment of women‟s
participation in sports. Examples Check De India, Dangal, Sand ki Aakh, Mary Kom,
Panga.
REASONS FOR POOR/LESS PARTICIPATION OF WOMEN IN
SPORTS IN INDIA
1) Lack of role models: -
There are few of sports women as role models such as PT Usha, Sania
Mirza, Saina Nehwal, Mary Kom, PV Sindhu but still they are not so much
popular on televisions or other media. Their public profile was not convincing
enough to inspire other girls to join sports.
2) Lack of time: -
Majority of women usually have less leisure time than men because they
have to take care of the household work also. Some of them have full time jobs
to earn a living.
3) Lack of self-confidence: -
Women tends to have less self confidence in comparison to men. In
sports and every aspects of life self-confidence is must.
6) Social discrimination: -
Our society did not allow women to go out of their homes and pursue
their ambitions. They were supposed to be confined to home and kitchens.
MENARCHE: -
Menarche is the first period or first menstrual bleeding that a young girl has.
Menarche usually occurs approximately at the age of 12 years, it may be happen at
early age ie. 8 to 9 years or may be late during the age of 16 years.
It is also known fact that delayed menarche may succeed in sports such as
gymnastics, athletics etc. and those women who have early menarche have an
advantage in sports such as swimming, synchronised swimming and rowing because
these activities required adipose tissue.
MENSTRUAL DYSFUNCTION: -