Class 12 Physical Education Chapter 4 Postures

Class 12 Physical Education Chapter 4 Postures

 

Key Points :

• Concept of correct postures - standing and sitting.
• Advantages of correct posture.
• Causes of Bad Posture
• Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders; Lordosis, Kyphosis, Bow Legs and Scolioses.
• Physical activities as corrective measures.

4.1 Definition : Good or Correct posture is one, in which the body is so balanced as to produce least fatigue

Meaning : Correct or good posture in the position of body held without any sense of effort. The efficiency of body depends upon good posture. It is directly related to the health status of an individual. By good posture the various organs of the body get rest, the body does not yet easily tired and the person remains in good health.

A. Correct Sitting Posture : In correct sitting posture the back bone should be so the natural curve should be visible. The upper region of back
bone should be straight against back of chair. Head should in line to hip and shoulder. Arms should be balanced, the waist should touch the back of chair. Thigh should in straight line resting on seat legs should rest vertically on feet.

B. Correct Standing Posture : In correct standing posture, feet apart about 8 to 12 inches Feet should be parallel to each other and balanced evenly on both feet. Hold the head straight, chin parallel to floor, keep shoulder hips and knees in straight line. From side view ear, shoulder, hip, knee and ankle should be centred along an imaginary straight line. The centre of Gravity (C.G.) Should be with the centre of Gravity.
4.2 Advantages of Correct Posture :
(i) Good physical Appearance
(ii) Grace & Efficiency of movement-
– Physical Fitness
– Hygiene Value
– Social Value
– Economic Value
– Prevent Disorders & Diseases
– Change in mental Attitute
– Lessen the Fatigue
– Improves Speech
– Psychological Balance
– Improves Appetite
– Reduce Postural Deformities
– Better Skill perfection
– Better Selection of Players
– Good Body Balance

4.3 Causes of Bad Posture
(i) Accident
(ii) Diseases
(iii) Lack of Nutritional Diet
(iv) Wrong Postural Habit
(v) Improper Treatment
(vi) Psychological Stress
(vii) Lack of Sufficient Strength
(viii) Age Factor
(ix) Poor Eyesight
(x) Bad Shoes or Clothing
(xi) Obesity
(xii) Taking Heavy Weight on one side


4.5 Correcective Measures
A. Kyphosis - It cause humpat back of body shoulder comes forward and neck drops forward - It is also called round upper back.
B. Round Shoulders - It is the postural defect in which shoulders are projected forward.
Corrective measures -
(i) Chakra Asanas
(ii) Dhanur Asanas
(iii) Bhujang Asana
(iv) Ushtt Asanas
(v) Backward Bending
(vi) Use pillow and sleep straight
(vii) Holding the horizontal bar regularly for some line
C. LORDOSIS - Inward curvature of the spine, the abdomen is ahead of body and shoulder comes out ward and side ward, Body weight shifted back ward.
Corrective Measures - Forward Bending Asanas.
(i) Paschimotan Asanas
(ii) Halasanas
(iii) Forward Bending
(iv) Alternate Toe Touching
(v) Stoop Walking (Long Stride Walking)
(vi) Proline Lyins.
SCOLIOSIS : It is problem of spine in which vertibral column bends to sideward.
Corrective measures -
(a) Ardh Chakra Asanas
(b) Trikon Asanas
(c) Tarr Asanas
(d) Chin-ups
KNOCK KNEE : In this thigh bend inward and knees strike each other while walking & running.
Corrective measures :
(a) Vriksh Asanas
(b) Akarr Dhanur Asanas
(c) Padma Asanas
(d) Pillow Walking
(e) Outward walking
(f) Horse Riding
(g) Walking Calipers
BOW LEGS : This is the defect of legs in which legs bend outward. The space between knees widens up and legs take curve shape.
Corrective measures :
(a) Ardh chakra Asanas
(b) Garud Asanas
(c) Ardh Matsendra Asanas
(d) walking Inward
(e) Walk on bend toe of the feet
FLAT FOOT : In this default of feet person gives complete print of their foot sole over the plane surface. In flat foot the inner curve of foot bulges more than normal.
Corrective measures :
(a) Tarr Asaras
(b) Walking on sand
(c) Regular running
(d) Good quality shoes
(e) Pressure over foot
(f) Writing with foot
(g) Rope skipping
(h) Sit down hold wad of paper by toes
(i) Jumping on toes regularly
(j) Performing up and down the heels regularly

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IMPORTANT QUESTIONS 

 1 Mark Questions
Question.1. What do you mean by posture?
Answer. Posture concerns the way in which an individual carries himself while sitting, standing, walking and lying down.

Question.2. What is correct posture?
Answer. Correct posture means the balancing of body in accurate and proper manner while sitting, standing, reading, writing, walking, running or during any other action.
Question.3. What are postural deformities?
Answer. Postural deformities imply not having proper alignment of body parts. An individual who has postural deformities cannot perform his work efficiently. Some postural deformities are kyphosis, flat foot, knock knee etc.
Question.4. Define bow legs.
Answer. Bow legs is a wide gap between the knees when a person is standing with feet together. It can be observed easily when an individual walks or runs.
Question.5. What is flat foot?
Answer. Flat foot is a deformity of the feet. In this deformity, there is no arc in the foot and the foot is completely flat, which may cause pain in the foot during running and walking.
Question.6. Define the term kyphosis.
Answer. Kyphosis is a deformity of the spine in which there is an increase or exaggeration of a backward curve or a decrease of a forward curve.
Question.7. What are the causes of round shoulders? [CBSE 2012]
Answer. The causes of round shoulders are

1. Due to poor posture while working
2.  Faulty furniture
3.  Wrong habit of sitting / standing
4.  Carrying heavy load on shoulders
5. By sleeping on one side

Question.8. What are the causes of knock knee?
Answer. The causes of knock knee are

1. Weakness of muscles and ligaments
2. Overweight body
3. Lack of balanced diet
4. Lack of vitamin-D

Question.9. List three advantages of maintaining a correct posture.
Answer. Three advantages of maintaining a correct posture are

1. We will have more energy.
2.  We will feel better.
3.  It will improve flexibility of our body

Question.10. List five lifestyle and fashion fads followed by women which create bad posture. 
Answer. Five lifestyle and fashion fads causing poor posture are :

1. Wearing high heeled shoes / pencil heel shoes.
2.  Wearing tight fitting clothes.
3.  Wearing low waist jeans.
4.  Putting on very wide belts.
5.  Wearing boots.

3 Marks Questions
Question.11. A correct posture commands respect. Justify
Answer. For creating a good impression on other people so that you command respect, good appearance is a prerequisite. This good appearance, in turn, depends on the posture of an individual. This leaves a good first impression on others. Good posture also contributes to grace and efficiency in movement, which will make other people appreciate and respect you. Confident, successful and assertive people have a good upright and relaxed posture. Confidence gives you power and strength.
Conversely, when our posture shows a slump, we will soon experience low confidence, we will feel tired, low on energy, sad and vulnerable. This will show to others and make them lose respect in us.
Question.12. What are the causes of flat foot and corrective measures for this problem?
Answer. Causes of flat foot are:

1. Heaviness of the body
2.  Standing for a long time
3.  Not doing physical exercises
4. Use of poor quality footwear not having an arch.

Corrective Measures for flat foot are:

1.    Walk on sand
2.  Walking on wooden staircase
3. Walking with weight on heels and toes

Question.13. Write about postural deformities. List any four postural deformities.
Answer. Postural deformity means not having proper alignment of the body parts. An individual who has postural deformities cannot perform his work efficiently.
Four postural deformities are flat foot, kyphosis, knock knee and bow legs.
Question.14. Explain the correct posture of standing.
Answer. Correct standing posture is balanced and free from muscle or ligament strain. In this posture, the line of centre of gravity of the head, chest, abdomen and pelvis falls in a straight line. In standing position, the weight should be equally distributed between the ball of the foot and the heel. The feet should be parallel and the weight should be evenly balanced over both legs. The shoulders should be back and relaxed.
Question.15. What is correct posture of sitting?
Answer. In this posture, parts of the body, head, shoulder and hip should be placed in proper alignment with each other. The weight of the person sitting should be supported over a large area, so as to equally distribute the pressure. The backbone should be erect with the upper region of the backbone straight against the back of the chair.
Question.16. What are the main causes of poor posture?
Answer. Causes of poor posture are

1.  Injury When bone, ligament or muscle is injured, it weakens the support to that part.
2. Disease Causes the joints to lose their strength and mobility.
3.  Heredity Deformities like kyphosis and flat foot are sometimes due to hereditary factors.
4.  Overload Overwork or fatigue also results in poor posture.
5.  Lack of Exercise The maintenance of erect posture requires strength and endurance.

Question.17. Write a short note on postural deformities.
Answer. A number of postural deformities are either acquired (hereditary) or created. Each deformity demands proper attention and specific treatment for their correction. These deformities are

1. Knock knee Both the knees touch each other or overlap in the normal standing position.
2. Flat Foot The foot is completely flat with no arch in the sole.
3.  Bow legs There is a wide gap between the knees in the normal standing position.
4.  Round Shoulder The shoulder is drawn forward, the head is extended with the chin pointing forward.
5. Kyphosis There is an increased backward curvature in the dorsal or upper region of the spine
6.  Lordosis There is an increased forward curvature in the lumbar region of the spine.
7.  Scoliosis The spine bends to the side abnormally, either to the right or left.

Question.18. Write short notes on the following.
(i) Round shoulder (ii) Knock knee (iii) Lordosis
Answer.

1.  Round Shoulder It is a postural deformity in which the shoulders are drawn forward, the head is extended and the chin points forward.
2.  Knock Knee It is a postural deformity in which both the knees touch or overlap each other in the normal standing position.
3. Lordosis It is the inward curvature of spine. It is an increased forward curve in the lumbar region.

Question.19. Explain any three advantages of correct posture.
Answer. Three advantages of correct posture are

1. Development of Physical Fitness Physical fitness can be achieved if you have good posture. Balance, coordination, flexibility etc are the components of physical fitness. These can be attained easily by an individual who is having correct posture. –
2.  Improved Well Being Good posture provides good impression of your well being.
3. Improved Personality Correct posture reflects the alertness, activeness and wholesomeness of your personality.

Question.20. What are the causes of round shoulders? Explain remedial measures required to correct this deformity.
Answer. Causes of round shoulders are:

1. Due to poor posture in work
2. Faulty furniture
3. Wrong habit of sitting and standing
4. Carrying heavy load on shoulders

Remedial Measures:

1.  Stand and sit with correct posture
2. Do more exercises of shoulders like horizontal bars and the yogic exercises Chakrasan and                  Dhanurasan
3.  Do not allow the shoulders to drop
4. Hold the horizontal bar for some time.

Question.21. Mention the corrective exercises related to scoliosis.
Answer. The corrective exercises related to scoliosis are

1. Performing Trikonasana with proper technique.
2.  Stand erect with feet a few inches apart. After that, raise the left heel and left hip, extend right arm in an arch overhead to the left. Press left hand against the ribs on the left side.
3. Lie down in prone position, i.e., ori the chest. Right arm 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.

5 Marks Questions
Question.22. Explain the causes, precautions and remedies of bow legs. [CBSE 2013]
Answer. Causes In this postural defect, lower long bones of the legs get bent. It is common in children and football players. There is an unnatural gap between knees while walking and running. The main cause of this deformity is deficiency of calcium and phosphorus in the bones, which results in softening of the bones. In the case of football players, legs have to bear a lot of strain, because of which this deformity occurs. This bending or curvature of the lower bones of the legs may also be due to the disease called rickets.
Precautions and Remedies:

1. Give children extra calcium and never force infants to make them stand or walk too early in life. Growing children automatically learn to stand or walk when their muscles and bones develop proper strength to do so.
2.  Never stand for long hours. This strains the legs.

Question.23. Suggest any five physical exercises as corrective measures for kyphosis and
lordosis. [CBSE2012]
Answer. Kyphosis In kyphosis, there is an increased curvature of the dorsal chest region.
Corrective Measures:

1.  Regular and appropriate exercises.
2.  Regular yogic exercises (Chakrasana, Dhanurasana, Bhujangasana, etc).
3.  Swimming is recommended.
4. Hold your hands back in vishram position and walk consciously, then slowly stretch them backward.
5.  Leaning back on a chair and taking shoulders backwards can help to stretch the chest muscles. Lordosis It is the inward curvature of the spine with protuding abdomen, resulting in a hollow back.

Corrective Measures:

1.  Do sit ups slowly.
2. Perform Halasana and Paschimuttan asana.
3. Sitting on a chair / table, bring the head / nose close to the knees.
4. Stand to attention and touch the feet with hands.
5. Standing fully erect, bend the trunk forward and then straighten it.

Question.24. Explain any five common postural deformities.
Answer. Five common postural deformities are

1. Knock Knee It is a postural deformity in which both the knees touch or overlap each other in normal standing position.
2. Flat Foot It is a deformity of the feet. In this deformity, there is no arc in the foot and the foot . is completely flat.
3.  Round Shoulder It is a* postural deformity in which the shoulders are drawn forward, the head is extended with the chin pointing forward.
4. Kyphosis It is a deformity of the spine in which there is an increase or exaggeration of a backward curve.
5. Bow Legs It is a deformity opposite to knock knee. In fact, if there is a wide gap between the knees, the deformity can be observed easily.

Question.25. Discuss the causes and remedial measures of five postural deformities.
Answer. The causes and remedial measures of five postural deformities are

1.  Knock Knee Causes

• Weakness of muscles and ligaments
• Over weight
• Lack of balanced diet
•  Lack of vitamin-D Remedial Measures
• Keep a pillow between the knees
• Be careful while you walk and stand
• Horse riding is one of the best exercises
•  Improve your diet

2.  Flat Foot Causes

• Heaviness of the body
• Standing for a long time
• Sitting and standing in a faulty posture Remedial Measures
• Walk on heels and toes
•  Pick up marbles with toes
•  Walking on wooden staircase
•  Improve your diet

3.  Round Shoulder Causes

•  Due to poor posture at work
•  Faulty furniture
• Carrying heavy load on shoulders Remedial Measures
• Stand in correct position
• Do not allow the shoulders
• Hold the horizontal bar for some time

4.  Scoliosis Causes

•  Short leg of one side
• One side flat foot
• Hereditary defect Remedial Measures
• Perform Trikonasana
• Avoid walking with heavy weight
• Take a balanced diet

5.  Bow Legs Causes

• Putting extra weight on leg muscles
• Lack of balanced diet
• Lack of calcium and phosphorus in bones Remedial Measures
• Never stand for long time
• Use of vitamin D
• Use of balanced diet
• Proper massage should be given to a child in the early stages

Question.26. Describe the causes of Scoliosis. What are preventive measures required to avoid this?
Answer. The causes of scoliosis for various types of this deformity are:

1.  Congenital scoliosis, which is caused by a bone abnormality present at birth.
2.  Neuromuscular scoliosis, which results due to abnormal muscles or nerves. This is seen in people with cerebral palsy or having partial paralysis.
3.  Degenerative scoliosis, which may result from traumatic (i.e. injury / illness) bone collapse, previous major back surgery, or osteoporosis.
4. Idiopathic scoliosis, which is the most common type. It has no specific identifiable cause.

Preventive measures to avoid Scoliosis are:

1.  Avoid activities that require over-exertion on only one side of the body.
2.  Exercise the back muscles. Having strong and stable back muscles prevents this deformity, as the back muscles support the spinal column and hold it in its proper shape.
3. Improve your posture. Focus on sitting up straight and walking with your head up and your shoulders back.
4.  Acquire proper vitamins and minerals. Calcium contributes to keeping bones healthy, so eating foods like oatmeal, soyabean, almonds etc will keep your bones strong and stable.

Question.27. What are the 5 main causes of poor posture? Explain each cause briefly.
Answer. Five main causes of poor posture are

1. Injuries or Pain When we experience pain in our back or neck muscles or any other part of the body due to injury or any other reason, we tend to overcome the pain by holding our body in a different position. When this is continued for a long time, it can become a daily habit.
2.  Malnutrition Our spine and back need adequate nutrients to grow strong and straight. Low nutrition, particularly lack of vitamins and calcium, affects bones and muscles by not providing adequate strength and flexibility to hold our body in a correct posture.
3. Heredity If we have a family history of a particular deformity like bent back or flat foot, then, no matter how hard we try to hold our posture in a correct way, our genes prevent us. However, this can be rectified with professional help and proper exercises.
4. Excessive Body Weight Carrying extra body weight makes it difficult to maintain proper posture. People with extra weight around their stomach can have a problem with lower back pulled forward, due to the weight of the belly or hips. This is also seen in the case of pregnant women.
5. Nature of our Work Particularly if we have a desk job, we often push our neck and head forward and hunch our shoulders. In the modern age of using computers for our work, this has become a major reason. This contributes to our inability to keep our spines straight.