A Report on

Physical Education (Sports and Athletics) (BPEK559)

in partial fulfillment for the Completion of B.E V Semester

In
Electronics and Communication Engineering

By
MD Ifran
(3GN22EC041)

Under the Guidance of

Prof. Santosh Yadav
Professor, E&CE Dept.,
Guru Nanak Dev Engineering College, Bidar

Department of Electronics and Communication Engineering

Guru Nanak Dev Engineering College Bidar, Karnataka, INDIA
2024-25
 Department of Electronics and Communication Engineering
Guru Nanak Dev Engineering College, Bidar
Karnataka, INDIA

CERTIFICATE

This is to certify that MD Ifran (3GN22EC041) is a bonafide Student of Department of Electronics

and Communication Engineering, Guru Nanak Dev Engineering College, Bidar, Karnataka, INDIA
has satisfactorily completed the course ntitled “Physical Education (Sports and Athletics)
(BPEK559)” submitted to Visvesvaraya Technological University, Belagavi in partial fulfillment for
the Completion of B.E III semester in Electronics and Communication Engineering, VTU, Belagavi
for the academic Year
2024-25.

Course In-charge Head of the Department

Prof. Santosh Yadav Dr. Kishan Singh
 RECREATIONAL ACTIVITIES

A . POSTURAL DEFORMITIES:
Posture refers to an individual’s physical position while standing, resting,
moving, or sleeping. Good posture is a position held without any sense of effort
that brings about a sense of comfort to the person. The body’s efficiency is
directly related to an individual’s health status. By maintaining good posture,
the body’s various organs receive rest, and the body does not become quickly
tired, resulting in the person maintaining good health. Various minor aspects
such as correct sitting posture also contribute to increasing the efficiency of a
person. There is no universally accepted hard norm for body postures.

Most Frequently Occurring Postural Deformities

Knock knees– Knock knees, also known as Genu Valgum, is a postural

deformity in which the legs are curved inward, and the knees collide while
walking or sprinting. From birth to 18 months, it is common for the hip, knee,
and ankle to rotate outward. This alignment often turns neutral between the ages
of 18 and 24 months. Between the ages of two and five, an inward-turning
alignment as usual. As the infant grows, the alignment returns to neutral.
Causes of Knock Knees

• Rickets
• Childhood obesity
• Early-onset of muscular or ligament weakening
• Knee injuries and fractures
• Inadequately balanced diet
• Flat foot
Precautions while Dealing with Knock Knees

• A well-balanced diet should be followed

• Infants should not be compelled to walk at a very young age
 • A well-balanced diet should be followed
• Maintain a straight posture while carrying a load
• Never consume an excessive amount of food
• Maintain a healthy weight
Treatment of Lordosis and Lordosis Exercise

• At least ten times, touch your toes

• Conduct sit-ups regularly
•
Stand straight and place your hands on your feet
• Regularly practise Hal asana, Paschimottanasana, and Viparita Karani
asana
Rounded shoulders – Round shoulder’s Postural deformity characterized by
round shoulders and, at times, the appearance of being bent forward is known as
shoulder around shoulder or arm around the shoulder. Your search for repairing
rounded shoulders has ended at the correct location. Without undergoing
surgery, you may correct your rounded shoulders. For the therapy of rounded
shoulders, see the round shoulder exercise provided below.
Causes of Rounded Shoulder

• As a result of genetics
• By dressing in clothing that is too tight
• By putting one’s feet on the wrong furniture
• By walking and sitting in a bowed posture
• A lack of regular physical activity
Precautions for Rounded Shoulder

• Never sit, stand, or walk in a bent posture

• Dress in garments that are not too tight
• When you’re sitting, always choose the appropriate furniture
Treatment for Rounded Shoulders and Workouts for Rounded Shoulders
include
 • Keep the tips of your fingers on your shoulders and surround your elbows
in a clockwise and anticlockwise movement for an equal number of
repetitions on either side
• Continue holding the horizontal bar for some time
• Yoga for rounded shoulders – Practice Chakra asana and Dhanur asana
daily to alleviate the condition
Scoliosis – Scoliosis is a kind of postural deformity related to the spine. It is the
sideways curvature of the spine that mostly happens just before puberty. When
the spine curves more than once at different parts, it is termed multiple
scoliosis. When a person is affected by scoliosis, one-shoulder rises while the
other gets down. Bodyweight gets shifted to one side, creating more pressure on
one side.
Causes of Scoliosis

• Defects from birth

• Issues in the spine
• The difference in the size of legs
• Lifting weight from just one side of the body daily
• Improper furniture

Precautions for Scoliosis

• Don’t lift the weight from one shoulder for a longer time
• Intake proper diet and use proper furniture
• Keep on standing in the correct posture
• Avoid studying in such a position

Treatment for Scoliosis

• Hang on the horizontal bar from both hands for a few minutes
• Try swimming by using the breaststroke technique
• Do TrikonAsana and ardh chakra asana in the other directions
• Perform bending exercises

Importance of Posture
The importance of posture in a child’s life cannot be overstated. A proper body
posture gives a youngster more energy confidence and protects them from
injury. Because children’s bones and muscles are still developing, it’s critical to
focus on their posture while they’re growing.
Bad posture can cause improper spine and other body part development,
increasing the risk of arthritis later in life. On the other hand, a proper posture
will maintain their bodies aligned and lower the chance of degeneration. There
are also additional advantages that will pay out throughout their lives.
Most Common Causes of Malformations in Children

Injury – Injuries are responsible for the majority of postural deformities.

Children might get serious injuries when participating in sports or other
physical activities. Injuries like this might lead to poor posture in the future.
Disease–If a kid has had any muscle or bone illnesses, they are at risk of
developing postural abnormalities later in life. To correct their posture, they
must seek the advice of an experienced physiotherapist.
Habits – Poor sitting habits in youngsters can lead to major postural problems.
They may have picked up these behaviours from their peers or at school.
Conclusion
The term “deformity” refers to the abnormality of any biological component, a
body portion, or joint. There are numerous postural variations. Bowlegs, knock
knees, flat feet, scoliosis, lordosis, and kyphosis are all examples of deformities.
Common postural deformities such as stated above can prove to hinder daily
chores; however, with proper exercises and consultation from a doctor, such
postural deformities can be resolved. A proper posture will maintain their
bodies aligned and lower the chance of degeneration. Postural deformities can
be caused by factors other than birth, such as injury, habits or a disease

B . STRESS MANAGEMENT:

Stress management offers a range of ways to help you better deal with stress
and difficulty, also called adversity, in your life. Managing stress can help you
lead a more balanced, healthier life.
Stress is an automatic physical, mental and emotional response to a difficult
event. It's a common part of everyone's life. When used positively, stress can
lead to growth, action and change. But negative, long-term stress can lessen
your quality of life.

Stress management approaches include:

• Learning skills such as problem-solving, focusing on important tasks

first and managing your time.
• Improving your ability to cope with difficult events that happen in
life. For example, you may learn how to improve your emotional
awareness and reactions. You also may learn how to increase your
sense of control. And you may find greater meaning and purpose in
life and have more gratitude and optimism.
• Practicing relaxation techniques such as deep breathing, yoga,
meditation, tai chi, exercise and prayer.
• Improving your personal relationships

C . AEROBICS:
Aerobic exercise is a physical activity that uses your body’s large
muscle groups, is rhythmic and repetitive. It increases your heart rate
 and how much oxygen your body uses. Examples of aerobic
exercises include walking, cycling and swimming. It reduces your
risk of heart disease, diabetes, high blood pressure and high
cholesterol
What is the difference between aerobic and anaerobic exercises?

Aerobic and anaerobic are terms that define how your body produces

energy. Aerobic means “with oxygen.” When you participate in a

continuous activity
that increases your heart rate, your cells use oxygen to produce energy. An
example of aerobic exercise is walking.

Anaerobic means “without oxygen.” When you engage in a quick, high-

intensity
example activity, your cells aren’t using oxygen to produce energy. An
First, it is important to establish the difference between running and
of an anaerobic exercise is lifting weights.
jogging. If you are running slower than a nine minute mile, Dr.
Cooper would suggest that you are jogging.

Running and jogging are both great options for aerobic conditioning.
Whether you run at the gym or outside, you are in control of setting
the intensity of your workout. When aiming to build muscle mass,
you can add more resistance or jog at an incline, along with
increasing your speed. In turn, you can build more muscle and
prolong your calorie expenditure after your workout. It is also
beneficial for you to take long strides to work your muscles through
a long range of motion. This can help prevent strain and tightness in
your muscles.

If you want to relieve pressure on your joints from the pounding of

running, try using an elliptical trainer. Watch a video to learn the
proper form and how to reap optimum benefits.

4. Outdoor Cycling
If you suffer from joint problems, cycling can be a great activity due
to a reduced pressure on your joints and muscles. In outdoor cycling
you must overcome the resistance of the bike, along with propelling
your body weight.

To get the most out of your workout, Dr. Cooper recommends

aiming for a cycling speed slightly above 15 miles per hour to
receive the most aerobic benefits.
 5. Walking
Walking is a great way to get in shape while applying minimal stress
to your joints. Whether you are young or old, active or inactive,
walking can be done by almost anyone, anywhere.
Although it can take longer to reach the same aerobic benefits from
walking as opposed to running, you can make your workout more
challenging by increasing your incline on a treadmill or walking up
more hills outside.

D. TRADITIONAL GAMES:

In this modern era, there is an increasing trend towards the usage of modern
games and technology. However, some individuals assert that traditional games
are more advantageous in enhancing children's abilities than modern games.
From my perspective, I firmly agree with this view.

To begin with, traditional games have been played for generations and have
proven to be effective in expanding children's abilities. These games are usually
simple and require minimal equipment, such as hide and seek or hopscotch.
Unlike modern games that involve technology, traditional games encourage
children to interact and communicate with each other. For instance, playing
team games such as Capture the Flag helps children to learn important social
skills like teamwork, communication, and leadership.

Furthermore, traditional games are more physically demanding than modern

games. Children who participate in traditional games are more active, which can
lead to better physical development. It also helps them to develop fine motor
skills, hand-eye coordination, and balance. For example, playing with tops or
yo-yos helps children develop hand-eye coordination and fine motor skills,
which are essential for their growth and development.
However, it should be noted that modern games are not entirely
without benefits. For instance, they can help children develop their
problem-solving skills and creativity. But despite these benefits, these
games are often highly addictive and are played with electronic gadgets
which can have detrimental effects on a child's health. Such games also
encourage youngsters to stay indoors rather than go out and take part
in physical activities.
In conclusion, traditional games are an excellent way for children to develop
their abilities. By playing these games, children can improve their social skills,
physical abilities, and cognitive skills. Therefore, I firmly believe that
traditional games are superior to modern games in helping children's
development