1.-Role-of-PE-in-Managing-Ones-Stress-Copy

HEALTH OPTIMIZING PHYSICAL EDUCATION 11 Quarter 2, 1 st Semester
The Role of Physical Activity in

Managing One’s Stress
Prepared by: Shirmaine P.

At the end of the lesson, the learners are expected to:

Describes the role of physical activity assessments
in managing one’s stress
Self-assesses health-related fitness (HRF) status,

barriers to physical activity assessment
participation and one’s diet
Engages in moderate to vigorous physical activities

(MVPAs) for at least 60 minutes most days of the
week in a variety of settings in- and out-of school
PROCESS QUESTION
Which of the following refers to the
feeling of being under abnormal
pressure?
A. Anxiety
B. Nervousness
C. Problem
D. Stress
D. Stress
PROCESS QUESTION
Which of the following is NOT stressful
aspect of life?
A. an argument with your family
B. engaging in physical activities
C. existing financial worries.
D. increased workload
B. Engaging in physical activities

WHAT IS STRESS?
Stress is a feeling of being under
abnormal pressure. This pressure can
come from different aspects of your day
to day life. S u c h a s a n i n c r e a s e d
workload, a transitional period, an
argument you have with your family or
new and existing financial worries.
WHAT IS STRESS?
S t r e s s a ff e c t s u s i n a n u m b e r o f w a y s ,
b o t h p h y s i c a l l y a n d e m o t i o n a l l y, a n d
in varying intensities.
Research has shown that stress can
sometimes be positive. It can make
you more alert and help you perform
better in certain situations.
WHAT IS STRESS?
Excessive or prolonged stress can

contribute to illness such as heart
disease and mental health problems
such as anxiety and depression.
Some common symptoms of stress
include sleeping problems, sweating or
a change in appetite.
EXERCISE FOR STRESS
When stress affects the brain, with its many nerve

connections, the rest of the body feels the impact
as well. So, it is logical to say that if your body feels
better, so does your mind. Exercise and any
physical activity produce endorphins chemicals in
the brain that act as natural painkillers
EXERCISE FOR STRESS
Exercise also improves the ability to sleep, which

in turn reduces stress. Meditation, acupuncture,
massage therapy, even breathing deeply can
cause your body to produce endorphins.
Conventional wisdom holds that a workout of low

to moderate intensity makes you feel energized
and healthy.
EXERCISE FOR STRESS
Scientists have found that regular participation in

aerobic exercise has been shown to decrease
overall levels of tension, elevate and stabilize
mood, improve sleep, and improve self-esteem.
Even five minutes of aerobic exercise can stimulate
anti-anxiety effects.
STRESS VS. ANXIETY
Stress is a response to a challenging

situation, while anxiety is often a
persistent feeling of fear or worry
for no apparent reason.
These two conditions
require different treatment
approaches.
PHYSICAL ACTIVITY
Physical Activity (PA) is defined as any
bodily movement produced by
skeletal muscles that require energy
expenditure. There are two components to
physical activity that needs to consider:
Aerobic Fitness
Strength and Balance
AEROBIC FITNESS
Usually includes moderate to vigorous activity

that makes you feel a bit warm, causes your
breathing to increase and your heart rate to
increase.
Example: walking, hiking, running, dancing,
bicycling, and playing sports.
STRENGTH AND BALANCE

This is often the forgotten component of
physical activity, but it is an essential part and
has many benefits.
Examples:
• Standing with your weight on one leg and
raising the other leg to the side or behind.
• weightlifting, bodyweight exercises, and
resistance band exercises.
Managing One’s Stress

thru Individual, Dual and
Team Sports
Prepared by: Shirmaine P. Pascua

SPORTS
Sports is an activity that requires physical
actions and skills where individual or
teams compete under a set of rules. It is
classified into individual, dual or team
sports.
INDIVIDUAL SPORTS
Individual sports- are sports played alone
without teammates.
Examples: badminton, bowling, boxing,
cycling, figure skating, golf, surfing, swimming,
track and field and wrestling.
DUAL SPORTS
Dual sports are played by two people
opposing each other. Like individual sports,
dual sports build muscular strength and
promote tactical strategy.
Examples: badminton, tennis, golf, archery,

dance, and table tennis.
TEAM SPORTS
Team Sports includes any sport where
individuals are organized into opposing teams
which compete to win. Team members act
together towards a shared objective.
Examples: Basketball, Volleyball, Football,
Tips to Manage Stress
1. Exercise – working out regularly is one of the

best ways to relax your body and mind.
Exercise can also improve one’s mood.
2. Relax Your Muscle - When you are stressed,
your muscles get tense. You can help loosen
them up on your own and refresh your body
3. Deep Breathing - stopping and taking a few

deep breaths can take the pressure off you right
away.
4. Eat Well- eating a regular; well-balanced diet
will help you feel better in general. It may also
help control your moods.
5. Take A Break - you need to plan on some real

downtime to give your mind time off from stress.
6. Make Time for Hobbies - you need to set
aside time for things you enjoy. Try to do
something every day that makes you feel good,
and it will help relieve your
stress.
7. Talk About Your Problems - if things are

bothering you, talking about them can
help lower your stress. You can talk to family
members and friends, and you can also
talk to yourself.
8. Go Easy On Yourself - accept that you can’t

do things perfectly no matter how
hard you try. You also can’t control everything in
your life. So do yourself a favor and
stop thinking so much.
TYPES OF MOTIVATION
External motivation comes from someone
else or involves gaining a reward. Examples of
external motivation include a coach yelling at
you to do pushups, winning a medal, or a
parent telling you to clean your room.
TYPES OF MOTIVATION
Intrinsic motivation literally means that the
desire comes from within. This is a trait that many
individual sport's athletes possess.
Examples include deciding to run a personal best
in a 3KM race or attempting to qualify for a big
tournament.
“By implementing proper stress

management techniques, we
can maintain emotional and
physical balance to live a
healthier, happier life.”
My Stress Management Plan

Directions: Make a plan for yourself in order for you to manage your
stress properly and healthy. (30 points)
ACTIVITIES PURPOSE OR OBJECTIVES DAY/ TIME
1.
2.
3.
4.
5.

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HEALTH OPTIMIZING PHYSICAL EDUCATION 11 Quarter 2, 1 st Semester

The Role of Physical Activity in

Prepared by: Shirmaine P.

At the end of the lesson, the learners are expected to:

Self-assesses health-related fitness (HRF) status,

Engages in moderate to vigorous physical activities

B. Engaging in physical activities

Excessive or prolonged stress can

EXERCISE FOR STRESS

When stress affects the brain, with its many nerve

EXERCISE FOR STRESS

Exercise also improves the ability to sleep, which

Conventional wisdom holds that a workout of low

EXERCISE FOR STRESS

Scientists have found that regular participation in

STRESS VS. ANXIETY

Stress is a response to a challenging

Usually includes moderate to vigorous activity

STRENGTH AND BALANCE

Managing One’s Stress

Prepared by: Shirmaine P. Pascua

Examples: badminton, tennis, golf, archery,

Tips to Manage Stress

1. Exercise – working out regularly is one of the

Tips to Manage Stress

3. Deep Breathing - stopping and taking a few

Tips to Manage Stress

5. Take A Break - you need to plan on some real

Tips to Manage Stress

7. Talk About Your Problems - if things are

Tips to Manage Stress

8. Go Easy On Yourself - accept that you can’t

“By implementing proper stress

My Stress Management Plan

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