Health Optimizing Physical Education H.O.P.

E 2 (Quarter 3 – Module 1)
The Role of Physical Activity in Managing One’s Stress

Lesson 1 Managing One’s Stress through Individual, Dual and Team Sports

STRESS
When people hear the word stress, they react differently. Some people keep on saying that they feel stressed out.
Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of your day
to day life. Such as an increased workload, a transitional period, an argument you have with your family or new and
existing financial worries. You may find that it has a cumulative effect, with each stressor building on top of one another.
During these situations, you may feel threatened or upset and your body might create a stress response. This can cause a
variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions.
Stress affects us in a number of ways, both physically and emotionally, and 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.
However, stress has only been found to be beneficial if it is short-lived. 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. Symptoms like these are triggered by a rush of stress
hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the 'fight or
flight' response.
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 and also improve the ability to sleep, which in turn reduces stress.
Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And
conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.
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.
The Role of Physical Activity in Managing One’s Stress in times of COVID-19 Pandemic
COVID-19 pandemic is an unprecedented time all across the world. Worldwide, extensive social distancing
policies are put into place, restricting people’s daily activities and worldwide pleas from governments asking people to stay
safe and stay at home. This of course means that most people will spend much of their time (if not all) at home.
These social distancing measures mean that people have far fewer opportunities to be physically active,
especially if activities such as walking or cycling as transportation means or taking part in a leisurely sports activity such
as jogging, walking the dog and going to the gym are being restricted. Furthermore, these drastic measures also make it
so much easier to be sedentary at home for long periods of time. The impact of this physical inactivity may very likely be
seen in many areas such as health and social care and the mental well-being of people all across the globe.
Although these social distancing measures are important and needed in a time such as now, our bodies and
minds still need physical activity.
What is 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: this usually includes moderate to vigorous activity that makes you feel a bit warm, causes your breathing
to increase and your heart rate to increase.
Strength and balance: This is often the forgotten component of physical activity, but it is an essential part and has many
benefits.
Physical activity may include
Active recreation,Sports participation, Cycling, Walking, Play, Dance, Gardening, house cleaning,
Carrying heavy shopping
During the COVID-19 pandemic it is even more important for all people to be physically active. Even if it is only a
short break from sitting at your desk and doing some walking or stretching. Doing something simple as this will:
ease muscle strain relief mental tension improve blood circulation improve muscle activity helps to
give some routine to a day in these unprecedented times.
The Role of Physical Activity in Managing One’s Stress in times of COVID-19 Pandemic
COVID-19 pandemic is an unprecedented time all across the world. Worldwide, extensive social distancing
policies are put into place, restricting people’s daily activities and worldwide pleas from governments asking people to stay
safe and stay at home. This of course means that most people will spend much of their time (if not all) at home.
These social distancing measures mean that people have far fewer opportunities to be physically active,
especially if activities such as walking or cycling as transportation means or taking part in a leisurely sports activity such
as jogging, walking the dog and going to the gym are being restricted. Furthermore, these drastic measures also make it
so much easier to be sedentary at home for long periods of time. The impact of this physical inactivity may very likely be
seen in many areas such as health and social care and the mental well-being of people all across the globe.
Although these social distancing measures are important and needed in a time such as now, our bodies and
minds still need physical activity.

What is 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: this usually includes moderate to vigorous activity that makes you feel a bit warm, causes your breathing
to increase and your heart rate to increase.
Strength and balance: This is often the forgotten component of physical activity, but it is an essential part and has many
benefits.
Physical activity may include
Active recreation,Sports participation, Cycling, Walking, Play, Dance, Gardening, house cleaning, Carrying heavy shopping
During the COVID-19 pandemic it is even more important for all people to be physically active. Even if it is only a
short break from sitting at your desk and doing some walking or stretching. Doing something simple as this will:
ease muscle strain relief mental tension improve blood circulation improve muscle activity helps to
give some routine to a day in these unprecedented times.

What’s In (Week 1)
Anything else I should know about managing one’s stress?
Direction: List down physical activities that help reduce one’s stress.
PHYSICAL ACTIVITIES
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
LETS TALK ABOUT THIS Managing One’s Stress thru Individual, Dual and Team Sports
There are certain sports, such as golf, bowling, and tennis that, for the most part, are considered
individual sports, which are sports played alone without teammates. Yes, there are exceptions, such as the
Ryder Cup in golf, in which two teams from either side of the Atlantic Ocean compete, but often the competition
is for an individual trophy. A sample of the thousands of individual sports includes:badminton, bowling, boxing,
cycling, figure skating, golf, skiing, snowboarding, surfing. swimming, track and field and wrestling.
Tips to Manage Stress
Exercise – Working out regularly is one of the best ways to relax your body and mind. Exercise can
also improve one’s mood. Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks
or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports.
Relax Your Muscle - When you are stressed, your muscles get tense. You can help loosen them up on
your own and refresh your body by:
• Stretching
• Enjoying a massage
• Taking a hot bath or shower
• Getting a good night’s sleep
Deep Breathing - Stopping and taking a few deep breaths can take the pressure off you right away. You’ll
be surprised at how much better you feel once you get good at it. Just follow these 5 steps:
1. Sit in a comfortable position with your hands in your lap and your feet on the floor. You may also lie
down.
2. Close your eyes.
3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere
that gives you a peaceful feeling.
4. Slowly take deep breaths in and out.
5. Do this for 5 to 10 minutes at a time.
Eat Well- Eating a regular; well-balanced diet will help you feel better in general. It may also help control
your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t
skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.
Slow Down - Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your
life and find small ways you can do that. For example:
• Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of
being late.
• When you’re driving a bike on the road, switch to the bicycle lane so you can avoid road accident.
• Break down the school requirements into smaller ones. For example, arrange this from easiest to
hardest.
Take A Break - You need to plan on some real downtime to give your mind time off from stress. If you’re a
person who likes to set goals, this may be hard for you at first. But stick with it and you’ll look forward to these
moments. Restful things you can do include:
• Meditation Spending time in nature
• Yoga Listening to your favourite music
• Tai chi Prayer
 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. It doesn’t have to be a ton of time -- even 15 to 20
minutes will do. Relaxing hobbies include things like:
• Reading
• Knitting
• Doing an art project
• Playing golf
• Watching a movie
• Doing puzzles
• Playing cards and board games
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. It’s called self-talk and we all do
it. But in order for self-talk to help reduce stress you need to make sure it’s positive and not negative.
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. And don’t forget to keep up your sense of humor.
Laughter goes a long way towards making you feel relaxed.
Eliminate Your Triggers-
Figure the biggest causes of stress in your life. Is it your job, your commute, your schoolwork? If you’re
able to identify what they are, see if you’re able to eliminate them from your life, or at least reduce them. If you
can’t identify the main causes of your stress. Make note of when you become most anxious and see if you can
determine a pattern, then find ways to remove or lessen those triggers.
Skills
One major advantage of competing in an individual sport is that the athlete can progress at his own
pace to improve skills. The skills he needs are more mental than physical. He needs autonomy, self-discipline,
focused thinking, and passion. He must work on a specific skill over and over until it is mastered. He is able to
practice as early or late as he wants. He gets to take all the credit for winning, but he is on his own and can
blame no one but himself for any lackluster performances.
Critical Elements
Individual sports also allow athletes to aim for personal goals without worrying about hurting the team.
For example, in distance running, an athlete will commonly shoot for a personal best (known as a PB) several
times per year. In fact, individual athletes are often said to be competing against themselves. They do have
competitors to beat, but they also attempt to improve on their previous best performances as well.
There are two basic types of motivation. They are external motivation and intrinsic 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.
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 5K race or attempting to qualify
for a big tournament. In individual sports, there are no teammates to please or to put peer pressure upon you,
as the pressure comes from yourself.
Types of Sports
Sports is an activiy 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.
Dual sports are played by two people opposing each other. More so, dual sports develop teamwork and
coordination since it needs both to win the the game. Like individual sports, dual sports build muscular strength
and promote tactical strategy. Examples of individual and dual sports are badminton, tennis, pickle ball, golf,
archery, dance, cross-country skiing and table tennis.
Examples of Sports
Sports Indivdiual Dual Team
Badminton / / /
Basketball /
Bowling / /
Boxing / /
Football /
Lawn Tennis / / /
Track and Field / /
Table Tennis / / /
Skating / / /
Softball /
Swimming / /
Volleyball /
Volleyball (beach) /
Assessment (Week 2)
Directions: Choose the letter of the correct answer. Write your answer on your answer sheet.
1.It is a feeling of being under abnormal pressure.
A. abnormalities
B. behavioral problems
C. sadness
D. stress
2. Based on the lesson, stress affects us in a number of ways, both ___________ and ___________
A. physically and biologically
B. physically and emotionally
C. physically and holistically
D. physically and spiritually
3. Excessive or prolonged stress can contribute to illness such as heart disease and mental
health problems such as ________ and _______.
A. anxiety and depression
B. depression and emotion
C. emotion and anxiety
D. psychosis and dementia
4. 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
_______.
A. analysis
B. destruction
C. esteem
D. focus
5. It is defined as any bodily movement produced by skeletal muscles that require energy
expenditure.
A. Aerobics activity
B. Dance lesson
C. Physical activity
D. None of the above

6. It is an exercise that usually includes moderate to vigorous activity that makes you feel a bit
warm, causes your breathing to increase and your heart rate to increase. A. aerobic exercise
B. aerobic fitness
C. fitness
D. zumba
7. It pertains to sports played alone without teammates.
A. Dual
B. Individual
C. Team
D. Trio
8. This type of sports can be played by two people opposing each other, More so, it also
develops
teamwork and coordination since it needs both to win the game.
A. Dual
B. Individual
C. Team
D. Trio
9. This is a sport where individuals are organized into opposing teams which compete to win. A.
Dual
B. Individual
C. Team
D. Trio
10.Knowing how to manage time properly and identifying the priorities associated with proper
__________ is considered one of the best remedy to fight and reduce stress.
A. Analysis
B. Composition
C. Performance
D. Physical activities
IDENTIFICATION:
Directions: Identify the word or group of words being described. Write your answer on your answer
sheet.
____________ 11. It refers to 2 hours and 30 minutes of moderately intense activities like brisk walks
or 75 minutes of a more vigorous activity like swimming laps, jogging or other physical activities.
____________ 12. It is a feeling after stretching enjoying a massage, taking a hot bath or shower and
getting a good night’s sleep.
_____________13. This exercise usually includes moderate to vigorous activity that makes you feel a
bit warm, causes your breathing to increase and your heart rate to increase.
_____________14. It is a physical fitness component that is often times forgotten in physical activity,
but it is an essential part and has many benefits.
____________ 15. This is the activity that follows the steps below:
a. Sit in a comfortable position with your hands in your lap and your feet on the floor. You
may also lie down. b. Close your eyes.
c. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass,
or anywhere that gives you a peaceful feeling. d. Slowly take deep breaths in and out.
e. Do this for 5 to 10 minutes at a time

____________ 16. It is a type of motivation that comes from someone else or involves gaining a
reward.
___________ 17. It is a type of motivation that literally means that the desire comes from
within.
____________18. This type of motivation involves coach yelling at you to do push ups,
winning a medal, or a parent telling you to clean your room. ____________19. This type of
motivation involves personal trait that an athlete possesses such as determination and the
desired to win.
____________20. It is an activity that requires physical actions and skills where individual or
teams compete under a set of rules.

What I Know (Week 3)

Directions: Identify the concept being asked in each statement. Choose and write the letter of the
correct answer on a separate sheet of paper.

1. Which of the following refers to the feeling of being under abnormal pressure?
A. Anxiety
B. Nervousness
C. Problem
D. Stress
2. 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
3. Research has shown that stress can sometimes be positive. It can make you more alert
and help you perform better in certain situations. Which best describes the statement?
A. False
B. True
C. No connection
D. Partly yes
4. To which of the following does excessive or prolonged stress contribute to?
A. composed C. illness
B. feeling relaxed D. self-motivated

5. What is a sports that can be played alone without team mates?

 A. Dual
B. Individual
C. Group
D. Team
6. Which of the following help reduce stress?
A. Participating in physical activities
B. Managing an event
C. Solving a personal problem
D. None of the above
7. Which of the following is promoted by engaging in an active physical activity?
A. Active life style
B. Good health
C. Socialization
D. All of the above
8. What is a sports that is played by two people opposing each other?
A. Dual
B. Individual
C. Single
D. Team
9. What is the process of making arrangements or preparations for an event or activity in a
systematic way, especially on a large scale?
A. Anti- Smoking Campaign
B. Camping
C. Organize
D. Plan
10. What is the capacity of individual to perform daily task effectively without undue fatigue?
A. Aerobics Exercise
B. Physical fitness
C. Physical education
D. Sports
For numbers 11-20. Classify the following physical activities into Moderate Physical Activities
or Vigorous Physical Activities. Write MPA for moderate physical activities and write VPA for
vigorous physical activities
11. ___Jumping Rope 16. ___Playing friendly basketball
12. ___Walking briskly 17. ___Hiking uphill with backpack
13. ___Biking slowly 18. ___Ballroom dancing
14. ___Race Walking 19. ___General Gardening
15. ___Competitive basketball 20. ___Running