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HOPE 2 Q3 M1.pptx
- 1. Quarter 3–Module 1: Roles of Physical Activity Assessment
- 5. Guide Questions: 1. From the situation you have listed, what is the most uncomfortable situation that caused you of so much concern? Why? 2. How were you able to cope up with those uncomfortable situations?
- 6. 1. Stress is a reaction of the body and mind when a person encounters unkind and challenging situations that causes him to worry, be troubled, and become uncomfortable. 2. 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. This Photo by Unknow n Author is licensed under CC BY-SA
- 7. 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. This might affect someone’s well-being and can be a life- threatening. Therefore, stress management is necessary to overcome the negative feeling and improve someone’s well-being by doing physical activities such as sports
- 8. Signs and Symptoms of Stress 1. Physical – heart pounding, headache, sweating, grinding of teeth, nail biting, dry mouth 2. Emotional – anger, irritability, impatient, hard to focus, frequent crying, emotionally disturb, being pessimistic, forgetful 3. Behavioral – loss of appetite, sleep problems, overeating, restless, drug abuse, talking too fast 4. Psychological – Being constantly sad and irritated with others, low self-esteem or confidence, loss of interest in others, always wants to be alone, doesn’t like to talk, having difficulty in making decision
- 9. 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.
- 10. 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.
- 11. 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. 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: a. 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. b. Strength and balance: This is often the forgotten component of physical activity, but it is an essential part and has many benefits.
- 12. Physical activity may include a. Active recreation b. Sports participation c. Cycling d. Walking e. Play f. Dance g. Gardening h. House cleaning i. Carrying heavy shopping
- 13. Managing One’s Stress thru Individual, Dual andTeam 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. 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.
- 14. RelaxYour Muscle -When you are stressed, your muscles get tense.You can help loosen them up on your own and refresh your body by: a. Stretching c. Enjoying a massage b.Taking a hot bath or shower d. 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.
- 15. EatWell- 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 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: a. Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late. b.When you’re driving a bike on the road, switch to the bicycle lane so you can avoid road accident. c. Break down the school requirements into smaller ones. For example, arrange this from easiest to hardest.
- 16. 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 Yoga Tai chi Prayer Listening to your favourite music Spending time in nature MakeTime 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
- 17. 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.
- 18. Skills There are thousands of individual sports, and the skill requirements for each vary greatly; however, there are certain skills that apply to most individual athletes. Most have high levels of cardiovascular fitness to allow for long hours of practice and play. Most have well-toned muscles and are flexible. 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.
- 19. 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.
- 20. Types of 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. 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 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. .
- 21. A team sport includes any sport where individuals are organized into opposing teams which compete to win. Team members act together towards a shared objective. This can be done in a number of ways such as outscoring the opposing team. Team sports are practiced between opposing teams, where the players generally interact directly and simultaneously between them to achieve an objective. The objective often involves teammates facilitating the movement of a ball or similar object in accordance with a set of rules, in order to score points.
- 22. Engaging in different sports whether individual, dual or team sports is beneficial to everyone. Participating in physical activities like in individual, dual, or team sports is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be helpful when stress has depleted your energy or ability to concentrate. Knowing how to manage time properly and identify the priorities associated with proper physical activities is considered one of the best remedies to fight and reduce stress.
- 26. Assessment MULTIPLE CHOICE 1. D 2. B 3. C 4. C 5. C 6. B 7. B 8. A 9. C 10. D