Health Optimizing Physical Education H.O.P.

E 2
Quarters 3 – Module 1:
The Role of Physical Activity in Managing One’s Stress
WEEK 1-2

WHAT I KNOW

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. It refers to the feeling of being under abnormal pressure coming from the different aspects of
your daily life.
a. Anxiety b. Nervousness c. Problem d. Stress
2. Which of the following is NOT a 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. It is a result of excessive or prolonged stress due to multiple tasks that cannot be managed
properly.
a. Illness b. Problem c. Unmotivated d. Inferiority Complex
5. What sports category that can be played alone without teammates?
a. Dual b. Team c. Group d. Individual
6. Which of the following help reduce stress?
a. Participating in physical activities
b. Solving a personal problem
c. Managing an event
d. None of the above
7. Which of the following engage in an active physical activity?
a. Active life style
b. Good health
c. Socialization
d. All of the above
8. What is a sport 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 systematically
especially on a large scale?
A. Anti- Smoking Campaign B. Camping
C. Organize D. Plan
10. What is the capacity of an 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
WEEK 1

Lesson
Managing One’s Stress through
1 Individual, Dual and Team Sports
STRESS
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 numerous 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 found out 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.

WHATS IN
Direction: List down physical activities that help reduce one’s stress. Write your answers on
a separate sheet of paper.

PHYSICAL ACTIVITIES
1.
2.
3.
4.
5.

The benefits of physical activities like engaging in individual, dual or team sports
and exercise in improving physical condition and fighting diseases have long been
established, and physicians have always encouraged people to stay physically active.
Participating in physical activities like in individual, dual, or team sports is also considered
vital for maintaining mental fitness, and it can reduce stress.

Direction: Copy the table below on a separate sheet of paper and list down sports activities
that can help to reduce ones’ stress.

Individual sports Dual sports Team sports

1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
5. 5. 5.
The Role of Physical Activity in Managing One’s Stress in times of COVID-19
Pandemic

COVID-19 pandemic is an unprecedented time 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, taking the dog for a walk,
and going to the gym are 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 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 be considered:

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 which 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.

Answer the following questions briefly. Write your answers on a separate sheet of paper.

1. What are the most common causes of stress during this pandemic (Covid-19)?
2. What physical activities may help people reduce the stress?
3. What is the importance of physical activity and sports in managing one’s stress?
(WEEK 2)

LET’S TALK ABOUT THIS

Managing One’s Stress through 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 look forward to these moments. Restful things you can do include:
 Meditation
 Yoga
 Tai chi
 Prayer
 Listening to your favorite music
 Spending time in nature

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, try to have a stress journal. 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
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 can practice as early or late as he
wants. Furthermore, 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 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 push-ups,
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. It includes 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 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 is a type of sports that are played by two people playing against each
other. 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, pickleball, golf,
archery, dance, cross-country skiing and table tennis. 

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 many 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 to score points.
Despite the different types of sports categories, there are still sports that can be
played either individual, dual, and team. Below are the examples:
Sports Indivdiual Dual Team
Badminton / /
Basketball /
Bowling / /
Boxing /
Football /
Lawn Tennis / /
Sports Indivdiual Dual Team
Track and Field / /
Table Tennis / /
Skating / / /
Softball /
Swimming / /
Volleyball /
Volleyball (beach) / /

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 are considered one of the best remedies to fight and reduce stress.

Activity : Identifying benefits of physical activities and

sports
Directions: List down the benefits of engaging in physical
activities. Write your answers on a separate sheet of paper.

1.____________________________
2.____________________________
3._________________________8.____________________________
4.___________________________
5.____________________________
6.____________________________9.____________________________
7.____________________________10.__________________________
_

B. My Stress Management Plan

Directions: Make a plan to manage your stress properly.
Copy the table below on a separate sheet of paper.

ACTIVITIES PURPOSE/OBJECTIVES DAY/TIME

LET’S MOVE (PERFORMANCE TASK #1)

To manage one’s stress, one can be actively participated in any physical activities.
Directions: Make a dance video using the basic skills of individual, dual and team sports.
The video should last for not more than three (3) minutes. Any music genre can be used.