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Physical Education and Health

Physical activity plays an important role in managing stress. It reduces stress by releasing endorphins which improves mood, and by imitating the body's stress response to help it cope. Exercise is a form of meditation that allows you to focus on the present moment. Regular physical activity lowers symptoms of depression and anxiety while improving sleep, which boosts stress management. Any activity you enjoy like walking, dancing, or yoga can reduce stress if made a regular part of your schedule.

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Ericka Rivera Santos
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326 views3 pages

Physical Education and Health

Physical activity plays an important role in managing stress. It reduces stress by releasing endorphins which improves mood, and by imitating the body's stress response to help it cope. Exercise is a form of meditation that allows you to focus on the present moment. Regular physical activity lowers symptoms of depression and anxiety while improving sleep, which boosts stress management. Any activity you enjoy like walking, dancing, or yoga can reduce stress if made a regular part of your schedule.

Uploaded by

Ericka Rivera Santos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PHYSICAL EDUCATION AND HEALTH

QUARTER 3
Pre-Test

I. Directions: choose among the following experiences the situation that has been a part of your life over the past
month.
1. ____ COVID 19
2. ____ Modular Distance Learning
3. ____ Lacking your activities in school
4. ____ Conflicts with siblings (sister/brother)
5. ____ Too many things to do at once
6. ____ Financial problems within the family
7. ____ A lot of responsibilities
8. ____ Struggling to meet deadlines in submission of modules
9. ____ Having your trust betrayed by a friend
10. ____ Conflicts with friends
11. ____ Separation from people you care about
12. ____ No enough leisure time
13. ____ Parents too busy with work and spend little time with you
14. ____ Not accepted by friends
15. ____ Family problem

II. After which, look at the time that you have checked and analyze those situations. What did you do to cope with
these stressors?
 It wasn’t really easy to cope up with my stress, I had to entertain myself just to feel better. But for me the best way
to cope with it is by watching anime and reading manga. I’m a weeb to be honest and I really really love watching
and reading anime to entertain myself and to also make me feel ok. I also dance and sing to my favorite musics
whenever I feel down, it’s fun and feels great to do it especially when I’m doing my modules. I’m not a great singer
nor am I a dancer, I just do those things for fun because I like it. I also talk to my parents but I mostly talk to Jade, my
favorite person in the whole wide world. We share everything and solve it together because that’s what friends are
for. Not being able to release your stress or negativity in you might not be healthy for you or even the people
around you. It’s better to ask for help or help yourself with those problems than be toxic around people that can
lead to hurting someone not physically but emotionally.

JUMPSTART
Activity 1: Word Hunt

N E T Y O G H S H H
E L S R B H K P E E
R I H D G B N A A A
V S A Q R Y D L R D
O O M N D H E P D A
U L E F X R P I T C
S A W R N I R T K H
N T Y O V E E A L E
E I G H F C S T B L
S O F E S R S I Y E
S N A D A Y I O B P
I U R E G I O N Y Y
B N F E R N N A O A
A T U Y G G E N N R
F A I L U R E S Y X

EXPLORE
Direction: Answer the following questions. Write your answers in the space provided.

1. Identify a situation where you felt stressed this past week.


 I get stressed when I couldn’t understand or finish my modules on time because I had a lot of things to do like house
works and taking care of my PWD father. I had multiple sleepless nights and couldn’t even eat my meals on time. I
started feeling pressured as piles and piles of modules kept coming every week.
2. What did you feel?
 To be honest, I felt exhausted. To the point that I started thinking of dropping out of school because of how
unhealthy I felt continuing to study. It’s like I’m not even learning everything, I’m just doing my modules and
projects for good grades.
3. What did you do about it?
 I talked to my parents about it but it didn’t really help a lot because they couldn’t understand what I’m feeling. I
started entertaining myself with different things whenever I feel stressed like watching animes and reading mangas
which are really good to be honest. I even take deep breaths whenever I feel like crying because of too much things
going on.
4. What type of physical activity did you do to overcome the stress?
 This might be a bit embarrassing but the physical activity I do is singing while dancing. I’m not really that good of
dancing because I am not a dancer nor am I a singer. I just do those things for fun.
5. Did this physical activity help you cope with stress?
 Yes, it really did. Whenever I hear some of my favorite music I’ll just start singing on top of my lungs and dance like a
crazy donkey on a party. It made me laugh and it felt good.

DEEPEN
Activity 1: Complete the Concept Map
Direction: Identify the word or words associated with the role of physical activity in managing one’s stress.

MOOD
ELEVATION

REDUCTION OF
FIGHT OR FLIGHT
RESPONSE
ROLE OF PHYSICAL ACTIVITY IN EXERCISE
MANAGING STRESS DEEP
BREATHING

MEDITATION-LIKE
QUALITIES

Activity 2: Answer the following questions. ENDORPHIN


1. In what way does physical activity help reduce the stress that a person is experiencing? RELEASE
 Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But
exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump
up the production of your brain's feel-good neurotransmitters, called endorphins.
2. What are some of the suggested exercises or physical activities that can help you manage stress?
 Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your
stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing,
jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming
PHYSICAL EDUCATION AND HEALTH
QUARTER 3

PERFORMANCE TASK #2
GAUGE [JOURNAL WRITING]
Direction: Answer the given question and have a self-reflection.

What is the role of physical activity in managing one’s stress?

Exercise increases your overall health and your sense of well-being, which puts more pep in
your step every day. But exercise also has some direct stress-busting benefits.
Doing some physical activity pumps up your endorphins. Physical activity may help bump up the
production of your brain's feel-good neurotransmitters, called endorphins. Although this function is
often referred to as a runner's high, any aerobic activity, such as a rousing game of tennis or a nature
hike, can contribute to this same feeling.
Exercise also reduces negative effects of stress. Exercise can provide stress relief for your body
while imitating effects of stress, such as the flight or fight response, and helping your body and its
systems practice working together through those effects. This can also lead to positive effects in your
body including your cardiovascular, digestive and immune systems by helping protect your body from
harmful effects of stress.
It's meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in
the pool, you may often find that you've forgotten the day's irritations and concentrated only on your
body's movements.
As you begin to regularly shed your daily tensions through movement and physical activity, you may
find that this focus on a single task, and the resulting energy and optimism, can help you stay calm,
clear and focused in everything you do. It improves your mood. Regular exercise can increase self-
confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety.
Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All
of these exercise benefits can ease your stress levels and give you a sense of command over your
body and your life.
Do what you love. Almost any form of exercise or movement can increase your fitness level
while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples
include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and
swimming. And remember, you don't need to join a gym to get moving. Take a walk with the dog, try
body-weight exercises or do a yoga video at home.
Pencil it in. In your schedule, you may need to do a morning workout one day and an evening
activity the next. But carving out some time to move every day helps you make your exercise program
an ongoing priority. Aim to include exercise in your schedule throughout your week.

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit
just as exercise conditions the body.”

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