Lesson 1: Managing Stress Through Sports PDF

LESSON 1 Managing One’s Stress through Individual, Dual, and Team Sports Prepared by: Ms. Joselle T. Ignacio, LPT  After going through this lesson, you are expected to: 1. Describe the role of physical activity assessments i...

LESSON 1 Managing One’s Stress through Individual, Dual, and Team Sports Prepared by: Ms. Joselle T. Ignacio, LPT  After going through this lesson, you are expected to: 1. Describe the role of physical activity assessments in managing one's stress. PEH11FH-IIf-5 2. Know how to manage one’s stress through participating in individual dual and team sports. PEH11FH-IId-t-14  “The greatest weapon against stress is our ability to choose one thought over another.”  Stress It 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.  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. Is there anything else I should know about managing one’s stress? 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. EXERCISE Working out regularly is one of the best ways to relax your body and mind. Exercise can also improve one’s mood. Working up to 2 hours and 30 minutes of moderately exercise or 75 minutes of a more vigorous exercise RELAX YOUR MUSCLES When you are stressed, your muscles get tense. You can 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 surprise at how much better you feel once you get good at it.  DEEP BREATHING 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.  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, fruits, whole grains, and lean proteins for energy.  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. TAKE A BREAK You need to plan on some real downtime to give your mind time off from stress. Look forward to these moments.  TALKING ABOUT YOUR PROBLEMS If things are bothering you, talking about them can help lower your stress.  GO EASY ON YOURSELF Accept that you can’t do things perfectly, no matter how hard you try.  ELIMINATE YOUR TRIGGERS Figure the biggest causes of stress in your life. 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  Activity 1 Reflection! 1. When my stress is properly handled, I think… _________________________________________ _________________________________________ _________________________________________  Physical Activity It 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:  1. Aerobic Exercise 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.  2. 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 , or Carrying heavy shopping.  Sports It 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. Types of Sports  Dual Sports It is a type of sports that are played by two people playing against each other. It develop teamwork and coordination, since it needs both to win the game. Examples of individual and dual sports are badminton, tennis, golf, archery, dance, and table tennis.  Team Sports It includes any sport where individuals are organized into opposing teams which compete to win. Team members act together towards a shared objective.  Team Sports 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.  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 engaging in physical activities is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. 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 2 Directions: List down the benefits of engaging in physical activities. Write your answers on a 1/2 sheet of paper. 1.____________________________ 6.____________________________ 2.____________________________ 7.____________________________ 3.____________________________ 8.____________________________ 4.____________________________ 9.____________________________ 5.____________________________ 10.___________________________