Stress Management Guide PDF

**REVIEWER** **ACCORDING TO WORLD HEALTH ORGANIZATION (WHO)** **STRESS IS A NATURAL HUMAN RESPONSE THAT PROMPTS US TO ADDRESS CHALLENGES AND THREATS IN OUR LIVES.** **Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of your day-to-day life. Such...

**REVIEWER** **ACCORDING TO WORLD HEALTH ORGANIZATION (WHO)** **STRESS IS A NATURAL HUMAN RESPONSE THAT PROMPTS US TO ADDRESS CHALLENGES AND THREATS IN OUR LIVES.** **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.** **Stress affects us in a numerous of ways, both physically and emotionally, and in varying intensities.** **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.** **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.** **Physical Activity (PA) is defined as any bodily movement produced by skeletal muscles that require energy expenditure.** **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** **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.** **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.** **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.** **ATHLETICS Brief History, Athletics is composed of sports involving running, walking, jumping, and throwing. It is a group of sports divided mainly in what is popularly known as track and field and it has been played centuries ago in a sports competition. In 776 B.C, Greeks started to promote track and field and it opened the Olympic Games. Since then, it has been staged every four years until 394 A.D. Athens revived the Olympic Games in 1896. After that, the Olympic Games is stage every four years.** **In the early stage, the Greeks' participation in athletics was intended to show the strong body and skills of the soldiers. The beauty of the games caught the attention and interest of more than 5000 people. Olympic Games became very competitive and in 1923 women were included in the event. The competition was under the support of the Amateur Athletics Union.** **Track and field event was introduced to the Filipinos by the Americans. It was warmly accepted as one of the events for competition. Athletics, as part of the local competition, was governed by the Philippine Athletics Track and Field Association. It followed the rules of International Amateur Athletic Federation as a world governing body for track and field athletics. Because of its worth and value, it was included as a subject in the Physical Education.** **According to MichelletheRunner.com, like ballet, running is just as graceful. Every stride and kilometer have a purpose inside a race. Each section of the race must meet specific criteria in order to complete the race in a specific time. Ballerinas have to time their steps to music; runners must time their strides to pace".** **On the other hand, Stephen Baker says, "Understanding and applying physiology could improve your running." Therefore, by combining the art of running and science-based running, a champion shall be born.** **HISTORY OF ARNIS This martial art was originated in the Philippines. The primary weapon used in this traditional martial art is the cane or baton. It also involves hand-to-hand combat grappling, and weapons disarming.** **Arnis, also known as kali or eskrima, refers to a category of Filipino martial arts that emphasizes the use of weapons -- whether it be fighting sticks, blades, or improvised weapons. In arnis, the weapons are used as an extension of the body.** **Indios used sticks to practice wielding their swords and bolos which they disguised as a folk dance.** **This is one possible reference as to how arnis developed into actual martial art. However, because of the new culture brought by our colonizers, Arnis was overshadowed and almost went out of the spotlight. : Luckily, with the rise of martial arts as a popular sport during the 1980s, arnis was able to recapture the interest of the Filipinos and the whole world in general.** **Modern Arnis is the system of Filipino fighting arts founded by Remy Presas as a self-defense system. His goal was to create an injury-free training method as well as an effective self-defense system to preserve the older Arnis systems.** **The Department of Education includes the sport as a Physical Education course. Arnis was included among the priority sports in Palarong Pambansa (National Games) in 2010 where Anyo is one of the popular ones. It is a combination of pre-arranged or choreographed striking, blocking, and body shifting techniques.** **Different styles of arnis are now being practiced all over the world. Although not as popular as other oriental martial arts, it is highly respected for its practicality and effectiveness in terms of self-defense and combat. Arnis was declared as the national sport of the country. It was approved and signed in 2009 by President Gloria Macapagal Arroyo into law. Today, the governing body of Arnis in the Philippines is the PEKAF Philippine Eskrima Kali Arnis Federation.** **EQUIPMENT** **Wooden Stick-made of rattan and measures not less than 60 cm and not more than 90 cm in length with a diameter of not less than 1.3 cm and not more than 3.8 cm. It must not have sharp edges or pointed ends.** **Foam- cushion material- should be foaming the padded sticks and shall have a maximum grip diameter not greater than 3.81 cm. for competition use.** **Head Protector-refers to a pair of protective head gear to include an impact-worthy face mask.** **Body Protector -- refers to a pair of body protector, properly cushioned to avoid injuries and the specifications shall be according to the i-ARNIS.** ** Groin and Body Protector- to avoid injuries and the specification shall be according to the i-ARNIS.** ** Forearm and chin guards- a compulsory to also avoid severe injuries while having a fight or competition** **Benefits of Arnis to a Person** ** Effective self-defense.** ** Contributes to the development of physical fitness.** ** Develops mental qualities such as alertness and precision.** ** Cultivates desirable character traits such as alertness and precision.** ** Develops mental strength and courage that allows someone to face danger and pain.** ** Develop the virtue of perseverance to the highest degree.** **FUNDAMENTAL SKILLS** **Grip: Proper hold of the stick Hold the stick one fist away from the punyo (butt) of the stick. Close the grip with the thumb.** **Basic Stance and Salutations** **Starting with the ready stance, move one foot about two feet (2\') to the left or the right direction until both lower legs are almost perpendicular to the ground. Both toes are pointing in front, the waist, and the body is facing forward. The body should not be too low or extended otherwise it will be hard to maneuver.** **Ready Stance/ Handa Stand with your feet apart parallel to the shoulder with both toes pointing forward. The knees should be straight, the waist and the body facing forward. Hands are on waist level and the hands should hold the sticks on both sides. The ready stance is commonly used when standing at ease during training or tournaments.** **Attention Stance Stand with your feet forming a 45-degree angle. Heels should be close to each other, knees should be straight, the waist and body facing forward. Shoulders are dropped to the side and both hands are at waist level. The Attention Stance is commonly used in preparation for courtesy or "bowing" at the commencement of sparring.** **Forward Stance, Forward Stance is commonly used with frontal striking or blocking techniques.** **Oblique stances can be right foot lead, which is the Right Foot Oblique Stance or it can be left foot lead which is Left Foot Oblique Stance. Oblique Stances are commonly used for forward blocking and evasion techniques.** **Straddle stances are commonly used for blocking the strikes to the side of the body.** **Side Stances are commonly used for strike deflection and evasion techniques.** **Back stances are used for blocking and backward evasion techniques.** **Types of Arnis Competitions** **ANYO or FORM - A combination of pre-arranged or choreographed striking, blocking, and body shifting techniques and blocking techniques to create a three minute single stick anyo.** **LABAN or FULL COMBAT - players are required to strike their opponents\' different body parts with one baton. Unlike other combative sports, arnis does not usually require any body contact between each player aside from the batons that they are holding.** **BADMINTON** **Did You Know? The origin of the game badminton is complex and unclear. However, the general assumption, badminton has its origins in ancient civilizations in Europe and Asia. The ancient game known as battledore (bat or paddle) and shuttlecock probably originated more than 2000 years ago.** **In the 1600s battledore and shuttlecock was an upper-class pastime in England and many European countries. Battledore and shuttlecock were simply two people hitting a shuttlecock backwards and forwards with a simple bat as many times as they could without allowing it to hit the ground.** **Modern badminton can be traced to mid-19th century British India. It was created by British military officers stationed there. A net was added to the traditional English game of battledore and shuttlecock. As it was popular in the British garrison town of Poona, the game came to be known as \"Poona\" or \"Poonai\" Initially, woolen balls were preferred by the upper classes in windy or wet conditions, but ultimately shuttlecocks took over the role of a \"ball.\" This game was taken by retired officers who got back to England. It was introduced as a game for the guests of the Duke of Beaufort at his stately home \'Badminton\' in Gloucestershire, England where it became popular. Hence, the origin of the name \"Badminton.\"** **In March 1898, the first Open Tournament was held at Guildford and the first \'All England\' Championships were held the following year.** **Badminton, A racket sport played indoors on a court by two opposing players (singles) or two opposing pairs of players (doubles), in which a shuttlecock is volleyed over a net and the competitions are presided by an umpire in British English and a referee in American English.** 1. **Game The five main categories of badminton play are men's singles, women's singles, men's doubles, women's doubles and mixed doubles. To play badminton, opposing singles players or doubles teams stand on either side of a badminton net. Players rally one shuttlecock over the net using a racket. Rally is the badminton term for volleying a shuttlecock across the net until it hits the ground. The goal is to land the shuttlecock in the marked boundaries on the opposing side of the net. One point is earned by the side that wins the rally. A badminton game scores to 21 points. Badminton matches are the best-of-three games. At the beginning of the badminton game and whenever the server's score is an even number, servers serve the shuttle over the net to the opposing player from the right side of the court. Servers serve the shuttle over the net from the left side of the court when their score is an odd number. Servers serve from the opposite side of their court when they win a rally and a point. Doubles badminton play observe the same serving rules as singles badminton play with the exception of passing the serve. Serves pass consecutively to players opposite each other on the badminton court.** 2. **Court The court is a 13.40m x 5.18m rectangle for singles and a 13.40m x 6.10m rectangle for doubles. The same court is used for Singles and Doubles contests; only the line marks differ. The court is divided into two equal parts by a net attached to the posts at a height of 1.55m.** 3. **Net, A badminton net is 2 1/2-feet deep and is raised 5 feet high across the center of the badminton court, over the net line. Often made from vinyl mesh, most nets have a leather or cotton top.** 4. **Shuttles The shuttlecock is made of a semi spherical piece of cork coated with leather. On it are attached 16 real goose feathers forming a cone. A shuttlecock must weigh between 4.74g and 5.5g.** 5. **Rackets Badminton rackets are made from lightweight materials that are known for durability such as aluminum, steel and carbon fiber. The overall length limit of a badminton racket is 26.77 inches. Standard badminton rackets must not be wider than 9.06 inches. The strings on the racket must range from.03 inches thick. The overall weight of the racket cannot exceed 3.2 oz.** 6. **Badminton Unifor, Badminton athletes wear shorts/skirts and short sleeved shirts and any combination of colors is permissible. In doubles both players must wear the same clothing, which has their name on the back of the shirts. Shoes are usually flat but there are no official standards or specifications.** **Basic badminton skills and rules are as follows.** 1. **Grip You will want to learn how to hold your racket with the forehand to hit shuttles on that side of your body and backhand to hit on the opposite side. You will use a forehand grip to hit above your head as well. You can hit the shuttle using a backhand grip with your elbow up or down. It is good to practice hitting with these grips to improve your skills.** **A. Forehand This grip is used to hit shots that are on the hand facing in the direction of the stroke and around the head shots.** **B. Backhand Grip This grip is used to hit shots that are on back of the hand facing in the direction of the stroke, with the arm across the body.** **2. Footwork Your footwork can bring more success to your game if you learn the basics of moving on the court and practice them. Your ready position should include standing in the center of the court if you are playing singles and bending your knees with your body relaxed and waiting for play. Move your feet by shuffling them or gliding from left to right and stepping or lunging forward. To move backward, go fast enough that you get behind the shuttle to hit it hard enough.** **3. Serving Fundamental Skills lOMoARcPSD\|45257872 Four types of badminton serves include: 1) the high serve to move your opponent to the back of his or her side of the court; 2) the low serve to make your opponent have to get under the shuttle; 3) the flick serve that is used occasionally to confuse your opponent who thinks you are going to hit a low serve; and, 4) the drive serve where you hit the shuttle low, fast and to the rear of the receiver\'s court as a strategy move that will result in a missed hit.** **4. Scoring A match is the best of three games. The winner of each game is the first player(s) to reach 21, by two clear points. At 20-all, the side which scores two consecutive points shall win that game. At 29-all, the side scoring the 30th point shall win that game. A point is scored by winning a rally. Points are scored regardless of who is serving and the side who wins the point serves the next point. The side winning a game serves first in the next game. Simple badminton rules include a scoring system where you play until you score 21 points.** **5. Singles To begin a singles game of badminton you will serve from the right side of the court. After the initial serve, the position depends on the server\'s score. If your score is even, you serve from the right and if it is odd you serve from the left. In addition, if the server wins the rally he will continue to serve, and if the receiver wins, the next serve goes to the receiver.** **6. Doubles In doubles play, serving goes back and forth between partners. The serving side is the same as in singles play in terms of even score serves from right and odd score from left. The serving partner alternates court sides if she continues to score during a rally and will serve until a rally is lost. When the serve comes back to the team the partner will serve next.** **7. Sports Terminologies** ** Ace: An outright point from a serve that is not even touched by the receiver.** ** Lift: A shot played from beneath the height of the net, normally played high to the back of the court.** ** Smash: A hard, overhead shot, hit directly down into the opposition's court.** ** Clear: A shot hit deep into the opponent's court.** **8, Additional Rules The Badminton World Federation rules state that there is a 60-second interval when the winning team scores the 11th point. In addition, two-minute intervals are taken between games. If a match reaches three games, there is a change of ends when the winning side scores 11 points.** **Nature, Background and History of Basketball** **Basketball is a game played between two teams of five players on a rectangular court, usually indoors. The objective of the game is to shoot a ball through a basket. It is one of the most popular and widely viewed team sport in the world.** **Shooting, passing, dribbling, rebounding, and running are the commonly used skills used in the game, as well as different positions (player positioning) defensive and offensive structure and techniques; the "center," "power forward" or "small forward are the tallest players of the team, while "point guard" or "shooting guard" are the shorter players of the team that possess the best ball handling skills and speed play.** **It was invented by the Canadian clergyman, educator, and physician James Naismith on or about December 1891, at the International Young Men's Christian Association (YMCA) Training School (now Springfield College) in Springfield Massachusetts. It was Luther Halsey Gulick, Naismith's supervisor and the College's first physical education director, who challenged Naismith to invent a new indoor game for the school's students to play during the long New England winter. The first basket used for the first game was a peach basket and a soccer ball was used for the first two years of playing basketball.** **Equipment and Facilities in Basketball** **Every Filipino love basketball. When you go around the Philippines, you can see basketball courts even in the small villages or provinces. Thus, we should be familiarized with the different equipment and facilities used in Basketball.** **Equipment in Basketball** 1. **Ball -- a ball of basketball is most of the time made of leather with the official size of 29.5 to 30 inches in circumference for men's game and 28.5 inches in circumference for women's game. It should weigh 18 to 22 ounces. When bounced off 6 feet from the floor, a well inflated ball should bounce 49 to 54 inches in height.** 2. **Uniform - When one starts coaching a basketball team, the most important requirement for a team is to have a uniform. This helps one in differentiating a team from another. A uniform consists of a jersey (shirt), shorts, numbers on the front and back of the shirts for identification.** 3. **Basketball sneakers - Basketball shoes help prevent injuries, in part, by providing adequate ankle support. High top sneakers offer the best ankle support; these shoes should also lace up to the top to help provide a snug fit.** 4. **Water Bottle - is a container that is used to hold water, liquids or other beverages for consumption. The use of a water bottle allows an individual to drink and transport a beverage from one place to another. A water bottle is usually made of plastic, glass, or metal.** **To avoid/prevent dehydration:** ** Drink a cup of water 4 hours before the game and another half-cup of water for every 10 to 15 minutes while playing basketball.** ** Replenish electrolytes like sodium and potassium which are lost through perspiration with sports drinks or enhanced water.** ** To lower your body temperature and reduce sweating use wet towels or a water mist on the skin.** ** When you're working out or exerting yourself, alcoholic and caffeinated beverages, such as coffee, tea and soda, are not recommended for optimal hydration.** 5. **Scoreboard - is a large board that displays the score in a game.** 6. **Whistles - are used by the referees to give signals on the game.** 7. **Timer -- used to regulate the playing time and track the duration of the game.** **Facilities in Basketball** **Court dimensions. The court is a flat, hard surface free from obstructions, 28m long and 15m wide, measured from the inner edge of the boundary line. Backboard and Rim. The height above the ground for the rim is 10 feet, and the rim is 18 inches in diameter. 72 inches wide by 42 inches tall is the size of the backboard, with the inner square of 24 inches wide by 18 inches tall. At the backcourt is the team's own basket, inbounds part of the backboard and the part of the playing court limited by their own end line, side lines and center line. The front court consists of the opponents' basket, inbounds part of the backboard and the part of the playing court limited by the end lines behind the opponents' basket, side lines and inner edge of the center line nearest to the opponents' basket.** **Basic Rules and Regulations of Basketball** **Basketball regulations might fluctuate slightly based on the level of competition (for example, professional rules differ from collegiate rules) or the location of the game (international rules are different from USA professional rules and the Philippines as well. These rule modifications, on the other hand, are typically variants on the core game of basketball, and the bulk of the rules discussed here can be applied to almost any game of basketball.** **RULES FOR THE OFFENSE:** **The offensive basketball team is the one that has the ball. When a player has the basketball, he or she must observe the following rules:** **1. The ball must be bounced, or dribbled, with one hand while both feet are moving. If both hands touch the ball at the same moment or the player stops dribbling, the player can only move one foot. The motionless foot is referred to as the pivot foot.** **2. The basketball player is only allowed to dribble once. In other words, once a player has stopped dribbling, he or she cannot begin dribbling again. A player who resumes dribbling is charged with a double-dribbling infraction and loses possession of the ball to the other side. After another player from either team touches or obtains control of the basketball, a player can begin another dribble. This usually occurs following a shot or a pass.** **3. The ball must remain within the boundaries of the field. If the offensive team loses the ball out of bounds, the ball is turned over to the opposing team.** **4. While dribbling, the player\'s hand must be on top of the ball. Carrying the ball occurs when a player touches the bottom of the basketball while dribbling and continues to dribble, and the player loses the ball to the opposing team.** **5. The offensive team is not allowed to return to the backcourt once they have crossed half court. A backcourt violation is what this is known as. The offensive team can lawfully reclaim the ball if the defensive team knocks it into the backcourt.** **DEFENSIVE RULES (The team without the basketball)** **Do not foul. Gaining an unfair advantage through physical contact is defined as a foul. The referee must make some decisions, but in general, the defensive player may not contact the attacking player in such a way that the offensive player loses the ball or misses a shot.** **1. Despite the fact that the foul rule is referred to as a defensive rule, it applies to all players on the floor, including attacking ones.** **2. Basketball players are unable to kick or hit the ball with their fist.** **3. No player is allowed to touch the basketball when it is falling towards the hoop or on the rim. This is referred to as goaltending. (In some games, touching the ball on the rim is permitted.)** **POINTING SYSTEM Free Throw -- 1 point Goal Shot within the perimeter -- 2 points Beyond the 3-point line -- 3 points** **Dehydration - it is an abnormal depletion of body fluids. It happens when the body loses greater amount of water than the amount being taken in. To avoid dehydration drink water before and after an exercise, replenish the electrolytes, have regular breaks, and avoid alcoholic and caffeinated beverages.** **Overexertion - it occurs when people push themselves too hard during a physical activity: sports and exercises; motion control video games such as Nintendo Wii and PlayStation Move; and hobbies like woodworking, building and remodeling. To avoid injuries because of overexertion, maintain proper posture, use safe and efficient workspaces, use proper lifting techniques, carry lighter loads, and know your body limitations** **Hypothermia - is a condition of having an abnormally low body temperature, usually caused by prolonged exposure to cold temperature. To avoid hypothermia, wear warm but breathable layers of clothing, pay attention to shivering (if severe, stop exercising and go indoors), take several breaks in an exercise to maintain core body temperature, and bring extra clothes.** **Hyperthermia - it occurs when the body\'s core temperature begins to rise. Heat stress, heat fatigue, and heat exhaustion are the stages of hyperthermia. To avoid hyperthermia, take a regular break, drink adequate water, wear comfortable clothing and find a shady place to rest.**