CLUSTER 1

MODULE 4
P.E 1

LEARNING MODULE 4
Physical Education & Health:
Sources of stress, the role of Physical Activity
in Stress Management and Health – Related
Fitness and its importance

LESSONS:
1. Sources of Stress
2. The role of Physical activity in stress management
3. Health – related fitness and its importance

OVERVIEW
This module shows the sources of stress and the role of physical activity in stress
management. Stress is an inevitable part of life. Each person’s stress and how it affects them is
unique to them, and the ways of dealing with mounting stress vary greatly. It’s impossible to
eliminate, but you can learn to manage stress, and most people usually do. Stress can be decrease
by talking to friend or family, sleeping, watching movies or TV as well as eating ang listening to
music. Also, exercise may be the one most recommended by health care professionals. Health –
related fitness is all about psychology, personal health and how physical activity influences us as a
person.

OBJECTIVES
By the end of the Module, the student is expected to:

GO1. Learn the sources of stress

GO2. Appreciate the importance of having a knowledge about the sources of stress
GO3. Understand the role of physical activity in stress management
GO4. Value that physical activity helps to manage stress.
GO5. Understand the health – related fitness and its importance
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Lesson 1: Sources of stress

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Understand the source of stress

LO2. Value the sources of stress that the teens might experience
LO3. Analyze the role of physical activity in stress management
LO4. Identify the process relaxation management and applies it when you feel stress

LEARNING CONTENT
SOURCES OF STRESS
Leaving home or traveling every day,
managing finances (allowance, contributions,
tuition etc), living with roommates or relatives,
and coping with work, classes, and
relationships all put in to the normal stresses
of being a student. Additionally, it is common
for students to fell stressed and apprehensive
about wasting time, meeting expectations, or
being lonesome. Stress can also be from
exciting or positive events. Falling in love,
worries about studying college, trying to be involved in a group or peer can be as stressful to a
normal adolescent like you.

Most teens experience more stress when they perceive a situation as dangerous, difficult, or
painful and they do not have the resources to cope with it. Some sources of stress for teens might
include:

 School demands and frustrations

 Negative thoughts and feeling about self
 Changes in their body
 Problems with friends and/or peers at school
 Unsafe living environment/neighborhood
 Separation or divorce of parents
 Chronic illness or severe problems in the family
 Death of loved one
 Moving or changing schools
 Taking on too many activities or having to high expectations

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  Financial problems within the family

Some teens become overload with stress. When stress is inadequately managed, it can lead
to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol
use. The significant step in managing stress is to identify the stressor in your life.

The Role of Physical Activity in Stress Management

Exercise has many associated health benefits, among which are lower blood pressure, weight
loss and improved health of the heart. It can also be a powerful stress reduction technique. If fact,
physical activity is one of the best and most effective natural stress relief preferences.

Mood Elevation
Physical activity can improve disposition and presence of mind that reduces stress brought by
mild cases of anxiety or worry. Exercise can also improve quality of sleep.

Endorphine Release
Taking part in physical activity can result to an increase in endorphin levels. Endorphins are
chemicals or neurotranmitters released from the brain that makes someone feel good.

Meditation – Like Qualities

Exercise can be similar to a form odd meditation. Simultaneous with your involvement in an
interesting physical activity, you may discover that you are concentrating strictly on the exercise.
Troubles and doubts that may be a part of your life may not be on your mind throughout the workout.

Reduction of Fight or Flight Response

Stress, no matter how big or small, triggers your flight or fights reaction and in doing so, floods
your body with a mixture of different hormones including cortisol, adrenaline, and noradrenalin.
Exercise metabolize the hormones brought by the fight or flight response. It burns off these chemicals
so that you do not feel like fighting with someone or hiding from the world. Once these hormones
burn themselves out, you will feel at peace and prepared to face the wolrd anew.

Types of Exercise that you may try

Any physical activity that enhances the respiratory rate and causes an affirmative mental
distraction is a good choice for stress management. This includes solo activities and ones that
include a companion.
A few examples of physical activities that people can work on to reduce stress:
 Running  Swimming  Tennis
 Biking  Walking  Yoga

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 Let’s Do It!
Below are some of the activities that you can try to cope or relieve yourself from stress.

Progressive Muscle Relaxation

 Sit in a comfortable chair (or lie on the floor, or on a bed). Ensure you will not be disturbed by
other noises. If you are hearing sounds, just try ti ignore them and let them fade from your
mind. Make sure your whole body is comfortably supported – including your arms, head abd
feet. (Rest your arms on the chair’s are rest, with your feet flat on the floor – if sitting)
 Close your eyes. Feel the chair supporting your whole body – your legs, your arms, your
head. If you can feel any tension, begin to let it go. Take two slow and cdeep breaths, and let
the tension begin to flow out.
 Be aware of your head – notice how your forehead feels. Let any tension go and feel your
forehead become smooth and wide. Let any tension go from around your eyes, your mouth,
your cheeks and your jaw. Let your teeth part slightly and feel the tension go.
 Now focus on your neck – let the chair taek the weight of your head and feel your neck and
relax. Now your head is feeling heavy and floppy. Let your shoulders are wider, your neck is
longer.
 Notice how your body feels as you begin in relax.
 Be aware of your arms and your arms and your hands. Let them sink down into the chair.
Now they are feeling heacy and limp.
 Think about your back – from your neck to your hips. Let the tension go and feel yourself
sinking down into the chair. Let your hips, your legs and your feet relax and roll outwards.
Notice the feeling of relaxation taking over.
 Think about your breathing – your abdomen gently rising and falling as you breathe. Let your
next breath be a little deeper, a little slower.
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  Now, you are feeling completely relaxed and heavy. Lie still and concentrate on slow,
rhythmic breathing…

Count back from 5 to 1 an dopen eyes. Wiggle your fingers and toes, breathe deeply and
stretch. Pause before gently rising.

Activity 1.1
Do You Understand?

I. For each of the following experiences, check the phrase or situation that has been a part of your
life over the past month.
_____1. Disliking your activities in school
_____2. Lack of privacy
_____3. Being bullied in school
_____4. Conflicts with sister/brother
_____5. Being let down or disappointed by friends
_____6. Too many things to do at once
_____7. Being taken for granted
_____8. Financial problems within the family
_____9. Having your trust betrayed by a friend
_____10. Separation from people you care about
_____11. Struggling to meet your own standards of performance and accomplishments
_____12. Being taken advantages of
_____13. Not enough leisure time
_____14. Having your actions misunderstood by others
_____15. A lot of responsibilities
_____16. Dissatisfaction with academic grade
_____17. Not enough time to meet project deadlines
_____18. Not enough money to join friends in their activities like dining out
_____19. Parents too busy with work and spend little time with you

Now look at the list and the items that you have checked and analyze those situations.
How are you coping with these stressors?
Performance Activity 1.1
Complete Me! (Progressive Muscle Relaxation)
Objectives:
 Apply the progressive muscle relaxation when your stress
 Create a self – reaction essay in a short bond paper on what do you feel after doing the
Progressive Muscle Relaxation
Materials/Equipment Needed:

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  Bond paper
 Pen
 Floor matt/s
 Music (optional)
Procedure:
 Apply the Progressive Muscle Relaxation when your stress
 In a short bond paper, what does it feel after you take the Progressive Muscle
Relaxation?
 Essay is 250 – 300 words
 You will be graded based on the rubric below

W
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e
Crit o
i
Fair Good Excellent g
t
eria h
a
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t
Len Essay is Essay is 250
gth less than ------------- – 300 5
250 words
Styl Essay lacks Essay is Essay is
e organization relatively exceptionally
and has multiple well well
Stru paragraphs organized, organized,
ctur that are too most broken into
e lengthy or paragraph appropriate
too brief, s are of an and
rendering appropriat manageable 7
the essay e length, paragraphs
too difficult and the an is clear
to essay is and focus
understand relatively throughout
clear and
focused
throughout
Con Essay fails to convey Essay deals of Essay deals
tent a clear personal his/her personal with his/her
(Wh reaction. reaction about the personal
at activity but almost reaction about
to exceptionally clear. the activity in
foc an
8
us exceptionally
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in effective
rea manner.
ctio
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Tota /
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0
0

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 Lesson 2: Health – Related Fitness and Its Importance

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Understand the health – related fitness

LO2. Value the importance of health – related fitness
LO3. Evaluate the health – related fitness activities after you answer personal fitness
questionnaire

LEARNING CONTENT
Health – related fitness is all about psychology, personal health and how phsyical
activity iinfluences us a person. This is important for anyone who wants to live a physically
active lifetyles to support a higher quality of life.
Before we continue with this lesson, answer the following questionnaire. Your answer
will help you eveluate the health – related fitness activities that you are currently enganging in.
Personal Fitness Questionnaire
Instruction: Answer all questions by playing a check on the appropriate line or write your
response on the line provided. Analyze the questions and answer truthfully.

1. What is your overall physical activity level?

___Very Active ___Active
___Moderately Active ___Sedentary

2. Outside of PE class, are you engaging in a certain form of exercise. If Yes, what is it?
____________________________________________________________________________
____________________________________________________________________________

3. How will you rate your muscular strength/endurance level?

___Very Strong ___Strong
___Moderately Strong ___No

4. What about your current cardiovascular fitness level? When you do cardiovascular activities
like running, cycling, swimming etc. what do you feel?
___Excellent ___Good Average
___Fair ___Very low

5. Describe your flexibility level.

___Very Flexible ___Somewhat Flexible ___Not at All

6. How would you rate your exercise level?

___Advanced ___Intermediate ___Beginner

7. Rate your exercise activity level?

___ I exercise regularly
___ I used to exercise regularly anf I am starting again
___ I am not exercising regularly
___ I am currently starting a program

8. If you are to start a regular exercise program, what would be your priority fitness goals?
___ Apperance ___ Lose weight
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 ___ General health ___ Reduce body fat
___ Self – esteem ___ Sports performance
___ Free from sickness ___ Improve posture
___ Cardiovascular endurance ___ Flexibility
___ Muscular definition ___ Reduce stress level
___ Flexibility Others: ______________________

9. Which of the followig hinder you from pursuing a regular exercise program?
___ I get bored pretty easily when I exercise
___ I cannot realy find time to exercise
___ Family obligation
___ I get frustated because I do not see any results right away
___ Intimidated and embarrased when I exercise
___ No companion
___ I am just plain lazy
___ No equipment or materials for exercise
Others: ____________________________________

10. What equipment are available that you can use if you are to adopt a regular exercise
program?
___ Nothing ___ Exercise videos
___ Resistance balls or other home equipment ___ Jump rope
___ Treadmil or other home machine ___ Weight (dumbbells)
___ Bicycle, tennis and etc. ___ Other tools like punching bag,
gloves, and etc.

Analyze your answers. How will you decribe your physical fitness level?

Importance of health – related fitness

The health benefits of physical fitness are as follows:
 Prevention and cure of high blood pressure
 Management of body weight
 Reduces the possibility and occurrence of certain cancers such as colon cancer
 Improvement of the immune system
 Reduces the likelihood of developing cardiovascular diseases
 Reducaes the prospect of developing depresson, and enhancement of confidence and
self – worth
Aside from the list mentioned above, there are otherbenefits of being a physically fit person.
Ability to perform daily activities
An individual requires a fine level of health – related fitness for a normal lifestyle
regardless of age, gender, or sporting ability. One’s failure to sustain this could lessen his/her
quality of life. Poor fitness on the other hand also controls the capability to perform daily
activities like walking/cycling to work, shopping, and picking up the children from school, or
climbing the stairs at home.

Weight management
A decline in physical activity and metabolic rate, the body stores more fat as a person
gets older. As such, exercise and a good level of health – related fitness can take part in
weight management and it cannot be overstated. Particularly, the benefits of exercise are:
 It increase calorie usage
 Boosts fat intake
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  Contributes to an increase in the amount of lean muscle tissue
Components of health – related fitness
Fitness is complex subject. In fact, there are many definitions and explanations about it.
Health – related fitness speaks about the components of fitness, which compose our health
condition: Cardiovascular Endurance, Flexibility, Body Composition, Muscular Strength and
Muscular Endurance.

Health – related
Fitness
Body Composition Cardiorespiratory
Endurance

Flexibility Muscular Strength

Muscular Endurance

Activity 2.1
DIRECTION: Match Column A to Column B. Write your answer in the space provided before the
number.

Column A Column B
____1. Boosts fat intake A. Importance of Health – related
fitness
____2. Body composition B. Components of Health – related
fitness
____3. Prevention and cure of high blood pressure C. Weight management
____4. It increases calorie usage
____5. Muscular Endurance
____6. Cardiovascular endurance
____7. Improvement of the immune system
____8. Reduces the likelihood of developing cardiovascular diseases
____9. Contributes to an increase in the amount of lean muscle tissue
____10. Reduces the possibility and occurrence of certain cancers such as colon cancer

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 Wrapping Up
 Stress can also be from exciting or positive events.
 Most teens experience more stress when they perceive a situation as dangerous, difficult, or
painful and they do not have the resources to cope with it.
 Stress can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills
such as drug and/or alcohol use.
 Exercise has many associated health benefits
 Physical activity is one of the best and most effective natural stress relief preferences.
 Endorphins are chemicals or neurotransmitters released from the brain that makes someone feel
good.
 Any physical activity that enhances the respiratory rate and causes an affirmative mental
distraction is a good choice for stress management.
 Health – related fitness is all about psychology, personal health and how physical activity
influences us a person.
 Poor fitness on the other hand also controls the capability to perform daily activities like
walking/cycling to work, shopping, and picking up the children from school, or climbing the stairs
at home.
 Health – related fitness speaks about the components of fitness: Cardiovascular Endurance,
Flexibility, Body Composition, Muscular Strength and Muscular Endurance.

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 MODULE TEST
I. IDENTIFICATION
DIRECTION: Write TRUE if the statement is correct and if the statement is false, correct the
underline word or group of words that makes it false. Write your answer on the space provided
before the number.
_________1. Stress can also be from exciting or positive events.
_________2. Some sources of stress for teens are separation or divorce of parents
_________3. Physical activity that enhances the respiratory rate and causes an affirmative mental
distraction is a good choice for Eating habits.
_________4. Troubles and doubts that may be a part of your life may not be on your mind throughout
the workout.
_________5. Eating is one of the best and most effective natural stress relief preferences.
_________6. Health – related fitness is a prevention and cure of high blood pressure
_________7. Critical Thinking can improve disposition and presence of mind that reduces stress
brought by mild cases of anxiety or worry.
_________8. Endorphins are chemicals or neurotranmitters released from the brain that makes
someone feel desires.
_________9. Reduces the possibility and occurrence of certain cancers such as colon cancer
_________10. Teens experience more stress when they perceive a situation as dangerous,
difficult, or painful and they do not have the resources to cope with it.

II. IDENTIFICATION
DIRECTION: Identify the following statement. Choose your answer from the box below. Write it
on the space provided.
demands adolescent frustration
anxiety exercise physical activity
physical illness aggression hormones
Heath – related fitness
depression

1. Exercise metabolizes the __________ brought by the fight or flight response.

2 – 3. Some sources of stress for teen are school _________ and __________.
4. __________ has many associated health benefits, among which are lower blood pressure
and improve health of the heart.
5. ______________ can improve disposition and presence of mind the reduces stress brought
by mild cases of anxiety or worry.
6. Falling in love, worries about studying college, trying to be involved in a group or peer can be
as stressful to a normal ___________ like you.
7. __________________ is all about psychology, personal health and how phsyical activity
influences us a person.

1. – 10. Stress is inadequately managing it, it can lead to ________, withdrawal, __________,
_____________, or poor coping skills such as drug and/or alcohol use.

II. MATCHING TYPE:

DIRECTION: Match Column A to Column B. Write your answer in the space provided before the
number.

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 Column A Column B
____1. Body composition A. Importance of Health – related
fitness
____2. Boosts fat intake B. Components of Health – related
fitness
____3. Muscular Endurance C. Weight management
____4. It increases calorie usage
____5. Prevention and cure of high blood pressure
____6. Cardiovascular endurance
____7. Improvement of the immune system
____8. Problems with friends and/or peers at school
____9. Contributes to an increase in the amount of lean muscle tissue
____10. Reduces the likelihood of developing cardiovascular diseases

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 BIBLIOGRAPHY
BOOK
 Physical education (H.O.P.E 1)
 http://www.getselfhelp.co.uk/mobile/docs/DealingwithDistress.pdf

KEY TO CORRECTION
Module Activity 1.1
Answer by the students’ self – understanding and opinion
Module Activity 2.1
1. C
2. B
3. A
4. C
5. B
6. B
7. A
8. A
9. C
10. A
MODULE TEST
I. MODIFIED TRUE OR FALSE
1. TRUE
2. TRUE
3. Stress Management
4. TRUE
5. Physical Activity
6. TRUE
7. Physical Activity
8. Good
9. TRUE
10. TRUE
II. IDENTIFICATION
1. Hormones
2. Demands
3. Frustration
4. Exercise
5. Physical Activity
6. Adolescent
7. Health – related fitness
8. Anxiety
9. Physical Illness
10. Aggression

III. Matching Type

1. B
2. C
3. B
4. C
5. A
6. B
7. A
8. A
9. C
10. A

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 Self-Assessment
Use the chart below to rate your understanding of the lesson as a whole and your performance in
the various tasks.
Self-Assessment Chart
Very Satisfactor Needs
Criteria Excellent
Satisfactory y Improvement
Understandin
g of the
Lesson
Tasks
Performance

The activity I liked best is _____________________ because ____________________

___________________________________________________________________________.
The activity I need to improve on is ______________ because____________________
___________________________________________________________________________

Ex
Mode
cel Very Needs
Satisf rately
len goo Improv
Activi actor Satisf
t d ement
ties y actor
10 91- 59 and
83-72 y 71-
0- 84 below
60
92
Modul
e
Activit
y 1.1
Perfor
manc
e
Activit
y 1.1
Modul
e
Activit
y 2.1
MOD
ULE
TEST

Key to Assessment
Activi Ex Very Satisf Mode Needs
ties cell goo actor rately Improv
ent d y Satisf ement
100 91- 83-72 actor 59 and

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 y 71-
-92 84 below
60
Modul
e
Activit
ies
Perfor
manc
e
Activit
ies
MOD
ULE
TEST

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