Learning Module 3

PHILIPPINE STATE COLLEGE OF AERONAUTICS
Institute of Liberal Arts and Sciences Physical Education Area

Learning Module 3:
Stress Management, Proper Diet and
Exercise as Coping Mechanism
LEARNING MODULE 3:
Stress Management,
Proper Diet and
Exercise as Coping
Mechanism
Prepared by:
NUR KHAN D. UMPA
Instructor
Physical Education Area
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Learning Module 3:
TABLE OF CONTENTS
TITLE REFERENCE PAGE

NO.
Introduction 1-2 5
Proper Diet for Healthy Lifestyle 2-3 6-11
Importance of Proper Diet 3 12
Stress Management 4 15
Identifying the Sources of Stress 5 16-19
TIME COMMITMENT FOR THIS MODULE
READING MATERIALS TIME

Introduction 15 mins.
Proper Diet for Healthy Lifestyle 60 mins.
Importance of Healthy Diet 15 mins.
Stress Management 20 mins.
ACTIVITIES
Vitamin Cheat Sheet 15 mins.
Dietary Meal Plan 30 mins.
Word Hunt 15 mins.
Stress Test 15 mins.
VIDEO MATERIALS
https://www.youtube.com/watch?v=fqhYBTg73fw 15 mins.
https://www.youtube.com/watch?v=Gmh_xMMJ2Pw 3 mins.
SUPPLEMENTAL VIDEOS
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TABLE OF REFERENCES
REFERENCES NO.
Physical Education and Health Book 1. Jun c. Alave 1
Physical Education 1, Nenita J. Dimapilis et. al. 2
https://www. http://hnupe.weebly.com/pe 3
helpguide.org/articles/stress/stress-management.htm 4
https://phoebemd.com/2018/06/26/taking-control-of-stress/ 5
TABLE OF FIGURES
REFERENCES FIGURE
NO.
https://versus.com/en/news/everything-you-need-to-know-to-stay-healthy 1
https://byjus.com/biology/differences-between-catabolism-and-anabolism/ 2
https://clubalthea.com/2016/09/14/anabolic-and-catabolic-process- 3
hormonesand-exercise/
https://www.basicknowledge101.com/categories/vitamins.html 4
https://www.mindyog.com/blog/what-is-stress-management/ 5
http://www.korefacts.com/stress-management/ 6
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Learning Module 3:
HONESTY CLAUSE
As members of the academic community, the students are expected to recognize and
uphold standard of intellectual and academic integrity. The state college assumes that as a
basic and minimum standard of conduct in academic matters, the students should be honest
and that they submit for the credit the products only of their own efforts.
INFORMED CONSENT FOR EXERCISE PARTICIPATION
I desire to engage voluntarily in the exercise program for Physical Education 1- Physical Fitness and
Wellness in order to attempt to improve the level of my fitness. I understand that activities are designed to
place a gradually increasing workload on the cardiorespiratory system and to thereby attempt to improve
its function. The reaction of the cardiorespiratory system to such activities can’t be predicted with
complete accuracy. There is a risk of certain changes that might occur during the following exercise.
These changes might include abnormalities of blood pressure or heart rate.
I understand that the purpose of the exercise program is to develop and maintain cardiorespiratory
fitness, body composition, flexibility, and muscular strength/endurance. A specific exercise plan will be
given to me, based on my needs and interests and my doctor’s recommendations. All exercise programs
include warm -up, exercise at target heart rate, and cool-down (except for muscular strength and
endurance training, in which target heart rate is not a factor). The programs may involve participation in
exercise fitness, rhythmic aerobic exercise, or choreographed fitness classes; or calisthenics or strength
training. All programs are designed to place a gradually increasing workload on the body in order to
improve overall fitness and muscular strength. The rate of progression is regulated by exercise target
heart rate and/or perceived effort of exercise.
I understand that I am responsible for monitoring my own condition throughout the exercise program,
and should any unusual symptoms occur, I will cease my participation and inform the instructor of the
symptoms.
In signing this consent form, I affirm that I have read this form in its entirety and that I understand the
nature of the exercise program. I also affirm that my questions regarding the exercise program have been
answered to my satisfaction.
In the event that a medical clearance must be obtained prior to my participation in the program, I agree
to consult my physician and obtain written permission from my physician prior to the commencement of
any exercise program.
CONFORME: DATE:
Signature over Printed Name
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Learning Module 3:
LEARNING OUTCOMES
Course Learning Outcomes (CLO)
CLO 3. Demonstrate deep understanding, knowledge and
competency in exercises and fitness strategies needed to

perform a variety of physical activities throughout a Module Learning Outcomes (MLO)
lifespan.
Topic
CLO 7. Evaluate the need for and
Learning
process the ability to engage in lifelearning. -long
Outcomes
CLO 8. Apply the information about the importance of (TLO)
fitness, health and nutrition throughout a person’s lifespan.
CLO 9. Display interest in monitoring the level of Physical MLO 1. Identify the concept of TLO 1. Identify Proper
Fitness and Wellness Diet for
CLO 10. Manifestmaintain or develop one’s fitness and a Diet. Healthy Lifestyle
commitment to
MLO 2. Analyze the concept and TLO 2.
Discuss and Prepare importance of diet Proper Dietary
wellness level. CLO 11. Gain an appreciation for making Plan
healthy lifestyle choices MLO. 3 Create personal dietary TLO 3. Distinguish the
plan Importance of Proper Diet and
MLO 4. Discuss stress Create Personal Dietary
Plan management by identifying, TLO 4.
Identify the Importance differentiating each concepts
and of Stress Management for a assess their
management skills. Healthier Life MLO. 5
Perform the exercises TLO. 5 Discuss Stress
properly. Management and its sources.
TLO 6. Distinguish the 4 A’s of
Stress
Management
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Learning Module 3:
INTRODUCTION
Importance of Physical Fitness
Through regular exercises, physical fitness helps the individual:
1.Proper growth of young bones and muscles.

2.Improve the ability to avoid and recover from illnesses and accidents.
3.Improve posture and appearance by strengthening muscles that support the body.
4.Minimize stress response.
5.Maintain proper body weight.
6 . P r e v e nt he a r t a i l me n t .
7.Improve organic functions.
8 . D e la y t h e a g in g p r o ce s s.
9.Feel good and younger as a human being.
10. Experience joy of participation in any recreational or sports activities
The HELP Philosophy: The HELP philosophy can provide a basis for making
healthy lifestyle change possible.
H – Health
E – Everyone
L – Lifetime
P – Personal
The H in HELP stands for health. A personal philosophy that emphasizes health can lead to
behaviors that promote it. People who believe in the benefits of healthy lifestyles are more likely
to engage in healthy behaviors. The E in HELP stands for everyone. Everyone
can benefit from healthy lifestyle, physical activity is not just for athletes it is for all people. The
L in HELP stands for lifetime. Health behaviors are most effective when practiced for a lifetime.
Young people sometimes feel immortal because the harmful effects of unhealthy lifestyles are
often not immediate.
T h e P in H E LP st a n d s fo r p e r so na l . H e a lt h l i fe st y le s s ho u ld b e ba se d o n
personal needs. It is important for each person to assist personal needs and make lifestyle changes
based on those needs
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PROPER DIET FOR HEALTHY LIFESTYLE
The relation of nutrition, diet and weight control to exercise is important in a program involving
physical activity.
Nutrition is a way in which any living thing takes

in food and uses it for growth and energy. Food
substances necessary for life are called nutrients.
Food provide us with 6 basic nutrients:
carbohydrates, fats, protein, vitamins, minerals
and water. Each has an essential function and each
interacts with the other. These foods undergo
metabolism
- a process by which digested nutrients are
converted into building materials for the body’s
tissue and the production of energy.
Figure 1. Six (6) Essential Nutrients
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Catabolism-
Is the breakdown of complex substances into more
complete substances into simpler ones, resulting
into the release of energy for muscular contraction.
Anabolism-
Is the synthesis of simple substances into more
complex substances or storing them in some form
for later use. This process provides the energy
necessary for tissue growth, maintenance and
repair.
Figure 2. Differences between Catabolism and Anabolism
Figure 3. Catabolism and Anabolism
The Three Basic Foodstuffs
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The three basic foodstuff are carbohydrates, fats, and proteins. They provide energy
For every function of human body. A good diet is composed o f 6 0 % carbohydrates, 25% fats,
and 15% proteins. It is important to understand (1) how this food metabolized (2) how energy is
generated to meet the demands of exercise depending on the particular type of activity.
Carbohydrates
Carbohydrates are the body’s most efficient source of energy. Duringdiges tion and metabolism
carbohydrates are converted into glucose, the body’sprimary source of energy. Excessive amount
of glucose is stored in the body as fats. Carbohydrates are classified as simple (sugar, honey) and
complex (starch, cellulose) Sugars are easily turned into energy and are called “quick energy
foods”. Complex carbohydrates provides vitamins and minerals in addition to the body’s principal
source of energy. Cellulose is a structural, fibrous plants and is referred to as dietary fiber.
Complex carbohydrates are digested slowly, which means that they provide more sustained
energy for a greater length of time. In the diet the main source of fibers are whole grain cereals,
vegetables, bread, camote, ubi and etc.
Fats
Fats are another component in the diet because they serve as the mostconcentrated source of
energy. They provide more than twice the calories of carbohydrate s and proteins. Fats insulates
against heat and cold, lubricates and protects the vital
internal organs and provide essential fatty acids. Fats also aid in the transport and absorption
of fatsoluble vitamins. Both plants and animals provide ready sources of fats. Saturated fats are
derived from animal sources like beef, pork, chicken, as well as fats in egg yolk and dairy
products. Unsaturated fats are generally liquid at room temperature and comes from vegetable
oil like corn, cottonseed, peanut, soybeans and etc.
Proteins
Proteins are a major structural component of all body tissue. They are needed for growth and
repair, and the production of hormones and antibodies. In general proteins are inefficient source
of energy. They are used for energy only when carbohydrates and fats are not available During
adolescence, a person needs
more proteins and is greatest during the growth spurt. The allowance decreases at 18 years of
age. There is no
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advantage to a high protein intake and excessive intake is harmful for it places stress on the
kidneys.
Our bodies are capable for producing 10 amino acids and the remaining 10must be obtained
through diet from other protein sources. Most proteins are derived from animal such as meat,
milk, fish, poultry eggs and etc. These are called complete or big quality proteins. Incomplete
protein foods usually of plant origin are low in one or more amino acids. Proteins cannot be stored
in the body and a constant replenishment is necessary.
Vitamins
Although vitamins are required in only small amount, they are essential for normal growth and
maintenance of life. They are needed in the transformation of energy and regulation of body
activities. However, vitamins do not provide energy. They are available in varying amounts in
most plant food sources. They may also be obtained from animal foods. Persons who eat a
wellrounded, substantial diet need not take extra vitamins. The most common vitamins are
thiamin, riboflavin,
niacinand ascorbic acid. Letters designate the names of vitamins. Vitamin A, B, BComplex, C,
D, E and K.Vitamins C and B Complex are water-soluble vitamins. They are transportedin the
body fluids and because of their solubility, they are not stored. So, thesevitamins should be
ingested daily. The fat-soluble vitamins are A, D, E and K. they are dissolved and then stored in
the fatty tissues. They are not active vitamins but are converted to vitamins in the body.
Deficiencies of fat soluble vitamins are
gradual, but excessive amount can be harmful. The functions, sources and deficiencies of
vitamins are discussed here.
Vitamin A – is essential for maintenance and function of epithelial cells, such as skin, hair and
mucus membranes. It helps in vision in dim light, resistance to infection, increase longevity and
delays senility. It helps in reproduction, bone growth and tooth development. Sources: fish liver
oil, green leaves and orange yellow colored foods. Deficiency can lead to night blindness, loss of
tonus and skeletal muscles, dry scaling skin, loose of appetite, anemia, kidney stones, and
increased susceptibility to infection.
Vitamin C – plays a role in tooth and bone formation and repair wound healing. Sources: citrus
fruits, tomatoes, cabbage and raw vegetables. Deficiency can cause scurvy, rough skin, joint
pain, poor wound healing, hair loss, poor iron absorption.
Vitamin D – is essential for the formation and growth of bones and teeth and the utilization of
calcium and phosphorous in the body. It is called the sunshine vitamin because ultraviolet rays
from the sun can manufacture it from substance in the skin. Sources: direct sunlight, eggs, clams,
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dairy, fish and etc. Deficiency can cause rickets in children, osteomalacia in adults, fractures in
adults.
Vitamin E – antioxidant. It prevents oxygen from chemically changing certainnecessary fatty

substances such as Vitamin A; it protects heart muscle against degeneration and assist in the
formation of red blood cells and muscle tissue. It is found in wheat germ, green leafy
vegetables, liver and etc. Deficiency andsymptoms are less of sex interest in men and
nutritional muscular dystrophy of the muscles, muscle cramps. Vitamin K – speeds up the
normal clotting of blood and the normal functioningof the liver. They are found in green
vegetables, liver, eggs, cereals and etc. Deficiency: hemorrhaging.
B1 Thiamin – aids in the release of energy from carbohydrates. Useful to correct and prevent loss
of appetite and may forms of digestive disorders. Deficiency can cause beriberi, heart failure,
can lead to edema, enlarged heart, muscledegeneration and weakness, and mental confusion.
Sources: grain cereals, meat, glandular organs and etc.
B2 Riboflavin – aids in release of energy from the three basic food stuffs. Found in milk,
vegetables, cereals, dairy and etc. Signs of deficiency cracks atcorners of mouth, sore throat, skin
rush, hypersensitivity to light, and purple tongue.
Vitamin B6 – aids in the absorption of proteins and the production of red blood cells. Found in
wheat germ, pork, liver, dried beans, bananas, and potatoes.
Deficiency can cause kidney stones, irritability, nervousness and depression, dermatitis,
convulsions, nausea.
Folacin – aids in the formation of hemoglobin and in synthesizing genetic material. Sources:
meat, liver, green vegetables, and dried beans. Deficiency can lead to anemia and diarrhea,
decrease resistant to infections.
B12 (cyanocobalamin) – help in the red blood cell formation, nervous system development. A
disease called pernicious anemia will result from lack of it, nervous system damage, fatigue, and
sore tongue. Sources: meat, fish, eggs, dairy.
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Figure 4. Vitamins
Minerals
Minerals act as body regulators and building materials for tissues. These elements are
interrelated and balance against each other in the body function. There are 14 minerals known to
be essential to an adequate diet and are found in varying amounts of foods.
Calcium and Phosphorous – are important to the bony structure including the teeth. Calcium is
essential for blood clotting and affects muscle tone and irritability. These foods are found in
milk, milk products, green vegetables, beans, peas and peanuts. Signs of deficiency stunted
growth in children bone mineral loss in adults, weakness, bone loss kidney disorders.
Sodium and Potassium – role in maintaining normal water balance between body fluids and
cells, and maintain acid-base balance of the body. Sources: meat, nuts, green leafy vegetables
bananas, salty foods and corn. Signs of
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deficiencymuscle weakness, loss of appetite, nausea and vomiting, muscular weakness,

drowsiness, paralysis.
Iron – the vital element in the metabolism. It is necessary for blood transport of oxygen and
carbon dioxide. Too little iron can result anemia and can cause tiredness and listlessness,
impaired immune function. Sources: liver, kidneys, eggyolk, dried fruit, beans, potatoes and
peas.
Fluoride – helps to harden the enamel of the teeth thus making them resistant to decay. They are
present in the soil and water supply.
Iodine – essential role in the functioning of the thyroid gland and reproduction. It contained a
thyroxin, a thyroid hormone that stimulates oxygen consumption of body tissues. Absence of
iodine results in goiter. It is found in sea foods, shell fish and iodized salt.
Copper – is associated with iron necessary for the formation of hemoglobin .Sources: kidney,
chocolate, nuts and oysters.
Sulfur – is important in the formation of amino acids.
Magnesium – involved in the protein synthesis and transmission of nerve impulses to the
muscles. They are found in green vegetables, grains, nuts and beans.
Signs of deficiency neurological disturbances, impaired immune function kidney disorders,
nauseas, weight loss and growth failure in children.
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REMEMBER!
IMPORTANCE OF PROPER DIET
Your food choices each day affect your health — how you feel today, tomorrow, and in the
future. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical
activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of
chronic diseases (like heart disease and cancer), and promote your overall health.
Most people know good nutrition and physical activity can help maintain a healthy weight. But
the benefits of good nutrition go beyond weight. Good nutrition can help:
• Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers,
and osteoporosis
• Reduce high blood pressure
• Lower high cholesterol
• Improve your well-being
• Improve your ability to fight off illness
• Improve your ability to recover from illness or injury
• Increase your energy level
VIDEO TIME!
See video link below for the discussion of importance of proper diet.
https://www.youtube.com/watch?v=fqhYBTg73fw
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ACTIVITY #1 TIME ALLOTMENT: 15

MINUTES
Identify the benefits and good sources for vitamin cheat sheet below.
VITAMIN CHEAT SHEET
VITAMINS BENEFITS GOOD SOURCES

Example: A For healthy vision, skin, bones, teeth and Liver, Eggs, Fish, Milk,
reproduction Carrots, Sweet Potatoes,
Pumpkin, Spinach
B1 Thiamin
B2
Riboflavin
B3 Niacin
B6
Pyridoxine
B7 Biotin
B9 Folate
B12
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ACTIVITY #2 TIME ALLOTMENT: 1 week
Create a one (1) week dietary plan. Follow the given format below.
Documentation is needed on this activity. Attach pictures as evidence.
DIETARY MEAL PLAN

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1
Breakfast
Meal 2
Morning
Snack
Meal 3
Lunch
Meal 4
Afternoon
Snack
Meal 5
Dinner
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VIDEO TIME!
See video link below for the discussion of importance of proper diet.
https://www.youtube.com/watch?v=Gmh_xMMJ2Pw
STRESS MANAGEMENT
WHY IS IT SO IMPORTANT TO MANAGE STRESS?
If you’re living with high levels of stress,

you’re putting your entire well-being at risk.
Stress wreaks havoc on your emotional
equilibrium, as well as your physical health.
It narrows your ability to think clearly,
function effectively, and enjoy life. It may
seem like there’s nothing you can do about
stress. The bills won’t stop coming, there
will never be more hours in the day, and
your work and family responsibilities will
always be demanding. But you have a lot
more control than you might think.
Effective stress management helps you break

the hold stress has on your life, so you can be
happier, healthier, and more productive. Figure 5. Illustration of Stress Management
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The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and
the resilience to hold up under pressure and meet challenges head on. But stress management is
not one-size-fits-all. That’s why it’s important to experiment and find out what works best for
you. The following stress management tips can help you do that.
Figure 6. Stress Management in your Life
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ACTIVITY #3 TIME ALLOTMENT: 15 MINUTES
WORD HUNT
Direction: Look for the words inside the box by encircling the jumbled word/s. These words are
related to stress management. You only have 15 minutes to finish the activity
SPA TIME MANAGEMENT

THERAPY EATWELL
NATURE EXERCISE YOGA HOBBY MUSIC
MEDITATION
J H T H E R A P Y A
S P A O I D M O O L
N O B B Q P U R G J
B L E B L I S O A Z
J A M Y E T I M E S
M O E X E R C I S E
L O V Y H A R C D E
M E D I T A T I O N
N H U R K I F I E D
P N A T U R E M Z C
M A N A G E M E N T
E A T W E L L H O P
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IDENTIFY THE SOURCES OF STRESS IN YOUR LIFE
Stress management starts with identifying the sources of stress in your life. This isn’t as
straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs,
moving, or a going through a divorce, pinpointing the sources of chronic stress can be more
complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors
contribute to your everyday stress levels. Sure, you may know that you’re constantly worried
about work deadlines, but maybe it’s your procrastination, rather than the actual job demands,
that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
• Do you explain away stress as temporary (“I just have a million things going on right
now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always
crazy around here”) or as a part of your personality (“I have a lot of nervous energy,
that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely
normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.
FOUR (4) A’S OF STRESS MANAGEMENT
While stress is an automatic response from your nervous system, some stressors arise at
predictable times: your commute to work, a meeting with your boss, or family gatherings, for
example. When handling such predictable stressors, you can either change the situation or
change your reaction. When deciding which option to choose in any given scenario, it’s helpful
to think of the four A’s: avoid, alter, adapt, or accept.
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Figure 7. Four A’s of Stress Management
AVOID unnecessary stress

While you should not try to avoid facing a stressful situation that absolutely needs to be
addressed, take some time to identify which stressors in your life you can reasonably eliminate.
✔ Learn how to say “no.” Know your limits and stick to them. Whether in your personal or
professional life, taking on more than you can handle is one of the ways to guarantee
stress. Before taking on a task, ask yourself: “Is this something I must do or just
something that I could or should do?”
✔ Prioritize your To-Do List. Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, drop tasks that aren’t truly necessary to the bottom of
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the list or eliminate them entirely if possible. You will be surprised at the weight that
falls off your shoulders.
ALTER the situation

If you can’t avoid a stressful situation, try altering it. Often, this involves changing the way you
communicate with others or respond to events in your daily life.
✔ Take control of your environment. For example, if watching the news makes you
anxious, turn off the TV. If traffic makes you tense, try taking a longer but less-traveled
route. Make an effort to find alternative ways to approach stressful tasks. While this takes
some planning, once you find something that works for you, it’ll bring immense relief.
ADAPT to the stressor

If you can’t change the stressor, try adjusting yourself by adapting to it. You will not only feel a
sense of control but will find that many things are not as stressful as they appear when you
change your expectations and attitude.
✔ Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup,
listen to your favorite radio station, or enjoy some alone time.
✔ Look at the bigger picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really worth
getting upset over? If the answer is no, focus your time and energy elsewhere.
✔ Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself
and others, and learn to be okay with “good enough.” Does this mean you will end up
letting the quality of your work suffer? Not at all. Rather, often by giving yourself a
break, you’ll find that you will be able to better focus on whatever task is at hand…and
end up with even better results.
✔ Practice gratitude. When stress is getting you down, take a moment to reflect on all the
things you appreciate in your life, including your own positive qualities and gifts. This
simple strategy is a powerful way to help you keep things in perspective.
ACCEPT the things you can’t change

Some stressors–such as a serious illness, the death of a loved one, the economy– are simply
unavoidable. In such cases, the best way to cope with stress is to accept things as they are.
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Acceptance may be difficult, but in the long run, you will see how much energy and frustration it
saves.
✔ Discover a way to benefit from each situation. When facing major challenges, try to look
at them as opportunities for personal growth. If your own actions contributed to a
stressful situation, reflect on them, learn from them, and then move on.
✔ Learn to forgive. Accept the fact that we live in an imperfect world and that people make
mistakes. Let go of bitterness and resentments. Free yourself from negative energy by
forgiving and moving on.
✔ Don’t bottle things up. If a certain thing or situation is bothering you, find a way to
communicate it to someone so that resentment and stress doesn’t accumulate. If that is
not possible, try venting to a trusted friend or write it out in a journal.
EXERCISE AS A COPING MECHANISM

GET MOVING!
When you’re stressed, the last thing you probably feel like doing is getting up and exercising.
But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend
hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good,
and it can also serve as a valuable distraction from your daily worries.
While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to
build up your fitness level gradually. Even very small activities can add up over the course of a
day. The first step is to get yourself up and moving. Here are some easy ways to incorporate
exercise into your daily schedule:
Put on some music and dance around

Take your dog for a walk
Walk or cycle to the grocery store
Use the stairs at home or work rather than an elevator
Park your car in the farthest spot in the lot and walk the rest of the way
Pair up with an exercise partner and encourage each other as you work out
Play ping-pong or an activity-based video game with your kids
While just about any form of physical activity can help burn away tension and stress, rhythmic
activities are especially effective. Good choices include walking, running, swimming, dancing,
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cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so
you’re more likely to stick with it.
While you’re exercising, make a conscious effort to pay attention to your body and the physical
(and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating
your breathing with your movements, for example, or notice how the air or sunlight feels on
your skin. Adding this mindfulness element will help you break out of the cycle of negative
thoughts that often accompanies overwhelming stress.
ACTIVITY #4 TIME ALLOTMENT: 15

MINUTES
STRESS TEST
Answer yes or no to the following questions:
Do you worry about the future?

Do you sometimes have trouble falling asleep?
Do you often reach for a cigarette, a drink, or a tranquilliser in order to reduce tension?
Do you become irritated over basically insignificant matters?
Do you have less energy than you seem to need or would like to have?
Do you have too many things to do and not enough time to do them?
Do you have headaches or stomach problems?
Do you feel pressure to accomplish or get things done?
Are you very concerned about being either well liked or successful?
Do you perform well enough in life to satisfy yourself?
Do you get satisfaction from the small joys or simple pleasures of life?
Are you able to really relax and have fun?
Scoring: Give yourself one point for each question 1 – 9 with a yes response and one point for
each question 10 – 12 with a no response.
If your score is four or more, then you may be under significant stress. You may want to find
out more about managing stress.
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Reference:
From The University of Texas Learning Center. Making the grade 101. Austin: The University
of Texas. www.utexas.edu/student/utlc/makinggrade/ Accessed 13 November 2001.
FITNESS UPDATE!
FITNESS MONITORING
Exercise Days
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push up
Wide
Squat
Burpees
Step Test
Planking
*Observe and Follow the specific instructions shown in the supplemental videos for the
execution of the exercises.

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PHILIPPINE STATE COLLEGE OF AERONAUTICS

Institute of Liberal Arts and Sciences Physical Education Area

TITLE REFERENCE PAGE

TIME COMMITMENT FOR THIS MODULE

READING MATERIALS TIME

INFORMED CONSENT FOR EXERCISE PARTICIPATION

Course Learning Outcomes (CLO)

CLO 3. Demonstrate deep understanding, knowledge and

competency in exercises and fitness strategies needed to

Importance of Physical Fitness

Through regular exercises, physical fitness helps the individual:

1.Proper growth of young bones and muscles.

PROPER DIET FOR HEALTHY LIFESTYLE

Nutrition is a way in which any living thing takes

Figure 1. Six (6) Essential Nutrients

Figure 2. Differences between Catabolism and Anabolism

Figure 3. Catabolism and Anabolism

The Three Basic Foodstuffs

Vitamin E – antioxidant. It prevents oxygen from chemically changing certainnecessary fatty

deficiencymuscle weakness, loss of appetite, nausea and vomiting, muscular weakness,

IMPORTANCE OF PROPER DIET

ACTIVITY #1 TIME ALLOTMENT: 15

VITAMIN CHEAT SHEET

VITAMINS BENEFITS GOOD SOURCES

ACTIVITY #2 TIME ALLOTMENT: 1 week

DIETARY MEAL PLAN

WHY IS IT SO IMPORTANT TO MANAGE STRESS?

If you’re living with high levels of stress,

Effective stress management helps you break

Figure 6. Stress Management in your Life

ACTIVITY #3 TIME ALLOTMENT: 15 MINUTES

SPA TIME MANAGEMENT

NATURE EXERCISE YOGA HOBBY MUSIC

IDENTIFY THE SOURCES OF STRESS IN YOUR LIFE

FOUR (4) A’S OF STRESS MANAGEMENT

Figure 7. Four A’s of Stress Management

AVOID unnecessary stress

ALTER the situation

ADAPT to the stressor

ACCEPT the things you can’t change

EXERCISE AS A COPING MECHANISM

Put on some music and dance around

ACTIVITY #4 TIME ALLOTMENT: 15

Answer yes or no to the following questions:

Do you worry about the future?

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