Grade

11
Self-Learning Module in PHYSICAL EDUCATION AND HEALTH 2
Lesson: Stress Management
Quarter: IV Week: 1-2 Day and Time: See Class program

Learning competency/ies:
 Describes the role of physical activity assessment in managing one’s stress.
 K to 12 BEC CG: PEH11FH-IIf-5

Learning Tasks:
Study Notebook Activity Sheet/Yellow Pad
 Activity 1-2 (Week1-2), p.4
 Worksheet, pp. 5-6

I. INTRODUCTION
Hello there, Grade 11 students! In this module, you will learn how to escape life
pressures, healthy consciousness and healthy habits through SPORTS for you to become an
individual who evolves holistically. By playing sports, you will know to control tension. This
knowledge will assist you to better understand yourself and to understand what you need to
do in terms of improvements in your healthier lifestyle and stress management.

II. DISCUSSION OF CONCEPTS

Stress Management
Stress is the emotion of being unconditionally. This may take time to handle it properly. It can
also affect physically, emotionally, mentally, socially, and as well as spiritually. Stress can either be
good and bad in terms of handling it but it is more nearer to seriously affects the five aspects mentions
above. Although, stress is actually normal part of our life but still we fight and handle it in the right
way.

Causes of Stress
 Being unhappy in your job
 Having a heavy workload or too much responsibility
 Working long hours
 Having poor management, unclear expectations of your work, or no say in the decision-making
process
 Working under dangerous conditions
 Being insecure about your chance for advancement or risk of termination
 Having to give speeches in front of colleagues
 Facing discrimination or harassment at work, especially if your company isn't supportive

Life stresses can also have a big impact. Examples of life stresses are:
 The death of a loved one
 Divorce
 Loss of a job
 Increase in financial obligations
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 Getting married
 Moving to a new home
 Chronic illness or injury
 Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
 Taking care of an elderly or sick family member
 Traumatic event, such as a natural disaster, theft, rape, or violence against you or a loved one

Sometimes the stress comes from inside, rather than outside. You can stress yourself out just
by worrying about things. All of these factors can lead to stress:
 Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global
warming, typhoons, disasters and toxic chemicals on the news, it can because you to feel stressed,
especially because you feel like you have no control over those events. And even though disasters
are typically very rare events, their vivid coverage in the media may make them seem as if they are
more likely to occur than they really are. Fears can also hit closer to home, such as being worried
that you won't finish a project at work or won't have enough money to pay your bills this month.
 Attitudes and perceptions. For example, if your television set is stolen and you take the attitude,
"It's OK, my insurance company will pay for a new one," you'll be far less stressed than if you think,
"My TV is gone and I'll never get it back! What if the thieves come back to my house to steal
again?" Similarly, people who feel like they're doing a good job at work will be less stressed out by
a big upcoming project than those who worry that they are incompetent.
 Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, you're
destined to feel stressed when things don't go as expected.
 Change. Any major life change can be stressful -- even a happy event like a wedding or a job
promotion. More unpleasant events, such as a divorce, major financial setback, or death in the
family can be significant sources of stress.

Your stress level will differ based on your personality and how you respond to situations. Some people
let everything roll off their back. To them, work stresses and life stresses are just minor bumps in the
road. Others literally worry themselves sick.

SYMPTOMS OF STRESS
1. Emotional symptoms of stress include:
 Becoming easily agitated, frustrated, and moody
 Feeling overwhelmed, like you are losing control or need to take control
 Having difficulty relaxing and quieting your mind
 Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
Avoiding others

2. Physical symptoms of stress include:

 Headaches
 Low energy
 Upset stomach, including diarrhea, constipation, and nausea
 Aches, pains, and tense muscles
 Chest pain and rapid heartbeat
 Insomnia
 Frequent colds and infections
 Loss of sexual desire and/or ability
 Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
 Dry mouth and difficulty swallowing
 Clenched jaw and grinding teeth

3. Cognitive/Mental symptoms of stress include:

 Racing thoughts
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  Constant worrying
 Forgetfulness and disorganization
 Inability to focus
 Poor judgment
 Being pessimistic or seeing only the negative side

4. Behavioral symptoms of stress include:

 Changes in appetite -- either not eating or eating too much
 Procrastinating and avoiding responsibilities
 Increased use of alcohol, drugs, or cigarettes
 Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

Exercise and stress relief

Sports decreases stress and depression while stimulating the development of endorphins. Natural
Lifters of humor that help to keep stress and depression going. Sports are a hidden health advantage
that decreases the risk of osteoporosis or breast cancer. Exercising is a common way of releasing and
freeing yourself from tension
 It pumps up your endorphins.
Physical activity helps bump up the production of your brain's feel-good neurotransmitters,
called endorphins. Although this function is often referred to as a runner's high, a rousing game
of tennis or a nature hike also can contribute to this same feeling
 It's meditation in motion.
As you begin to regularly shed your daily tensions through movement and physical activity, you
may find that this focus on a single task, and the resulting energy and optimism, can help you
remain calm and clear in everything you do.
 It improves your mood.
Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms
associated with mild depression and anxiety. Exercise can also improve your sleep, which is
often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your
stress levels and give you a sense of command over your body and your life.

Playing Sports in managing stress

1. Sports Stimulate the Body’s Production of Endorphins
2. Sports Engagement Increases Self-Esteem. Improved self-esteem can dramatically reduce your
overall levels of stress.
3. Sports Can Relieve Mental Stress by Promoting Better Sleep. The quality of your sleep has been
linked to your sense of well-being. The more sleep you get, the better you feel. Lack of sleep can
be frustrating and lead to anxiety. The physical activity that is received from playing sports can
help increase sleep duration.4.
4. Sports Participation Promotes Socialization
A great way of managing stress is through socializing. Socialization helps relieve stress by
promoting the hormone oxytocin which promotes relaxation, thus reducing anxiety.
5. Sports Reduce stress and lessen stressors. Stressors cannot be eliminated but it can be avoided.
Being burdened with too much work could prevent time management
6. Sports as a Use relaxation methods in coping with stress. Below are examples of Relaxation
Methods:
a. Progressive relaxation uses body’s feedback mechanism in reducing muscle tension, a common
indicator of stress.
b. Deep breathing states the brain to cool down and lower, to relieve stress.
c. Meditation is a method temporarily adjusts the world, disrespects separate conflicts, and
delivers internal peace.
d. Visualization used imagination to reduce and decrease stress.

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III. DEVELOPMENTAL ACTIVITY

ACTIVITY I – WEEK 1: List down five (5) physical activities that will help you copes with stress.
“Physical activities that help you cope with stress”
1. __________________________________________________________________________________
2. __________________________________________________________________________________
3. __________________________________________________________________________________
4. __________________________________________________________________________________
5. __________________________________________________________________________________

ACTIVITY I – WEEK 1 (Performance Task):

Make a poster about stress management through physical activity and explain it in not less than
five (5) sentences. Rubrics will be used to rate the activity.

ACTIVITY I – WEEK 2: Read the situation below and create at least (5) five suggestive physical
activities in order to battle or lessen the stress considering the availability of resources needed

Jose is a Grade 11 SHS student and he is known in the school as an online gamer.
According to his mother, he always suffers headache because of staying late at night. In
that same manner, his classroom participation is very unsatisfactory and he is at risk of
failing his subjects as reported by his teacher Maria. Furthermore, his poor performance
affects his habits and his outlook in life which results Jose to experience stress.

ACTIVITY I – WEEK 2 (Performance Task): Design any sports activity for your family using
the template below that can contribute in coping up stress then answer the follow-up question
below. Rubrics will be used to rate your work.

Title of the Program: ___________________________________________________________________

Type of Sport Activity: __________________________________________________________________
Purpose: ____________________________________________________________________________
Time Frame: _________________________________________________________________________
Activities to be done:
1. _______________________________________________________________________
2. _______________________________________________________________________
3. _______________________________________________________________________
4. _______________________________________________________________________
5. _______________________________________________________________________

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 ROSALES NATIONAL HIGH SCHOOL
SENIOR DEPARTMENT
Don Antonio Village, Rosales, Pangasinan

INSTRUCTION: Detach and submit this Worksheet together with the activity sheets.

WORKSHEET
Name: PHYSICAL EDUCATION AND
Subject:
Grade/Section: HEALTH 2
Subj. Teacher: Week: 1-2 / Quarter IV

SUMMATIVE ASSESSMENT:
A. Directions: Choose the best answer.
1. A sensation of emotion or physical discomfort is called ____________.
a. Stress c. Sports
b. Physical Activity d. Stress Management
2. Which of the following is an emotional symptom?
a. Headaches c. Easily Agitated and Frustrated
b. Low Energy d. Constant worrying
3. All of the following is a physical symptom of stress, EXCEPT:
a. Chest Pain c. Nervousness
b. Headache d. Low Self-esteem
4. Which among the following are the causes of stress.
a. Being unhappy in your job
b. Working long hours
c. Working under dangerous conditions
d. All of the above
5. The following are behavioral symptoms of stress, EXCEPT.
a. Changes in appetite c. Procrastinating
b. Poor Judgement d. Increase use of alcohol
6. Which of the following s a cognitive symptom of stress?
a. Headaches c. Racing thoughts
b. Changes in Appetite d. Nervousness
7. Which of the following is the phase where the brain deciphers and instantly deals with it?
a. Alarm Stage c. Resistance Stage
b. Exhaustion Stage d. Late Stage
8. It is the process where the stress is being resolved after meeting its demand then the body
goes back to normal afterward.
a. Alarm Stage c. Resistance Stage
b. Exhaustion Stage d. Late Stage
9. Which among the following is the benefits of sports in managing stress.
a. It pumps up endorphins
b. Improves mood
c. Increases self-esteem
d. All of the above
10. Which of the following is NOT the factors that can lead to stress?
a. Attitudes and perceptions
b. Change
c. Fear and uncertainty
d. Improves mood

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B. Directions: Write TRUE if the statement is correct and FALSE if the statement is
incorrect.
_______1. Sports stimulate the body’s production of endorphins.
_______2. Sports engagement increases self-esteem. Improved self-esteem can
dramatically reduce your overall levels of stress.
_______3. Sports can relieve mental stress by promoting better sleep .
_______4. Sports participation promotes socialization.
_______5. Sports reduce stress and lessen stressors

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