PHYSICAL EDUCATION & HEALTH ACTIVITIES (QUARTER 3)

MODULE 4: MANAGING STRESS THROUGH PHYSICAL ACTIVITIES

What I Know
PRETEST
Test 1. Multiple Choice
1. A. Burnout
2. D. Stress
3. B. Family
4. D. Work More
5. D. All of the above
Test 2. Classify the following into PHYSICAL, PSYCHO-EMOTIONAL, SOCIAL, ECONOMIC, or
SPIRITUAL benefit.

ITEM BENEFIT ITEM BENEFIT

6. Meeting new Social Benefit 11. Stirs up spiritual Spiritual benefit
friends values
7. Soothes the Psycho-emotional 12. Families become Psycho-emotional
body and benefit closer benefit
spirit
8. Helps people Physical benefit 13. More productive Economic benefit
to be on at work
move
9. Create more Economic benefit 14. Promotes Physical benefit
jobs muscular fitness
10. Helps people Psycho-emotional 15. Improves self- Psycho-emotional
to unwind benefit esteem and benefit
confidence.

LESSON 1: BENEFITS OF RECREATIONAL ACTIVITIES

What’s New
Activity 1: WORD LOOPING
1. Encircle the first word you see that is related to physical activities.
REFRESH – first word I saw that is related to physical activities.
2. Write your answer on the blank provided below and briefly describe/discuss your
answer.
Refreshment is crucial in physical activity because it can prevent burnout and
improve performance. Physical activity, whether it's high-intensity workouts or moderate
exercise, can be challenging on the body and mind. Taking breaks to refresh can help individuals
avoid burnout, which occurs when the body and mind are overworked without sufficient time
for recovery. Refreshments can also improve performance by giving the body and mind time to
recover, allowing individuals to return to their activities with renewed energy and focus. By
taking short breaks to refresh, individuals can maximize their physical activity and get the most
out of their workouts.
What’s More?
Activity 2. HI! HELLO!
1. Visit your garden. List down the activities that you are doing for 1 week and discuss the
benefits (if there is any) that you have experienced from the activity.

Day Physical Psycho- Social Economic Spiritual

emotional
SUNDAY Watering the Feeling calm None None Feeling
plants, and relaxed connected to
weeding while working nature
in the garden
MONDAY Pruning the Enjoying the None None None
bushes, garden's beauty
mowing the and serenity
lawn
TUESDAY Planting new Enjoying the None None None
flowers, garden's beauty
digging holes and serenity
WEDNESDAY Harvesting Enjoying the Sharing None None
vegetables, garden's beauty produce
deadheading and serenity with friends
flowers and
neighbors
THURSDAY Raking Enjoying the None None None
leaves, garden's beauty
sweeping and serenity
pathways
FRIDAY Applying Enjoying the Discussing None None
fertilizer, garden's beauty garden care
checking for and serenity with fellow
pests gardeners
SATURDAY Rest day - no Enjoying the Inviting None Feeling
garden garden's beauty friends over grateful for
activities and serenity for a garden the
planned tour and opportunity
socializing to care for
 the garden.
2. Describe how you feel upon visiting your garden. You may also include the whole family
in this task. What lesson did you learn from this activity? Write your observations below.
Visiting a garden can evoke feelings of calmness, relaxation, and joy. It's a
peaceful space where one can escape the hustle and bustle of daily life and connect with
nature. For families, gardening can also be a bonding experience where they work together to
cultivate a beautiful and thriving space. They can enjoy the fruits of their labor and take pride in
their accomplishments. One lesson that can be learned from gardening is the importance of
patience and perseverance. It takes time and effort to grow a successful garden, but the
rewards are worth it. This activity can also teach individuals about the cycles of life and the
interconnectedness of all living things. By caring for plants, one can develop a deeper
appreciation for the natural world and the beauty that surrounds us.
Activity 3. GREEN TREASURE HUNTING
1. Take a walk within your compound/lawn or around the house.
2. Search for as many shades of green as you can find (dark green,
leaf green, light green).
3. List them below.

Shade of Green Object of Nature

Dark Green Leaves of the trees
Leaf Green Grass on the lawn
Light Green New leaves sprouting on the trees
Olive Green Shrubs and bushes
Lime Green Moss on rocks and walls
4. What recreational benefits did you get out of doing the task? Discuss below.
Taking a walk and observing the shades of green in nature can provide several
recreational benefits. Firstly, it can help individuals unwind and relax. Walking in nature and
taking in the sights and sounds can be a calming experience that can reduce stress and anxiety.
Secondly, it can provide a sense of connection to the natural world and a feeling of being part of
something larger than oneself. This can be a fulfilling experience that can improve one's mood
and overall sense of well-being. Observing the different shades of green in nature can also be a
stimulating activity that engages the senses. The variation in shades and textures can provide
visual interest, while the sounds of rustling leaves and chirping birds can provide auditory
stimulation. This can make the activity more enjoyable and engaging, and can even promote
creativity and inspiration. In summary, taking a walk and observing the shades of green in
nature can provide several recreational benefits, including relaxation, a sense of connection to
nature, and sensory stimulation.

What I Have Learned

Based on the lesson, why is it important for you to participate in different recreational
activities?
It is important to participate in different recreational activities for a variety of reasons.
First and foremost, recreational activities provide an opportunity to take a break from the
stresses and demands of daily life, allowing individuals to recharge, relax, and rejuvenate. This
can be important for maintaining mental and emotional health, as well as physical health.
In addition, participating in recreational activities can be a source of personal growth and
development. Trying new activities can help individuals discover new interests and passions,
learn new skills, and challenge themselves in new ways. This can promote self-confidence and a
sense of achievement. Recreational activities can also provide social benefits, such as
opportunities to connect with others who share similar interests. This can foster a sense of
community and belonging, and can help individuals build and strengthen relationships. Finally,
recreational activities can be a source of joy and happiness, providing opportunities for
individuals to experience new things, have fun, and create positive memories. These positive
experiences can contribute to overall life satisfaction and well-being.
In summary, participating in different recreational activities is important for maintaining
mental and physical health, promoting personal growth and development, building social
connections, and experiencing joy and happiness.
What I Can Do
How are you going to promote recreational activities at home? List some activities you think can be more
beneficial to you and your loved ones.

Promoting recreational activities at home can be a great way to spend quality time with your
loved ones while also promoting health and well-being. There are many different types of activities that
can be beneficial for both physical and mental health, such as walking or hiking in nature, doing yoga or
meditation, or engaging in a sport or physical activity together. These types of activities can help to
relieve stress, improve mood, increase energy levels, and build strength and endurance. In addition to
the physical benefits, recreational activities can also be a source of personal growth and development.
Trying new activities together as a family can help to build confidence, develop new skills, and foster a
sense of achievement. It can also be a great way to connect with others who share similar interests,
build stronger relationships, and promote a sense of community and belonging. There are many different
types of recreational activities that can be enjoyed at home, from playing board games or card games to
cooking healthy meals together or even creating art projects as a family. By promoting these activities,
you can create a positive and fun environment for your loved ones, while also promoting health and
well-being in all aspects of life.

LESSON 2: BREATHE IN, BREATHE OUT

What’s New?
Activity 1: HOW DO YOU FEEL TODAY

1. Assess our feeling today how you are feeling today may influence your health and may affect your
capacity as a student to think, remember, process information and learn.
2. Rate yourself using the following scale by checking the corresponding box.
(1 - Rarely 2 – Sometimes 3- Most of the time 4- Always)

Stress Management 1 2 3 4
I feel stress when I am in school 
I feel stress when I am not in school 
When I feel stress, I worry all the time 
When I feel stress, I have difficulty sleeping 
When I feel stress, I have difficulty concentrating 
When I feel stress, my appetite is affected 
I’d rather be alone when I feel stress 
I have someone to talk about my private feelings 
I have faith in a greater power of being (God) 
Based on the results of your assessment, identify the areas where you feel are problematic. Write them
on the space below.

As a student, based on my assessment, I feel that there are some areas where I need to seek
help or support:

 I worry all the time when I feel stressed, and I know that this can affect my mental health and
make it difficult for me to focus on other tasks.
 I have difficulty sleeping when I feel stressed, and I know that this can impact my overall health
and well-being since getting enough sleep is crucial for my physical and mental health.
 I find it hard to concentrate when I feel stressed, which can be a significant problem as it can
affect my academic performance and make it difficult for me to learn and remember
information.
 I tend to isolate myself when I feel stressed and prefer to be alone, but I understand that social
support is crucial for managing stress and maintaining good mental health.

Therefore, I believe it would be helpful to seek help or support from a trusted individual or a
mental health professional. They can provide guidance and support on how to manage stress effectively
and improve my overall well-being.

What’s More?
Activity 2. AWIT NG BUHAY KO

1. Listen to your favorite song on the radio. You may close your eyes to remain focused.
2. Give emphasis to the line/s that touch/es you most. What makes this song special to you? Share how
listening to this song drives away your worries and problems.
3. Write your thoughts.

Title of the song: Leaves

Artist/Band: Ben&Ben
Favorite line/s or stanza: I never thought that I would see the day
That I'd decide if I should leave or stay
But in the end what makes it worth the fight's
That no matter what happens we try to make it right
Share your thoughts: As I listen to "Leaves" by Ben&Ben, I am struck by the gentle and soothing melody
that perfectly complements the poignant lyrics about moving on from a past relationship. The use of
multiple acoustic instruments, including guitars and violins, adds a layer of depth and emotional
resonance to the song that is truly beautiful. The lyrics of "Leaves" are particularly impactful to me, as
they express a universal experience of letting go and moving forward. The metaphor of leaves falling
from a tree to represent the end of a relationship is a clever and relatable one, and the need to release
the past and embrace the future is something I can personally relate to. Overall, I feel that "Leaves" by
Ben&Ben is a beautifully crafted song that captures the emotional journey of letting go and finding hope
in the midst of heartbreak. The gentle melody and poignant lyrics combine to create a song that is both
relatable and inspiring, and it is no surprise that it has become such a popular track.

Activity 3. QUIET PLACE

“Everyone needs to have some downtime in a quiet place. It is healthy to have your own space to simply
reflect, think, imagine, wonder, and be alone. You are able to sort through your thoughts and feel calm.
When you have found your own quiet space, just sit and enjoy the solitude”. (Adapted from Ward, J.
(2008)

1. Find the ideal outdoor thinking space. Spend time testing different spots such as under the tree, next
to a window, or in your garden.

2. Write the thoughts and feelings you have at the moment.

As an individual, I believe that having some downtime in a quiet space is crucial for my mental
and emotional wellbeing. It's healthy for me to have my own personal space where I can simply reflect,
think, imagine, wonder, and be alone. When I have found my quiet space, I am able to sort through my
thoughts and emotions, and it helps me feel calm. For me, finding the perfect outdoor thinking spot is
key to this process. I try different locations such as under a tree, next to a window, or in my garden until I
find the spot that feels most comfortable and relaxing to me.

Once I have found my ideal thinking space, I take a moment to sit and enjoy the solitude. I find
that my thoughts and emotions often come to the surface during this time. I take some time to write
them down, even if they seem disconnected or disjointed. This helps me process my thoughts and
emotions and understand what might be causing certain feelings. I may have a range of thoughts and
feelings, from feelings of contentment or worry to thoughts about my goals and responsibilities. I remind
myself that there are no right or wrong thoughts or emotions to have during this process. The important
thing is to allow myself to take the time to reflect and process my thoughts and emotions in a calm and
quiet space.

What I Have Learned?

Reflection:

Think of the times when you feel so stressful/burnout. Think also of the ways you did in order to cope
with the situation. Based on your experience, write a reflection on how doing recreational activities with
your loved ones contribute significant changes to you as an individual. Write your answer below.

There have been times in my life where I've felt incredibly stressed and burnt out. During those
times, I often turned to different coping mechanisms to help me manage my emotions and find some
relief. One of the most effective coping mechanisms I've found is engaging in recreational activities with
my loved ones.

Spending time with loved ones doing fun activities like playing games, going for walks, or even
just having a meal together can make a significant impact on my mood and overall wellbeing. When I'm
feeling stressed and overwhelmed, spending time with the people I care about helps to remind me of
what's truly important in life. It helps me to shift my focus away from the stressors in my life and towards
the positive relationships and experiences I have. Additionally, engaging in recreational activities with
loved ones provides an opportunity for me to relax and have fun. It can be easy to get caught up in the
hustle and bustle of daily life and forget to take a break and enjoy myself. Spending time with loved ones
doing things we all enjoy allows me to let go of my stress and just be in the moment.

Overall, engaging in recreational activities with loved ones has been a powerful tool for me in
coping with stress and burnout. It helps me to reconnect with what's truly important in life and reminds
me to take time to relax and have fun.

POSTTEST
Test 1. Multiple Choice
1. A. Burnout
2. D. Stress
3. B. Family
4. D. Work More
5. D. All of the above
Test 2. Classify the following into PHYSICAL, PSYCHO-EMOTIONAL, SOCIAL, ECONOMIC, or
SPIRITUAL benefit.

ITEM BENEFIT ITEM BENEFIT

6. Meeting new Social Benefit 11. Stirs up spiritual Spiritual benefit
friends values
7. Soothes the Psycho-emotional 12. Families become Psycho-emotional
body and benefit closer benefit
spirit
8. Helps people Physical benefit 13. More productive Economic benefit
to be on at work
move
9. Create more Economic benefit 14. Promotes Physical benefit
jobs muscular fitness
10. Helps people Psycho-emotional 15. Improves self- Psycho-emotional
to unwind benefit esteem and benefit
confidence.