MODULE 1 HOPE
Stress-is a reaction of the body and mind to unkind or
challenging life incidents such as tense feelings, worry, and
discomfort.
The harmful physical consequence of stress is called
“distress.”
Distress or negative stress often causes poor performance.
CAUSES OF STRESS:
Stressor is an event or a situation that causes stressful
situations, which are seen as risks to the well-being of a
person.
life-threatening events to small events:
● Major Life Changes. Most stressors are key life
changes that influence an individual’s family and
social life.
● Everyday Problems. The stress or “hassles” we
encounter every day or occasional petty incidents are
part of this group.
● Physical Surroundings. The immediate surroundings
affect the level of day-to- day stress.
● Other Stressors. Other stressors involving teenagers
include:
● 1.1 Being late in class, exams, assignments, and
reports, issues on body image, conflicts in
relationships and peer pressure.
● 1.2 Worrying about their future.
● 1.3 Conflicts and disagreements with family
members, friends, and other people, among others.
COUNTERPRODUCTIVE COPING STRATEGIES - conscious
response to psychological stress in an attempt to balance
mental and emotional conditions. These include how to
behave, thinking of ideas, and controlling emotions to minimize
or tolerate stressful events.
THE ROLE OF SPORTS IN MANAGING STRESS - These
benefits in reducing physiological and psychological responses
to stress are recognized. Primarily, sports have a lot to do in
decreasing muscular tension which helps lessen or dissipate
stress.
MODULE 2
Fitness assessment helps to measure various aspects of your
body and its
abilities.
Physical fitness test is a set of measures designed to
determine one’s level of physical fitness. two components
namely: Health-Related and Skill-Related Fitness. Each
component comprises several tests and specific testing
protocols.
Health-related fitness involves exercise activities that you do in
order to improve your physical health and stay healthy,
particularly in the categories of cardiovascular endurance,
muscular strength, flexibility, muscular endurance, and body
composition.
Health-Related Fitness (HRF) Assessment is a series of
exercises that help evaluate your over-all fitness level and
physical status.
Cardiovascular endurance is the ability of the heart, lungs, and
blood vessels to deliver oxygen to the body tissues.
Benefits of Cardiovascular Fitness to Health
1. Reduces the risk of developing heart disease by increasing
the efficiency of your
heart, lungs, and blood vessels.
2. Aids in maintaining a healthy body composition.
3. Allows you to train harder during strength sessions without
feeling tired.
4. Helps lower the risk of high blood pressure.
Body Composition is the amount of fat cells compared with
lean cells in the body mass. Lean body mass is the non-fat
tissue of muscles, bones, ligaments, and tendons.
Two components for keeping healthy body composition.
Benefits of Healthy Body Composition A healthy balance
between fat and muscle is vital for health and wellness
throughout life.
Monitoring the Body Weight - An increase in body weight could
also mean a chance of developing health problems.
Two numbers may help understand these risks:
body mass index (BMI) score
Waist to hip ratio.
Body Mass Index (BMI) - measures your weight in relation to
your height. Formula for BMI:
BMI = Weight (in Kilograms) / Height (in Meter)^2
BMI Interpretation Score Interpretation
Below 18.4 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – above Obese
Waist to Hip Ratio (WHR) Measure stored body fat
percentage by the relative measurement of waist and hip.
Formula for WHR:
WHR = Waist Circumference (cm) / Hip Circumference (cm)
MODERATE RISK. WHR Interpretation
Men Women Interpretation
0.8 | 0.7 Ideal
<0.95 | <0.8 Low Risk
0.96-0.99 | 0.81-0.84 Moderate Risk
>1.0 | >0.85 High Risk
Muscle-strengthening activities include weight training and
resistance training causes the muscles to hold or contract
against force or weight.
basic ways to assess muscular strength and muscular
endurance:
90-degree push-up (dynamic). The purpose of this activity is to
test for the strength and endurance of the upper arm muscles.
Flexed-arm support (static). The purpose of this activity is to
test the muscular strength of the shoulder and the upper arm.
Curl-up (dynamic). The purpose of this activity is to test the
abdominal muscles strength and muscle endurance
MODULE 4
Flexibility is the range of motion in a joint or group of joints or
the ability to move joints effectively through a complete range
of motion.
(3) components that affect flexibility, joint structure, elasticity
and length, and nervous system.
Types of Stretching to Improve Flexibility:
Static Stretching: You move into a position that lengthens a
target muscle and hold the position for 15-30 seconds.
Dynamic Stretching: You move in and out of a position that
lengthens a target muscle.
Active Isolated Stretching (AIS): You move your joint through a
complete range of motion, holding the endpoint briefly, then
return to the starting point and repeat.
tips for safe stretching:
Don't Consider Stretching a Warm-up. Do not stretch cold
muscles.
Strive for Symmetry. Focus on having equal flexibility side to
side (especially if you have a history of a previous injury).
Focus on Major Muscle Groups. Concentrate your stretches on
major muscle groups such as your calves, thighs, hips, lower
back, neck, and shoulders.
Don't Bounce. Stretch in a smooth movement, without
bouncing. Bouncing as you stretch can injure your muscle and
contribute to muscle tightness.
Hold your Stretch. Breathe normally as you hold your stretch
for about 30 seconds; in problem areas, you may need to hold
longer for around 60 seconds.
Don't Aim for Pain. While you are stretch stretching, feel the
tension and not the pain.
Make Stretches Sport Specific. Stretch the muscles or group of
muscles that are commonly used in your sports or activity.
Keep up with your Stretching. Stretching can be time-
consuming. But you can achieve the most benefits by
stretching regularly, at least two to three times a week.
Bring Movement into your Stretching. Gentle movements, such
as those in tai chi or yoga, can help you be more flexible in
specific movements. These types of exercises can also help
reduce falls in older adults.
Basic Ways to Assess Flexibility:
1. Zipper Test. The purpose of this activity is to test the
shoulder flexibility.
2. V-Sit and Reach. The purpose of this activity is to measures
the flexibility of the lower back and hamstring muscles.
MODULE 5
Personal Barriers With the current trends in technology and
development, people’s lives have become convenient and
easier as well as less active.
Environmental barriers - constant exposure and the daily
interaction with the people and things around have great
impact on a person’s preference towards bodily execution and
movement.
MODULE 6
ATHLETES AND DIETING
-Eat a Variety of Foods You may have heard about "carb
loading" before a game. But when it comes to power your
game for the long haul, it's a bad idea to focus on only one
type of food.
-Muscular Minerals and Vital Vitamins To get the iron you
need, eat lean (not much fat) meat, fish, and poultry; green,
leafy vegetables; and iron-fortified cereals. Calcium — a must
for protecting against stress fractures — is found in dairy
foods, such as low-fat milk, yogurt, and cheese.
-Protein Power Athletes may need more protein than less-
active teens, but most teen athletes get plenty of protein
through regular eating.
-Carbohydrates Charge Carbohydrates provide athletes with
an excellent source of fuel. Cutting back on carbs or following
low-carb diets isn't a good idea for athletes because restricting
carbohydrates can cause a person to feel tired and worn out,
which ultimately affects performance.
-Fat Fuel Everyone needs a certain amount of fat each day,
and this is particularly true for athletes.
-Game-Day Eats Your performance on game day will depend
on the foods you've eaten over the past several days and
weeks.

FOOD PYRAMID