HOPE [ REVIEWER ]

STRESS INDICATORS
•Physical: sleep disorder, headaches, stiff muscles, cold or sweaty hands, exhaustion,
stomach distress, back and neck problems, fast breathing, palpitation, dry mouth,
trembling.
•Behavior: crying, smoking, drinking of liquor, using illegal drugs, stammering or other
speech trouble, tensed laughter, being clumsy or accident-prone, social isolation, poor
communication
•Thoughts: poor memory, fear of failure, trouble in making decisions, anxiety about the
future, self-criticism, inability to concentrate.
•Feelings: nervousness, shame, fear, bad temper, irritability, anger, fatigue, depression

Benefits of Physical Activity in Managing Stress

•It will help men and women of ages maintain health status. Stress reduction technique
•It reduces anxiety or worries, depression, frustration, anger.
•It helps mood elevation
•Increase in endorphin levels (endorphins are chemicals or neurotransmitters released
from the brain that contain analgesic properties, which make someone feel good)
•Reduces health risk
•Strengthen your bones and muscles

THE ROLE OF SPORTS AND PHYSICAL ACTIVITY IN STRESS MANAGEMENT

Mood Elevation
Physical activity can improve disposition and presence of mind, which reduces stress
brought by mild cases of anxiety or worry. Exercises can also improve the quality of
sleep, which can certainly have an impact on one’s general mood.
Endorphin Release
Taking part in physical activity can result in an increase in endorphin levels.
Meditation-like Qualities
Exercise can be similar to a form of meditation. Simultaneous with your involvement in
an interesting physical activity, you may discover that you are concentrating strictly on
the exercise.
Reduction of Fight or Flight Response
•Stress triggers your flight or fight reaction and, in doing so, floods your body with a
mixture of different hormones, including cortisol, adrenaline, and noradrenaline

A. Cardiovascular Components of Health-Related Fitness (HRF)

•Cardiovascular Endurance – it is the ability of the heart, blood vessels, and lungs to
produce oxygen to the functioning muscles during dynamic physical activity.
•Muscular Strength – the ability of a particular muscle or group of muscles to exert full
force. It is often measured by how much weight a person can lift or push.
•Muscular Endurance – it is the ability of the muscles to perform physical activities
repeatedly without getting tired easily.
•Flexibility – the ability to move the joints through their full range of motion.
•Body Composition – refers to the makeup of the body in terms of lean mass (muscle,
bone, vital tissue, and organs) and fat mass.

B. Barriers to Physical Activity

•Lack of Time
-Identify a 30-minute time slot that you could use for physical activity. Then, monitor
your daily activities for one week.
-Include physical activity as part of your daily routine.
•Social Influence
- Explain your interest in physical activity to classmates, friends, and family and
ask for their support for your efforts.
-Plan social activities with your classmates, friends, and family.
•Lack of Energy
- Schedule physical activity for times in the day or week when you feel energetic.

•Fear of Injury
- Learn to execute proper warm-up and cool-down exercises.
•Lack of Motivation
- Plan ahead. Make physical activity part of your daily and weekly schedule.
•Lack of Skill
- Exercise with classmates and friends with the same skill level as you are.
•Lack of Resources
- Select alternative activities that require minimal facilities and equipment.
•Weather Conditions
 - Develop a set of regular activities that are always available regardless of weather
conditions.
F.I.T.T. Principle
• FITT Principle is a course of action used in planning for an exercise routine to achieve
the specific target and fitness level. The acronym FITT means Frequency, Intensity,
Time, and Type.
F.I.T.T. goals based on Training Principles to achieve and/or maintain HRF
Overload Principle
The more you do physical activities, the more it produces fitness and health benefits.
The body becomes stronger and functions better if increased demands upon them
because the body will adapt to this increase.
Progression Principle
For a program to achieve more gains, it must be progressive. This means that as the
body adapts to the initial overload, the overload must be adjusted and increased
gradually.
Principle of Specificity
In planning for a workout routine, it is important to know the type of exercise to perform
in order to gain the desired benefits. As such, the specificity principle suggests that one
must performs specific exercises or workouts to develop and improve the particular
physical fitness component and target those goals for your body.

To set F.I.T.T. Goals

•Reversibility Principle – All gains due to exercise will be lost if one does not continue
the activity.
•Recovery Principle – After having an exercise, our body needs to rest to adjust
properly.
•Principle of Individuality – This principle explains that all people are different from
one another, and fitness programs must be designed according to this need.
•Recovery Principle – Reminds us that our bodies take time to adjust to the physical
stress of being active.
Activities vary in intensity level:
√ Light activities are physical activities that involve large muscle groups. While
engaging in light activities, people begin to notice their breathing, but they can still talk
fairly easily.
√ Moderate activities are physical activities that cause breathing and heart rate to
increase. People engaging in moderate activities can hear themselves breathe, but they
can still talk.

√ Vigorous activities are physical activities that cause breathing and heart rate to
increase to a higher level, making it difficult to talk.
MVPA and how much do learners need
• Moderate physical activity refers to activities equivalent in intensity to brisk walking
or bicycling.
• Vigorous physical activity produces large increases in breathing or heart rate, such
as jogging, aerobic dance, or bicycling uphill.
• The Physical Activity for Americans recommends that children and adolescents
participate in at least 60 minutes of MVPA most days of the week, preferably daily, in
order to attain health benefits.

Benefits of Moderate to Vigorous Physical Activity in P.E.

•Activity-focused P.E. can contribute to academic performance and improved positive
class behavior.
• Increasing MVPA in P.E. has the greatest potential for increasing health benefits.
• Increasing MVPA in P.E. provides more opportunities to meet other P.E. goals such as
motor development, increased fitness, skills enhancement, positive social interactions.