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DEPARTMENT OF EDUCATION
Tabuk City Division
TABUK CITY NATIONAL HIGH SCHOOL
Dagupan West, Tabuk City Kalinga
UNIT IV
MANAGEMENT OF OUTDOOR RECREATIONAL ACTIVITIES
CONTENT STANDARD
The learner...
Demonstrates understanding of recreation in optimizing one’s health as a habit;
as requisite for PA performance, and as a career opportunity
PERFORMANCE STANDARD
The learner...
Leads recreational events with proficiency and confidence resulting in
independent pursuit and in influencing others positively.
CONTENT:
STRESS AND STRESS MANAGEMENT
LEARNING COMPETENCIES:
Explains relationship of health behaviors (eating habits, sleep and stress
management) to health risks factors and PA performance (PEH12FH-IId-
3)
Describes the role of PAs in managing one’s stress (PEH12FH-IIf-5)
SPECIFIC OBJECTIVE
o Define Stress
o Identify common stressors
o Understand techniques to cope with stress
o Make a list of the different stress management technique.
Activity 1: PICTURE STRESS TEST
Direction: Look at the picture in an eye level and see if the picture is moving fast or moving slow. This Stress Test
Uses The Rotating Stress Pictures To Test The Level Of Stress A Person Can Handle.
3. Were you able to manage your stress well after doing so?
________________________________________________________________________________________
________________________________________________________________________________________
Activity 2: STRESS WORKSHEET
1. What is Stress?
________________________________________________________________________________________
________________________________________________________________________________________
2. What is Stressor?
________________________________________________________________________________________
________________________________________________________________________________________
From the stress diary list, identify your eustress and distress in the space below.
Eustress_________________________________________________________________________________
________________________________________________________________________________________
Distress__________________________________________________________________________________
________________________________________________________________________________________
From your Stress Diary list, identify at least 3 stressors and their physical, mental, and emotional symptoms.
SYMPTOMS
STRESSOR
PHYSICAL MENTAL EMOTIONAL
e.g.
Financial problem Headache Overthinking Sad
3. What hormones are release if we are under stress and what is the functions of these hormone during stressfull
times?
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Activity 3: STRESS AND ME
Use this worksheet to explore how you respond to stress, and how you can better cope with it.
Physical Symptoms
Example: Headache
Emotional Symptoms
Example: lonely
Mental Symptoms
Example: forgetfulness
Healthy choices for coping with stress Unhealthy choices for coping with stress
Example: Exercise/have a physical Activity Example: drinking liquor
GUIDE SHEET
READ ME
Stress is a response to pressure or threat. Under stress we may feel tense, nervous, or on edge. The stress
response is physical, too. Stress triggers a surge of a hormone called adrenaline that temporarily affects the nervous
system. As a result, when you're nervous or stressed you might feel your heartbeat or breathing get faster, your
palms get sweaty, or your knees get shaky. Another hormone that is being release during stress times is the Cortisol,
it is mainly released at times of stress and has many important functions in your body. It is produced by the adrenal glands is
regulated by the pituitary glands. When you wake up, exercise or you’re facing a stressful event, your pituitary gland reacts. It
sends a signal to the adrenal glands to produce just the right amount of cortisol. When we feel stressed, our nervous system
goes on high alert, and our brain signals the release of cortisol. This ancient physical response can be basically described as
our “fight or flight” response, it can be helpful when we need to quickly outrun a saber-toothed tiger. But cortisol can cause
problems if ongoing stress means our bodies are exposed to too much of it. Prolonged exposure to cortisol can cause long-
term damage to the developing brain, and can negatively affect the immune system leading to depression, fatigue, reduced
ability to heal and eventually more frequent injury.
Stressors are the stress-causing event, threatening event or even stress-stimuli.
The stress response is also called the fight-or-flight-response. It's an automatic response that prepares us to deal
with danger.
But a situation doesn't have to be physically dangerous to activate the stress response. Everyday pressures can
activate it, too. For example, you might feel stress before taking a test or a giving class presentation, facing a tough
opponent in a sport, or going on stage for a performance. Even in these situations (which are hardly life-or-death),
the stress response activates to help you perform well under pressure. It can help you rise to a challenge and meet it
with alertness, focus, and strength. Facing these challenges — rather than backing away from them — is a part of
learning and growing. When the challenge is over, the stress response lets up. You can relax and recharge, and be
ready for a new challenge.
Stress is a state of tension related to your body attempting to cope with its environment, it’s the body’s way of
preparing to meet a tough situation. Anxiety is a sense of apprehension, dread and/or uneasiness. We tend to
perceive anxiety and stress as negative, but in fact both are normal and can be adaptive. The stress response
involves the nervous system and specific hormones in the body, and it enhances the ability to perform under
pressure as well as avoid danger. It is when stress is excessive or ongoing and interfering with functioning that
anxiety and stress become a problem. This can lead to wearing out the body’s reserves and leaving a person feeling
depleted or overwhelmed, weakening the immune system and making it harder to cope with daily demands.
Breathing exercises can help you relax, because they make your body feel like it does when you are already
relaxed. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe
deeply, it sends a message to your brain to calm down and relax.
Right way of deep breathing
A. Sit or lie comfortably, with loose garments.
B. Put one hand on your chest and one on your stomach.
C. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
D. As you inhale, feel your stomach expand with your hand.
E. Slowly exhale through pursed lips to regulate the release of air.
F. Rest and repeat.
4. Meditate
Meditation and mindful prayer help the mind and body to relax and focus. Mindfulness can help people see new
perspectives, develop self-compassion and forgiveness. When practicing a form of mindfulness, people can release
emotions that may have been causing the body physical stress. Much like exercise, research has shown that even
meditating briefly can reap immediate benefits.
5. Exercise
Exercise benefits your mind just as well as your body. We keep hearing about the long-term benefits of a regular
exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an
immediate effect that can last for several hours.
When we exercise, there is a release of endorphin and more release of norepinephrine that helps in reducing stress.
Endorphin - interact with the receptors in your brain that reduce your perception of pain, it is known
to be our natural pain killer. It also stimulates the sensation of Euphoria, a feeling or state of intense excitement and
happiness.
Noradrenaline – acts as both a stress hormone and neurotransmitter (a substance that sends signals between nerve
cells). As part of the body’s response to stress, norepinephrine affects the way the brain pays attention and
responds to events. It helps us pay attention and focus in the course of our daily activities.
HUMSS DEPARTMENT
Grade 11 School Tabuk City national High School Grade level 12 – HUMSS 2
Daily Lesson Teacher APRYLL ANNE E. MALAYAO Learning Area PE AND HEALTH
Plan Teaching Dates 2:30-3:30 Quarter 3rd QUARTER
and Time
I. Objectives
A. Content Standard The learner...
Demonstrates understanding of recreation in optimizing one’s health as a habit; as requisite
for PA performance, and as a career opportunity
B. Performance Standard The learner...
Leads recreational events with proficiency and confidence resulting in independent pursuit
and in influencing others positively
C. Learning Competencies Describes the role of PAs in managing one’s stress (PEH12FH-IIf-5)
Specific Objective:
1. Identify common stressors
2. Describes the role of PAs in managing one’s stress
3. Understand techniques to cope with stress
4. Make a list of the different stress management technique.
II. Content
III. Learning Resources Powerpoint presentation, pictures, chalk
A. References:
1. Teacher Guide
Pages
2. Learner’s Material
Pages
3. Textbook Pages
4. Additional materials
from Learning
Resources
B. Other Learning Laptop, TV monitor, HDMI
Resources
IV. Procedure:
A. Review of previous QUESTION AND ANSWER: Ask the Students will answer the following questions:
lesson or Presenting the students about the previous topic.
new lesson 1. What do you think will happen to - Students will share their own
your body when there is no thoughts
physical activity? (What happens to
a well-functioning tools if you will - It prevents diseases, It prevents
just leave it in your toolbox Osteoporosis, prevents heart
unused? disease, reduces stress etc.
2. What benefits can we get from
doing recreational activity?
B. Establishing a purpose PICTURE STRESS TEST: Students will do the Picture Stress Test
for the lesson. This activity will check how effective you then will answer the following questions after:
cope with stress:
After the activity, the students will answer
the following questions:
C. Presenting - Students will answer depending on
examples/Instances of their stressors.
the new lesson. - Students will answer according to
1. What makes you stress? their experience
2. What do you usually do when you are - Students will answer again according
under stress? to experience.
3. Were you able to manage your stress - Recreational activity is one of the
well after doing so? best way to manage stress.
4. What is the relation of our previous - Students will give varied answers.
topic to this activity?
5. What comes to your mind if you hear
the word stress?
D. Discussing new concepts STRESS WORK SHEET: Group the class Students will answer the worksheet
and practicing new skills by two’s. Teacher will give a worksheet to depending on their own perception about
#1 the students for them to fill out. stress. Each pair will have to discuss and give
his/her own opinion about the worksheet.
Sharing of answer.
E. Discussing new concepts VIDEO PRESENTATION: The teacher will The students will answer the following questions
and practicing new skills flash a video about how physical activity after watching the video:
#2 reduces stress. 1. What’s do you think is the function of
endorphin that it has the ability to reduce
pain?
2. What could also be the function of
norepinephrine that it has an
antidepressant effect?
F. Developing Mastery STRESS AND ME: The students will present their output after the
(Leads to formative Group the class into 4: The teacher will give activity and answer the following questions
assessment 3) a worksheet about stress, Its signs and after:
G. Finding practical symptoms, positive and negative coping 1. What happened to our body if we are
application of concepts mechanism and its positive and negative under stress?
and skills in daily living. consequences. 2. What hormones are release if we are
under stress
H. Making generalization QUESTION AND ANSWER: Students will be called randomly to answer:
and abstraction about the
lesson. 1. What do you call the process of - Ma’am stress
adjusting to or dealing with
circumstances that disrupt or threaten
to disrupt a person’s physical or - Fatigue, poor concentration, anger,
psychological functioning? forgetfulness, etc.
2. What are the different symptoms of - Endorphin and norepinephrine
stress, can you name some?
3. What hormones are release during - Exercise, deep breathing, go for
physical activities that has a role in recreational activity. etc.
relieving stress?
4. What are some coping techniques
that you can utilize in managing
stress?
I. Evaluating Learning QUIZ: (See attachment)
V. Reflection
A. Which of my teaching strategy worked out? Why?
B. What Innovation or localized materials did I discover/used which I wish to share with other teachers?
EVALUATION QUIZ
ANSWER KEY
Use only this part of the module after you have answered all the activities to check your answers and assess the level of
knowledge attained in this module.
STRESS WORKSHEET
1. What is Stress?
Stress is a state of mental tension and worry caused by a problems in life, work, etc.
2. What is Stressor?
Anything that causes stress
There are two types of Stress.
C. Eustress: Positive, good stress that comes from situations that are enjoyable.
D. Distress: Negative, bad stress that can be harmful to the body.
Stress diary list:
- Death of family member - Early pregnancy/fatherhood - Starting a new job
- Losing contact with love ones - Passing the exam - Practical exam
- Receiving academic award - Conflict with boyfriend/girlfriend - Buying new clothes
- Being abuse or neglected - Graduation - Always late
- Recitation - Hospitalization - Marriage
From the stress diary list, identify your eustress and distress in the space below.
Eustress Recitation Receiving academic award, Passing the exam, Graduation, Starting a new job, buying a
new clothes.
Distress Death of a family member, losing contact with love ones, being abuse or neglected, Early
pregnancy/fatherhood, Conflict with boyfriend/girlfriend, hospitalization,
From your Stress Diary list, identify at least 3 stressors and their physical, mental, and emotional symptoms.
SYMPTOMS
STRESSOR
PHYSICAL MENTAL EMOTIONAL
Conflict with friend Chest pain, rapid heart Unable to concentrate Anger
beat
Death of love ones Low energy, chest pain Inability to focus, having Sadness, constant crying
negative thoughts
3. What hormones are release if we are under stress and what is the functions of these hormone during stressful
times?
When we are under stress adrenaline and cortisol is being release. These two hormones will prepare us to deal with stress. When
adrenaline is release, out heart will beat fast, our muscle tightens, it elevates our blood pressure thus prepares us to fight or flee.
Cortisol is also release to give us energy to respond on the stress at hand.
Oral recitation
Relationship problem
Physical Symptoms Financial problem
Example: Headache
• stomach aches
• body feels tight, like a balloon Emotional Symptoms
ready to explode Example: lonely
• not sleeping well or wanting
to angry: overreact to the situation, lash out
Mental Symptoms
Example: forgetfulness
• trouble focusing or
concentrating, negative self-
talk,headaches,blaming others
• confusion
Healthy choices for coping with stress Unhealthy choices for coping with stress
Example: Exercise/have a physical Activity Example: drinking liquor
Take deep breaths, begin to calm all the negative
thoughts. Get angry at people and bully them.
Think positive thoughts Verbally or physically abuse someone else.
Talk to someone: parents, friends or teacher Use tobacco, other drugs or gambling to escape the
Exercise: go for walks or runs. pressure.
Take time to laugh: it can make you feel better. Sleep all the time.
Take time out for yourself: listen to music, do yoga, Overdo activities to avoid dealing with the stress
read. Spend hours watching TV or playing video games.
1. What hormones are release during physical activity that has a role in relieving stress?
Endorphine and norepinephrine are being release during physical activity that has an important role in
relieving stress. Endorphine is a hormone that has the ability to reduce pain it is known as the natural pain
killer while norepinephrine will give us the ability to concentrate and be attentive and responsive.
EVALUATION QUIZ: 1. C 2. D 3. B 4. B 5. A
6. C 7. C 8. D 9. C 10. B
PREFACE
Stress problems are very common with many people reporting experiencing extreme levels of negative
stress. When stress is considered as something that occurs repeatedly across the full lifespan, the true
incidence of stress problems is much higher. Being “stressed out” is thus a universal human phenomenon
that affects almost everyone.
What are we talking about when we discuss stress? Generally, most people use the word stress to refer to
negative experiences that leave us feeling overwhelmed. Thinking about stress exclusively as something
negative gives us a false impression of its true nature, however. Stress is a reaction to a changing,
demanding environment. Properly considered, stress is really more about our capacity to handle change than
it is about whether that change makes us feel good or bad. Change happens all the time, and stress is in large
part.
We can define stress by saying that it involves the “set of emotional, physical, and cognitive reactions to a
change. “Thinking about stress as a reaction to change suggests that it is not necessarily bad, and sometimes,
could even be a good thing. Some life changes such as getting a new job, moving in a new house or studying
to master a new skill are generally considered positive and life-enhancing events, even though they can also
be quite stressful.
Our experience of stress varies in intensity between high and low. How intensely stressed we feel in
response to a particular event has to do with how much we need to accomplish in order to meet the demands
of that situation. When we don’t have to do much in order to keep up with demands.
How vulnerable you are personally to becoming stressed out depends on a variety of factors, including your
biological makeup; your perception of your ability to cope with challenges; characteristics of the stressful
event (e.g., the “stressor”) such as it’s intensity, timing, and duration; and your command of stress
management skills. While some of these factors (such as your genetics and often, the characteristics of the
stressor itself) are not under your direct control, some of the other factors are.
Later on in this module, you will identify the different stressful events; the cause and effect. This module
will provide you with coping strategies that can help you safely and effectively reduce your vulnerability to
experiencing severe negative stress.
Republic of the Philippines
DEPARTMENT OF EDUCATION
Tabuk City Division
TABUK CITY NATIONAL HIGH SCHOOL
Dagupan West, Tabuk City Kalinga
This course on recreational activities are associated with outdoor, natural or semi-natural settings; it enables learners to move safely and competently in these settings while
making a positive relationship with natural environments and promoting their sustainable use. It consists of an array of offerings which learners can choose from.
LEARNING AREA PE AND HEALTH QUARTER 3rd
GRADE 12 TEACHING DATE June 5-30, 2017 Week 1-4 TEACHER APRYLL ANNE E. MALAYAO
DAILY LESSON PLAN
VI. REFLECTION Reflect on your teaching and assess yourself as a teacher. Think about your students’ progress this week. What works? What else needs to be done to help the
students learn?
Identify what help your instructional supervisors can provide for you so when you meet them, you can ask them relevant questions.