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REVIEW OF THE PREVIOUS

TOPIC:
1. What happens to a well-
functioning tools if you will just
leave it in your toolbox unused?
• What do you think will happen to
your body when there is no
physical activity?
2. What benefits can we get from
doing PA recreational activity?
PICTURE STRESS
TEST!!!
This Stress Test
Uses The Rotating
Stress Pictures To
Test The Level Of
Stress A Person
Can Handle.
STRESS TEST RESULT
1. IF THESE IMAGES WERE
MOVING FAST AND
SPINNING:
• IT CAN BE ASSUMED THAT
YOU DO NOT HANDLE
STRESS VERY WELL
2. IF THE OBJECTS WERE
MOVING SLOWLY.
• THEN YOU DEAL WITH
STRESS MUCH BETTER.
QUESTIONS:
1.What do you usually do when you are under
stress?
2.Were you able to manage your stress well
after doing so?
3.What is the significance of our previous topic
to this activity?
4.What do you think is our lesson for today?
5.What comes to your mind when you hear the
word stress?
LEARNING OBJECTIVES
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 related to
physical activity.
GROUP ACTIVITY:
• GROUP THE CLASS INTO 4
• EACHGROUP WILL BE GIVEN AN
ENVELOPE WITH THE ACTIVITY
MATERIALS INSIDE
• ALL YOU HAVE TO DO IS TO STICK THE
PIECES OF CUT PAPERS ACCORDING TO
ITS CATEGORY OR DEFINITION.
• YOU ARE ONLY GIVEN 10 MINUTES TO
DO THE ACTIVITY.
• FIRST GROUP TO HAVE FINISH THE
ACTIVITY FIRST AND HASMORE
CORRECT ANSWER WILL RECEIVE A
REWARD.
STRESS AND STRESS
MANAGEMENT
DEFINITION

According to Selyle (1956)


• Stress is defined as the pressure
experienced by a person in
response to life demands. These
demands are referred to as
stressors and include a range of
life events, physical factors (e.g.:
cold, hunger, haemorrhage, pain),
environmental conditions and
personal thoughts.
According to Selye (1976)
• Stress is a process of
adjusting to or
dealing with
circumstances that
disrupt or threaten to
disrupt a person’s
physical or
psychological
functioning.
THE FIGHT OR
FLIGHT RESPONSE
• The fight-or-flight response, also known as
the acute stress response, refers to a
physiological reaction that occurs in the
presence of something that is terrifying,
either mentally or physically.
• The response is triggered by the release
of hormones that prepare your body to
either stay and deal with a threat or to
run away to safety.
• Stressor is the
stimuli proceeding
or precipitating a
change. It may be
internal (fear,
guilt) or external
(trauma, peer
pressure, etc).
Stress due to an
excess of adaptive
demands placed
upon us. The
demands are so
great that they lead
to bodily and mental
damage.
The optimal
amount of
stress, which
helps to promote
health and
growth.
Eustress and Distress?
• The death of a spouse. • Separation from a
• Receiving a promotion or spouse or committed
raise at work. relationship partner.
• Losing contact with loved • Conflict in interpersonal
ones. relationships.
• The death of a family • Starting a new job.
member. • Unemployment.
• Hospitalization (oneself • Buying a home.
or a family member). • Children's problems at
• Marriage. school.
• Being abused or • Retiring.
neglected.
LONG TERM EFFECT OF STRESS
1.Physical Symptoms:
• tension, fatigue, insomnia, muscle aches,
digestive upset, appetite change,
headaches, restlessness
2.Mental Symptoms:
• forgetfulness, nervousness,
confusion, poor concentration,
lethargy, negativity, overly busy
mind.
WHAT ARE THE POSSIBLE
SYMPTOMS OF STRESS?
3. Emotional Symptoms:
• anxiety, mood swings, irritability,
depression, resentment, anger,
impatience, worrying, feeling
pressured.
4. Social or Behavioral Symptoms:
• lashing out, decreased sex drive, lack of intimacy,
isolation, intolerance, loneliness, avoiding social
situations, overuse of alcohol, tobacco, and/or
drugs.
WHAT ARE THE POSSIBLE
SYMPTOMS OF STRESS?
5.Spiritual Symptoms:
• apathy, loss of direction,
emptiness, loss of life’s meaning,
unforgiving, no sense of purpose.
FIVE TIPS TO HELP
MANAGE STRESS
1. Take a deep breath
• 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 
Right way to deep breath:
1.Sit or lie
comfortably, with
loose garments.
2.Put one hand on your
chest and one on your
stomach.
3.Slowly inhale through
your nose or through
pursed lips (to slow
down the intake of
4.As you inhale, feel
your stomach
expand with your
hand.
5.Slowly exhale
through pursed lips
to regulate the
release of air.
6. Rest and repeat.
2. Smile and
laugh
• Our brains are
interconnected with our
emotions and facial
expressions. When people
are stressed, they often
hold a lot of the stress in
their face. So laughs or
smiles can help relieve
some of that tension and
improve the situation.
3. Get social
support
• Call a friend, send an email. When
you share your concerns or feelings
with another person, it does help
relieve stress. But it’s important that
the person whom you talk to is
someone whom you trust and whom
you feel can understand and validate
you. If your family is a stressor, for
example, it may not alleviate your
stress if you share your works woes
with one of them.
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.
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?
ENDORPHINS
•A NEUROTRANSMETER 
THAT IS RESPONSIBLE IN 
REDUCING PAIN.
•CREATES SENSATION OF 
EUPHORIA (happy 
hormone).
ABC OF STRESS
MANAGEMENT
• Group the class into 4 (same
group).
• Using the Alphabets from A-Z think
of a physical activity that you can
engage in to cope up with stress
(sports, chores, hobby etc.)
GENERALIZATION:
1. What do you call the process of adjusting to or
dealing with circumstances that disrupt or threaten
to disrupt a person’s physical or psychological
functioning?
2. What are the different symptoms of stress, can you
name some?
3. What hormones are release during physical
activities that has a role in relieving stress?
4. What are some coping techniques that you can
utilized in coping with stress?
SHORT QUIZ!!!