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Reviewer Pe Lesson 1

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Dominic Petrola
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14 views

Reviewer Pe Lesson 1

Uploaded by

Dominic Petrola
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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 Stress is a feeling of being under abnormal pressure.

This pressure can come


from different aspects of your day-to-day life.
 During these situations, you may feel threatened or upset and your body
might create a stress response.
 Excessive or prolonged stress can contribute to illness such as heart disease
and mental health problems such as anxiety and depression.
 Symptoms like these are triggered by a rush of stress hormones in your body
which, when released, allow you to deal with pressures or threats. This is
known as the 'fight or flight' response.
 Exercise and any physical activity produce endorphins chemicals in the brain
that act as natural painkillers and also improve the ability to sleep, which in
turn reduces stress.
 Meditation, acupuncture, massage therapy, even breathing deeply can cause
your body to produce endorphins
 Participating in physical activities like in individual, dual, or team sports is also
considered vital for maintaining mental fitness, and it can reduce stress.
 Individual Sports
 Sports played alone without teammates
 Badminton, bowling, boxing, cycling, figure skating, golf, skiing, snowboarding,
surfing. Swimming, track and field and wrestling.
 Dual Sports
 A type of sports that are played by two people playing against each other.
 develop teamwork and coordination
 Build muscular strength and promote tactical strategy.
 badminton, table /lawn tennis, beach volleyball
 Team Sports
 individuals are organized into opposing teams which compete to win
 Examples are: volleyball, basketball, football, soccer, softball, etc.
TWO TYPES OF MOTIVATION

 External motivation comes from someone else or involves gaining a reward.


Examples of external motivation include a coach yelling at you to do push-ups,
 Intrinsic motivation literally means that the desire comes from within.
 There are no teammates to please or to put peer pressure upon you, as the
pressure comes from yourself.

Physical activity (PA) is defined as any bodily movement produced by skeletal


muscles that require energy expenditure.
Two components to physical activity that needs to be considered:
 Aerobic fitness: this usually includes moderate to vigorous activity that makes
you feel a bit warm, causes your breathing to increase and your heart rate to
increase.
 Strength and balance: this is often the forgotten component of physical
activity, but it is an essential part which has many benefits
Tips to Manage Stress
 Exercise – working out regularly is one of the best ways to relax your body and
mind. Exercise can also improve one’s mood. Work up to 2 hours and 30
minutes of moderately intense exercise like brisk walks or 75 minutes of a
more vigorous exercise like swimming laps, jogging or other sports.

 Relax your muscle - when you are stressed, your muscles get tense.
(Stretching enjoying a massage, taking a hot bath or shower)

 Slow down - modern life is so busy, and sometimes we just need to slow down
and chill out. Look at your life and find small ways you can do that. For
example: Set your watch 5 to 10 minutes ahead. That way you’ll get places a
little early and avoid the stress of being late.
 Take a break - you need to plan on some real downtime to give your mind
time off from stress. If you’re a person who likes to set goals, this may be hard
for you at first. But stick with it, and look forward to these moments. Restful
things you can do include: meditation, yoga, tai chi, prayer, listening to your
favorite music, spending time in nature

 Make time for hobbies - you need to set aside time for things you enjoy. Try to
do something every day that makes you feel good, and it will help relieve your
stress. It doesn’t have to be a ton of time -- even 15 to 20 minutes will do

 Talk about your problems - if things are bothering you, talking about them can
help lower your stress. You can talk to family members and friends, and you
can also talk to yourself. It’s called self-talk and we all do it. But in order for
self-talk to help reduce stress you need to make sure it’s positive and not
negative

 Go easy on yourself - accept that you can’t do things perfectly, no matter how
hard you try. You also can’t control everything in your life. So do yourself a
favor and stop thinking so much. And don’t forget to keep up your sense of
humor. Laughter goes a long way towards making you feel relaxed.

 Eliminate your triggers - figure the biggest causes of stress in your life.

If you can’t identify the main causes of your stress, try to have a stress journal.
Make note of when you become most anxious and see if you can determine a
pattern, then find ways to remove or lessen those triggers.

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