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Week 4

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13 views20 pages

Week 4

Uploaded by

ian
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Physical Education & Health

Week 4

Prepared By:
Mr. Ian M. Villena
OPENING PRAYER
PHYSICAL ACTIVITY
ASSESSMENT AND
STRESS
Definition
of
Stress
Stress, according to Fernando - Callo
and Dajime (2016) is defined as a
reaction of the body and mind to
unkind or challenging life incidents
such as tense feelings, worry, and
discomfort.
Types of stress
 Contrary to popular belief, stress is not always
negative; depending on the person’s case,
stress can be either positive or negative. This
can be classified into eustress and distress.
 Eustress is the positive stress, which is the
enhancing influence to one’s productivity and
satisfaction. It helps promote growth and
accomplishment, as well as stimulate the
individual to do more work.
 Distress, on the other hand, is also known as
negative stress. This type of stress is
detrimental to the performance of an individual.
Causes of
Stress
Events or situations that causes stress are
referred to as stressors. It is the stressors that
trigger stress response, or the body’s reactions
to stress to bring balance. Below are examples
of stressors (Fernando-Callo and Dajime, 2016)

Major Life Changes


Everyday Problems
Physical Surroundings
Other stressors
Managing Stress
Fernando-Callo and Dajima (2016) listed a variety of
appropriate stress management strategies which can
very helpful, so that you can maintain a healthy mind
and body despite the many stressors around.
1. Managing stressors: minimizing the stressors is
one of the most relevant approaches to manage
stress. While stressors cannot be eliminated, there
are ways for you to avoid them. Time management,
for instance, can lessen your work burden, which in
turn lessens your stress.
2. Rest and sleep: stress can also be lessened by
having proper amount of rest and sleep. Grown-ups
normally need 7 to 9 hours of sleep at night. It is
also ideal to take a 15- to 30-minute daytime nap.
Stress and tension is best countered by relaxation.
 Exercise: a recreational physical activity
is ideal for relieving the body from the
effects of stress. It offers various benefits
that can help in stress management.
Aerobic workout stimulates hormones,
wears down tight muscles, and gives a
nicely tired but stress-free condition.
Moreover, exercise can help secrete feel
good hormones called endorphins, which
help the body relax. Exercise also
improves one’s mood.
Physical
Fitness
Assessment
One of the benefits of having a physically
active lifestyle is that it helps manage one’s
stress. Exercise is ideal for people to
manage their stress levels, but if you are not
used to physical activities, one must need to
assess their physical fitness. As mentioned in
the previous lessons, it is important to
consider one’s physical fitness level when
planning an exercise program. Assessing
your Health related Fitness (HRF) level is
important in determining the appropriate
exercise program for you.
Evaluating
Physical
Fitness Level
It is important to have baseline information on
one’s body. This way you will have a guide
on how you will want to achieve your
physical fitness goal. The first and most
important step in engaging in physical
activities is to evaluate one’s physical
fitness. Evaluating your physical fitness
level starts by taking some basic tests to
assess your current level. The following are
some of the tests which you may take.
Make sure to seek medical clearance and
follow safety precautions like warm-ups
before you perform these tests.
One Mile Run
One Minute Push-Up
Sit and Reach
Body Mass Index
This is a widely accepted tool to assess
body composition. The score will reflect
how heavy the person is, relative to his
or her height. (Fernando-Callo and
Dajima, 2016). To do this, there are two
measurements needed to be taken: the
height and weight. Convert the height
measurement to meters and the weight
into kilograms. Divide the weight by the
square of the height to obtain the body
mass index (kg/m2).
F.I.T.T. Principle
Sir. Ian Villena

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