Do You Want to Edit This Presentation?

Make a copy and edit in Download an offline copy

Google Slides. and edit in Microsoft
1. On the menu bar, click File and then PowerPoint.
Make a copy and Entire
Presentation. 1. On the menu bar, click File and then
2. Type a name for the file. Download as.
3. Choose where to save it on your 2. Choose a file type. Select Microsoft
Google Drive. PowerPoint (.pptx).
4. Click Ok. 3. Wait for the file to be downloaded to
5. A new tab will open. Wait for the file your local disk.
to be completely loaded on a new 4. Once completely downloaded, open
tab. the file and edit it using Microsoft
6. Once the file has loaded, edit this PowerPoint or any offline presentation
presentation using Google Slides. program.

1
Grade 5• Unit 1

Stress Management and Well-

Being

Physical Education and

Health
MAPEH
2
 Practical Applications

The knowledge gained in this unit can be applied to the following:

● Identifying common stressors in daily life, such as schoolwork
and social interactions.
● Recognizing physical responses to stress through engaging in
physical activities.
● Practicing healthful coping strategies like positive self-talk and
seeking support.

3
Central Question
How can understanding stress and
practicing coping strategies contribute to
our overall well-being?

4
Lesson 3

Stress-Reduction Activities

Physical Education and

Health
MAPEH

5
 Learning Targets

At the end of this lesson, the learners should be able to do the

following:
● Identify the stress-reducing benefits of physical activities.
● Engage in various physical activities, such as exercise, hobbies,
and indoor and outdoor activities, to actively experience stress
reduction.
● Recognize the importance of physical activities in reducing
stress and promoting personal wellness.

6
 Recharge

● Follow The Leader Dance Moves

7
 Recharge

Instructions

1. Choose a student volunteer or take on the role of Leader

yourself.
2. Understand that the Leader will demonstrate dance moves, and
your task is to mimic them accurately.
3. Watch closely as the teacher or Leader demonstrates simple
dance moves like snapping, clapping, tapping, marching,
waving, shaking, and more. These moves should match the
rhythm of the music.

8
 Recharge

Instructions

4. Start closely copying the leader’s dance moves, focusing on

keeping time with the music and coordinating your movements.
5. Take turns leading and copying after each dance move, ensuring
that everyone in the class has a chance to participate.
6. Continue for a few rounds, so everyone can lead and join in the
fun.
7. Remember to enjoy the music and have fun dancing while
staying active and engaged!

9
 Recharge

Activity Processing
1. What was your favorite
dance move that you
performed as the leader?
Why did you enjoy it?
2. How did you feel while
following along with the
leader's dance moves? Did
you find it challenging or
enjoyable?

10
 Recharge

Activity Processing
3. Why is engaging in
activities that activate our
bodies and minds
important, such as “Follow
the Leader” dance moves?
4. What did you notice about
the connection between
physical activity and your
mood or energy levels?

11
Understanding Stress
Reduction through
Physical Activity
Imagine feeling overwhelmed
with schoolwork or personal
problems. Physical activities
like playing your favorite sport,
dancing, or walking can help
you feel better and more
relaxed and healthier.
12
Enlighten

Endorphins are often

called "feel-good"
hormones because they
help improve our mood and
reduce pain. This release of
endorphins can make us
feel happier and more
relaxed, effectively
lowering stress levels.

13
Enlighten

Physical activities can reduce

the levels of stress
hormones, such as cortisol
and adrenaline, in our
bodies. When stressed, these
hormones are responsible for
the "fight or flight" response.
Reducing these hormones
through exercise makes us
feel calmer and more at
ease.
14
Types of Stress-Reducing Physical Activities

● Structured exercises
● Sports
● Recreational activities
● Simple play

15
Indoor Activities
Even when you are indoors,
there are plenty of ways to
stay active. Yoga, home
workouts, and interactive
video games are great
options. Yoga helps stretch
and relax your body, home
workouts keep you moving
without much space, and
interactive video games
make exercise fun. 16
Outdoor Activities
Spending time outdoors can
be very refreshing and is a
great way to stay active.
Playing sports, taking nature
walks, playing at the
playground, biking, and
enjoying water activities are
excellent ways to get fresh
air and reduce stress.

17
Impact on Mental and Emotional Health

● Mental health: Victims of bullying are at increased risk for

mental health issues, such as depression, anxiety, and other
stress-related disorders. They might feel constantly on
edge, have trouble sleeping, or lose interest in activities
they once enjoyed.

● Emotional health: Bullying can also take a toll on a

person’s emotional well-being. Victims may experience
feelings of loneliness, sadness, and helplessness. They
might feel worthless and have low self-esteem.

18
Impact on School Performance and Relationships

● School performance: Bullying can affect a student’s

ability to concentrate and perform well in school. They
might have lower grades, skip classes, or even drop out.

● Relationships: The effects of bullying can extend to a

victim’s relationships with family and friends. They might
become withdrawn, avoid social interactions, and have
difficulty trusting others.

19
Integrating Physical
Activities into Daily Life

● Create a routine
● Listen to your body
● Set goals

20
Importance of Physical Activities in Reducing Stress

● Enhancing mental health

● Improving physical health
● Improving social health
● Building healthy habits

21
 Enlighten

● Stress Relief Stations

22
 Enlighten

Instructions

1. Get set to explore different stress-relief techniques at various

stations around the classroom or outdoor area. Each station
focuses on a unique method to help you relax and feel better. Here
are the stations:
2. Station 1: Stretch and Relax
3. Station 2: Breathe and Calm
4. Station 3: Move and Energize
5. Form three groups. Each group has an assigned station to start at.
Each group will rotate through stations, spending about 10 minutes
at each one.
23
 Enlighten

Instructions

6. Follow clear instructions and actively participate in the activities at

each station. Move through the different stations, spending a few
minutes at each.
7. As you go through the stations, approach your teacher to guide and
assist you if needed.
8. After visiting all stations, gather for a brief discussion about your
experience and the benefits of each stress-relief technique.

24
Station 1: Stretch and Relax

1. Begin by gathering at Station 1.

2. Follow the instructor's demonstration of simple yoga poses
and stretching exercises.
3. Practice each pose or stretch for about 2-3 minutes,
focusing on breathing deeply and relaxing your muscles.
4. Engage in movements such as mountain pose, tree pose,
chair pose, warrior pose, and hero pose.

25
mountain pose
● Stand tall with feet hip-width
apart, arms relaxed by your
sides.
● Press feet into the ground,
lengthen your spine, and reach
the crown of your head toward
the ceiling.
● Keep shoulders relaxed and gaze
forward. Take deep breaths in
and out.

26
tree pose

● Begin in mountain pose. Shift weight

onto your left foot.
● Lift your right foot and place the sole
against the inner left thigh or calf
(avoid the knee).
● Bring hands together at the heart
center or extend them overhead like
branches.
● Find a focal point to help with
balance. Hold for a few breaths, then
switch sides.

27
chair pose

● Stand in mountain pose. Inhale,

raise arms overhead with palms
facing each other.
● Exhale, bend your knees and sit
back as if sitting in a chair,
keeping weight in heels.
● Keep the spine long, chest
lifted, and gaze forward. Hold
for a few breaths, then return to
standing.

28
warriors pose

● Start in mountain pose. Step your

left foot back into a lunge
position.
● Bend your right knee over the
right ankle, keeping the left leg
straight.
● Extend arms overhead, shoulders
relaxed. Gaze forward or up.
● Hold for a few breaths, then
switch sides.

29
hero pose

● Kneel on the floor with knees

together, big toes touching,
and sit back on your heels.
● Keep spine straight, shoulders
relaxed, and hands resting on
thighs or in prayer position.
● Focus on deep breathing and
feeling grounded.

30
Safety Tips

1. Pay attention to your body and go as far as you feel

comfortable in each pose.
2. Remember to breathe deeply and avoid holding your breath.
3. Focus on maintaining proper alignment and balance,
especially in standing poses.
4. Feel free to make adjustments as necessary, like using a
wall or chair for support.
5. Listen to your bodies and adjust poses to make them more
comfortable.
6. After the session, talk about how yoga and stretching can
ease stress and tension in the body.
31
Station 2: Breathe and Calm

1. Move to Station 2 and find a comfortable sitting or lying

position.
2. You will be guided through a mindfulness breathing exercise,
focusing on deep, slow breaths.
3. Close their eyes (if comfortable) and take a deep breath
through the nose, counting to four.
4. Then, exhale slowly through the mouth, counting to six,
releasing tension with each breath.
5. Repeat this breathing pattern for several minutes,
encouraging students to focus only on their breath.
6. After the exercise, discuss how mindfulness breathing can
calm the mind and reduce stress. 32
Station 3: Move and Energize

1. Move to Station 3, where fun physical activities are set up.

2. Engage in hula hooping, jumping rope, or playing with balls.
3. Move your body and have fun while being active.

33
 Recharge
Enlighten

Activity Processing
1. How did you feel after
practicing the yoga poses and
stretching exercises at Station
1?
2. What differences did you
notice in your mind and body
after completing the
mindfulness breathing
exercise at Station 2?
3. How did participating in the
physical activities at Station 3
affect your energy levels and
mood?
34
 Reexplore

● Wellness Wheel

35
 Reexplore

Instructions
1. Each of you will get a wellness wheel template.
2. The wellness wheel is divided into sections representing
different stress-reducing activities, such as exercise, hobbies,
and relaxation techniques.
3. Think about the activities we discussed in today’s lesson.
Reflect on which ones you enjoyed the most and found helpful
for reducing stress.

36
 Reexplore

Instructions
4. Write down your favorite activities in each section of the wheel.
Be honest and choose activities that you genuinely enjoy and
that help you feel less stressed.
5. After you finish your wellness wheel, share your choices with a
partner or in small groups.
6. We will then have a class discussion about the importance of
including these stress-reducing activities in our daily lives.

37
 Reexplore

Instructions

4. Ensure your design is easy to understand, focusing on clarity

and simplicity.
5. Take time to work on your poster, and do not hesitate to ask for
help.
6. Once you are done, display your posters around the classroom
or school to spread awareness about the importance of
standing up against bullying.

38
 Recharge
Reexplore

Activity Processing
1. Which activities did you choose
for the exercise section of your
wellness wheel, and why?
2. What hobbies did you include,
and how do they help you
reduce stress?
3. What strategies do you find
most effective in the relaxation
techniques section for calming
your mind and body?

39
 References

American Psychological Association. "Exercise Fuels the Brain's Stress Buffers." Accessed May 22, 2024.
https://www.apa.org/topics/exercise-stress

American Psychological Association. "Stress Management: Understanding Stress." Accessed May 22, 2024.
https://www.apa.org/topics/stress

Centers for Disease Control and Prevention. "Physical Activity Basics." Accessed May 22, 2024.
https://www.cdc.gov/physicalactivity/basics/index.htm

Mayo Clinic Staff. "Exercise and Stress: Get Moving to Manage Stress." Mayo Clinic. Accessed May 22, 2024.
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469.

National Institute of Mental Health. "5 Things You Should Know About Stress." Accessed May 22, 2024.
https://www.nimh.nih.gov/health/publications/stress

40