STRESS AND ITS CHARACTERISTICS

STRESS- the body's way of reacting to an external stimulus such as discomfort.

DISTRESS- Negative stress reaction
 It triggers mental, emotional, and physical problems and, even worse, certain symptoms or diseases

Symptoms of Stress
Emotional
 Nervousness, gets easily upset, moody
 Overwhelming feeling and sometimes uncontrollable experience in relaxing the mind
 Low-self esteem, loneliness and the feeling of being worthless Mental
 Lack of focus
 Disturb mind setting
Physical
 Weak and lesser strength, easily gets cold and infection
 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical Activity

Physical activity is defined as any bodily movement that works your skeletal muscles and physical skills, that requires strength and
energy expenditure. This includes any motion performed throughout the day Walking, running, dancing, swimming, yoga, and gardening are a
few examples of physical activity.

Types of Physical Activity

1. Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary behavior, and thus promotes
cardiovascular fitness and other health benefits (eg, weight bearing exercises like jumping rope, cycling, swimming, running playing
football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high energy. Anaerobic activities are
strength-base activities in the absence of oxygen (e.g., sprinting during running, swimming, or cycling) requires maximal performance
during the brief period.
3. Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs, sweeping or raking the yard),
which is usually light to moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial energy expenditure (eg. playing tag, jumping rope)
5. Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment.
6. Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and regulations that is often done in a
competition. There are two categories of sports: individual and team.

Physical Activities Mechanism in Coping with Stress

Keeping your body physically active can help improve overall disposition, increase the release of endorphins and offer meditation-
like qualities. Exercise can also reduce the fight or flight response often triggered by stress.

Mood Booster

Engaging in physical activity can improve moods and make us feel better, increasing self-confidence. thus reducing stress. Execise can
also improve our quality and ability to sleep, resulting in a fully rested body which can definitely have a positive impact on our overall disposition
and cognitive function.

Endorphin Release
 Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals or neurotransmitter hormones
that are secreted from the brain and nervous system. It activates the body's opiate receptors thus it has analgesic properties that can make you feel
good. It also gives a person the feeling of achievement and being in control

Mind Stimulator

Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find that we are concentrating strictly
on the physical work. We tend to forget the problems and worries you have at present. With this, our mind is somehow freed and stimulated to
work and find solutions to our stress.

Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fight response and in doing so, deluges our body with different hormones including
cortisol, adrenaline, and noradrenaline. Once these hormones have been metabolized, the level of homeostasis improves, regulating the internal
conditions of the body, thus bringing in a state of balance and stability. In this manner, we feel calm and ready to gear up and face the world once
again.

FITNESS
GOALS

Improving fitness is an important goal for achieving optimum health. If carefully planned, performed, monitored, and evaluated, positive
health-related outcomes will be achieved and that reduces their risks to acquiring health problems.
To maximize the results of a physical fitness program there is a need to be acquainted with the Principles of Exercise and appropriate modification
of the FITT-Frequency, Intensity, Type, and Time.

The Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing "more than normal" for improvement to happen. In order for
the skeletal muscles to get stronger, additional load must be added and exerts greater than load what was used to.

Principle of Progression. It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle
aids safe and effective results.

Principle of Specificity. This suggests that overloading must specifically train a desired body part for it to improve. For example,
cardiovascular fitness may only improve flexibility to a small degree, and so jogging and running will not be a part of the exercise program for
developing flexibility Instead, select exercises with iphasis on stretching out the muscles and joints. Use the appropriate type of exercise that
directly improves your target muscles.

Principle of Reversibility. Development of muscles will take place if regular movement and execution is done, and if activity ceases,
it will be reversed. This shows that benefit and changes achieved from overload will last only if training is continuous. The training effect is lost
if the training is discontinued.

The FITT Principle of Physical Activity

FREQUENCY
 Refers to the number of times per week you engage in physical activity or exercise.
 It is how often you exercise.
 According to the American College of Sports Medicine guidelines, it is recommended to exercise 3-5 days per week for more optimal
results.

INTENSITY
 The difficulty or exertion level of physical activity or exercise.
 It is how hard you exercise.
 It can be described as light, moderate or vigorous.

HOW TO COMPUTE TARGET HEART RATE

1. Get the Maximum Heart Rate 4. Add each HRR to Resting Heart
Age: 17 RHR: 80 Rate (RHR) to obtain the Target Heart
MHR-220-17 (your age) Rate (THR) range.
MHR=203
a. 60%HRR+ (RHR) = beats per
2. Determine the Heart Rate minute
Reserve
HRR MHR-RHR 73.8+80=153.8 beats per minute
HRR=203-80
HRR=123 b. 80% HRR+ (RHR) = beats per
minute
3. Take 60% and 80% of the HRR
a. 60% x HRR 60 x 123=73.8 98.4+80=178.4 beats per minute
b. 80% x HRR80 x 123=98.4 Therefore, your target heart rate range
is (153.8) to (178.4) beats per minute.

TIME

 It is the duration or the length of session of a physical activity.

 It is how long you exercise.
 A cardio workout is recommended to last a minimum of 30 minutes.

TYPE

 Refers to the activity or exercise you choose to do.

 The kind of exercise you want to perform.
 Examples: dancing, walking, jogging, biking, and etc.

WORKOUT PLAN FOR CARDIOVASCULAR ENDURANCE

FREQUENCY MONDAY WEDNESDAY FRIDAY

INTENSITY 50%-70% 60%-80% 70%-95%

Light Moderate Vigorous

TYPE 30 minutes 45 minutes 60 minutes

TIME Walking Zumba Running and

Jogging