HEALTH OPTIMIZING PHYSICAL EDUCATION

HOPE 1
NAME: ____________________________________________ GRADE 11 & STRAND: _________________
Directions: Identify the concept being asked in each statement. Choose and write the letter of the correct answer on
a separate sheet of paper.

1. What is the capacity of individual to perform daily task effectively without undue fatigue?

A. Aerobics Exercise B. Physical fitness C. Physical education D. Sports

2. What is the process of making arrangements or preparations for an event or activity in a systematic way, especially
on a large scale?

A. Anti- Smoking Campaign B. Camping C. Organize D. Plan

3. What is a sports that is played by two people opposing each other?

A. Dual B. Individual C. Single D. Team

4. Which of the following is promoted by engaging in an active physical activity?

A. Active life style B. Good health C. Socialization D. All of the above

5. Which of the following help reduce stress?

A. Participating in physical activities C. Solving a personal problem

B. Managing an event D. None of the above

6. What is a sports that can be played alone without team mates?

A. Dual B. Individual C. Group D. Team

7. To which of the following does excessive or prolonged stress contribute to?

A. composed B. feeling relax C. illness D. self-motivated

8. Research has shown that stress can sometimes be positive. It can make you more alert and help you perform
better in certain situations. Which best describes the statement?

A. False B. True C. No connection D. Partly yes

9. Which of the following is NOT stressful aspect of life?

A. an argument with your family C. existing financial worries.

B. engaging in physical activities D. increased workload

10. Which of the following refers to the feeling of being under abnormal pressure?

A. Anxiety B. Nervousness C. Problem D. Stress

STRESS

When people hear the word stress, they react differently. Some people keep on
saying that they feel stressed out.

Stress is a feeling of being under abnormal pressure. This pressure can come from
different aspects of your day to day life. Such as an increased workload, a transitional
period, an argument you have with your family or new and existing financial worries. You
may find that it has a cumulative effect, with each stressor building on top of one another.
During these situations, you may feel threatened or upset and your body might create a
stress response. This can cause a variety of physical symptoms, change the way you behave,
and lead you to experience more intense emotions.

Stress affects us in a number of ways, both physically and emotionally, and in varying
intensities. Research has shown that stress can sometimes be positive. It can make you
more alert and help you perform better in certain situations. However, stress has only been
found to be beneficial if it is short-lived. Excessive or prolonged stress can contribute to
illness such as heart disease and mental health problems such as anxiety and depression.
Some common symptoms of stress include sleeping problems, sweating or a change in
appetite. 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.

When stress affects the brain, with its many nerve connections, the rest of the body
feels the impact as well. So, it is logical to say that if your body feels better, so does your
mind. 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. And conventional wisdom holds that a workout of low to moderate
intensity makes you feel energized and healthy.

Scientists have found that regular participation in aerobic exercise has been shown to
decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve
self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Managing One’s Stress thru Individual, Dual and Team Sports

There are certain sports, such as golf, bowling, and tennis that, for the most part, are
considered individual sports, which are sports played alone without teammates. Yes, there
are exceptions, such as the Ryder Cup in golf, in which two teams from either side of the
Atlantic Ocean compete, but often the competition is for an individual trophy. A sample of
the thousands of individual sports includes: badminton, bowling, boxing, cycling, figure
skating, golf, skiing, snowboarding, surfing. swimming, track and field and wrestling.

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. You can help loosen
them up on your own and refresh your body by:

 Stretching

 Enjoying a massage

 Taking a hot bath or shower

 Getting a good night’s sleep

Deep Breathing - Stopping and taking a few deep breaths can take the pressure off you right
away. You’ll be surprised at how much better you feel once you get good at it. Just follow
these 5 steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor. You
may also lie down.

2. Close your eyes.

3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or
anywhere that gives you a peaceful feeling.

4. Slowly take deep breaths in and out.

5. Do this for 5 to 10 minutes at a time.

Eat Well- Eating a regular; well-balanced diet will help you feel better in general. It may also
help control your moods. Your meals should be full of vegetables, fruit, whole grains, and
lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad
mood, which can actually increase your stress.

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.

 When you’re driving a bike on the road, switch to the bicycle lane so you can avoid road
accident.

 Break down the school requirements into smaller ones. For example, arrange this from
easiest to hardest.

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 you’ll look forward to these moments. Restful things you can do include:

 Meditation

 Yoga

 Tai chi

 Prayer

 Listening to your favourite 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. Relaxing hobbies include things
like:

 Reading
 Knitting

 Doing an art project

 Playing golf

 Watching a movie

 Doing puzzles

 Playing cards and board games

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. Is it your job, your
commute, your schoolwork? If you’re able to identify what they are, see if you’re able to
eliminate them from your life, or at least reduce them. If you can’t identify the main causes
of your stress. 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.

Skills

There are thousands of individual sports, and the skill requirements for each vary greatly;
however, there are certain skills that apply to most individual athletes. Most have high
levels of cardiovascular fitness to allow for long hours of practice and play. Most have well-
toned muscles and are flexible. One major advantage of competing in an individual sport is
that the athlete can progress at his own pace to improve skills. The skills he needs are more
mental than physical. He needs autonomy, self-discipline, focused thinking, and passion. He
must work on a specific skill over and over until it is mastered. He is able to practice as early
or late as he wants. He gets to take all the credit for winning, but he is on his own and can
blame no one but himself for any lackluster performances.

Critical Elements

Individual sports also allow athletes to aim for personal goals without worrying about
hurting the team. For example, in distance running, an athlete will commonly shoot for a
personal best (known as a PB) several times per year. In fact, individual athletes are often
said to be competing against themselves. They do have competitors to beat, but they also
attempt to improve on their previous best performances as well.

There are two basic types of motivation. They are external motivation and intrinsic
motivation. External motivation comes from someone else or involves gaining a reward.
Examples of external motivation include a coach yelling at you to do pushups, winning a
medal, or a parent telling you to clean your room. Intrinsic motivation literally means that
the desire comes from within. This is a trait that many individual sport's athletes possess.
Examples include deciding to run a personal best in a 5K race or attempting to qualify for a
big tournament. In individual sports, there are no teammates to please or to put peer
pressure upon you, as the pressure comes from yourself.

Types of Sports

Sports is an activity that requires physical actions and skills where individual or teams
compete under a set of rules. It is classified into individual, dual or team sports. Dual sports
are played by two people opposing each other. More so, dual sports develop teamwork and
coordination since it needs both to win the game. Like individual sports, dual sports build
muscular strength and promote tactical strategy. Examples of individual and dual sports are
badminton, tennis, pickle ball, golf, archery, dance, cross-country skiing and table tennis.

A team sport includes any sport where individuals are organized into opposing teams
which compete to win. Team members act together towards a shared objective. This can be
done in a number of ways such as outscoring the opposing team. Team sports are practiced
between opposing teams, where the players generally interact directly and simultaneously
between them to achieve an objective. The objective often involves teammates facilitating
the movement of a ball or similar object in accordance with a set of rules, in order to score
points.

Engaging in different sports whether individual, dual or team sports is beneficial to

everyone. Participating in physical activities like in individual, dual, or team sports is also
considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it
is very effective at reducing fatigue, improving alertness and concentration, and at
enhancing overall cognitive function. This can be helpful when stress has depleted your
energy or ability to concentrate.

Knowing how to manage time properly and identify the priorities associated with
proper physical activities is considered one to the best remedies to fight and reduce stress.