STRESS

MOST ESSENTIAL LEARNING COMPETENCIES

1. Describe the role of physical activity assessment

in managing one’s stress.

2. Engages in moderate to vigorous physical

activities (MVPAs) for at least 60 minutes most
days of the week in a variety of setting in and out
of school.
OBJECTIVES:
At the end of the lesson, the students are expected
to:

1. Discuss stress its type and its symptoms

2. Identify the benefits of physical activity in
coping with stress
3. Recognize our response to stress.
ACTIVITY 1: WHAT BOTHERS YOU?

Directions:

List down your experiences from the previous

week that made you feel uncomfortable. Describe
the way you cope with the uncomfortable
experiences that you had using the table below.
ACTIVITY 1: WHAT BOTHERS YOU?
PLACES Uncomfortable/ Demanding Actions you took to make
Situation yourself feel better
HOME

SCHOOL

COMMUNITY
What is stress?
In the daily challenges of life, individuals often encounter
discomfort, circumstances and events that disturb one’s
physical, mental, and emotional states. The body’s
response to the discomfort it experiences is called stress.

Stress is the body's reaction to any change that requires an

adjustment or response. The body reacts to these changes
with physical, mental, and emotional responses.
What is stress?

Stress is a normal part of life. You can experience stress

from your environment, your body, and your thoughts.
Even positive life changes such as a promotion, a
mortgage, or the birth of a child produce stress.

It is the collective physiological and emotional response to

any stimulus that disturbs an individual’s “homeostasis”.
What is stress?
Stress is the body’s way of reacting to an external stimulus
such as a discomfort. It activates the sympathetic nervous
system, which brings about a fight or flight response
wherein cortisol and adrenaline is released into the
bloodstream.

These hormones stimulate your heart to pump faster,

making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses
become more sensitive.
What is stress?
Stress is the body’s way of reacting to an external stimulus
such as a discomfort. It activates the sympathetic nervous
system, which brings about a fight or flight response
wherein cortisol and adrenaline is released into the
bloodstream.

These hormones stimulate your heart to pump faster,

making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses
become more sensitive.
What is stress?

These changes in your body caused by stress increases

your stamina and strength, makes you react quickly, and
keeps you more focused.

Stress affects all—it is part of one’s life. The human body

and its system are equipped to respond to stress. Most of
the events that happen to you and around you contribute
stress to your body.
What is stress?
The effects of stress differ for each individual, based on
their ability to adjust to certain changes from the
environment and the people around them. Some are able
to cope easily, but others have hard time.

Stress can be helpful for it can keep a person alert and set
to avoid vulnerability. On the other hand, it becomes
detrimental when a person is subjected to stress without
relief or relaxation between situations.
 TYPES OF STRESSORS
STRESSOR
A stressor is the one
that causes stress.

It may be
physical/external or
psychological/internal
that can cause
uncomfortable feeling
and response from
any individual.
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
SYMPTOMS OF STRESS
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
RESPONSE TO STRESS
As soon as an individual feels stressed, several systems of the body
begin their initial responses to stress. These reactions characterize
the Three Stages of Stress Response:

STAGE 1
ALARM REACTION

STAGE 2
RESISTANCE

STAGE 3
EXHAUSTION
STAGES OF STRESS
Alarm Reaction stage, AKA the Fight-or-Flight stage, is the initial stage
of stress response. This is when the Autonomic Nervous System,
specifically the Sympathetic Nervous System, and the Endocrine
System, allow the body to cope with the forthcoming stress.
Physical changes in the body includes the following:
- Pupils dilate to take in more light.
- Faster heart rate to pump more blood.
- Skeletal muscle tension increases
preparing
the body for action.
- Sweating in the armpit, hands and feet
increases to flush out wastes
- Increase of blood pressure and delivery
of blood to where it is needed.
- Digestion slows down
STAGES OF STRESS

If the stress is severe and long-lasting, response to stress proceeds to

the second stage, the Resistance Stage.

This stage has a longer

duration for this is when the
body increases its capacity to
deal with stress. The body
tends to become more
resistant to illness and
disease, allowing the
immune system to work
overtime to keep up with the
demands placed on it.
STAGES OF STRESS
If the stressor continues for a prolonged period that the body can no
longer combat stress, then this leads to the last stage, Exhaustion
Stage.
The heightened physiological
adjustment may now be
detrimental to health.
A drop in resistance level and the
ability to tolerate stress will allow
the immune system to collapse that
may result to occurrences of health-
related problems such as
hypertension, palpitation or faster
and extra heartbeat, and emotional
and psychological problems.
COPING WITH STRESS THROUGH PHYSICAL ACTIVITY

Stress is inevitable and eliminating it entirely from one’s life

is impossible.

Changes in daily events are beyond any person’s capacity.

However, one’s reaction to stressful changes can be
managed.
COPING WITH STRESS THROUGH PHYSICAL ACTIVITY

Spending time with friends or family, sleeping, watching

movies, as well as listening to music, also work.

These coping techniques are said to be of help but most

health professionals recommend participation and
engagement in physical activity and exercise as preferred
strategy.
COPING WITH STRESS THROUGH PHYSICAL ACTIVITY

Many of the physical symptoms of stress can be managed

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

Aerobic - light to moderate-intensity physical activity that

requires more oxygen than sedentary behavior, and it
promotes cardiovascular fitness and other health benefits.

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.
TYPES OF PHYSICAL ACTIVITY

Lifestyle - physical activities which have been a part of our daily

routine.

Physical activity play - an intense play activity that requires substantial

energy expenditure

Play - simple and self-reflected activities with flexible rules for the
purpose of enjoyment.

Sports - a physical activity requiring skill and physical mastery 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.
PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS
MOOD BOOSTER

Engaging in physical activity can improve moods and make

us feel better, increasing self-confidence, thus reducing
stress.

Exercise 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.
PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS
ENDORPHIN RELEASE

Participating in physical activity can result in an increase in

endorphin levels.

Endorphins are chemicals produced naturally by the

nervous system to cope with pain or stress. They are often
called “feel-good” chemicals because they can act as a pain
reliever and happiness booster. It also gives a person the
feeling of achievement and being in control.
PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS

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.
PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS

REDUCTION OF FIGHT OR FLIGHT RESPONSE

Stress, either big or small, activates our flight or fight

response and in doing so, floods our body with different
hormones including cortisol, adrenaline, and noradrenaline.

Over-secretion of these hormones is brought about by

stress, thus must be controlled and returned to normal
state. Otherwise it could interfere with body functions
leading to adrenal fatigue.
 Several methods and
techniques were developed
and used by people from all
walks of life. Managing stress
is vital to one’s achievement
of total health, fitness and
wellness.

The way to manage stress may range from understanding oneself,

from one’s own thinking and emotions, in dealing with other people.
Understanding one’s emotions may be such controlling one’s anger,
knowing one’s limitations, acknowledging the value of a support
group, and finding ways on how one can feel relaxed.
 STRESS AND PHYSICAL ACTIVITY
The table below presents a list of ways on how to manage stress:
Progressive Relaxation
Yoga
Relaxation techniques Meditation
Visualization
Proper Nutrition
Time management
Adequate Sleep
Stress Buffers Do a “Self-Talk” Analyze things that you cannot do.
Set Priorities
Set realistic and not impossible goals.
Sports
Physical Activity or Exercise Dance/ Aerobic Dance
Fitness-Related (walking, brisk walking, jogging, running)