Senior High School
12
PE and HEALTH
Quarter 4 -Week 7-8
Managing Stress Through
Physical Activities
Physical Education and Health (H.O.P.E. 4) Grade 12
Alternative Delivery Mode
Quarter 4 – Module 7-8: Managing Stress Through Physical Activities
First Edition, 2020
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Published by the Department of Education
Development Team of the Learning Activity Sheets
Melody Fair C. Jomuad, MSPE
Writer/s:
Reviewer/s:
Eulogio Suaner, Mary Sieras, Paul Badon, Roxanne Fuentes, Anita
Galay, Cherrie Lou Lanzaderas, Cynthia Yanez, Annabele Lariba
Management Team
Chairperson:
Co-Chairpersons:
Members
Conformed by:
Supervisors:
Dr. Arturo B. Bayocot, CESO III
Regional Director
Dr. Victor G. De Gracia Jr. CESO V
Asst. Regional Director
Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent
Alicia E. Anghay, PhD, CESE
Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD
Neil A. Improgo, EPS-LRMS
Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Eulogio R. Suaner, Jr., EPS-MAPEH
Joel D. Potane, LRMS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
Ryan P. Lamonte
T-III SHS, Leuteboro NHS
Dr. Jerry F. Huerto, EPS-MAPEH
Elmer P. Concepcion, EPS
Gochuco, Jemuel
Senior High School
Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 7-8:
Managing Stress Through
Physical Activities
This instructional material was collaboratively developed and reviewed
by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@ deped.gov.ph.
We value your feedback and recommendations.
Department of Education ● Republic of the Philippines
Table of Contents
What This Module is About ............................................................................................... i
What I Need to Know ........................................................................................................ i
How to Learn from this Module ........................................................................................
i
Icons of this Module ......................................................................................................... ii
What I Know ................................................................................................................... iii
Lesson 1:
Benefits of Outdoor Recreational Activities
What I Need to Know ................................................................................ 1
What’s New: Word Looping ...................................................................... 1
What Is It ................................................................................................... 1
What’s More: Hi! Hello! ............................................................................. 3
Green Treasure Hunting ..................................................... 4
What I Have Learned................................................................................ 5
What I Can Do: ......................................................................................
6
Lesson 2:
Breathe In, Breathe Out
What’s In ................................................................................................... 7
What I Need To Know ............................................................................. 7
What’s New: How are you Feeling Today? ..............................................
7
What Is It: ...............................................................................................
8
What’s More: Awit ng Buhay Ko .............................................................. 10
Quiet Place ........................................................................ 11
What I Have Learned................................................................................ 12
What I Can Do: ...................................................................................... 13
Summary ....................................................................................................................... ..13
Assessment: (Post-Test) .. ............................................................................................. ..14
Key to Answers .............................................................................................................. ..15
References .................................................................................................................... ..16
What This Module is About
This module deals with the roles of physical activity assessments in
managing one’s stress. Lessons focus on the benefits of recreational activities as
health-enhancing physical activities. It also focuses on how these activities serve
as a guide in becoming more physically active and in handling stress.
The following are the lessons contained in this module:
1.
2.
Lesson 1: Benefits of Outdoor Recreational Activities
Lesson 2: Breathe In, Breathe Out
What I Need to Know
At the end of this module, you should be able to:
1.
2.
3.
4.
Describe the role of physical activity assessments in managing
one’s stress (PEH12FH-IIf-5);
Engage in moderate to vigorous physical activities (MVPAs) for at
least 60 minutes most days of the week in a variety of settings inand out-of school (PEH12FH-IIa-t-8); and
Demonstrate proper etiquette and safety in the use of facilities
and equipment (PEH12FH-IIaa-t-12)
Recognizes the value of optimizing one’s health through
participation in physical activities (PEH12FH-IId-t-14)
How to Learn from this Module
For the Learner:
The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you
already know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask permission from your parents/guardians whenever you have
research and requirements to be conducted outside your home.
i
For the Teacher/Facilitator:
The following are your guides for the proper use of this module:
1. Communicate with parents and students regularly for updates and
feedback
2. Make sure that all activities are complied before accepting them. .
3. You may contextualize or localize your activity as long as it is still within
the bound of the learning competency.
For the Parents/Guardian:
The following are your guides for the proper use of this module:
1. Closely monitor your child’s progress.
2. Do not answer the activities for your child. Just guide them in doing it.
3. Support your child. Talk to him/her about his/her journey with this
module
Components in Each Lesson
What I Need to Know
Learning Objectives
What I Know?
Pre-Assessment
This
part
contains
learning objectives that
are set for you to learn as
you go along the
module.
This is an assessment as
to
your
level
of
knowledge to the subject
matter at hand, meant
specifically to gauge prior
related knowledge
This
part
connects
previous lesson with that
of the current one.
What’s In?
Review Activity
What’s New?
Motivational Activity
An introduction of the
new lesson through
various activities, before
it will be presented to you
What is It?
Lesson Proper
These are discussions of
the activities as a way to
deepen your discovery
and understanding of the
concept.
ii
What’s More?
Performance Task
These
are
follow-up
activities
that
are
intended for you to
practice further in order to
master the competencies.
Activities designed to
process what you have
learned from the lesson
What I Have Learned?
Generalization
What I Can Do?
Application
Assessment
Post-Assessment
These are tasks that are
designed to showcase
your skills and knowledge
gained, and applied into
real-life concerns and
situations.
This evaluates your level
of mastery in achieving
the learning objectives of
the lesson.
What I Know
PRETEST
Test I. Multiple Choice. Direction: Choose the letter of the correct answer.
Write your answer on a separate sheet of paper.
1.
2.
3.
4.
5.
It refers to a state of emotional, physical, and mental exhaustion caused
by excessive and prolonged stress.
a. Burnout
b. Negativity
c. Problem d. Stress
Which of the following is a benefit of participating in physical activity?
a. Boredom
b. Fun
c. Illness
d. Stress
Who is the right person to turn to when you are weary and stressed?
a. Enemy
b. Family
c. Neighbor d. School mates
When you are stressed, the following are the things you are going to
do, EXCEPT:
a. Meditate
b. Relax
c. Unwind d. Work more
Which of the following may cause you to burnout as a student?
a. Assignments b. Exams
c. Projects d. All of the
above
iii
Test II.
Classify the following into PHYSICAL, PSYCHO-EMOTIONAL,
SOCIAL, ECONOMIC or SPIRITUAL benefit.
ITEM
6. 6.Meeting
new
friends
7. 7. Soothes the body
and spirit
8. 8. Helps people to
be on move
9. 9.Create more jobs
10. 10. Helps people to
unwind
BENEFIT
ITEM
11.Stirs up spiritual
values
12.Families become
closer
13. More productive
at work
14.Promotes
muscular fitness
15. Improves selfesteem
and
confidence.
iv
BENEFIT
Lesson
Benefits of Outdoor
Recreational Activities
1
What I Need to Know
At the end of this lesson, you should be able to:
1. Identify the different benefits of outdoor recreation; and
2. Participate in activities that make you more aware of your surroundings.
What’s New
Activity 1:
WORD LOOPING
1. Encircle the first word you see that is related to physical activities.
R
I
A
F
Y
D
O
L
R
E
W
M
M
E
Y
E
E
L
A
O
D
H
Y
S
F
K
L
I
T
N
K
I
R
A
K
L
N
U
G
C
E
H
A
A
D
F
D
R
S
E
E
J
R
I
A
E
H
F
J
A
M
E
H
X
E
A
D
J
O
G
S
E
D
O
R
E
L
A
X
N
2. Write your answer on the blank provided below and briefly
describe/discuss your answer
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
What Is It?
Think of an outdoor activity you experienced before. What benefits did
you get out of doing it? Maybe you will immediately answer “fun” because you
enjoyed a lot. But your experience is not only all about fun! Unconsciously,
1
you were able to breathe the fresh air by the woods and saw the amazing sight
of nature. It is a healthy experience. Having a close contact with nature brings
so much positive effects to you as a person. Feeling well contributes to a
better quality of life.
The following are the benefits of outdoor recreational activities:
Being outdoors allows you to move your body
freely. You have a lot of activities to choose
from – walking, running, jogging, biking,
Physical Health Benefits
swimming, boating and the like. If you are
stuck to gadget now, put it down. You are
having a sedentary life but it is never too late to
start it right.
This is where your answer comes in – fun.
Doing outdoor recreational activities allows you
Psycho-Emotional Benefits to relax and feel renewed. Looking at the green
environment makes you feel good and helps
reduce stress.
Doing outdoor activities allows you to have a
strong family bonding and to meet other people.
Social Benefits
Say hi and hello to the people you meet is a
good start of having new friends and it helps
develop a community.
When you are at a relax mood, you tend to love
to work and become efficient and productive in
your work place.
In addition, recreational
Economic Benefits
activities create more jobs and economic
activities, thus contributing to economic growth
of your community.
Close your eyes. Feel the cool breeze of the
Spiritual Benefit
nature. It brings certain calmness in you. It
heals and soothes your body and soul.
Even if you are staying at home, you can always experience the different
benefits that recreational activities bring. Have you started your gardening
activity which I instructed you to do in Module 2? Perhaps at this point in time,
you already see the plants grow. You can clearly see the green space in your
garden. How do you feel about seeing them grow healthily? Are you benefited
from it? Feel free to briefly share your experiences below.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
2
What’s More?
Activity 2. HI! HELLO!
1.
Visit your garden. List down the activities that you are doing for 1 week
and discuss the benefits (if there is any) that you have experienced from
the activity.
Day
Physical
PsychoEmotional
Social
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
3
Economic
Spiritual
2. Describe how you feel upon visiting your garden. You may also include
the whole family in this task. What lesson did you learn from this
activity? Write your observations below.
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
___________________________________________________________
Notes To The Teacher
Use this rubric to evaluate the output of Activity 2. You may also require
them to paste a picture that supports their explanation about the activity.
(Rubric may be changed depending on the agreement between the
teacher/facilitator and the learner).
Rubric for Essay
Criteria
The paper relates entirely to the
assigned topic or issue.
5
The paper conveys a genuine
personal view regarding the topic or
5
issue.
The work is original.
5
Rating
4
3
2
1
4
3
2
1
4
3
2
1
Activity 3. GREEN TREASURE HUNTING
1.
Take a walk within your compound/lawn or around the house.
2.
Search for as many shades of green as you can find (dark green,
leaf green, light green).
3.
List them below.
Shade of Green
Object of Nature
4
4. What recreational benefits did you get out of doing the task? Discuss
below.
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
_________________________________________________________
Notes To The Teacher
Use this rubric to evaluate the output of Activity 3. You may also require
them to paste a picture that supports their explanation about the activity.
(Rubric may be changed depending on the agreement between the
teacher/facilitator and the learner).
Rubric for Essay
Criteria
The paper relates entirely to the
assigned topic or issue.
5
The paper conveys a genuine
personal view regarding the topic or
5
issue.
The work is original.
5
Rating
4
3
2
1
4
3
2
1
4
3
2
1
What I Have Learned
Based on the lesson, why is it important for you to participate in different
recreational activities?
5
What I Can Do
How are you going to promote recreational activities at home?
List
some activities you think can be more beneficial to you and your loved
ones.
6
Lesson
Breathe In, Breathe Out
2
What’s In
You participate in outdoor recreational activities for many reasons.
Whatever reason it may be, what is important is that you have not lived a
sedentary life. Congratulate yourself for a job well done. This is just a
beginning of your healthy and amazing journey towards staying fit and calm as
you enjoy your bond with the nature through outdoor recreational activities.
Keep it up!
What I Need to Know
At the end of this lesson, you should be able to:
1. Identify the common stressors experienced by the learners;
2. Explain how outdoor recreation can improve mental health;
What’s New?
Activity 1:
HOW ARE YOU FEELING TODAY?
1. Assess our feeling today how you are feeling today may influence your
health and may affect your capacity as a student to think, remember,
process information and learn.
2. Rate yourself using the following scale by checking the corresponding
box.
(1 - Rarely
2 – Sometimes
3- Most of the time
Stress Management
I feel stress when I am in school
I feel stress when I am not in school.
When I feel stress, I worry all the time.
4- Always)
1
7
2
3
4
When I feel stress, I have difficulty sleeping.
When I feel stress, I have difficulty concentrating.
When I feel stress, my appetite is affected.
I’d rather be alone when I feel stress.
I have someone to talk to about my private feelings.
I have faith in a greater power of being (God)
Based on the results of your assessment, identify the areas where you
feel are problematic. Write them on the space below.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
______________________________________________________________
What Is It?
As a student, a pile of activities, quizzes and assignments in school can
lead you to a feeling of being “burnout”. Burnout is a state of emotional,
physical, and mental exhaustion caused by excessive and prolonged stress. It
occurs when you feel overwhelmed, emotionally drained, and unable to meet
constant demands. Imagine yourself like this.
Source: https://preview.tinyurl.com/yaztf8sk
As the stress continues, you begin to lose the interest and motivation
that led you to take on a certain role in the first place. Sometimes, busy
schedules takeover your calm mood because you are beating the red light just
8
to meet the deadlines of the output or projects. Brownouts, unavailability of
materials are just some of the “add-ons” of your struggle. The worse scenario
is negativities sometimes are like COVID-19 that spill without your knowledge.
Aside from your home and school, your social life might be affected as well.
Because of such experience, your immunity is at stake. You will
become vulnerable to illness. Sometimes, you have that feeling as if you are
suffocated, as if you can hardly breathe.
Hey, relax! You can do it. Do not ever forget that there is still a chance
to get out of that nightmare. Still remember the outdoor recreational activities?
In your previous lesson, you learned about the benefits of participating in
outdoor recreational activities. If you have forgotten it, this is the right time to
recheck.
Turn negativity into positive and worthwhile activities. Positive thoughts
create positive results. In this crisis, where you are told to just stay at home,
make every moment a memorable one. Spend more quality time with your
family. Share your thoughts and feelings. Allow them to help solve your
problems and worries. Only then, you will have peace of mind and feel the
serenity within you. Breathe in, breathe out.
Source: https://tinyurl.com/yc2oml69
9
What’s More?
Activity 2. AWIT NG BUHAY KO
1. Listen to your favorite song in the radio. You may close your eyes to
remain focused.
2. Give emphasis to the line/s that touch/es you most. What makes this
song special to you? Share how listening to this song drives away your
worries and problems.
3. Write your thoughts inside the box.
Title of the song: ___________________________
Artist/Band: _______________________________
Favorite line/s or stanza:
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
____________________
Share your thoughts:
10
Notes To The Teacher
Use this rubric to evaluate the output of Activity 2. You may also require
them to paste a picture that supports their explanation about the activity.
(Rubric may be changed depending on the agreement between the
teacher/facilitator and the learner).
Rubric for Essay
Criteria
The paper relates entirely to the
assigned topic or issue.
5
The paper conveys a genuine
personal view regarding the topic or
5
issue.
The work is original.
5
Rating
4
3
2
1
4
3
2
1
4
3
2
1
Activity 3. QUIET PLACE
“Everyone needs to have some downtime in a quiet place. It is healthy
to have your own space to simply reflect, think, imagine, wonder, and be alone.
You are able to sort through your thoughts and feel calm. When you have
found your own quiet space, just sit and enjoy the solitude”.
(Adapted from Ward, J. (2008)
1.
2.
Find the ideal outdoor thinking space. Spend time testing different
spots such as under the tree, next to a window or in your garden.
Write the thoughts and feelings you have at the moment.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
______________________________________________________________
11
Notes To The Teacher
Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
Rubric for Essay
Criteria
The paper relates entirely to the
assigned topic or issue.
The paper conveys a genuine
personal view regarding the topic or
issue.
The work is original.
Rating
5
4
3
2
1
5
4
3
2
1
5
4
3
2
1
What I Have Learned?
Reflection:
1. Think of the times when you feel so stressful/burnout. Think also of the
ways you did in order to cope with the situation. Based on your
experience, write a reflection on how doing recreational activities with
your loved ones contribute significant changes to you as an individual.
Write your answer below.
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
12
What I Can Do?
1.
In times like this, you need to stay calm and focused. Free yourself
from stressful thoughts and feelings. Your family is with you in all your
ups and downs. Look for recreational activities to keep you charged
physically, mentally-emotionally, socially, economically and most of all
spiritually. Remember your garden. Cultivate it. Relax and have fun.
Summary

Having a close contact with nature brings so much positive effects to
you as a person.

Feeling well contributes to a better quality of life.

The benefits of outdoor recreational activities include physical health,
psycho-emotional, social, economic and spiritual benefits.

Even if you are staying at home, you can always experience the different
benefits that recreational activities bring.

As a student, a pile of activities, quizzes and assignments in school can
lead you to a feeling of being “burnout”.

Burnout is a state of emotional, physical, and mental exhaustion
caused by excessive and prolonged stress. It occurs when you feel
overwhelmed, emotionally drained, and unable to meet constant
demands.

Because of such experience, your immunity is at stake. You will
become vulnerable to illness. Sometimes, you have that feeling as if
you are suffocated, as if you can hardly breathe.

Turn negativity into positive and worthwhile activities. Positive thoughts
create positive results.

Spend more quality time with your family. Share your thoughts and
feelings. Allow them to help solve your problems and worries.

Breathe in, breathe out.
13
Assessment
POSTTEST
Test I. Multiple Choice. Direction: Choose the letter of the correct answer.
Write your answer on a separate sheet of paper.
1. It refers to a state of emotional, physical, and mental exhaustion caused
by excessive and prolonged stress.
a. Burnout
b. Negativity
c. Problem d. Stress
2. Which of the following is a benefit of participating in physical activity?
a. Boredom
b. Fun
c. Illness
d. Stress
3. Who is the right person to turn to when you are weary and stressed?
a. Enemy
b. Family
c. Neighbor d. School mates
4. When you are stressed, the following are the things you are going to do,
EXCEPT:
a. Meditate
b. Relax
c. Unwind
d. Work more
5. Which of the following may cause you to burnout as a student?
a. Assignments
b. Exams
c. Projects d. All of the above
Test II.
Classify the following into PHYSICAL, PSYCHO-EMOTIONAL,
SOCIAL, ECONOMIC or SPIRITUAL benefit.
ITEM
a. 6. Meeting new
friends
b. 7. Soothes the
body and spirit
c. 8. Helps people
to be on move
d. 9. Create more
jobs
e. 10. Helps people
to unwind
BENEFIT
ITEM
11.Stirs
up
spiritual values
12.Families
become closer
13.
More
productive at work
14.Promotes
muscular fitness
15. Improves selfesteem
and
confidence.
14
BENEFIT
Key To Answers
What I Know (Pretest) pp. iii-iv
Lesson 1 (What’s New) p. 1
Assessment (Posttest) p. 14
15
References
Aparato, C.R., Talaroc-Brebante, Z., Fernando-Callo, L. & Dajime, P.F.
Physical Education and Health Vol. 2. Manila: Rex Book Store, Inc., 2017
Mangubat, A.S., Tolotol, M.B., Urbiztondo, S.M. & Vergara, L.A. HOPE
Health-Optimizing Physical Education – Recreational Activities, Quezon City:
Vibal Group, Inc., 2016
https://tinyurl.com/y89eqc6s
https://preview.tinyurl.com/yaztf8sk
https://tinyurl.com/yc2oml69
https://tinyurl.com/y7dfbv
16