11
HOPE 2
Quarter 3 – Module 1:
Sports: A Way in Managing Stress
Name of Learner:
___________________________
Grade & Section:
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WHAT I NEED TO KNOW
Teenagers have a lot of thinking on their minds about the situations happening during this
pandemic. Staying healthy is not a priority to them since they focus most of their time staying at
home, doing some household chores and attending online classes. Many thinks that adding another
activity to what they may feel like is already a heavy load, may be stressful.
However, what many of them may not realize is that participating in sports can be an incredible
way of reducing stress.
Sport plays a very important part in our life and it is becoming more and more popular. Doing
sports keeps us healthy, relaxed, as well as maintains our figure and strengthens our patience and
endurance. All doctors recommend exercising, as prevention and convalescence of various ailments.
After going through this module, you are expected to:
1. Describe the role of physical activity assessments in managing one’s stress;
PEH11FH-IIf-5
WHAT’S IN
Activity 1: Sports Participation
Have you participated in any sports? If yes, list the sports and describe your participation. If
no, explain briefly the reason in the table below. Use a separate sheet for your answer.
YES
List of Sports Participated
Describe Your Participation in the Sports
NO
Reason:
WHAT’S NEW
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BIG IDEA
When you exercise, your body releases chemicals called endorphins. These
endorphins interact with the receptors in your brain that reduce your perception
of pain.
WHAT IS IT
STRESS
Stress has been defined as the experiencing of unpleasant or uncomfortable feelings. But, not all
stress is bad. In fact, our lives would be a little bit boring if it were not for some amount of stress. The
key is for you not to let the stress control you, but for you to control the stress.
TWO TYPES OF STRESS
1. Eustress – the positive stress, is beneficial in attaining best performance.
2. Distress – the negative stress, is detrimental to performance.
SIGNS AND SYMPTOMS OF STRESS
Physical Signs
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•
•
•
•
•
•
•
Muscle tension
Headache
Pounding heart
Shortness of
breath
Increased sweating
Dry mouth
Skin rush
Grinding teeth,
nail biting
Emotional Signs
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•
•
•
•
•
•
•
•
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Anger, irritability
Impatience
Nervousness
Forgetfulness
Inability to
concentrate
Negative thinking
Excessive
worrying
Loss of interest
Self-criticism
Frequent crying
Behavioral Signs
Psychological Signs
Loss of appetite
Overeating
Drug abuse
Sleep problems
Restlessness
Hurrying and
talking too fast
• Criticizing others
• Reckless behavior
• Fidgeting
• Constantly irritable
with other people
• Feeling of being a
failure
• Difficulty
in
making decisions
• Loss of interest in
other people
• Having a hard time
to
concentrate
•
•
•
•
•
•
MEANS OF HOW PLAYING SPORTS HELPS AS A WAY TO RELIEVE STRESS
1. Sports stimulate the body production of endorphins.
Physical activities such as sport stimulate the body’s production of chemicals that are responsible
for the positive changes in an individual’s mood. These neurotransmitters are called endorphins, and
at heightened levels, they cause a “feel-good” response. In fact, this feeling helps to release a tension.
2. Sports engagement increases self-esteem.
Improved self-esteem can dramatically reduce your overall levels of stress. Being a part of a team
is an amazing way to build one’s self-esteem; when you are more confident in your own abilities you
feel better about yourself.
Sports can improve your confidence when meeting goals that you have set for yourself. Sports
promote individuals to feel positive about themselves. Though competition, they discover their own
potential to do better and to hold themselves to a higher standard.
People who are active in sports generally have healthier bodies. For teens who are not happy with
their self-image, having a body that is fit is great for self-confidence.
3. Sports can relieve mental stress by promoting better sleep.
Study have shown that sports and exercise can decrease mild symptoms of depression and even
improve the quality of sleep.
The quality of your sleep has been linked to your sense of well-being. The more sleep you get, the
better you feel. Lack of sleep can be frustrating and lead to anxiety. The physical activity that is
received from playing sports can help increase sleep duration.
4. Sports participation promotes socialization.
A great way of managing stress is through socializing. Socialization helps relieve stress by
promoting the hormone oxytocin which promotes relaxation, thus reducing anxiety.
Playing a sport, mainly a team sport, give you the opportunity to make new friends who share a
common interest. Being around others who share a mutual goal motivates you. This motivation can
significantly relieve anxiety and steer you away from depression.
Involvement in team sports has been associated with social acceptance which can be further
nurtured through positive coaching and support from team members.
COUNTERPRODUCTIVE COPING STRATEGIES
Coping is defined as the “capacity to respond and recover from something stressful” (WHO 1999).
Coping is the conscious response to psychological stress in an attempt to balance mental and
emotional conditions. Stressors are commonly labeled as negative incidents in life, like loss of family
members or love ones, separations and loss of a job. However, there are also positive life changes like
birth, marriage, and finding a new job. Both positive and negative incidents need coping skills that
will accommodate these changes in life. These include how to behave, thinking of ideas and
controlling emotions in order to minimize or tolerate stressful events.
COPING STRATEGY
1. Pattern breaking
- Used when an athlete falls into a negative mental state due to uncontrolled mental imagery.
- A “pattern breaker” is a word or phrase that an athlete can say mentally in their mind, or
alternatively, their coach or a significant other can say out loud to them.
2. Mental Imagery
- Otherwise referred to as visualization or mental rehearsal, is a strategy commonly
employed.
- Athletes used this technique to familiarize themselves with their competition environment,
a difficult pattern to play, or even to repeatedly visualize the course route.
WHAT’S MORE
Activity 2: Sport that I like!
DIRECTIONS: From the given sports below, select four (4) sports that you liked the
most. Explain how it helps you overcome your stress.
COMMON SPORTS
Arnis
Chess
Softball
Badminton
Dance Sport
Soccer
Basketball
Football
Swimming
Baseball
Lawn Tennis
Volleyball
1. SPORT: _______________________________
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2. SPORT: _______________________________
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3. SPORT: _______________________________
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4. SPORT: _______________________________
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Activity 3: WHAT I HAVE LEARNED
DIRECTIONS: Answer the question briefly.
1. Why is it significant to overcome stress?
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2. Why you need to participate in sports activities? How these sports activities will help you
overcome the effects of stress?
___________________________________________________________________________
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WHAT I CAN DO
Activity 4: Let’s play!
DIRECTONS: From the selected sport in activity 3: Find out, you are now to select one (1) specific
sport. Execute /demonstrate it at home or in your community observing the safety protocols of InterAgency Task Force (IATF) on COVID-19. Answer the questions using the Venn Diagram below.
Did the sport helps
me manage my
stress?
How will I promote
sports to overcome
stress?
ASSESSMENT
DIRECTIONS: Read each statement carefully. Choose the letter of the best answer. Write TRUE if
the statement is correct and FALSE if the statement is wrong. Write your answer on the space
provided before each number.
_________ 1. Major life changes are not stressful.
_________2. Stress can be positive if it helps you escape from danger, promotes personal growth, or
helps accomplish goals.
_________3. When a person feels too overwhelmed by stress, they should always just handle it on
their own.
_________4. Stress can sometimes lead you to perform at your best.
_________5. Participating in any sports is a good way to reduce stress.
_________6. Stress is how the brain and body respond to any demand. Every type of demand or
stressor-such as exercise, work, school, major life changes, or traumatic events- can be
stressful.
_________7. Stress disrupts memory.
_________8. Physical activities help reduce stress, and it adds to your total sense of well-being.
_________9. Mental health is defined as a state of well-being in which every individual realizes
his/her own potential and can cope with the normal stresses of life.
_________10. Your body does not know the difference between a physical stressor and an
emotional/psychological stressor. It reacts the same to both.
KEY ANSWER:
ASSESSMENT