Physical Education 11
Quarter 2 – Module 1:
Managing Stress Through
Sports
Physical Education – Grade 11
Alternative Delivery Mode
Quarter 2 – Module 1: Managing Stress Through Sports
First Edition, 2020
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Published by the Department of Education
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Undersecretary: Diosdado M. San Antonio
SENIOR HS MODULE DEVELOPMENT TEAM
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:
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Physical Education
Quarter 2 – Module 1:
Managing Stress Through
Sports
Introductory Message
For the facilitator:
Welcome to the Physical Education – Grade 11 Alternative Delivery Mode
(ADM) Module on Managing Stress Through Sports.
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
Notes to the Teacher
This contains helpful tips or strategies that
will help you in guiding the learners.
As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.
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For the learner:
Welcome to the Physical Education – Grade 11 Alternative Delivery Mode
(ADM) Module on Managing Stress Through Sports.
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.
This module has the following parts and corresponding icons:
What I Need to Know
This will give you an idea of the skills or
competencies you are expected to learn in the
module.
What I Know
This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
What’s In
This is a brief drill or review to help you link
the current lesson with the previous one.
What’s New
In this portion, the new lesson will be
introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.
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What is It
This section provides a brief discussion of the
lesson. This aims to help you discover and
understand new concepts and skills.
What I Have Learned
This
includes
questions
or
blank
sentence/paragraph to be filled into process
what you learned from the lesson.
What’s More
This comprises activities for independent
practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.
What I Can Do
This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Assessment
This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activities
In this portion, another activity will be given
to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.
Answer Key
This contains answers to all activities in the
module.
At the end of this module, you will also find:
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References
This is a list of all sources used in developing
this module.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
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What I Need to Know
This module was designed to help you develop the knowledge, skills,
and attitudes for leading a physically active and healthy lifestyle.
You should be able to do the following at the end of the lesson:
PEH11FH-iif-5
 Describe the different types of sports under its categories and its
nature.
 Have an awareness on how the different categories of sports is being
played.
 Maximizes different types of physical activities such as sports in
managing one’s stress.
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What I know
Let’s find out what you can remember. This will help you understand clearly our
lesson. Do the activity.
Activity 1: PRE-TEST
Multiple Choices
Directions: Choose the letter of the best answer.
1. Which of the following is NOT considered as a combative sport?
a. Wrestling
b. Kick boxing
c. Skiing
d. Taekwondo
2. Which statement is incorrect about sports and concentration?
a. Regular physical activity helps keep your key mental skills sharp as
you age.
b. Sports can help improve critical thinking.
c. Sports have no mental benefits.
d. Engaging in sports three to five times a week for at least 3 minutes
is beneficial to us.
3. Which statement is TRUE?
a. Sports improve your mood.
b. Sports reduces stress and depression
c. Sports has been linked to leadership traits.
d. All of the above.
4. Which of the following statement about sports is not TRUE?
a. Sports require non-physical actions and skills where individuals or
teams compete under the set of rules.
b. Sports include all forms of competitive activity or games.
c. Sports improve physical ability and skills and in some cases
entertainment for spectators.
d. All statements are correct.
5. Which of the following sport is a good example of track event?
a. Long jump
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b. Basketball
c. Soccer
d. Ice skating
6. The following sports are considered ball sports EXCEPT.
a. Football
b. Volleyball
c. Judo
d. Table tennis
7. The following are the PROs of playing team sports EXCEPT.
a. Playing as a team promotes good sportsmanship and helps to put
winning into perspective.
b. Team sports promote cooperation.
c. Team sports can breed competition among teammates, particularly
when it comes to receiving individual trophies or accolades.
d. Participating in a team sport can also be a powerful and fun way to
stay motivated and push yourself.
8. Which of the following that is played by a team?
a. Boxing
b. Fencing
c. Golf
d. Soccer
9. Which sport use ball over the net?
a. Volleyball
b. Skiing
c. Taekwondo
d. Cycling
10.
Which sports associated with water?
a. Wake boarding
b. Figure skating
c. Ice skating
d. Bobsleigh
Great work! You can now move to the next task.
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What’s In
Can you tell where each belong? Let’s see how you do it!
Activity 2: I Love Sports
Direction: Identify the following sports if they are classified as Ball Sports,
Combat Sports, Track Sports. Write BS for ball sports, CS for combat sports,
and TS for track sports. Write your answers on the space provided.
____1. Taekwondo
_____7. Sumo wrestling
_____13. Judo
____2. Volleyball
_____8. Badminton
_____14. Arnis
____3. Table Tennis
_____9. Billiards
_____15. Jujutsu
_____4. Running
_____10. Pole vault
_____5. Triple Jump
_____11. Boxing
_____6. Cycling
_____12. Discuss Throw
Good job! You made it right.
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What’s New
Think about this and know the essential of each statement. Analyze each
statement.
Activity 3: Let me think!
Directions: Write (A) if the statement is True and (B) if it is False.
______1. The causes of stress are essentially the same for everyone.
______2. Chronic stress can contribute to depression.
______3. Stress and anxiety are the same thing.
______4. Being an easily annoyed and unusually irritable can be an emotional
warning sign of too much stress.
______5. Losing weight can be a sign of too much stress.
______6. Reconsidering your potentials may help you cope with stress.
______7. Anxiety is always a negative, harmful emotion.
______8. Anxiety disorders are the most common mental illness in the U.S.
______9. Men are twice as likely as women to have generalized anxiety
disorder.
______10. Eustress is the other form of stress that is positive and beneficial.
Excellent! You can now move on to the next phase.
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What is It
Lesson
1
Categories of Sports and Its Nature
(Managing Stress Through Sports)
SPORTS: AN INTRODUCTION
Sports is an activity that requires physical actions and skills where
individuals or teams compete under the set of rules. It classified into
individual, dual or team sports. Individual sports are played by one
participant on each competing side. Dual sports are played by two competing
pairs, while team sports are played with three or more players.
Different Types of Sports
Ball Sports
First are the ball sports, it is the common one among of all types as well. Ball
sports are any sports that involve and use the balls. The ball sports are divided
into three classifications which are the ball only, ball and a stick or bat,
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and ball over the net. Under the classification of the ball only are the
basketball, soccer or football, bowling, football, paddleball, handball, and
table tennis.
On the other hand, some examples of the ball and a stick or bat are the
golf, baseball, field hockey, cricket, lacrosse, billiards, and softball. Tennis,
badminton, water polo, pickle ball, and volleyball are some of the sports which
are under the classification of the ball over the net.
Strength and Combat Sports
Another type of sports is the strength and combat sports which are
sports that involve strength and fighting. Some examples of sports that are
strength-based include bodybuilding, weightlifting, and powerlifting.
Meanwhile, some examples of the combat sports are boxing, ultimate
fighting, wrestling, and the ancient martial arts such as jujutsu, karate, and
taekwondo. Kendo and fencing are examples of the combat sports that allow
and use weapons.
A lot of these sports are Olympic Games which clearly show the
importance of them.
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Track and Endurance sports
Track and endurance sports are another type of sports which exists in
this field. Under the track sports are the marathons, sprints, relays, long
jump and high jump, javelin throwing, pole vault, and discus throw which are
some can be played either by a single person or by a team. Mountain biking,
road cycling, BMX, track cycling and cyclocross are included in the track
sports as well.
With the endurance sports, the duathlon which consists of biking and
running, the biathlon, which consists of skiing and shooting, and triathlon,
consisting of swimming, biking, and running are some examples of this type
of sports. The decathlon, which consists of running, long jump and high jump,
hurdling, throwing, such as the javelin throw, discus throw, and shot put is
under the endurance sports as well.
Water, snow, and Ice sports
Lastly, is the water, snow, and ice sports which are any sports that
associated with the elements of water, snow, and ice. Some examples of the
water sports are swimming, synchronized swimming, diving, wake boarding,
surfing, sailing, and rowing. Some of the sports which can be played on the
ice are the popular ice hockey, figure skating, speed skating, and curling.
Meanwhile, under the snow sports are the snowboarding, skiing, sledding,
luge, skeleton, and bobsled or bobsleigh, and ski bobbing.
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TEAM VS, INDIVIDUAL SPORTS
Are you all for one or one for all? When it comes to sports, people typically are not
both. From an early age, you will usually find yourself leaning towards either team
or individual sports.
TEAM SPORTS
INDIVIDUAL SPORTS
With camaraderie and team
spirit leading the pack, there
Individual sports
are
instill higher level of
endless
playing
advantages
team
particularly
to
sports,
in
childhood
adolescent years.
Team
self-reliance,
discipline, and
passion in athletes.
sports
promote
Winning or losing is
cooperation, no matter the
entirely up to you,
individual
and every
players,
talents
you
of
must
the
work
competition is a
together and rely on your
chance to beat your
teammates to succeed.
personal best.
Playing as a team promotes
Your success and
good sportsmanship and helps
failure are entirely
to
your own. This can
put
winning
into
perspective.
improve self-
The PRO’s
But being part of team allows
confidence in all
of playing
you to understand winning
areas of life, as you
sports
and losing and how to deal
know that you do
with it in a safe and supportive
not have teammates
environment.
to rely on, or share
The burden of loss is felt
the burden of a loss,
equally amongst teammates.
this may cause you
Team sports you to appreciate
to be more self-
the value of every teammates
aware and motivate
abilities
and
how
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their
strengths can contribute to
you to work harder
shared goal.
in order to succeed.
Participating in a team sport
can also be a powerful and fun
way to stay motivated and
push yourself.
Ultimately team sports are
great way to make friends and
meet new people. They attract
a lot of support and promote a
sense
of
community
and
belonging.
Team
sports
can
competition
breed
among
Individual sports
lack the opportunity
teammates, particularly when
for athletes to form
it comes to receiving individual
the same bonds as
trophies or accolades.
those on teams, and
Playing
Teams can also create a pack-
they do not have the
Sports
like-mentality which usually
same social aspects,
sees an individual emerge as a
this can mean the
leader. While having a leader is
individual sports
not something negative within
can be lonely and
self,
secluding
The Cons of
it
can
have
negative
consequences.
Individual sports
As they say, with great power
can cause athletes
comes great responsibility.
to have an
unhealthier
relationship with
losing as they lack
the support and
accountability of a
team.
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A losing streak for
an individual athlete
can drastically
impact their overall
confidence in their
abilities.
Managing Stress through Sports
Is there a positive or negative stress?
Stress is a reaction of the body and mind to unkind or challenging life
incidents such as tense feelings, worry and discomfort. The imbalance
between the demand from the environment and the person’s ability to cope
can trigger feeling anxiety. Some responses like being irritated, frightened, or
anxious can cause headache or stomachache. Eustress results from
something good and we react positive. Distress results from something bad
and we react negative.
Types of Stress
Negative Stress-it is a contributory factor for minor conditions such as
headaches, digestive problems, skin complaints, insomnia, and ulcers.
Excessive, prolonged, and unrelieved stress can have harmful effect on
mental, physical, and spiritual health.
Positive Stress or Eustress-stress can have a positive impact, spurring
motivation and awareness., providing the stimulation to cope with challenging
situations. It provides a sense of urgency and alertness needed for survival
when facing threatening situations. Positive stress (as against distress) is
desirable for efficient functioning.
Acute Stress-this deals with pressure of the near future or dealing with the
very recent past. Activities like running or exercising on a treadmill is an acute
stressor. Some experiences like riding a roller coaster is an acute stress but
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may be exhilarating. Since it is short term, it does not have enough time to do
the damage like long term stress.
Chronic Stress-this is a Long-Term Stress having serious health
consequences leading to memory loss, decreased drive for eating, loss of
concentration etc. women can take long term stress better than men showing
the same maladaptive changes. Men cope with short term stress better. Such
stress can be caused due to say loss of promotion, death of loved one etc.
What Causes Stress?
Stressors-are things that cause stress, almost everything is a stressor
depending on the individual.








Family Relationships
School
Peer Groups/Friends
Discrimination
Injury
Sickness
Fatigue
Any major changes
Which of these common reactions do you experience during stressful situations?
Physical Signs
Emotional Signs






Muscle
tension
Headache
Pounding
heart
Shortness
of breath
Increased
sweating






Behavioral Signs

Anger,
irritability
Impatience
Nervousness
Forgetfulness
Inability
to
concentrate
Negative
thinking
Excessive
worrying





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Loss of
appetite
Overeating
Drug abuse
Sleep
problems
Restlessness
Hurrying
and talking
to fast
Psychological
Signs
 constantly
irritable
with other
people
 feeling
of
being
a
failure
 difficulty in
making
decisions

Dry
mouth
Skin rash
Grinding
teeth, nail
biting






Loss of
interest
Self-criticism
Frequent
crying

Criticizing
others
reckless
behavior
fidgeting


loss
of
interest in
other
people
having
a
hard time
to
concentrate
How can stress be managed through sports?
Stress is inevitable and eliminating it entirely from one’s life is impossible.
Many of the physical symptoms of stress can be managed through physical
activity.
Benefits of Sports in Daily life:
Stress Buster
A healthy mind in a healthy body might be a cliched adage, but it is so
because it is true. It is no surprise that since most sports usually
involve exercise.
Health
Regularly indulging in sports helps in keeping the immune system
strong, and hence, helps in preventing any kind of disease from
occurring. It also increases the appetite of the person.
Self-confidence
When something is improving your health, making you physically fitter,
earning you respect among people and generally making you feel better
about yourself, it is safe to say that such a thing does a whole world.
Decision-making
In sports, a person must make quick decisions depending upon the
situation that he is in. thus, a person who is involved in sports is able
to make wise and quick decisions in other areas of life as well.
Teamwork
Many popular sports like cricket, basketball, volleyball, soccer, hockey
etc., are played in teams. This inculcates values and skills like
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leadership, communication, and sacrifice. Not only does this benefit the
person but also helps in developing a better teamwork.
Build Character
All sports have an outcome. One entity wins, and the other loses.
Winning and losing is a part of life. Sports inculcates this lesson in
people. Some people glide along as long as there are no hardships in
life.
Source of Entertainment
Sport is a major source of entertainment with spectator sports drawing
large crowds and reaching wider audiences through sports
broadcasting.
The Mental Benefits of sports
Sport improves your mood
Get involved in physical activity. Whether you are playing sports,
working out at a gym, or taking a brisk walk, physical activity triggers
brain chemicals that make you feel happier and more relaxed. Team
sports provide a chance to unwind and engage in satisfying challenge
that improves your fitness. They also provide social benefits by allowing
you to connect with teammates and friends in a recreational setting.
Sport improves your concentration
Regular physical activity helps keep your key mental skills sharp as you
age. This includes sharp thinking, learning, and using good judgement.
Sport reduces stress and depression
When you are physically active, your mind is distracted from daily
stress. This can help avoid getting bogged down by negative thoughts.
Exercise reduces the levels of stress hormones in your body. At the
same time, it stimulates production of endorphins. These are natural
mood lifters that can help keep stress and depression at bay.
Sport improves sleep habits
Sport and other forms of physical activity improve the quality of sleep.
It does this by helping you fall asleep faster and deepening your sleep.
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Sleeping better can improve your mental outlook the next day, as well
as improve your mood. Just be careful not to engage in sports too late
in the day. Evening practices within a few hours of bedtime may leave
you too energized to sleep.
Sport helps you maintain a healthy weight
The Center for Disease Control and Prevention (CDC) recommend
sports participation as a healthy way to maintain weight. Individual
sports, such as running, cycling, and weightlifting, are all particularly
effective ways to burn calories. staying within recommended weight
range reduces the likelihood of developing diabetes, high cholesterol,
and hypertension.
Sports boosts your self-confidence
The regular exercise that comes with paying sport can help boost your
confidence and improve your self-esteem. As your strength, skills, and
stamina increase through playing sports, your self-image will improve
as well. Sport provide you with a sense of mastery and control, which
often leads to a feeling of pride and self-confidence.
Sport has been linked to leadership traits
Team sports such as football, baseball, and basketball are breeding
grounds for leadership traits. Studies done in high schools reveal a
correlation between sports participation and leadership qualities.
Because of the opportunity to train, try, win, or lose together, people
involved in sports are naturally more inclined to adopt a “Team
Mindset” in the workplace and in social situations.
Benefits for young children
Sport can benefit children in many of the same ways that they benefit
adults. The biggest difference is that when children start participating
in sports at a young age, they are far more likely to say active as they
grow older.
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What’s More
Good luck to the next stage. Your comprehension to the lesson will help you
provide the correct answer.
Activity 4: Guess What?
Fill in the blank
Direction: Read each statement carefully and write the correct sports that
best describe in the sentence. Write your answer on the space provided.
________ 1. Is a combat-related sport that is kin to sword fighting.
________2. Involve throwing a discus as far as possible.
________3. Sport that Involves making use of bicycle.
________4. It is a particularly violent sport that can cause brain damage and
severe injuries to the face and body.
________5. Is considered a sport of skill and form rather than that displaying
brute force or speed.
________6. Sport that involves shooting an arrow into a target.
________7. A surface water sports in which the wave rider must anticipate
the wave and make his or her way through it.
_________8. Popular team sport in which two teams of five players each
compete against each other.
_________9. Popular racket and ball game that involves maneuvering a ball
around a netted tennis court.
________10. Involves a racket that is used to hit a shuttlecock around a
netted court.
Wow! You did great. You are almost there. Continue the next activity to complete
the task.
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What I have Learned
Here’s another activity to test your skills.
Activity 5: SKILLS TO CONNECT
Directions: using a concept map, write the benefits of sports. Write your
answers inside the circle, you may add more circles if necessary. Do this in
your activity notebook.
2.
1.
3.
Benefits
of sports
4.
4.
4.
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What I Can Do
In this activity you will be able to understand the concepts of managing stress
through sports.
Activity 6: Let’s get Fit!
Direction: Imagine that you are writing an article for sports magazine. Your
task is to write an essay about how to manage stress through sports and
encourage the people to become physically fit by engaging in sports. Your
essay should be brief and easy to read. Write your answer on the activity sheet
provided.
Amazing! You are now an adept learner.
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Assessment
Activity 7: Fill me up
Direction: Below are examples of different types of sports. Identify the
nature and the category of sports based on the picture shown. Write
your answers on the table below.
SPORTS EVENT
TYPE OF SPORTS
1.
2.
3.
4.
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CATEGORY
5.
6.
7.
8.
9.
24
10.
Additional Activities
Activity 8: Stress Out!
Directions: Listed below are examples of signs and symptoms of stress.
Classify each whether it is a Physical, Mental, Behavioral or Psychological
stress.
1. Nervousness, gets easily upset, moody
2. Lack of focus
3. Loss of appetite
4. Sleeplessness
5. Disturb mind setting
6. Low self-esteem
7. Feeling of being worthless
8. Headache
9. Having a hard time to concentrate
10. Loss of interest to other people
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What I have
Learned:

Answers
may vary
since it
requires the
students to
answer
based on
their level of
fitness.
26
What’s New:
What’s In:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
1. Overload
Principle
2. Frequency
3. Principle of
Progression
4. Overtrainin
g
5. Intensity
6. Principle of
Specificity
7. Time
8. Principle of
Reversibility
9. Type
10. Individual
Needs
CS
BS
BS
TS
TS
TS
CS
BS
BS
TS
CS
TS
CS
CS
CS
What I know:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
C
C
D
A
A
C
C
D
A
A
Answer Key
Additional Activities:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Emotional
Mental
Physical
Physical
Mental
Emotional
Emotional
Physical
Psychological
Psychological
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Assessment:
1. Ball sport-team
2. Combat sportindividual/team
3. Track eventindividual/team
4. Track eventindividual/team
5. Ball sport-team
6. Ball sport-team
7. Combat sportindividual
8. Combat-individual
9. Ball sportindividual/team
10. Water sportindividual/team
What I Can Do:
Answers may vary since
it requires the students
to answer based on
their level of fitness.
What’s More:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Fencing
Discus
Throw
Cycling
Boxing
Gymnastics
Archery
Surfing
Basketball
Tennis
Badminton
References
https://games4esl.com/list-of-sports/
https://www.leaguenetwork.com/2017/06/playing-sports-great-way-relievestress/
https://www.slidserve.com/berget/importance-of-games-and-sports
Physical Education and Health Volume1 Lualhati Fernando-Callo Peter Fermin
Dajime
https://games4esl.com/list-of-sports/
https://penaltyfile.com/typse-ofssports/
https://northernspinal.com.au/team-vs-individual-sport/
28
For inquiries or feedback, please write or call:
Department of Education – Region III,
Schools Division of Bataan - Curriculum Implementation Division
Learning Resources Management and Development Section (LRMDS)
Provincial Capitol Compound, Balanga City, Bataan
Telefax: (047) 237-2102
Email Address: bataan@deped.gov.ph