Presentation Package for
Concepts of Physical Fitness 14e
Section VI: Concept 17
Stress Management,
Relaxation, and Time
Management
Although stress cannot be avoided, proper
stress management techniques can help
reduce the impact of stress in your life.
Preventing Excessive Stress





Be physically active
Get sufficient sleep (See Table 1, p. 363)
Build strong social support system
Allow time for recreation
Engage in effective time management
Click for
Lab 17a
info
The first approach for stress management is to reduce exposure
to excessive stress. Click on each of the links above for more
information on how to prevent excessive stress.
Concepts of Fitness and Wellness 7e
2
The choice of coping
strategy depends on
the nature of the
stressor.
Coping with Stress
Stressor
within your
control
Stress
Stressor
out of your
control
Use Problem-focused
Coping Strategies
Outcome
Use Emotion-focused
Coping Strategies
Concepts of Fitness and Wellness 7e
3
Click for
Lab 17b
info
Types of
Coping Strategies
 Emotion-Focused Coping Strategies
– Relaxation techniques (see future slides)
– Exercising
– Seeking Passive Social Support
– Prayer
– Mindfulness Meditation
Concepts of Fitness and Wellness 7e
4
Types of Coping Strategies
continued
 Appraisal-Focused  Problem-Focused
Coping Strategies
Coping Strategies
(Cognitive
Restructuring)
(most effective for
uncontrollable stressors)
– Change the way
you are thinking
(see Table 5, p. 370)
– Seeking
knowledge or
practicing skills
– Problem Solving
– Assertiveness
– Seeking Active
Social Support
Concepts of Fitness and Wellness 7e
5
Types of Coping Strategies
continued
 Avoidant Coping Strategies
–Ignoring
–Escaping
Concepts of Fitness and Wellness 7e
6
Emotion-Focused
Coping Strategies
Concepts of Fitness and Wellness 7e
7
Quick "Time Out"
 Deep breathing
 Take mind off of problems
Concepts of Fitness and Wellness 7e
8
Click for
Lab 17c
info
Jacobson's Progressive
Relaxation Technique
 Involves alternate contraction and
relaxation of muscles
 Teaches person to identify stress-related
tension in the body
Concepts of Fitness and Wellness 7e
9
Autogenic (Autosuggestive)
Relaxation Training
 Combines deep rhythmic breathing with
soothing imagery.
 Feelings of heaviness and warmth
facilitate process.
Concepts of Fitness and Wellness 7e
10
Biofeedback
 Utilizes machines that monitor
physiological responses
 Useful for decreasing tension
headaches, asthma attacks,
hypertension and phobias.
Concepts of Fitness and Wellness 7e
11
Meditation / Imagery
 Relies on deep breathing
 Facilitated by images of peace and
relaxation
Concepts of Fitness and Wellness 7e
12
Stretching & Rhythmical Exercises




Yoga
Tai Chi
“Office exercises”
Brisk walk to music
Concepts of Fitness and Wellness 7e
13
Click for
Lab 17d info
Social Support
 Important for effective stress
management.
 May be particularly important for women.
– Tend or Befriend Model
 Variety of sources
– Friends, family, teacher, coach, counselor
 Obtaining social support requires close
relationships
 Quality, not quantity that counts
Concepts of Fitness and Wellness 7e
14
Types of
Social Support
 Informational
 Material
 Emotional
Return to “Preventing Excessive Stress”
Concepts of Fitness and Wellness 7e
15
Summary
 Stress is a natural part of life, but with
appropriate stress management
techniques you can learn to manage it
more effectively.
 Self-assess your stress levels.
 Adopt coping strategies.
 Manage time effectively.
 Evaluate strategy effectiveness.
Concepts of Fitness and Wellness 7e
16
Web Resources
Online Learning Center
“On the Web” pages for Concept
Concepts of Fitness and Wellness 7e
17
Lab Information
Supplemental Graphics
Lab
17a
Information
Return to
presentation
Time Management
 Rank your top priorities in terms of
where you would like to spend your time.
 Keep a time log and indicate your actual
use of time.
 Summarize how you might be able to use
your time more effectively.
Concepts of Fitness and Wellness 7e
19
Lab 17b Information
Return to Evaluating
presentation
Coping Strategies
 Reflect back on 5 different stressful
events and describe the changeability,
severity, and duration of the stressor.
 Complete the survey about your personal
use of coping strategies for each of
these incidents.
 Do you believe that you adopt
appropriate coping strategies?
Concepts of Fitness and Wellness 7e
20
Lab 17c Information
Return to
presentation Relaxing
Tense Muscles
 Perform the Contract-Relax Exercise
Routine for relaxation.
 Describe whether you found the routine
to be helpful for relaxation.
Concepts of Fitness and Wellness 7e
21
Lab 17d Information
Return toEvaluating
presentation
Levels of Social Support
 Complete the social support survey
 Use the rating scales to assess the following:
– Access to social support
– Degree of social support
– Skill in getting social support
 Describe whether you rely on social support
and whether you could use it more to combat
stress.
Concepts of Fitness and Wellness 7e
22
Physical Activity
 Helps you to adapt to stressful
situations
 Provides a break
from reality
(“Time Out” hypothesis)
 Improves mood and self-esteem
 Reduces anxiety and depression
 Can aid in changing behaviors
related to health
Concepts of Fitness and Wellness 7e
23
Mechanisms for Effects of Exercise
Return to
presentation on Stress Reduction





Distraction
Endorphin
Neurotransmitter
Thermogenic
Self-esteem
See Web17-1 for information
Concepts of Fitness and Wellness 7e
about exercise and stress management
24
Definitions for Leisure
and Recreation
 What is Leisure?
– Time that is free from demands
– Not a means to an end but an end in itself!
 What is Recreation?
– A more structured form of leisure that allows
people to "re-create" themselves
Concepts of Fitness and Wellness 7e
25
Contributions of
Recreation to Wellness





Social
Emotional
Physical
Intellectual
Spiritual
- Interactions with friends
- Reduces stress
- Improves fitness
- Expands world view
- Connection with self
Concepts of Fitness and Wellness 7e
26
Popular Leisure Activities





Reading
Watching TV
Visiting friends
Listening to music
Walking





Watching movies
Dining
Shopping
People watching
Playing games
Concepts of Fitness and Wellness 7e
27
Reasons for Choices of
Recreational Activities







Socio-economic status
Vocation
Sex
Age
Ethnicity
Residence
Disabilities
See Web17-2 about recreation
in the United States
Concepts of Fitness and Wellness 7e
28
Trends in Working
Time in the U.S.
Concepts of Fitness and Wellness 7e
29
Hints to Maximize Your
Leisure Experiences





Keep play and work separate
Don't turn play into work
Expand your leisure interests
Expand your circle of friends
Don't feel guilty about leisure
Concepts of Fitness and Wellness 7e
30
Skills for Leisure Development
 Leisure resourcefulness
– Identify interests and preoccupations at
different parts of your life cycle
– Translate interests into involvement
 Time management
– Maximizing your available time
– Focusing your time on your priorities
Return to presentation
Concepts of Fitness and Wellness 7e
31
Steps for
Time Management
 Step 1
 Step 2
 Step 3
 Step 4
Establish priorities
Monitor current time use
Analyze time use
Make a schedule
Return to
presentation
Concepts of Fitness and Wellness 7e
32