Senior High School

PHYSICAL EDUCATION
AND HEALTH 12
Second Semester – Module 3
The Role of Physical Activity
Assessment in Managing
One’s Stress

Department of Education ● Republic of the Philippines

Physical Education and Health – Grade 12
Alternative Delivery Mode
Second Semester - Module 3: The Role of Physical Activity Assessment in Managing One’s Stress
First Edition, 2020

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 Senior High School

PHYSICAL EDUCATION
AND HEALTH 12
Second Semester – Module 3
The Role of Physical
Activity Assessment in
Managing One’s Stress

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
region10@deped.gov.ph.

We value your feedback and recommendations.

 Department of Education  Republic of the Philippines
TABLE OF CONTENTS

Title Page
Title Page ……………………………………… i
Overview ……………………………………… 1
Objective ……………………………………… 1
What I Need to Know ………………………………………. 1
What I Know ………………………………………. 2
What’s In ………………………………………. 3
Lesson 1: Strengthening Mental Make Up in Sports and In Life
What Is It ………………………………………. 4
What’s More ………………………………………. 7
What I Have Learned ………………………………………. 14
What I Can Do ………………………………………. 15
Summary ………………………………………. 17
References ………………………………………. 18

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 Overview of the Module
 
In the first semester, you learned about how physical activity participation help
manage one’s stress. This module is about dealing with the effect of stress every time
you go out to play and expect that there is a carry-over of these skills and tools in other
aspects of your life. The skills and tools provided in this module is intended to help you
overcome stress or anxieties and realize your athletic potential. It will teach you how to
recognize the emotional and motivational factors in sports and put them under your
control.

The ultimate goal in this module is summarized in a single objective: Recall the
best day you ever had at your sport, that is the day you when you were “hot”, the day
your moves were flawless, when you seemed able to put the ball where you really
wanted to, to make your body and equipment respond to your mind can conceive. That
is the day this module is going to try to give back to you every time you are on the court,
field, or track.

This module has three lessons:

Lesson 1: Strengthening Mental Make Up in Sports and in Life

What are you expected to learn?

Learning Competency
Describes the role of physical activity assessment in managing one’s stress.

What I Need to Know

In this module, you learn concepts and develop skills and techniques in dealing
with stress and nonphysical distractions or problems in sports such as low confidence,
anxieties, or distractions that undermine your game. At the end of this module, you
should be able to:

1. Understand and the emotional content of sports

2. Learn to reproduce your best performances more often;
3. Apply the skills and tools in your daily living.

How to learn from this module

This module presented in illustration approach. Read and understand each part
in this module and perform all activities.

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 What I Know

Pre-Test
Activity 1: Self-Scouting
Directions: Listed Below are some common feelings or attitudes concerning athletic
performance. Read each item carefully and check the scale below each statement
indicating how frequently the item conforms to your personal experience in sports.

1. I do not consider my playing worthwhile unless I am near my best.

1 2 3 4 5

2. I am intimidated by aggressive players.

1 2 3 4 5

3. Little annoyances can throw me off my game.

1 2 3 4 5

4. I can get my mind to be calm during the game.

1 2 3 4 5

5. I have faith in my ability.

1 2 3 4 5

6. I apologize to others when I make a mistake or play poorly.

1 2 3 4 5

7. I organize my strategy before playing.

1 2 3 4 5

8. I play primarily for fun.

1 2 3 4 5

9. I speak out whenever I have something to say in an athletic event.

1 2 3 4 5

10. I have nerves of steel during a game.

1 2 3 4 5

11. I make more mistakes during the pressure part of the game.
1 2 3 4 5

12. I lack confidence in my game.

1 2 3 4 5

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13. I avoid looking at what I have done wrong.
1 2 3 4 5

14. I play spontaneously rather than having a game plan in mind.

1 2 3 4 5

15. I want to be the best on the playing field.

1 2 3 4 5

What your score means

69-75 High Confidence
62-68 Confident
55-61 Barely Confident
48-54 Less Confidence
47 and below No Confidence

What’s In

Exercise 1:
Directions: Your team is behind by one point, 78-79 in a championship match. With
only a fraction of a second left in the game you were fouled as you drive hard to the
basket and you were given two free throws. With no time-out left, you look at your
coach, and your coach just winks at you. You step on the free throw area; the fans of
the other team were jeering hard at you. First throw...boom, you missed it! Last free
throw...make or brake...

What happened, did you make it? What were the stressors you were dealing with? Was
your reactions reflect to that score you have in Activity 1? What was it that is going on
your mind? Share your responses with your classmates.

 
 
 
 
 

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Lesson Strengthening Mental Make Up

1 in Sports and in Life

Objective: At the end of this module students are expected to
apply the tools and master the skills in dealing with stress.

What is it

Why do we all get excited in just

anything? In the last NBA finals which side
are you on? But after the series is over, does
it really matter whether the LA Lakers won or
the Miami Heat lost? Did you gain significant
profit from the outcome of any athletic
competition you watched or followed?
Obviously, we gain nothing significant
except for some temporary joy, satisfaction,
inspiration, and pride that our team have won.
And of course, for those who are betting (not
encourage though) they gain monetary benefit
for the moment.
 

But that’s it, although globally, professional

sports and leagues are one of mankind’s great
obsessions such as the NBA, NFL, MLB in United
States. Football, Rugby, Cricket, and Volleyball in
Europe.

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 There are moments, while we are playing
what are supposed to be recreational weekend
games, we behave in ways as if we are playing a
championship game in the NBA. We talk to
ourselves, hit our chest, grab our clothing. We
curse inanimate objects like the rim, the net, the
racket, the floor, anything. We throw bottles, our
gear, become unusually hostile towards our
teammates and opponents, and sometimes we
even try to cheat. Because we wanted to win and
winning means a lot to us even if it is just a 3x3
pick-up game in some vacant lot in the
neighborhood.

Paying in a game is obviously not just a physical experience but rather a total
experience of our being. You do not leave your character and attitudes behind when
you play, be it in an organized competition or recreational. What you think as physical
activity is actually more than that, because all aspects of our being are involve
particularly our emotion. And it is the emotional charge, the feeling side of the sport-
that makes it so fascinating, exciting, and frustrating sometimes.

Hi, I’m coach J and in

this module, you are going to
witness the conversation
between two friends, one who is
a successful athlete representing
the country and the other one the
aspiring Junior High School
player.

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 So where does this emotional
charge come from?

1st is the challenge of

uncertainty, competition,
and luck.

Every sport provides the player or the athlete with specific set of challenges
such as making a basket, getting over the net and blockers in volleyball, hitting the
baseball, and so on. Indeed, the tasks in each game is meaningless except in terms of
proving your ability to do them against any opposition. The uncertainty of the
outcome is what makes a game interesting and anxiety-producing and no player, no
matter how good, is immune from this concern. Remember “JR Smith” while playing
for cavaliers in the finals? Another intrinsic source of stress is the competition.
With or without an opponent, there is competition, because games involve score
and measurements to test, challenge, and lure you on, and constantly remind you of
the chances of failure, frustration, and defeat. A third important element intrinsic to
every sport is luck. No matter how well you play, there is no accounting for wind,
weather, field conditions, odd bounces of the ball, or even an opponent who suddenly
may be playing the best game of his life (you just wish it was you!).
 

2nd is stress from The kids who are best in sports

Society (friends, are generally the most popular,
family, spectators, especially when you are playing
etc.) basketball, and those who perform poorly
are often scorned. Repeatedly being the
last one to be picked when kids choose
up sides can leave lifelong emotional
scars. There is always the feeling when
you play you are somehow being tested,
being judged as a person as well as a
player. Who likes to be left behind?

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 We are all social animals with the need to be liked and respected, to both fit with
others and yet to stand out sufficiently so that our individual worth is recognized. We
are a mix of many emotions and drives, and many of them are in conflict with one
another. Of all the stressors, one of the most difficult to face has to do with success, for
we both want it and fear it.
And last is the Combination of all stressors. Every player must learn how to
deal with some combination of stress. How you hit any shot, how you perform in any
sport, is influenced by your own goals, personality, conditioned beliefs, and personal
beliefs about competition and your abilities.

What`s More

Before we take more of this, let’s have an exercise

first.
Exercise 2: Research five world class athletes talking
about dealing with stress on (a) winning; (b) losing; and (c)
life
 
Make a short reflection about how these stressors affect
the person in general and share your answers with your
classmates.

Exercise 3: Your Best Moment: Think over the times when you have made your
greatest play, game or move. Describe it in detail in your activity notebook. When did it
happen, at what level did it happen (intramurals, provincial, regional or national
competition), how are you feeling after it happened?

Whether you are playing in the intramurals, Palarong Pambansa, or in the

professional league each of us can recall positive moments when everything seemed
to click, our performance is simply perfect! Probably the major element that you will
recall will be that, at the time, you were totally engaged and focus in what you are
doing.
 
These amazing moments do not come from inexplicable sources: they are the
product of certain mental make-up, and good thing, you can be consistent. Now let us
talk about how to do that, for that, in fact, is what this module is all about.

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 These excellent moments do not come from strange forces
but rather are the product of your mental make-up, and you
can make them happen more and more frequently. Now let us
talk about how to do that, for that, in fact, is what this module
is about.

Now remember this:

Skill 1: Being Relax & Calm, Easy Breathing, and Focus

What have you observed among world class basketball players
before taking the free-throw? Most of them, clasp their hands tight,
breath through it and then shake it, and last, they look at the rim,
touch and feel the ball, right? That is exactly what being relax &
calm, easy breathing and focus is all about. You try to free your
mind with everything, except that one thing you need to do. The
spectators, the result, the coach, the score...shut them out!

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 Can you teach me how to do it?

Being Relax & Calm. Briefly contract your muscles in different parts
of your body like, legs, buttocks, shoulders, arms, face, and even the
whole body. By holding each muscle briefly and telling yourself, Let
go, as you release the muscles. Ex. Putting your palms against each
other in front of your chest, pushing on both sides for 8 to 10
seconds, and tell yourself, let go…let go...

Easy Breathing. Do two or three cycles of “easy breathing” by

inhaling slowly and deeply within four seconds and then holding for
another four seconds before exhaling through your mouth in four
seconds while telling yourself…easy…easy…easy.

Focus. Depending on the sport you are in, choose an object of

concentration like a ball. Look at the ball and put all your attention to
the ball allowing it to enter your mind by saying, Ball…ball…ball
repeatedly. Do this for a minute. Concentrate.

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 Wait, there’s two Is that it? I have
more... to go...

Skill 2: Practice in your head and practice in the court.

Now, have you observed what athletes like throwers, basketball

players, soccer players do before they perform a certain move like
free throw, penalty kick, or throwing a javelin? They first rehearse.
They do this to achieve precision, to allow them to perform the
way they like to perform.
 

Yeah, now I know...cool.

Teach me how to do it
please...

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Two things:

Rehearsing in your head. Close your eyes and try to picture your next move.
Visualize yourself doing the move in slow motion. You cannot visualize every play in
the game but you can visualize how to perform a certain move, like a killer cross-over
in basketball, a deadly drop-shot in badminton, a powerful start in 100-meter run or
hitting in baseball and softball. Mentally rehearse the action, every detail of it. See
yourself doing it with precision.

Rehearsing physically. This can be done when you are already in the field, court, or
track. After rehearsing mentally, you will now try to perform the action physically. First
with your eyes closed and next with your eyes open. The first set in slow motion and
the other set-in normal speed.

Now, are you ready for the third skill? I can see you are very
eager to go and hit the court now...

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 Gosh...I’m
excited...

Skill 3: Play

Practice the first two skills and use them every time you are
playing. It will help you improve your physical skills and tactics.
Below are some of the instances or stages of the game where you
can apply those skills:
*During Warm-up
*During breaks in the action like time-outs, ball out of bounce,
changing of ends, etc.
*Preparing for the big game.
*Reviewing your game.
*Rehearsing strategy.
*Getting used to new equipment.
*Preparing for the unfamiliar.

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 Hep...hep...hep...wait up, to make
sure you will be able to master the
skills, particularly Skill 2, you have to
perform activity 2 first. You are going
to submit your output to your
teacher.

Activity 2: Breaking Down My Moves.

To practice mental rehearsal, choose your favorite move to develop, like jump
shot, butterfly stroke, volleyball jump-serve, etc.

List all the important detail of the action and put a description next to it. This will
serve as the cue.

Ex. Football Instep Kick

1. Non-Kicking foot. Non-kicking foot is placed at the side of the ball, toes
pointing to target.
2. Back Swing. Legs and hips begin to rotate. Thigh is extended to the back and
knees bent at 45 degrees.
3. Extend the kicking foot, toes pointing straight to the ground.
4. Contact the ball with laces part of the foot, at the center of the ball.
5. Follow through after contact.
 
After listing all the movement cues, follow the instructions below…
 
A. Mentally rehearse the action using the cue that you have listed above.
B. Physically rehearse the action in slow motion.
C. Perform the action as if it is in the actual game.
D. Submit your cue list and a short reflection of the result to your teacher.

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 What I Have Learned

Well, you should not lose sight of the bigger picture. While the skills introduced
in this module are all sports related, do not forget, our ultimate goal is to find meaning
of your sport participation as a tool to manage stress.

Here, we will put sports off in the corner although sports do have a proven
connection with our lives, a very fundamental one. As the pressure of any game
become greater, your established personal characteristics become apparent. If you
can change the hindrance of the joy of sports, perhaps you can do the same for other
aspects of your life. Academics for example.

What other aspects of your life can you possibly apply

the skills you have just learned? Please recall an
instance where you could have responded differently
when you apply the skills. Share your answers to your
classmates.

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 What I Can Do

Activity 3. Consider these few questions.

1.How do you feel before the start of the exam? What do you expect? Do you really
think you can get a high score or fail?

2.What are your reactions during the exam? What do you feel when you make a good
result? Does it make you feel superior? Does it make you feel like the next exam result
should be as good or better?

3.How do you react when you do poorly? Do you feel embarrassed? Are you
depressed, panicky? Were you able to spot what caused the trouble?

4.How do you react after the exam? When you fail, do you try to hide? Are you angry
with yourself? Do you use alibi?
 

ASSESSMENT

Post-Test
Activity 4: Self-Scouting
Listed Below are some common feelings or attitudes concerning athletic performance.
Read each item carefully and check the scale to the right indicating how frequently the
item conforms to your personal experience in sports.
1. I do not consider my playing worthwhile unless I am near my best.
1 2 3 4 5
2. I am intimidated by aggressive players.
1 2 3 4 5
3. Little annoyances can throw me off my game.
1 2 3 4 5
4. I can get my mind to be calm during the game.
1 2 3 4 5
5. I have faith in my ability.
1 2 3 4 5
6. I apologize to others when I make a mistake or play poorly.
1 2 3 4 5
7. I organize my strategy before playing.
1 2 3 4 5
8. I play primarily for fun.
1 2 3 4 5
9. I speak out whenever I have something to say during the game.
1 2 3 4 5

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10. I have nerves of steel during a game.
1 2 3 4 5
11. I make more mistakes during the pressure part of the game.
1 2 3 4 5
12. I lack confidence in my game.
1 2 3 4 5
13. I avoid looking at what I have done wrong.
1 2 3 4 5
14. I play spontaneously rather than having a game plan in mind.
1 2 3 4 5
15. I want to be the best on the playing field.
1 2 3 4 5
 

SCORE INTERPRETATION
69-75 High Confidence
62-68 Confident
55-61 Barely Confident
48-54 Less Confidence
47 and below No Confidence
 

How is your score this time? Compare your score in Activity 1 and 4 and write a short
reflection about how the skills can help you grow in your sport and in life. Submit your
work to your teacher.

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SUMMARY

Always remember, the relaxation, concentration, mental rehearsal and body

rehearsal techniques can be used in many everyday stressful situations. If you know
you are going to face a job interview, a research paper defense, output presentation,
or the like, you can practice for that kind of event by imagining yourself getting through
it with a reasonable amount of self-assurance, focusing on the real skills required
rather than on your doubts and fears.
That is playing your own game in life, and I hope that you will do it for all of the
pleasure and growth it can bring.

Thanks bro... someday I will be

able to wear that flag in my chest
too...
I will make you proud!

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References

Meer, C. and Rees, R. (1997). Coaching Soccer Successfully. Human Kinetics.

USA.

Tutko, T. and Tosi, U. (1976). Sports Psyching: Playing Your Best Game All of
the
Time. JP Tarcher Inc., Los Angeles, USA.

Williams, J. (2001). Applied Sport Psychology. Mayfield Publishing Company.

California, USA

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