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PHYSICAL EDUCATION
AND HEALTH 2
QUARTER 3 – MODULE 1

MELC: Describes the role of physical activity assessment

in managing one’s stress.
• K to 12 BEC CG:PEH11FH-IIF-5

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PART I.

A. Introduction
A sensation of emotion or physical discomfort is stress. Any event or thought makes you feel
upset, angry, or anxious may come form it. Among the causes for stress are environmental factors,
exhaustion, too much work, disease, and loneliness. Therefore, stress needs to be better handled and it
is important to learn how to deal with it in the right way.
In this module, you will learn how to escape life pressures, healthy consciousness and healthy
habits through SPORTS for you to become an individual who evolves holistically. By playing sports,
you will know to control tension. This knowledge will assist you to better understand yourself and to
understand what you need to do in terms of improvements in your healthier lifestyle and stress
management.

B. Discussion
Stress Management
Stress is the emotion of being unconditionally. This may take time to handle it properly. It can
also affect physically, emotionally, mentally, socially, and as well as spiritually. Stress can either be
good and bad in terms of handling it but it is more nearer to seriously affects the five aspects mentions
above. Although, stress is actually normal part of our life but still we fight and handle it in the right
way.
Causes of Stress
• Being unhappy in your job
• Having a heavy workload or too much responsibility
• Working long hours
• Having poor management, unclear expectations of your work, or no say in the decision-
making process
• Working under dangerous conditions
• Being insecure about your chance for advancement or risk of termination
• Having to give speeches in front of colleagues
• Facing discrimination or harassment at work, especially if your company isn't supportive

Life stresses can also have a big impact. Examples of life stresses are:
• The death of a loved one
• Divorce
• Loss of a job
• Increase in financial obligations
• Marriage related problems
• Moving to a new home
• Chronic illness or injury
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 • Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
• Taking care of an elderly or sick family member
• Traumatic event, such as a natural disaster, theft, rape, or violence against you or a loved
one
Sometimes the stress comes from inside, rather than outside. You can stress yourself out just by worrying
about things. All of these factors can lead to stress:
• Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global warming,
typhoons, disasters and toxic chemicals on the news, it can cause you to feel stressed, especially
because you feel like you have no control over those events. And even though disasters are typically
very rare events, their vivid coverage in the media may make them seem as if they are more likely to
occur than they really are. Fears can also hit closer to home, such as being worried that you won't finish
a project at work or won't have enough money to pay your bills this month.
• Attitudes and perceptions. For example, if your television set is stolen and you take the attitude, "It's
OK, my insurance company will pay for a new one," you'll be far less stressed than if you think, "My
TV is gone and I'll never get it back! What if the thieves come back to my house to steal again?"
Similarly, people who feel like they're doing a good job at work will be less stressed out by a big
upcoming project than those who worry that they are incompetent.
• Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, you're
destined to feel stressed when things don't go as expected.
• Change. Any major life change can be stressful -- even a happy event like a wedding or a job
promotion. More unpleasant events, such as a divorce, major financial setback, or death in the family
can be significant sources of stress.
Your stress level will differ based on your personality and how you respond to situations. Some people
let everything roll off their back. To them, work stresses and life stresses are just minor bumps in the road.
Others literally worry themselves sick.
C. Readings

SYMPTOMS OF STRESS

1. Emotional symptoms of stress include:

• Becoming easily agitated, frustrated, and moody
• Feeling overwhelmed, like you are losing control or need to take control
• Having difficulty relaxing and quieting your mind
• Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
• Avoiding others
2. Physical symptoms of stress include:
• Headaches
• Low energy

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 • Upset stomach, including diarrhea, constipation, and nausea
• Aches, pains, and tense muscles
• Chest pain and rapid heartbeat
• Insomnia
• Frequent colds and infections
• Loss of sexual desire and/or ability
• Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
• Dry mouth and difficulty swallowing
• Clenched jaw and grinding teeth

3. Cognitive/Mental symptoms of stress include:

• Racing thoughts
• Constant worrying
• Forgetfulness and disorganization
• Inability to focus
• Poor judgment
• Being pessimistic or seeing only the negative side

4. Behavioral symptoms of stress include:

• Changes in appetite -- either not eating or eating too much
• Procrastinating and avoiding responsibilities
• Increased use of alcohol, drugs, or cigarettes
• Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
General Adaptation Syndrome
Adaptation syndrome in sports has important application for sports training. Purpose of workout is to cause the
body and adjust sport specific stressors. Train the athlete giving to their existing level of physical active.
Once a person senses a stressor, his/her body goes through the following stages of General Adaptation
Syndrome.
1. Alarm stage is the phase where the brain deciphers the distress and instantly deals with it.
2. Resistance stage is the process where the stress is being resolved after meeting its demands then the body
goes back to normal afterward.
3. Exhaustion stage develops. When stress recurs until it becomes chronic and reaches this final stage. Stress
level peaks and plateaus then develops health risks that cause high blood pressure, stomach and heart problems.
D. Examples

Exercise and Stress Relief

Sports decreases stress and depression while stimulating the development of endorphins. Natural lifters
of humor that help to keep stress and depression going. Sports are a hidden health advantage that decreases

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the risk of osteoporosis or breast cancer. Exercising is a common way of releasing and freeing yourself from
tension
• It pumps up your endorphins.
Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called
endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a
nature hike also can contribute to this same feeling
• It's meditation in motion.
As you begin to regularly shed your daily tensions through movement and physical activity, you
may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm
and clear in everything you do.
• It improves your mood.
Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms
associated with mild depression and anxiety. Exercise can also improve your sleep, which is often
disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and
give you a sense of command over your body and your life.

Playing Sports in Managing Stress

1. Sports Stimulate the Body’s Production of Endorphins
2. Sports Engagement Increases Self-Esteem. Improved self-esteem can dramatically reduce your overall
levels of stress.
3. Sports Can Relieve Mental Stress by Promoting Better 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.
5. Sports Reduce stress and lessen stressors. Stressors cannot be eliminated but it can be avoided. Being
burdened with too much work could prevent time management
6. Sports as a relaxation method in coping with stress. Below are examples of Relaxation Methods: a. Progressive
relaxation uses body’s feedback mechanism in reducing muscle tension, a common indicator of stress. b. Deep
breathing states the brain to cool down and lower, to relieve stress. c. Meditation is a method temporarily adjusts
the world, disrespects separate conflicts, and delivers internal peace. d. Visualization used imagination to reduce
and decrease stress.

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PART II. Activity Proper

I. Directions: List down five (5) physical activities that will help you cope with stress. Write your answers
inside the ovals provided.

____________________

__________________ __________________

Physical
activities to help
you cope with
stress.

____________________ ____________________

II. Directions: Read the situation below and create at least (5) five suggestive physical activities in order to
battle or lessen the stress considering the availability of resources needed.

Jose is a Grade 11 SHS student and he is known in the school as an online

gamer. According to his mother, he always suffers headache because of staying late
at night. In that same manner, his classroom participation is very unsatisfactory and
he is at risk of failing his subjects as reported by his teacher Maria. Furthermore, his
poor performance affects his habits and his outlook in life which results Jose to
experience stress.

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 Physical Activities
e.g. Morning biking at the park
1.
2.
3.
4.
5.

III. Directions: Make a poster about stress management through physical activity and explain it in not less
than five (5) sentences. Rubrics will be used to rate the activity.

Explanation:
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

RUBRICS
POINT CRITERIA SCORE
Content and organization

5 Shows highly creative concepts.

Has unique and easy to understand.
Quality of work is competent, conveys strong message.
4 Somewhat creative and shows a good understanding of
concepts. Has unique and the quality of work is satisfactory
and showing some imagination.
3 Shows a fair understanding of concepts.
Make some sense
Quality of work is fair, showing little imagination
2 Questionable creativity and originality.
Message is unclear and loses audience attention.
1 Lacks creativity. Does not show an understanding of concepts.
Hardly make a sense. Does not attract attention of audience.
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KEY TO CORRECTION:

PART II
I. Students answer may vary.

II. Students answer may vary.

III. Students answer may vary.

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PART III. SUMMATIVE EVALUATION

A. Directions: Choose the best answer.

1. A sensation of emotion or physical discomfort is called ____________.
a. Stress c. Sports
b. Physical Activity d. Stress Management
2. Which of the following is an emotional symptom of stress?
a. Headaches c. Easily Agitated and Frustrated
b. Low Energy d. Constant worrying
3. The following items are a physical symptom of stress, EXCEPT:
a. Chest Pain c. Nervousness
b. Headache d. Low Self-esteem
4. Which among the following is/are the causes of stress.
a. Being unhappy in your job
b. Working long hours
c. Working under dangerous conditions
d. All of the above
5. The following are behavioral symptoms of stress, EXCEPT.
a. Changes in appetite c. Procrastinating
b. Poor judgement d. Increase use of alcohol
6. Which of the following is a cognitive symptom of stress?
a. Headaches c. Racing thoughts
b. Changes in Appetite d. Nervousness
7. Which of the following is the phases where the brain deciphers and instantly deals with it?
a. Alarm Stage c. Resistance Stage
b. Exhaustion Stage d. Late Stage
8. It is the process where the stress is being resolved after meeting its demand then the body goes back to
normal afterward.
a. Alarm Stage c. Resistance Stage
b. Exhaustion Stage d. Late Stage
9. Which among the following is/are the benefits of sports in managing stress?
a. It pumps up endorphins
b. Improves mood
c. Increases self-esteem
d. All of the above
10. Which of the following is NOT a contributory factor for stress?
a. Attitudes and perceptions
b. Change
c. Fear and uncertainty
d. Improves mood

B. Directions: Write TRUE if the statement is correct and FALSE if the statement is incorrect.
_______1. Sports stimulate the body’s production of endorphins.
_______2. Sports engagement increases self-esteem. Improved self-esteem can dramatically reduce
your overall levels of stress.
_______3. Sports can relieve mental stress by promoting better sleep .
_______4. Sports participation promotes socialization.
_______5. Sports reduce stress and lessen stressors.

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 C. Directions: Design any sports activity for your family using the template below that can contribute in
coping up stress then answer the follow-up question below. Rubrics will be used to rate your work.

Title of the Program: ________________________________________________________

Type of Sport Activity: ____________________________________________________
Purpose: __________________________________________________________________
__________________________________________________________________
Time Frame: ______________________________________________________________
Activities to be done:
1. _______________________________________________________________________
_______________________________________________________________________
2. _______________________________________________________________________
_______________________________________________________________________
3. _______________________________________________________________________
_______________________________________________________________________
4. _______________________________________________________________________
_______________________________________________________________________
5. _______________________________________________________________________
_______________________________________________________________________

Follow up question:
1. How can the program that you created help you and your family cope with stress. Why?
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

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Rubric in assessing the answers of the learners.
(Adopted from: IRubric Short Answer. Retrieved from http://rubistar.4teachers.org/)
Very
Excellent Good Fair Poor
Criteria Good TOTAL
5 3 2 1
4
Substantial, Sufficiently Limited Limited There is no
specific develop content with content with clear or
and/or content adequate limited specific
illustrative with elaboration elaboration explanation
Ideas and content adequate or or of answer to
Content demonstrating elaboration explanation. explanation. the question.
strong (deep) or
analysis of the explanation
topics. .

All ideas were Ideas were Some ideas Few ideas Writing was
presented in a presented were were fragmented.
logical order. in a logical presented in presented in Ideas were
Introduction order. logical logical not
was clear, Introductio order. order. presented in
Writing- body included n was clear, Introduction, Introduction, logical
Organization: many details, body body, and body, and order.
Clear, logical and included conclusion conclusion Introduction,
sequence conclusion many were were not body, and
summarized details, and included. included. conclusion
main idea. conclusion were not
summarize clear.
d main
idea.
Most Many Some A few Sentences
Writing- sentences sentences sentences sentences were short
varied in varied in varied in varied in and did not
Sentence
length and length and length and length. Most flow well.
Fluency:
structure. structure. structure. sentences Sentence
Length, variety
Writing had a Some Some did not flow structure did
and flow of natural flow sentences sentences smoothly. not change
writing that made it flow did not flow
easy to read. smoothly. smoothly
Used Used Made 8-10 Made more Few end
scholarly, scholarly mistakes than 10 marks or
topic-specific vocabulary. using end spelling, capital
vocabulary Made less marks or grammar, letters.
Grammar, and made no than 8 capitals as capitalizatio Answers
Spelling, and spelling, spelling, well as n, or contain
other grammar, grammar, spelling. punctuation numerous
Mechanics capitalization, capitalizati Errors exist errors. spelling or
(Punctuation or punctuation on, or in your Mistakes structural
and errors. Used punctuation answer/ make the errors.
capitalization) personal style errors. writing hard Mistakes
and feeling. Few errors to read. make the
exist in writing very
your hard to read.
answer.
TOTAL SCORE
20

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KEY TO CORRECTION:

PART III B. C.
A. 1. TRUE Students Answer may vary.
2. TRUE Refer to the rubrics
1. A.
3. TRUE
2. C
4. TRUE
3. D
5. TRUE
4. D
5. B
6. C
7. A
8. C
9. D
10. D

References:
A. Books
Callo, Lualhati. & Dajime, Peter. (2016). Physical Education and Health. Quezon City: Rex Book
Store. Volume 1
Gialogo, Ryan & Gialogo, Richarson. (2016). Fit for life. Quezon City: Phoenix Publishing House
Inc.
B. Government Publications
DepEd Central Office. (2016) Physical Education and Health- Teachers Guide. First Edition

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