Republic of the Philippines
Department of Education
Regional Office IX, Zamboanga Peninsula
11 Zest for Progress
Z Peal of artnership
HOPE 2
Quarter 3 – Module 1:
Sports: A Way in Managing Stress
Name of Learner: ___________________________
Grade & Section: ___________________________
Name of School:
0|P age ___________________________
WHAT I NEED TO KNOW
KKKKKNOWKNOW
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
1
NO
Reason:
WHAT’S NEW
[Link]
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.
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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 Emotional Signs Behavioral Signs Psychological Signs
Muscle tension Anger, irritability Loss of appetite Constantly
Headache Impatience Overeating irritable with other
Pounding heart Nervousness Drug abuse people
Shortness of Forgetfulness Sleep problems Feeling of being a
breath Inability to Restlessness failure
Increased concentrate Hurrying and Difficulty in
sweating Negative talking too fast making decisions
Dry mouth thinking Criticizing others Loss of interest in
Skin rush Excessive Reckless behavior other people
Grinding teeth, worrying Fidgeting Having a hard
nail biting Loss of interest time to
Self-criticism concentrate
Frequent crying
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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
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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.
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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 Badminton Basketball Baseball
Chess Dance Sport Football Lawn Tennis
Softball Soccer Swimming Volleyball
1. SPORT: _______________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. SPORT: _______________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
3. SPORT: _______________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
4. SPORT: _______________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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WHAT I HAVE LEARNED
DIRECTIONS: Answer the question briefly.
1. Why is it significant to overcome stress?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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 Inter-Agency Task Force (IATF) on COVID-19. Answer the questions using the
Venn Diagram below.
Did the sport helps How will I promote
me manage my sports to overcome
stress? stress?
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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.
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KEY ANSWER:
ASSESSMENT
True 10.
True 9.
True 8.
True 7.
True 6.
True 5.
False 4.
False 3.
True 2.
False 1.
References:
Fernando – Callo, Lualhati, and Peter Fermin Dajime. 2016. “PHYSICAL EDUCATION and
HEALTH.” 66 – 69. Quezon City: REX Printing Company, Inc.
[Link]
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DEVELOPMENT TEAM
Writer: Maria Theresa A. Abdurasid
Jan Noel B. Altabano
April S. Flauta
Rolando L. Pedro
Editor
Language Editor:
Proof Reader:
Illustrators: Angelica C. Flores
Layout Artist: Lucy Jean B. Lazaro
Management Team:
Julieto H. Fernandez, Ed. D., CESO VI
SDS-Isabela City
Maria Laarni T. Villanueva, Ed. D., CESE
ASDS-Isabela City
Henry R. Tura, CID Chief
Elsa A. Usman, LR Supervisor
Jani P. Ismael, EPS-MAPEH, Module Coordinator
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