Learner’s Activity Sheet

Physical Education and Health (Quarter II – Week 1)

Name: _____________________________________ Grade and Section: ________________

Teacher: ___________________________________ Date: ______________________________
School: __________________________________________________________________________

Dear Learner,

Good day!
In this week, you will learn to describes the role of physical activity
assessments in managing one’s stress. PEH11FH-llf-5

Specifically, you will learn the following:

1. Recognize stress and its causes.
2. Recommend sports-related activities to manage stress.

In this lesson, self-confidence and pursuit influencing others positively

is being integrate

Your Teacher

Role of Sports in Managing Stress

Activity 1

Instructions: Find and encircle all of the word/s connected with stress
that are hidden in the grid. (10 points)

11
Activity 2
Instructions: Answer the following questions (5 points)

1
 1. How do you manage your stress?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Activity 3
Instructions: (Please practice your writing skills by
copying this on your notebook)
This significant step in managing stress is to identify the
stressors in your life. It is important to identify your stress indicators. These are
thoughts, feelings, behaviors, and physical symptoms.

 Physical: sleep disorder, headaches, stiff muscles, cold or sweaty hands,

exhaustion, stomach distress, back and neck problems, fast breathing,
palpitation, dry mouth, trembling
 Behavior: crying, smoking, drinking of liquor, using illegal drugs,
stammering or other speech trouble, tensed laughter, being clumsy or
accident-prone, social isolation, poor communication
 Thoughts: poor memory, fear of failure, trouble in making decisions,
anxiety about the future, self-criticism, inability to concentrate
 Feelings: nervousness, shame, fear, bad temper, irritability, anger,
fatigue, depression
Stress can also lead to aggression, anxiety, physical illness, and
poor coping skills such as alcohol and drug abuse if stress is inadequately
managed. One of the best ways to manage stress is through physical activities.
Regular and active participation in physical activities is an effective strategy for
coping with stress.

Benefits of Physical Activity in Managing Stress

- It will help men and women of ages maintain health status.

- Stress reduction technique

- It reduces anxiety or worries, depression, frustration, anger.

- It helps mood elevation

- Increase in endorphin levels (endorphins are chemicals or neurotransmitters

released from the brain that contain analgesic properties, which make someone
feel good)

- Reduces health risk

- Strengthen your bones and muscles

2
Some examples of Physical Activities to reduce stress

1. Walking 6. Running
2. Dancing 7. Biking
3. Sports 8. Yoga
4. Jogging 9. Swimming
5. Gardening

The Role of Sports and Physical Activity in Stress Management Exercises

have many associated health benefits, such as lower blood pressure, weight loss,
and improved heart health. It can also be a powerful stress reduction technique.
In fact, physical activity is one of the best and most effective natural stress relief
preferences.

What are these roles?

 Mood Elevation
Physical activity can improve disposition and presence of mind, which
reduces stress brought by mild cases of anxiety or worry. Exercises can also
improve the quality of sleep, which can certainly have an impact on one’s
general mood.
 Endorphin
Release Taking part in physical activity can result in an increase in endorphin
levels.
 Meditation-like Qualities
Exercise can be similar to a form of meditation. Simultaneous with your
involvement in an interesting physical activity, you may discover that you are
concentrating strictly on the exercise. Troubles and doubts that may have
been a part of your life may not be on your mind throughout the workout.
 Reduction of Fight or Flight Response
Stress, no matter how big or small, triggers your flight or fight reaction and, in
doing so, floods your body with a mixture of different hormones, including
cortisol, adrenaline, and noradrenaline. Exercise metabolizes the hormones
brought by the fight or flight response. It burns off these chemicals so that
you won’t feel like fighting with someone or hiding from the world. Once
these hormones burn themselves out, you will feel peace, prepared to face
the world anew.

Activity 4

Instructions: Interview your friend’s/family member by asking the following

question about their level of stress, below are the guide questions. (15 points)

Always-4 Often-3 Sometimes – 2 Seldom – 1 Never –

0
_________1. I feel tired.
_________2. I find it very hard to relax.

3
_________3. I find it hard to make decisions.
_________4. I find myself breathing rapidly.
_________5. I have trouble thinking clearly.
_________6. I eat too much or too little.
_________7. I get headache.
_________8. I feel emotionally numb.
_________9. I think about my problems over and over again during the day.
_________10. I have sleeping problems (e.g., trouble falling asleep, trouble staying
asleep, trouble waking up, nightmares, etc).
_________11. I have trouble feeling hopeful.
_________12. I find myself taking unnecessary risks or engaging in behavior
hazardous to health and/or safety.
_________13. I have back and neck pain, or other chronic tension-linked pain
_________14. I use caffeine or nicotine more than usual.
_________15. I feel overwhelmed and helpless.
_________16. I have nervous habits (e.g., biting my nails, grinding my teeth
fidgeting, pacing, etc).
_________17. I forget little things (e.g. where I put my keys, people’s names,
details
discussed during the last work meeting).
_________18. I have stomach upsets (examples: nausea, vomiting, diarrhea, and
constipation)
_________19. I am irritable and easily annoyed.
_________20. I have mood-swings and feel over-emotional.
_________21. I find it hard to concentrate.
_________22. I have trouble feeling that life is meaningful.
_________23. I am withdrawn and feel distant and cut off from other people.
_________24. I use alcohol and/or other drugs to try and help cope.
_________25. My class performance has declined and I have trouble completing
things.

TOTAL SCORE: _____________

INTERPRETATION GUIDELINES

0 – 25: A score in this range suggests that you’re probably in great stress-
shape!
26 – 50: A score in this range suggests that you may be experiencing a low to
moderate degree of stress.
51 – 75: A score in this range suggests you may be experiencing a moderate to
a high degree of stress.
76 – 100: A score in this range suggests that you may be experiencing a very
high degree of stress

Activity 5

Instructions: Identify the word or words associated with the role of

sports activity in managing one’s stress. Write your answer on the arrow
given. (15 points)

4
 ROLE OF SPORTS
ACTIVITY IN
MANAGING
STRESS

References:
1. Printed Materials: Fernandez, A.T. (2016). Physical Education and Health
(H.O.P.E 1). Lipa City:
2. Scolair Publishing.
3. Alave, J. C. (2016). Physical Education and Health. Manila: JFS Publishing
4. Grade 11 Active Healthy Lifestyle (n.d.). Retrieved January 20, 2021 from
5. http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11
/rm/module_b_lesson_6.pdf

CERTIFICATION
This is to certify that my child has successfully done all the
activities included in the in this Learning Activity Sheet.

_________________________________________ ____________________
Name and Signature of the Parent Date
5