Physical Education 101

(Physical Fitness and Exercise Program)

Module I: Define and differentiate the various natures of fitness and health
Lesson 2: Distinguishes the various level of motivation and stress management in physical
fitness.
L2.C. Objectives: Stress Management
At the end of the lesson, the students will be able to:
 Explain how stress is linked to illness and diseases.
 Develop time management skills and other stress management techniques.
 Describe different strategies that can be used to manages stress.
 List down some of the effects that stress creates a person’s life.

Stress has become part of human’s routine in everyday dealings. It becomes normal and necessary part of life from
which people cannot escape. Stress in short is one of the most common problems every individual is facing. With
stress and its stressors, the choice of facing them is the best option to do. In this unpredictable world where the
scenario keeps on changing each new day, working under pressure has become the rule rather than making it as
escape among others.

Stress causes temporary discomfort and can also have long – term consequences, and also a threat to individual’s
health and well – being. Stress and stress – related diseases across the globe cover high medical cost and not only
that; they create a negative impression in the job due to absenteeism, and loss of productivity, On the other hand,
many still respond to stress positively.

What is stress? Stress is the psychological response to any stimuli that an individual perceives as threatening.
According to Hoeger and Hoeger, 2007, “Stress is a common fact of life. Every person has an optimal level of stress
that is most conducive to adequate health and performance.” Stressors are the stress – causing event, threatening
event or event stress – stimuli. Stress can be controlled; it is self – controlled. Many people have accepted it as a
normal phenomenon that happens every day. Many know how to deal and cope with stress effectively. Stressors are
just around; facing stress brings certain amount necessary for optimum health and wellness.

Types of Stressors

Stress is brought about by a variety of events and situations. Stressors are divided into three general types;
cataclysmic stressors, situational stressors, and acute and chronic stressors.

1. Cataclysmic stressors: Stress brought by sudden disastrous events like earthquake, volcanic eruptions which affect
many people at the same time.
a. Personal stressors. Stress is coming from the death of immediate family members, the break – up of marriage, or
even loss of a job.
b. Background stressors. Events which are persistent and repetitive in nature, almost routinary that become part of
daily lifestyle (example: pressure caused by job demands, traffic in going to school or work, over time, family
pressure).

2. Situational Stressors. Events that arise from a variety of situations that happens within the person’s everyday life.
a. Physical stressors. Stressors that make people feel physically uncomfortable and force their bodies to adopt it.
Physical stressors such as sickness, loud noise, chronic headaches, are some of the examples which impede a
person’s performance and productivity as well as his or her health and well – being.
b. Emotional Stressors. Disturbing and upsetting feelings or emotions. These includes conflicts with parents or any
members of the family, break – up with someone who is very special, worry over a friend’s health or adverse
situations, cyber bashing or bullying. These emotional stressors affect people’s health causing them not to eat
regularly, no enough sleep, and uneasy.
c. Intellectual Stressors. Stressors that challenge or affect the intellect or the ability of the person to think or reason
out critically. Studying for major subject exams, making decisions in the midst of critical situations, and cramming on
the day of the examination.
d. Social Stressors. Stress is coming from demands posted by family members, friends, other people, and the society.
Social stress happens when a person receives hanging information coming from his or her boss that leads to
overthinking, and always denies for job applications.
e. Spiritual Stressors. These are types of stress that come from conflicts between moral beliefs, ethical, and personal
beliefs. Issues concerning religion that challenge the ideas and beliefs of believers are the common cause of spiritual
stress.

Adaptation to Stress

Hans Selye, the recognized father of stress physiology and stress education and also a pioneer in stress research has
coined the word “stress” which according to him “nonspecific response of the body to any demand made upon it”
(Selye, 1976). His definition of stress focused on the idea that there is a nonspecific response by the body to readjust
itself to the following demands posted by stress. This nonspecific response is termed by Selye as general adaptation
syndrome (GAS). GAS is based on the principle that the body is continually striving to maintain physiological balance
known as homeostasis, which allows the body to function as efficiently as possible. According to Selye in his research
dated 1976, the evidence showed that the body goes through three stages of physiological response to any stressor:
alarm reaction, resistance, and exhaustion/recovery.

Alarm Reaction
It is the body’s immediate response to a stressor, whether positive or negative. This reaction happens when danger
comes along the way; the body reacts for protection. The response to stressors that challenge the body to respond
physically is referred to as fight-to-flight response. Fight-to-flight response occurs when the adrenal glands are
activated. Fight relates to face the danger while the flight is to escape or run away.

Resistance Stage
In this stage, the body attempts to adapt to the stressor and return to homeostasis. Readjustment occurs as
resistance to stress rises and body functions return to normal.

Exhaustion Stage
The stage of exhaustion occurs when the body’s resources become worn – out and exhausted. The exposure to
prolonged stressor can use the body organs to become weakened, lowering the immune function, damage the
system, and increase the susceptibility to illness. McEwen, 1998 presented physical indicators reflecting high stress,
it includes the following:
a. Increases in blood pressure
b. Suppressed immunity
c. Increased fat around the abdomen
d. Bone loss
e. Increases in blood sugar
f. Increases in levels of cholesterol
g. Weaker muscles
h. Increases in blood cholesterol levels.

If stress is relentless and the body loses the ability to cope, it may lead to permanent physical deterioration. Each
person has the unique ability to face and deal with stress. Thomas, 2007 emphasized in his book, stress is a natural
process, and understanding its effects can help you use it to your own advantage.

Stress and Diseases

Recent researches on stress have shown that prolonged exposure to stress may link to the onset of illness and
disease. More so if the person has already a disease, the tension caused by stress aggravates the present condition.
Stress plays a significant role also in lowering down the immune system to fight diseases like viral infections, cancer,
and any other related stress – diseases.

1. Hypertension. Some studies revealed that people who work under pressure have the high risks to develop high
blood pressure. The stressors trigger individual’s blood pressure to rise temporarily as a reaction, and that it may
lead to cardiovascular disease. Cardiovascular disease is believed to be stress – related.
2. Heart Disease. Stress is also a contributing factor in heart disease. The inability to verbalize negative emotions and
cope with effectively emotional problems can cause heart disease. Although medical experts say stress is not
considered the primary factor for heart disease but the awareness of the effect of stress on one’s health and well –
being is highly emphasized.
3. Cancer. According to Levi, 1992, although the relation of stress to cancer is debatable, Memorial Sloan Cancer
Center in New York City has concluded that psychological states and traits can affect the transformation of normal
cells into cancer cells. They have identified three risk factors: stress, personality traits, and personal habits.
4. Asthma and Allergies. Stress affects body’s immunologic response, asthma and allergies are linked to it. This
condition is the result of the reaction of the body’s immune system to a stressor.
5. Mental Disorder. Emotional upset is caused by stress, which aggravates existing emotional disturbance, and may
also lead to emotional and mental disorder.
6. Diabetes and Peptic Ulcers. The two illnesses are directly linked to stress. When stress causes the sugar level to
rise, the result is the onset of diabetes especially to those who have a history of the disease. Peptic Ulcer, on the
other hand, is also aggravated by stress. It is caused by severe secretion of gastric acid which leads to stomach pain
or even internal bleeding due to the hole in the stomach wall.

Coping with Stress

Learning to manage stress effectively is the best way to pose healthy and enjoyable life. When people face and
recognize the present problem, most likely, they are developing a stress coping technique that reduces the potential
of psychological and physical illnesses to penetrate. In contrast, many still opted to escape from the present reality
to stress by using alcohol, and drugs that would temporarily take away their sense of control. This strategy of escape
will always bring the person back to its normal condition and might as well face the uncontrollable stress that gets
worse.

Stress in the real sense is not at all bad; it has its positive effects in some instance. One of the best ways to attack
stress is first to evaluate and assess the nature of stress and apply proper techniques and strategies to cope with it.
The following are the specific strategies in coping and managing stress: time management, and relaxation
techniques.

Table 1.1 Common stressors in the lives of college students.

1. Time management
2. Parental conflict
3. Lack of privacy
4. Illness and injury
5. Love/marriage decision
6. Social alienation, anonymity
7. Military obligation
8. Money troubles
9. Loneliness/Depression/Anxiety
10. Family responsibilities
11. Sexual pressures
12. Choice of major/future job
13. Religious conflict
14. College red tape
15. Drug use
16. Alcohol use
Source: Adapted from W.W.K Hoeger, L.W. Turner, and B.Q. Hafen. Guidelines for a healthy lifestyle. 2002
Time management
According to Levy, 1992, “for many people, the fast pace of modern life and the numerous demands placed
upon their time lead to highly stressed lives. Reducing that stress and becoming more productive in the
time available require that a person learns to manage time better”.

Most successful people are good time managers; they plan everything carefully, set priorities on critical
tasks needed at the moment. Trying to achieve one or more tasks in a short span of time can create a
tremendous amount of stress. College students often experience this scenario due to one -after-the-other
requirements whether academics or extra – curricular activities. Below are the strategies to make use of
the time better:
1. Find the time killer. A person should know how to spend quality time each day, from watching
television, eating, sleeping, shopping, talking on the telephone, and other common time killer activities.
2. Set long – range and short – range goals.
3. Identify immediate goals and prioritized them. Every day tries to determine important tasks to finish
and prioritize them ahead of other secondary tasks.
4. Make use of a daily planner. This will help a person organize daily activities, schedule of appointments,
a list of contact numbers and addresses, etc.
5. Try to delegate tasks and responsibilities. Delegate responsibility to others who can do the work on
your behalf.
6. Learn to say “no.” Saying “no” to activities that might affect top priorities is a positive idea. Many are
afraid to say no because refusal might result in guilt feelings. Nevertheless, let us be realistic about time
and life to function with less stress.
7. Plan ahead. Planning ahead can help a person respond to unexpected situations like emergency
appointments, unexpected calls, and visitors.
8. Get it done. Select only one task to finish before doing another task.
9. Set aside special time for oneself daily. Give time for oneself to take a little break from work like
listening to favorite music, take a walk, and read.

Relaxation Techniques
The use of relaxation techniques according to research produces positive physical changes in the body.
According to Thomas (2007), in relaxation technique, “the term relaxation training is used which refers to
the various technique that stimulates the relaxation response. The relaxation response is the opposite of
the flight -or-fight response to threatening situations. In this state, all the physiological events put our
bodies into a state of relaxation. Doing relaxation techniques for about 20 minutes creates a positive
impact on both physical and mental health. There are several relaxation techniques that anyone can
perform or create according to the method that effectively works for them.

1. Deep Breathing
Deep breathing is one of the most effective countermeasures to stress. When a person is stressed the
breathing becomes fast and shallow, causing an insufficient amount of oxygen to reach the lungs.
Breathing exercise can be done anytime and anywhere when to feel stressed. When doing this relaxation
activity, slow and relaxing music can be an excellent accompaniment for a well-concentrated relaxation
activity.

In performing the deep breathing, one can choose if the position is lying, sitting on a chair or standing
straight. Common in deep breathing is lying position. In doing this, the performer should:
a. Lie on his or her back flat on the floor, with a pillow placed under the knees, feet are slightly separated.
b. Place one hand on top of the abdomen and the other hand on top of the chest.
c. Inhale and exhale slowly, showing the up and down movement of the hand on the abdomen. The hand on the
chest should not move much during the breath in and out.
d. Repeat the exercise several times and observe if the tension of the body while doing the exercise is gradually
going back to its normal condition.

Picture 1.1. Deep Breathing while lying

Picture 1.2. Deep Breathing while sitting

1. Physical Activities
Regular and active participation in physical activity is an effective strategy for coping with stress. A regular aerobic
exercise program, sports entertainment, and other physical activities are among the tools to control stress. Active
involvement in physical activities reduces the intensity of the stress response, active recovery period from the
stressful situations, and prevent illness among people who are stressed out. Hoeger and Hoeger (2007) presented
the benefits of physical exercises:
a. Lessening feelings of anxiety, depression, frustration, aggression, anger, and hostility.
b. Alleviating insomnia.
c. Providing an opportunity to meet social needs and develop new friendships.
d. Allowing people to share common interest and problems.
e. Developing self-confidence.
f. Providing the opportunity to do something enjoyable and constructive that will lead to better health and total well
– being.