PHYSICAL EDUCATION & HEALTH 11

Pre-Assessment
Direction: Write TRUE if the given statement is correct; otherwise, write FALSE if it is incorrect.
_______ 1. A reaction of the body and mind to unkind or challenging life incidents such as tense feelings,
worry and discomfort is called stress.
_______ 2. A stressor is an event that causes stress.
_______ 3. When threatened by environmental dangers, or demands, a human being experiences a
variety of physiological and psychological changes.
_______ 4. Stress results when the demands of the environment are lesser than the individual’s
perceived coping resources.
_______ 5. What serves as a stressor for one person is also the same with another person.
_______ 6. Signs of stress should be managed early.
_______ 7. Experiencing long term stress is not harmful to you.
_______ 8. You can control your level of stress.
_______ 9. All stressful events are negative ones
_______ 10. Relaxation helps you manage stress.
PHYSICAL EDUCATION & HEALTH 11
Quarter 3 – Week 1-2: Stress
Management
 LEARNING
COMPETENCIES

• Relates health behaviors (eating habits, sleep and

stress management) to health risks factors and
physical activity assessment performance
 HEALTH RISK IN OUR LIFESTYLE

• Eating Habits
• Sleep
• Stress Management
• Hobbies
SLEEPING HABIT
 SLEEP

WHY LACK OF SLEEP IS BAD FOR YOUR HEALTH

Effects of lack of sleep, such as feeling grumpy and not
working at your best.
But did you know that sleep deprivation can also have
profound consequences on your physical health?
Learn to manage
your time.
If you don’t sleep you will
experience the fatigue, short
temper and lack of focus that
often follow a poor night’s sleep.
In occasional night without sleep
makes you feel tired and irritable
the next day.
After continuous sleepless nights,
the mental effects become more
serious. Your brain will fog, making
you difficult to concentrate and
make decisions. You’ll start to feel
down, and may fall sleep during the
day. Your risk of injury and accidents
at home, work and on the road also
increases.
SLEEP
SLEEP
VS SLEEP
SLEEP
 SLEEP

WHY OVERSLEEPING IS BAD FOR YOUR HEALTH?

Sleep plays important role in our brain, as the brain
clears our waste byproducts, balance
neurotransmitters and processes memories at rest.
But too much may have effect on mood and mental
health. Cognition, degenerative disease and
depression.
More time in bed linked with
more frequent waking after sleep
and reduce sleep efficiency.
Fatigue causes longer sleep and
sleeping more can make people
feel more lethargic.
Underlying disease is
obstructive sleep apnea,
depression, coronary disease,
and generally failing health
 Sleep is a vital indicator of overall health
and well-being. We spend up to one-third
of our lives asleep, and the overall state of
our "sleep health" remains an essential
question throughout our lifespan.
LEGENDS:
LEGENDS:
LEGENDS:
 EATING HABITS
Things that we eat can
influence your risk of dying
from heart disease, sroke, or
type 2 diabetes.

Eating habit is one of the

great influence to improve
our health.
 Healthy For Good is a revolutionary
movement to inspire you to create lasting
change in your health and your life, one
small step at a time.
The approach is simple: Eat smart. Add
color. Move more. Be well.
 EATING HABITS
We all know that healthy eating plan
includes vegetables, fruits, whole grain
and fat-free or low-fat dairy products.

But a healthy diet also includes lean

meats, poultry, fish, beans, eggs, and
nuts.
Because it limits saturated and trans
fats, sodium, and added sugar.
 EATING HABITS
Lot of factors affect your risk
of death from hearth disease,
stroke, and type 2 diabetes.
These are known as
cardiometabolic diseases.
 EATING HABITS
The risk of death from the 3
said diseases was higher for
those who consumed too
much sodium, processed
meat, sugar-sweetened
beverages, and unprocessed
red meat.
 EATING HABITS
Risk of death was also higher
to those who didn’t eat
enough nuts and seeds,
seafood omega-3 fats,
vegetables, fruits, whole
grain, or polyunsaturated fats.
 EATING HABITS
According to analysis , nearly half
(45%) of deaths in 2012 from this 3
diseases was associated with too
much or too little of these dietary
factors.
The study establishes the number of
cardiometabolic deaths that can be
linked to eating habits.
Dr. David Goff
Heart Disease & Public health expert
TECHNIQUES FOR A HEALTHY LIFESTYLE ARE:
• Eat Smart
• Move More
• Be Well
 EAT SMART
Healthy eating starts with healthy food choices. You don’t
need to be a chef to create nutritious, heart-healthy meals
your family will love. Learn what to look for at the grocery
store, restaurants, your workplace and any eating
occasion.
Make healthy, delicious choices
wherever and whenever you eat.
HEALTHY NA YUMMY PA!!!
MOVE MORE
A good starting goal is at least 150 minutes a week, but if
you don’t want to sweat the numbers, just move more!
Find forms of exercise you like and will stick with, and
build more opportunities to be active into your routine.
Infuse more movement in your life
for optimal health
GALAW GALAW DIN PAG MAY TIME!
 BE WELL
How do you want to live? Along with eating right and
being active, real health includes getting enough sleep,
practicing mindfulness, managing stress, keeping mind
and body fit, connecting socially, and more
Create balance, vitality and wellbeing
through self care.
AYUS AYUS DIN PAG MAY TIME!
 ACTIVITY

ENUMERATE AT LEAST 3 POSSIBLE DISEASES THAT WE

CAN GET IN POOR EATING HABIT.

LIST DOWN THE 3 TECHNIQUES OF A HEALTHY

LIFESTYLE
 WHAT IS STRESS?
mental or emotional
tension or strain
resulting from adverse
or very demanding
circumstances.
Signs of Stress
 FACTS ON STRESS

• Stress helps the body to prepare to face danger.

•Symptoms can be both physical and
psychological.
•Short-term stress can be helpful, but long-term
stress is linked to various health conditions.
•We can prepare for stress by learning some
self-management tips.
Why is it important to manage stress?

If you’re living with high levels

of stress, you’re putting your
entire well-being at risk. Stress
wreaks havoc on your
emotional equilibrium, as well
as your physical health. It
narrows your ability to think
clearly, function effectively, and
enjoy life.
Why is it important to manage stress?
Effective stress management, on the other
hand, helps you break the hold stress has
on your life, so you can be happier,
healthier, and more productive. The
ultimate goal is a balanced life, with time
for work, relationships, relaxation, and
fun—and the resilience to hold up under
pressure and meet challenges head on.
But stress management is not one-size-
fits-all. That’s why it’s important to
experiment and find out what works best
for you. The following stress management
tips can help you do that.
 Commonly sources of stress
• School demands and frustration.
• Negative thoughts and feeling about
• Changes in their bodies
• Problems with friends and/or peers at school
• unsafe living environment/neighborhood
• separation or divorce of parents
• chronic illness or severe problems in the family.
• death of a loved one.
• Taking too many activities.
• Having too high expectation.
• Family and financial problem.
Teens can decrease stress with the following
behaviors and techniques:
• Exercise and eat regularly.
• Avoid excess caffeine intake which can increase
feelings of anxiety and agitation.
• Avoid illegal drugs, alcohol and cigarette.
• Learn relaxation exercises
• Develop assertiveness training skills.
• Rehearse and practice situation which causes stress.
• Decrease negative self talk.
•Learn to feel good about doing a competent or good
enough job rather than demanding perfection.
• Take a break from stressful situation.
•Build a network of friend who help you cope in a
positive way.
Effective Stress Management Tool
 FIGHT STRESS
ASSIGNMENT QUIZZES
CONVERSATION WITH MY FRIEND

PROJECT GOAL IN LIFE

WORKS DREAMS

"I can't do this."

 FIGHT STRESS
ASSIGNMENT QUIZZES
CONVERSATION WITH MY FRIEND

PROJECT GOAL IN LIFE

WORKS DREAMS

"I'll do the best I can. I’ve got this."

 FIGHT STRESS

"Everything is going wrong."

 FIGHT STRESS

"I can handle this if I take one step at a time."

 FIGHT STRESS

"I hate it when this happens."

 FIGHT STRESS

"I know how to deal with this; I've done it before."

 TOP 10 EMERGENCY STRESS STOPPERS

1. Count to 10 before you speak or react.

TOP 10 EMERGENCY STRESS STOPPERS

2. Take a few slow, deep breaths until

you feel your body un-clench a bit.
TOP 10 EMERGENCY STRESS STOPPERS

3. Go for a walk, even if it’s just to

the restroom and back. It can help
break the tension and give you a
chance to think things through.
TOP 10 EMERGENCY STRESS STOPPERS

4. Try a quick meditation or prayer to

get some perspective.
TOP 10 EMERGENCY STRESS STOPPERS

5. If it’s not urgent, sleep on it and

respond tomorrow. This works
especially well for stressful emails and
social media trolls.
TOP 10 EMERGENCY STRESS STOPPERS

6. Walk away from the situation for a

while, and handle it later once things
have calmed down.
TOP 10 EMERGENCY STRESS STOPPERS

7. Break down big problems into

smaller parts. Take one step at a time,
instead of trying to tackle everything
at once.
TOP 10 EMERGENCY STRESS STOPPERS

8. Turn on some chill music or an

inspirational podcast to help you deal
with road rage.
TOP 10 EMERGENCY STRESS STOPPERS

9. Take a break to pet the dog, hug

a loved one or do something to help
someone else.
TOP 10 EMERGENCY STRESS STOPPERS

10. Work out or do something

active. E xercise is the great
antidote for stress.
Stress-Busting Activities
 Stress-Busting Activities

Doing things you enjoy is a natural way to relieve stress

and find your happy place. Even when you are down
you may find pleasure in simple things like going for a
walk, catching up with friends or reading a good book.
 Stress-Busting Activities

MAKE ART
Draw, color, paint or play a musical instrument.
 Stress-Busting Activities

WORK ON SCRAPBOOK
Making scrapbook and photo album to focus on good
memories
 Stress-Busting Activities

READ A BOOK
Reading short story or magazine
 Stress-Busting Activities

MEET A FRIEND
Meet your friend for coffee or meal.
 Stress-Busting Activities

PLAY YOUR FAVORITE SPORTS

Play your favourite sports like, chess, badminton, etc.
 Stress-Busting Activities

DO A YOUR RELAXING HOBBY

Like sewing, knitting, or making jewelry
 Stress-Busting Activities

PLAY
Play with kids or pets – outside if possible
 Stress-Busting Activities

○ Listen to music or watch an inspiring performance.

○ Take a walk in nature.
○ Take a relaxing bath and feel the stress wash away.
○ Meditate or practice yoga.
○ Work in the garden or do a home improvement project
○ Go for run or bike ride to clear your head.
Week 1-2 Performance Task: Choose one activity.
RESOURCES
☺ DepEd Curriculum Guide PE 11
☺ fppt.com for template
☺ for images
http://assets.eatingwell.com/
https://d2ebzu6go672f3.cloudfront.net
https://img.webmd.com/dtmcms/
http://4.bp.blogspot.com/_qIit_OiAv_Y/
https://blog.dormeo.co.uk/wp-content/uploads/2015/
https://happyeiyengjell.files.wordpress.com
http://3.bp.blogspot.com/ http://cdn.viralitytoday.com/
https://cdn.healthambition.com/
https://thumbs-prod.si-cdn.com/
RESOURCES
☺ Resources
https://newsinhealth.nih.gov/2017/05/how-your-eating-habits-affect-your-health
https://newsinhealth.nih.gov
https://www.amerisleep.com/blog/oversleeping-the-health-effects/
https://www.helpguide.org/articles/stress/stress-management.htm