LIM: Ladies and gentlemen,

ALL: A pleasant morning to each and everyone, especially to you ma’am.

LIM: Before anything else, we would like to remind you guys to listen carefully. And now, to
continue the discussion. Let’s proceed to know about managing one’s stress.

In previous topic, it mentioned the topic about managing one’s stress thru individual, dual, and
team sports. There are tips to manage stress, thersee are the following:

- EXERCISE
- RELAX YOUR MUSCLE
- DEEP BREATHING

And so on…

DELA CALZADA:

To rewind, What is deep breathing? – stopping and taking a few deep breaths can take the
pressure off you right away. You’ll be surprised at how much better you feel once you get at it.

There have 5 Steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor.
You may also lie down.
2. Close your eyes.
3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of
grass, or anywhere that gives you a peaceful feeling.
4. Slowly take deep breaths in and out.
5. Do this for 5 to 10 minutes at a time.

(Ang "deep breathing" o malalim na paghinga ay isang paraan ng paghinga na kung saan sinusubukan
mong huminga nang mabagal, malalim, at may kalmadong pagsusumikap. Ito ay isang kilalang
pagsasanay sa mindfulness at stress management. Ito ay simpleng proseso ngunit epektibong paraan
upang mapababa ang antas ng stress at makamit ang relaksasyon sa loob ng ilang sandali. Maaring ito ay
isagawa kahit saan at anumang oras ng araw.)

TERRADO:

Eat Well
- Eating a regular; well-balanced diet will help you feel better in general. It may also help
control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean
protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood,
which can actually increase your stress.

(Kumain ng masustansyang pagkain para mapanatili ang kalusugan. Iwasan ang unhealthy foods. Piliin
ang mga prutas, gulay, buong grano, at protinang pagkain o angmga healthy foods. Huwag kalimutan
ang tamang pag-inom ng tubig upang maging hydrated. Ang pagkakaroon ng balanseng diyeta ay
mahalaga para sa pangkalahatang kagalingan ng katawan.)

ESTENZO:

Slow Down

- Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your
life and find small ways you can do that.

For example:

 Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and
avoid the stress of being late.

 When you’re driving a bike on the road, switch to the bicycle lane so you can avoid road
accident.

 Break down the school requirements into smaller ones. For example, arrange this from
easiest to hardest.

(Ito ay isang utos o payo na naglalayong magbigay ng paunang babala o paalala sa isang tao na
magpatigil o magpahinga muna, lalo na kung sobra na ang bilis o aktibidad. Maaring gamitin ito sa iba't
ibang konteksto tulad trabaho, o sa pang-araw-araw na buhay para sa pag-aalaga ng sarili at
pagkakaroon ng tamang balanse.)

SITON:

Take A Break
- You need to plan on some real downtime to give your mind time off from stress. If you’re a
person who likes to set goals, this may be hard for you at first. But stick with it and you’ll look
forward to these moments. Restful things you can do include:

 Meditation

 Yoga

 Tai chi

 Prayer

 Listening to your favourite music

 Spending time in nature

(Ang "take a break" ay maaaring isalin sa Tagalog bilang "magpahinga" o "huminto sandali." Ito ay
nangangahulugang pigilan muna ang aktibidad o gawain upang makapagpahinga o magkaruon ng oras
para sa sarili. Maaaring ito ay ginagawa upang mabawasan ang stress, pagod, o para ma-refresh ang
isipan at katawan bago bumalik sa gawain.)

DAPUSALA:

Make Time for Hobbies

- You need to set aside time for things you enjoy. Try to do something every day that makes
you feel good, and it will help relieve your stress. It doesn’t have to be a ton of time -- even
15 to 20 minutes will do. Relaxing hobbies include things like:

 Reading  Watching a movie

 Knitting  Doing puzzles

 Doing an art project  Playing cards and board games

 Playing golf

(Paggawa ng Oras para sa mga Hilig: Isanlibong paraan upang makahanap ng oras para sa mga bagay na
nagbibigay saya at kasiyahan sa ating buhay. Alamin kung paano magsanay ng self-care at maglaan ng
oras para sa mga paboritong hilig. Ang pagbibigay halaga sa sarili at pagkakaroon ng sapat na oras para
sa sariling kasiyahan ay mahalaga sa pang-araw-araw na buhay. Gawing makabuluhan ang bawat sandali
sa pamamagitan ng pagpapalabas ng iyong kahusayan at pagpaparamdam ng kaligayahan sa bawat
pagkakataon.)
ALIMENTO:

Talk About Your Problems

- If things are bothering you, talking about them can help lower your stress. You can talk to
family members and friends, and you can also talk to yourself. It’s called self-talk and we all
do it. But in order for self-talk to help reduce stress you need to make sure it’s positive and
not negative.

(Pakikipag-usap tungkol sa mga problema ay mahalaga para sa iyong kalusugan sa pangkalahatan, at

maaari kang humingi ng tulong sa mga kaibigan, pamilya, o propesyonal na nagbibigay ng serbisyong
kagandahan-emosyonal.)

OSTRIA:

Go Easy On Yourself

- Accept that you can’t do things perfectly no matter how hard you try. You also can’t control
everything in your life. So do yourself a favor and stop thinking so much. And don’t forget to
keep up your sense of humor. Laughter goes a long way towards making you feel relaxed.

(Mahalin mo ang sarili mo nang malumanay. Huwag mong gawing mabigat ang iyong puso sa mga
pagkakamali at kakulangan. Bigyan mo ang iyong sarili ng pagkakataon na magpahinga at maghilom.
Ikaw ay karapat-dapat sa pagmamahal at pag-unawa, kaya't hayaan mong maging magaan ang iyong
damdamin.)
ABLANDO:

Eliminate Your Triggers

- Figure the biggest causes of stress in your life. Is it your job, your commute, your
schoolwork? If you’re able to identify what they are, see if you’re able to eliminate them from
your life, or at least reduce them. If you can’t identify the main causes of your stress. Make
note of when you become most anxious and see if you can determine a pattern, then find
ways to remove or lessen those triggers.

(Ang pagsasabi ng "eliminate your triggers" ay nangangahulugang gawin ang mga hakbang upang
maiwasan o alisin ang mga bagay o sitwasyon na maaaring magdulot ng negatibong reaksyon o emosyon
sa iyo. Ang "triggers" ay mga bagay o pangyayari na maaaring magbigay daan sa mga damdamin ng
stress, takot, galit, o iba pang hindi kanais-nais na emosyon. Mahalaga rin na tandaan na hindi palaging
posible na i-eliminate ang lahat ng mga triggers. Sa halip, maaaring mag-focus sa pag-develop ng mas
makakaya at malusog na paraan ng pag-handle sa mga ito.)

LIM: SKILLS

DAPUSALA: There are thousands of individual sports, and the skill requirements for each vary
greatly; however, there are certain skills that apply to most individual athletes. Most have high
levels of cardiovascular fitness to allow for long hours of practice and play. Most have well-
toned muscles and are flexible.

TERRADO: One major advantage of competing in an individual sport is that the athlete can
progress at his own pace to improve skills. The skills he needs are more mental than physical.
He needs autonomy, self-discipline, focused thinking, and passion. He must work on a
specific skill over and over until it is mastered. He is able to practice as early or late as he
wants. He gets to take all the credit for winning, but he is on his own and can blame no
one but himself for any lackluster performances.
DELA CALZADA: ("Kasanayan" o "Skills" ay mga kakayahan o abilidad ng isang tao na maaaring
magtaglay ng kakaibang talento o kaalaman sa iba't ibang larangan.)

(Ang kahalagahan ng mga kasanayan sa sports ay hindi maitatatwa. Sa bawat laro, ang mga atleta ay
nangangailangan ng iba't ibang kasanayan upang maging epektibo at matagumpay. Ang magagaling na
kakayahan sa pagsusunod sa taktika, pagtaguyod ng malusog na katawan, at ang kakayahang makipag-
ugnayan sa kapwa at sa koponan ay naglalarawan ng isang mahusay na atleta. Bukod dito, ang mga
kasanayan tulad ng pagpaplano, pagdedesisyon, at pagiging determinado ay nagbibigay-daan sa isang
atleta na malampasan ang mga pagsubok at maging matagumpay sa larangan ng sports. Sa huli, ang
pagbuo at pagpapahusay ng mga kasanayang ito ay naglalaro ng malaking papel hindi lamang sa
tagumpay sa sports kundi pati na rin sa personal na pag-unlad ng bawat atleta.)

LIM: CRITICAL ELEMENTS

OSTRIA: Individual sports also allow athletes to aim for personal goals without worrying
about hurting the team.

SITON: (Ang mga indibidwal na laro o individual sports ay mga uri ng palakasan na kung saan ang isang
naglalaro ay nagtutunggali sa kanyang sariling kakayahan at hindi nakadepende sa ibang kasama sa
koponan. Karaniwan, sa mga indibidwal na sport, ang tagumpay o pagkatalo ay direktang nauugma sa
kasanayan at pagsusumikap ng isang atleta.)

ESTENZO: (Sa mga ganitong uri ng sports, mahalaga ang disiplina, determinasyon, at kahusayan ng
bawat atleta, sapagkat sila ang nag-iisa sa pagtahak ng kanilang landas tungo sa tagumpay. Ito rin ay
nagbibigay daan para sa personal na pag-unlad at pagpapakita ng kakaibang galing ng bawat naglalaro.)

ABLANDO:

- For example, in distance running, an athlete will commonly shoot for a personal best
(known as a PB) several times per year. In fact, individual athletes are often said to be
competing against themselves. They do have competitors to beat, but they also
attempt to improve on their previous best performances as well.

ALIMENTO:

- Another example, (ang isang manlalaro ay naglalaban-labanang mag-isa sa kanyang kalahi sa

isang tennis court.)

LIM: There are two basic types of motivation.

They are external motivation and intrinsic motivation.

DELA CALZADA: External motivation comes from someone else or involves gaining a reward.

- Examples of external motivation include a coach yelling at you to do pushups, winning a

medal, or a parent telling you to clean your room.

(Ang "external motivation" o "panlabas na motibasyon" ay isang uri ng inspirasyon o lakas na

nagmumula mula sa mga elemento o sitwasyon sa labas ng sariling indibidwal. Ito ay madalas na
nauugma sa mga reward, parangal, o kahit na ang damdamin ng pagtanggap mula sa ibang tao.)

ABLANDO: Intrinsic motivation literally means that the desire comes from within. This is a
trait that many individual sport's athletes possess.

- Examples include deciding to run a personal best in a 5K race or attempting to

qualify for a big tournament. In individual sports, there are no teammates to please
or to put peer pressure upon you, as the pressure comes from yourself.

(Ang "intrinsic motivation" o "internal na motibasyon" ay ang uri ng pagnanais na nagmumula

mula sa loob ng isang tao. Ito ay ang sariling kagustuhan o hilig na nagtutulak sa isang tao na
gawin ang isang bagay nang hindi kinakailangan ng external na pampasigla o insentibo.
Kapag may intrinsic motivation, ang tao ay nagtatrabaho o gumagalaw dahil sa kanyang sariling
pagnanais na mapabuti, ma-achieve ang personal na layunin, o dahil ito ay isang kasiyahan sa
kanyang sarili.)
LIM: TYPES OF SPORTS

OSTRIA: Sports is an activity that requires physical actions and skills where individual or teams
compete under a set of rules. It is classified into individual, dual or team sports.

ALIMENTO: (Ang isports ay mga pisikal na gawain o laro na nagbibigay aliw, nagpapalakas ng katawan,
at nagtataguyod ng kumpetisyon. Karaniwan itong isinasagawa sa isang pampubliko o pribadong lugar,
kung saan ang mga manlalaro ay naglalaban-laban para sa tagumpay. Ang isports ay hindi lamang
nagbibigay saya at kalusugan, kundi nagtuturo rin ng disiplina, teamwork, at pagpupunyagi.)

DAPUSALA: Individual sports are physical activities or games where participants compete on
their own, without relying on a team. Dual sports are played by two people opposing each
other. More so, dual sports develop teamwork and coordination since it needs both to win
the game. Like individual sports, dual sports build muscular strength and promote tactical
strategy.

OSTRIA: Examples of individual and dual sports are badminton, tennis, pickle ball, golf, archery,
dance, cross-country skiing and table tennis. Bowling, boxing, lawn tennis, track and field,
skating, and swimming etc.

ALIMENTO: (Ang indibidwal na isports ay mga pisikal na aktibidad o laro kung saan naglalaban ang mga
kalahok nang mag-isa, na hindi umaasa sa isang koponan. Ang indibidwal na isports ay nagbibigay daan
sa personal na tagumpay, disiplina sa sarili, at pagtatangkang maabot ang mga indibidwal na layunin.
Ang mga partisipante sa indibidwal na isports ay madalas na hinaharap ang mga hamon ng sariling
motibasyon at sariling pagpapabuti, na ginagawang hindi lamang pisikal na nakakapagod kundi pati na
rin mental na nakakatulong.)

ESTENZO: (Ang dyadikad na isports, naman, ay mga laro kung saan dalawang tao ang naglalaban laban
sa isa't isa. Ito ay nagbibigay diin sa kakayahan at diskarte ng bawat indibidwal na lumalahok. Tulad ng
indibidwal na isports, nagbibigay ang dyadikad na isports ng plataporma para sa personal na pag-unlad
at tagumpay, kung saan ang mga manlalaro ay nangangailangan ng disiplina, kasanayan, at
determinasyon upang mapanatili ang kumpetisyon.)
TERRADO: Team sports includes any sport where individuals are organized into opposing
teams which compete to win. Team members act together towards a shared objective.
This can be done in a number of ways such as outscoring the opposing team. Team
sports are practiced between opposing teams, where the players generally interact directly
and simultaneously between them to achieve an objective. The objective often involves
teammates facilitating the movement of a ball or similar object in accordance with a set of
rules, in order to score points.

OSTRIA: Examples of team sports are badminton, basketball, bowling, boxing, football, lawn
tennis, track and field, table tennis, skating, softball, swimming volleyball etc.

SITON: (Ang mga laro sa grupo o "team sports" ay mga pisikal na aktibidad o laro kung saan ang mga
manlalaro ay nagtutulungan upang makamtan ang tagumpay. Sa mga laro na ito, mahalaga ang
koordinasyon at samahan ng bawat miyembro ng koponan upang mapabuti ang kanilang pagganap. Ang
mga manlalaro ay nagtatrabaho ng sama-sama upang makamit ang layunin ng koponan at makamit ang
tagumpay sa laban. Bukod sa pisikal na aspeto, ang mga laro sa grupo ay nagtataguyod din ng disiplina,
teamwork, at pag-unlad sa pamamagitan ng kooperasyon ng bawat miyembro ng koponan.)

DELA CALZADA: Engaging in different sports whether individual, dual or team sports is
beneficial to everyone. Participating in physical activities like in individual, dual, or team sports
is also considered vital for maintaining mental fitness, and it can reduce stress. Studies
show that it is very effective at reducing fatigue, improving alertness and concentration, and at
enhancing overall cognitive function. This can be helpful when stress has depleted your energy
or ability to concentrate.
Knowing how to manage time properly and identify the priorities associated with proper
physical activities is considered one of the best remedies to fight and reduce stress.

ABLANDO: (Ang pagsali sa mga isports ay may maraming benepisyo sa pagpapababa at pamamahala ng
stress. Isa itong mahusay na paraan upang mapanatili ang kalusugan ng katawan at isipan sa
pamamagitan ng pisikal na aktibidad at iba't ibang benepisyong pangkalahatan. Ang isports ay hindi
lamang nagbibigay aliw at kasiyahan, kundi nagiging instrumento rin ito para sa pamamahala ng stress.
Sa pamamagitan ng aktibong pakikilahok sa mga laro, nagkakaroon tayo ng mga kasanayang pang-
emosyonal, pang-mental, at pang-fisikal na nakatutulong sa pang-araw-araw nating pamumuhay.)

ALL: Thank u for listening, that’s all thank u.

LIM: Before we end, is there any questions you want to ask? Any clarifications? Reactions? If there’s non
get ¼ sheet of paper for 20 items quiz.

1-5 MULTIPLE CHOICE

1.C. 3.B. 5.B.
2.C. 4.A.
6-10 TRUE OR FALSE
6.True 8.False 10.True
7.False 9.False
11-15 IDENTIFICATION
11.Sports 13.External Motivation 15.Best Remedies
12.Skills 14.Intrinsic Motivation
16-20 ENUMERATION
16.Individual 18.Dual 20.Team
17.Individual 19.Dual

1-5 Multiple Choice

1.It is one of the tips to manage stress, that help control your moods; well-balanced diet will help you
feel better in general.

a. Go Easy On Yourself b. Take a Break c. Eat Well

2. It is one of the tips to manage stress, that you need to plan on some real downtime to give your mind
time off from stress.

a. Slow Down b. Talk About Your Problems c. Take A Break

3. It is one of the tips to manage stress, that if things are bothering you, talking about them can help
lower your stress.

a. Make Time for Hobbies b. Talk About Your Problems c. Go Easy On Yourself

4. It is one of the tips to manage stress, that it figures the biggest causes of stress in your life.

a. Eliminate Your Triggers b. Eat Well c. Slow Down

5. It is one of the tips to manage stress, that we just need to slow down and chill out sometimes even
our modern life is so busy.
a. Take A Break b. Slow Down c. Make Time for Hobbies

6-10 True or False

6.Make Time for Hobbies is you need to set aside time for things you enjoy. Try to do something every
day that makes you feel good, and it will help relieve your stress. True

7.Go Easy On Yourself is you accept that you CAN do things perfectly. You also CAN control everything
in your life. False

8.There are thousands of individual sports, and the skill requirements for each vary greatly; however,
there are certain skills that apply to most individual athletes. True

9.Individual sports also allow athletes to aim for personal goals WITH worrying about hurting the
team. False

10.There are types of sports and it is classified into individual, dual, or team sports. True

11-15 Identification

11. An activity that requires physical actions and skills where individual or teams compete under a set of
rules. It is classified into individual, dual or team sports. Sports

12. One major advantage of competing in an individual sport is that the athlete can progress at his own
pace to improve _______. skills

13. It comes from someone else or involves gaining a reward. External Motivation

14. It literally means that the desire comes from within. Intrinsic Motivation

15. Knowing how to manage time properly and identify the priorities associated with proper physical
activities is considered one ot the ____________ to fight and reduce stress. best remedies

16-20 Enumeration

16.Individual 19.Dual

17.Individual 20.Team

18.Dual

Individual or Dual

badminton, tennis, pickle ball, golf, archery, dance, cross-country skiing and table tennis. Bowling,
boxing, lawn tennis, track and field, skating, and swimming etc.

Team

badminton, basketball, bowling, boxing, football, lawn tennis, track and field, table tennis, skating,
softball, swimming volleyball etc.