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Republic of the Philippines
Department of Education
Regional Office IX, Zamboanga Peninsula
HOPE 2
Quarter 3 – Module 1:
Sports: A Way in Managing Stress
Zest for Progress
Zeal of Partnership
11
Name of Learner: ___________________________
Grade & Section: ___________________________
Name of School: ___________________________
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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
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
WHAT I NEED TO KNOW
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WHAT’S IN
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NO
Reason:
https://cutt.ly//lhAA6Gr
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.
WHAT’S NEW
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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
Headache
Pounding heart
Shortness of
breath
Increased
sweating
Dry mouth
Skin rush
Grinding teeth,
nail biting
Anger, irritability
Impatience
Nervousness
Forgetfulness
Inability to
concentrate
Negative
thinking
Excessive
worrying
Loss of interest
Self-criticism
Frequent crying
Loss of appetite
Overeating
Drug abuse
Sleep problems
Restlessness
Hurrying and
talking too fast
Criticizing others
Reckless behavior
Fidgeting
Constantly
irritable with other
people
Feeling of being a
failure
Difficulty in
making decisions
Loss of interest in
other people
Having a hard
time to
concentrate
WHAT IS IT
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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.
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COUNTERPRODUCTIVE COPING STRATEGIES
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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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: _______________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
WHAT’S MORE
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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?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
WHAT I HAVE LEARNED
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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
me manage my
stress?
How will I promote
sports to overcome
stress?
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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.
ASSESSMENT
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KEY ANSWER:
ASSESSMENT
1.
False
2.
True
3.
False
4.
False
5.
True
6.
True
7.
True
8.
True
9.
True
10.
True
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References:
Fernando – Callo, Lualhati, and Peter Fermin Dajime. 2016. “PHYSICAL EDUCATION and
HEALTH.” 66 – 69. Quezon City: REX Printing Company, Inc.
https://www.leaguenetwwork.com/2017/06/playing-sport-great-way-relieve-stress
http://www.webmd.com/depression/guide/exercise-depression
http://believeperform.com/greatest-weapon-stress-ability-choose-one-thought-another/
https://quizizz.com/admin/quiz5c4f6e48717648001b8a5ea8/practice-test-for-stress.
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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Region IX: Zamboanga Peninsula Hymn – Our Eden Land
Here the trees and flowers bloom
Here the breezes gently blows, Here
the birds sung Merrily,
The liberty forever stays.
Here the Badjaos roam the seas.
Here the Samals live in peace
Here Tausogs thrive so tree
With the Yakans in unty.
Gallant men and ladies fair linger with
love and care
Golden beams of sunrise and sunset
Are visions you’ll never forget
Oh! That’s Region IX
Hardworking people abound, every
valleys and dale
Hardworking people abound, every
valets and dale
Zamboangueños, Tagalogs, Bicolanos,
Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos.
All of them are proud and true.
Region IX our Eden Land
Region IX Our…
Eden…
Land…
My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd Pearl
of the Orient seas, our Eden lost!,
Gladly now I go to give thee this faded life's best, And
were it brighter, fresher, or more blest
Still would I give it thee, nor count the cost.
On the field of battle, 'mid the frenzy of fight,
Others have given their lives, without doubt or heed; The
place matters not-cypress or laurel or lily white, Scaffold
or open plain, combat or martyrdom's plight,
T is ever the same, to serve our home and country's need.
I die just when I see the dawn break,
Through the gloom of night, to herald the day; And if color
is lacking my blood thou shalt take, Pour'd out at need for
thy dear sake
To dye with its crimson the waking ray.
My dreams, when life first opened to me,
My dreams, when the hopes of youth beat high, Were to
see thy lov'd face, O gem of the Orient sea From gloom
and grief, from care and sorrow free; No blush on thy
brow, no tear in thine eye.
Dream of my life, my living and burning desire, All hail !
cries the soul that is now to take flight; All hail ! And
sweet it is for thee to expire ;
To die for thy sake, that thou mayst aspire; And sleep in
thy bosom eternity's long night.
If over my grave some day thou seest grow, In the grassy
sod, a humble flower,
Draw it to thy lips and kiss my soul so,
While I may feel on my brow in the cold tomb below The
touch of thy tenderness, thy breath's warm power.
Let the moon beam over me soft and serene, Let the dawn
shed over me its radiant flashes, Let the wind with sad
lament over me keen ; And if on my cross a bird should be
seen,
Let it trill there its hymn of peace to my ashes.
Let the sun draw the vapors up to the sky,
And heavenward in purity bear my tardy protest Let some
kind soul o 'er my untimely fate sigh, And in the still
evening a prayer be lifted on high From thee, 0 my
country, that in God I may rest.
Pray for all those that hapless have died,
For all who have suffered the unmeasur'd pain; For our
mothers that bitterly their woes have cried,
For widows and orphans, for captives by torture tried And
then for thyself that redemption thou mayst gain
And when the dark night wraps the graveyard around With
only the dead in their vigil to see
Break not my repose or the mystery profound
And perchance thou mayst hear a sad hymn resound ' T is
I, O my country, raising a song unto thee.
And even my grave is remembered no more Unmark'd by
never a cross nor a stone
Let the plow sweep through it, the spade turn i t o' er That
my ashes may carpet earthly f loor,
Before into nothingness at last they are blown.
Then will oblivion bring to me no care As over thy vales
and plains I sweep;
Throbbing and cleansed in thy space and air
With color and l ight, with song and lament I fare, Ever
repeating the faith that I keep.
My Fatherland ador' d, that sadness to my sorrow lends
Beloved Filipinas, hear now my last good -by!
I give thee all: parents and kindred and friends
For I go where no slave before the oppressor bends,
Where faith can never kill, and God reigns e' er on high!
Farewell to you all, from my soul torn away,
Friends of my childhood in the home dispossessed! Give
thanks that I rest from the wearisome day!
Farewell to thee, too, sweet friend that lightened my w ay;
Beloved creatures all, farewell! In death there is rest!
I Am a Filipino, by Carlos P. Romulo
I am a Filipino–inheritor of a glorious past, hostage to the
uncertain future. As such I must prove equal to a two-fold task–
the task of meeting my responsibility to the past, and the task of
performing my obligation to the future.
I sprung from a hardy race, child many generations removed of
ancient Malayan pioneers. Across the centuries the memory
comes rushing back to me: of brown-skinned men putting out to
sea in ships that were as frail as their hearts were stout. Over the
sea I see them come, borne upon the billowing wave and the
whistling wind, carried upon the mighty swell of hope–hope in the
free abundance of new land that was to be their home and their
children’s forever.
I am a Filipino. In my blood runs the immortal seed of heroes–
seed that flowered down the centuries in deeds of courage and
defiance. In my veins yet pulses the same hot blood that sent
Lapulapu to battle against the first invader of this land, that nerved
Lakandula in the combat against the alien foe, that drove Diego
Silang and Dagohoy into rebellion against the foreign oppressor.
The seed I bear within me is an immortal seed. It is the mark of
my manhood, the symbol of dignity as a human being. Like the
seeds that were once buried in the tomb of Tutankhamen many
thousand years ago, it shall grow and flower and bear fruit again.
It is the insignia of my race, and my generation is but a stage in
the unending search of my people for freedom and happiness.
I am a Filipino, child of the marriage of the East and the West.
The East, with its languor and mysticism, its passivity and
endurance, was my mother, and my sire was the West that came
thundering across the seas with the Cross and Sword and the
Machine. I am of the East, an eager participant in its spirit, and in
its struggles for liberation from the imperialist yoke. But I also
know that the East must awake from its centuried sleep, shake off
the lethargy that has bound his limbs, and start moving where
destiny awaits.
I am a Filipino, and this is my inheritance. What pledge shall I
give that I may prove worthy of my inheritance? I shall give the
pledge that has come ringing down the corridors of the centuries,
and it shall be compounded of the joyous cries of my Malayan
forebears when first they saw the contours of this land loom
before their eyes, of the battle cries that have resounded in every
field of combat from Mactan to Tirad Pass, of the voices of my
people when they sing:
―I am a Filipino born to freedom, and I shall not rest until
freedom shall have been added unto my inheritance—for myself
and my children and my children’s children—forever.‖
