11

Physical Activity as A
Tool in Managing Stress
Learners Module in H.O.P.E. - 11
Quarter 3 ● Module 2

JAIME C. CABALAN JR.

JAIME C. CABALAN JR.

Developer
Department of Education • Cordillera Administrative region

i
 Republic of the Philippines
DEPARTMENT OF EDUCATION
Cordillera Administrative Region
SCHOOLS DIVISION OF TABUK CITY
Prk 02, Bulanao Norte, Tabuk City

Published by:
Learning Resource Management and Development System

COPYRIGHT NOTICE
2021

Section 9 of Presidential Decree No. 49 provides:

“No copyright shall subsist in any work of the Government of the Philippines. However, prior
approval of the government agency of office wherein the work is created shall be necessary
for exploitation of such work for profit.”

This material has been developed for the implementation of K-12 Curriculum through the
Curriculum Implementation Division (CID)—Learning Resource Management and
Development System (LRMDS). It can be reproduced for educational purposes and the
source must be acknowledged. Derivatives of the work including creating an edited version,
an enhancement or a supplementary work are permitted provided all original work is
acknowledged and the copyright is attributed. No work may be derived from this material for
commercial purposes and profit.

ii
 What I Need to Know
This module was designed and written to help you manage stress by
way of various physical activities and keep you away from risk of infection
while we live through this pandemic. The scope of this module permits it to
be used in many different learning situations. The language used recognizes
the diverse vocabulary level of students.
The module covers lessons for the following competencies:

✓ Describe the role of Physical Activity assessments in managing

one’s stress
✓ Self-Assess health related Fitness status, Barriers to Physical
Activity participation and one’s diet.
✓ Sets FITT goals based on training principles to achieve and/or
maintain HRF
✓ Engages in moderate to vigorous Physical activities for at least
60 minutes most days of the week in a variety of settings and in
and out of school.

After going through this module, you are expected to:

1. Assess Health related fitness components.

2. Perform moderate to vigorous Physical Activity.
3. Review Physical fitness development plans.
4. Describe other health benefits of Physical activity such as stress
management.

2
 What I Know
Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. The fear of injury maybe reduced by what safety measure?

A. jogging with full face mask C. perform flexibility exercise only
B. proper warm up and cooldown D. do not perform exercise

2. What case are you in if you feel dryness in your throat and dry lips?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Strain

3. What part of the body is being measured in the Zipper test if the left hand
is above the head and Right hand is under at the back?
A. Right hand C Left hand
B. Left arm D. Right arm

4. What is being ensured if the BMI is normal?

A. Efficient body movements C. Strong bones
B. Excess weight D. Large muscles

5. What is the meaning of a lower pulse rate after performing 3-minute step
test?
A. Weak heart C. Weak lungs
B. Very good heart & lung capacity D. Efficient legs

6. When to stop the clock in the Basic Plank test?

A. Arm folded 90 degrees at the elbows C. Body is trembling
B. The time reaches 1 minute D. Body is not straight anymore

7. A recuperating individual may engage in Physical activity provided if ___

A. Advised by his Doctor
B. He or she is physically able to perform exercise.
C. No hazards and a clean area to perform the exercises.
D. All choices mentioned

8. Leg power is essential in what sport/Activity?

A. Sprints C. Basketball
B. Volleyball D. All choices

3
9. What is the best thing to do to overcome lack of social influence as a barrier
to Physical activity?
A. Select activities that require minimal facilities or equipment such as
walking, jogging, jumping rope etc.
B. Add physical activity to your daily routine such as walking, riding
bicycle, perform manual labor at home. Etc.
C. Explain your interest in physical activity to friends and family. Ask
them to support your efforts.
D. Learn how to warm up and cooldown to prevent injury or choose
activity with minimum risk but with moderate to vigorous intensity
like push up, sit ups etc.

10. Lack of resources may be solved by one of the choices. What is it?
A. Select activities that require minimal facilities or equipment such as
walking, jogging, jumping rope etc.
B. Add Physical activity to your daily Routine. Walking Riding Bicycle,
Perform manual labor at home. etc.
C. Learn how to warm up and cooldown to prevent injury or choose
activity with minimum risk but with moderate to vigorous intensity
like push up, sit ups etc.
D. Explain your interest in physical activity to friends and family. Ask
them to support your efforts.

11. Lack of Time may be solved by one of the choices. What is it?
A. Learn how to warm up and cooldown to prevent injury or choose
activity with minimum risk but with moderate to vigorous intensity
like push up, sit ups.
B. Add Physical activity to your daily Routine like walking, riding
bicycle, perform manual labor at home. etc.
C. Select activities that require minimal facilities or equipment such as
walking, jogging, jumping rope etc.
D. Explain your interest in physical activity to friends and family. Ask
them to support your efforts.

12. What food should you consume more to fuel your Physical activity?
A. Fruits C. Meat
B. Rice D. Water

13. What is the health condition that is due to the loss of body fluids and or
the lack of water in the body.
A. Hypothermia C. Hyperthermia
B. Dehydration D. No answer

4
14. What is the best remedy for dehydration.
A. Apply Bandage C. Drink water
B. Ice compression D. Drink alcohol

15. The hardest part of an exercise routine should be performed on what

part?
A. Beginning/Warm up C. End/Cooldown
B. Middle/Load D. Rest

Health is wealth… amidst the pandemic, most people are looking for
solutions to eliminate the risk of infection. People resort to health fads like
taking in some sort of health supplements just to keep themselves protected
against infection, but such solution require monetary resources and the
uncertainty of protection from diseases. Having such worries, we again
appreciate the benefits of active and healthy lifestyle. The most viable and
most efficient way of keeping ourselves safe is to engage in active lifestyle.

In the past modules we have discussed the benefits of Physical activity

especially in the development of the Physique as well as immune systems.
For this next module we shall continue our Physical activity plans as we study
the effects of Physical activity in managing STRESS

What’s In
Let us review your past lesson.
Multiple Choice. Choose the letter of the best answer. Write the chosen letter
on a separate sheet of paper.

1. What is the best strategy to start a Physical activity program?

A. Plan a realistic program.
B. Look for a vigorous intensity work out, so you sweat more.
C. Select goals that can be achieved in a short span of time.
D. Work out daily.

2. What is the most important function of a cooldown session?

A. allow gradual transition of the body in a near-resting state.
B. elevate blood pressure and increase blood flow.
C. increase heart rate and breathing rate.
D. prepare the muscle for intense activity.

5
3. Warm up activities are activities that are performed to achieve at what
state of the body?
A. elevate blood pressure and increase blood flow.
B. prepare the muscle for intense activity.
C. increase heart rate and breathing rate.
D. All the choices

4. How much frequency should you perform in a cardiorespiratory exercise?

A. 2-3 sessions per week
B. 3-5 sessions per week
C. 1-3 sessions per week
D. 5-7 sessions per week

5. What best describes cardiorespiratory endurance?

A. The ability of heart and lungs to work efficiently to supply oxygen to
the muscle.
B. Joints and bones can move through its full range of motions.
C. Muscle can work over a long period of time.
D. The capacity of the body to burn calories efficiently.

Notes to the Teacher

Reviewing the previous lesson will ensure that the learners are
ready for the next lesson or activity.
Before engaging to the next activity remind the learner that they
need to practice precautionary measures to avoid accident or
injury while performing the different activities.

6
 What’s New
Oops!!!! Safety Protocols in conducting Physical Activity...

• Wear comfortable clothing and well-padded shoes that can

protect the heels and arches of the feet;
• Put on appropriate gear for the activity, such as helmets and
protective pads for cycling;
• Always warm up before doing exercise and cool down afterwards
to lower the risk of strains and sprains;
• Take appropriate breaks during the activity;
• Do not exercise with an empty stomach. Eat something light to
give you some stamina. Do not exercise immediately after a full
meal because this will affect digestion;
• Replenish extra fluids before, during and after physical activity,
especially for prolonged exercise like hiking;
• Beware of the weather and environmental conditions. Avoid doing
outdoor vigorous exercises in hot or humid weather;
• Listen to the body. Do not exercise when unwell. If there is
dizziness, shortness of breath, chest pain, nausea or vomiting, or
muscle and joint pain during exercise, stop the activity and seek
medical advice as soon as possible.
• If clothing gets wet, go indoors and remove wet items as soon as
possible and be sure to get enough food and rest

ACTIVITY 1. Perform the Following exercises

A. Warm Up
Jog in place - 20sec
Walking Lunges - 8 reps (4 left/4 right alternate)
Hamstring pulls - hold for 8 counts each leg
Jumping Jack - 16 counts
Neck Bend (L/R) - hold for 8 cts each side
(Back/Forward) - hold for 8 cts each side
Side stretches (L/R) hold for 8 cts each side

B. LOAD: Perform the PFT of the Health-Related Fitness following

the General PFT protocols and protocols for each PFT exercises
(for the PROTOCOLS please refer to Module 1 of quarter 1) you
may perform the test in staggered basis but should not be
performed in one session to ensure the integrity of the test.
Record your score and check whether it is your weakness or
strength.
3min. step test Basic Plank Push-up
Zipper test Sit and reach

7
 C. COOLDOWN
Walk in circle for 20 sec.
2 count toe touch – 16 cts
Cross arm Clip(lateral) Hold 8 cts. Each side=16 cts.
Sit and reach – Hold position for 8-10 cts
Ankle rotations – 16 cts. (8 cw/8ccw)

Activity 2. Answer this:

*Observe your scores in the PFT. Was there an increase of scores? If you
answered Yes, what helped you improve your scores with the specific
activity/activities. If No, what are the barriers or things that prevents you from
performing better?
___________________________________________________________________________
___________________________________________________________________________

What is your next course of action, after knowing the first Post PFT activity
you performed?
___________________________________________________________________________
___________________________________________________________________________

Do you feel pressure or stress in fulfilling the requirements of Modular class?

___________________________________________________________________________
___________________________________________________________________________
*** If you do, then the next lesson would be for you……

What is It

PHYSICAL ACTIVITY AS A MEANS OF MANAGING STRESS

What is Stress?
Stress is primarily a physical response. When stressed, the body thinks
it is under attack and switches to ‘fight or flight’ mode, releasing a complex
mix of hormones and chemicals such as adrenaline, cortisol and
norepinephrine to prepare the body for physical action. This causes a number
of reactions, from blood being diverted to muscles to shutting down
unnecessary bodily functions such as digestion.

A stressor is a stimulus that causes stress, e.g. exam, death of a loved

one, defeats, losses, deadlines etc. Sudden and severe stress manifests
through bodily signals such as an increase in heart rate, difficulty in
breathing, loss of appetite, excessive sweating, shaking and sometimes even
disorientation and weakness. Our body judges a situation and decides
whether or not it’s stressful. Therefore, stressors and stress levels vary from
person to person.

8
How Physical Activity helps you manage your Stress?
It is probably impossible to eliminate stress and anxiety, but one can
learn to manage them. While there are variety of treatments for stress and
anxiety reduction such as medication, cognitive behavior therapy, relaxation
techniques, coping skills, recreational activities and family support, physical
exercises may be the one most recommended by health care professionals and
very successful to deal and to relieve stress and anxiety symptoms.

1. Physical Activity can improve your mood.

Getting involved in a physical activity whether playing sports, working
out at a gym, or taking a brisk walk, physical activity triggers brain chemicals
that make you feel happier and more relaxed.

2. Physical Activity can improve your concentration.

Regular physical activity helps keep your key mental skills sharp as you
age. This includes critical thinking, learning, and using good judgment.
Participating in this kind of activity three to five times a week for at least 30
minutes can provide these mental health benefits. If ever you feel burdened
by too many modules, and you want to give it a try, then go for it, as long as
you follow COVID protocols.

3. Physical Activity reduce stress and depression.

When you are physically active, your mind is distracted from daily
stressors. This can help you avoid getting bogged down by negative thoughts.
Exercise reduces the levels of stress hormones in your body. At the same time,
it stimulates production of endorphins. These are natural mood. lifters that
can keep stress and depression at bay. Endorphins may even leave you feeling
more relaxed and optimistic after a hard workout.

4. Sports improve sleep habit.

Sports and other forms of physical activity improve the quality of sleep.
They do this by helping you fall asleep faster, deepening your sleep. Sleeping
better can improve your mental outlook the next day, as well as improve your
mood. Just be careful not to engage in sports too late in the day. Evening
practices within a few hours of bedtime may leave you too energized to sleep.

What’s More

Knowing that Physical activity helps you manage stress, you might as
well consider improving your Physical Fitness status… We combat stress plus
You Developed Physically – We hit two birds with just one stone!!!

9
Activity 1: Below are exercises that can be performed to develop each Health-
related component of Fitness. Select exercises which you may
perform to develop the different components especially those tests
with low scores. (Go back to the results of your PFT(HRF) under What’s
new, Activity 1) Show your plan by completing the table (Activity 2)
that follows.

Cardio-Res Strength Flexibility

Walking Push up Side stretches
Jogging Sit ups Leg raises
Running Leg raises Lunges
Dancing Basic Plank Leg splits
Swimming Burpees/Squat thrust Arm clips
Scrubbing the floor Squats Toe touches
Farm/Field works like Pull ups/Baras Arm Circling
cutting grasses
Hand washing of clothes Dips Helicopter twist
especially blankets

Activity 2. My Fitness Plan (write exercises for each component that you can
perform following the FITT principles of training.) Note do not
perform resistance training for a specific muscle group in
succession. Always consider rest periods during training and
always follow Fitness Protocols as well as COVID 19 protocols.

(please send (PM) a copy of your Plan to your teacher for comments/suggestions/monitoring)
HRF Mon Tue Wed Thu Fri Sat Sun
Cardio

Strength

Flexibility

Assessment 1: Test your knowledge in making Fitness Plans.

1. What is the best movement to include in the warmup activity if you are
about to perform push ups, pull ups and burpees?
a. Arm swings c. Arm clips
b. Jumping jack d. all the choices

10
2. Among the given exercises what exercise is the most intense?
a. walking c. jogging
b. Running d. sitting

3. What exercise could be more appropriate to develop leg power?

a. push ups c. arm swings
b. squat d. Sit up

4. How many times in a week does resistance training is best performed?

a. 1-2 days c. 3-5 days
b. 2-3 days d. 2-4 days

5. As a general rule, how many minutes per day should you train in a week
for you to develop cardiovascular endurance?
a. 20-30 min x 1-2 days c. 20-30minx 2-3 days
b. 30-40min x 3-5 days d. 30-40 min x 2-4 days

6. What should be the first target of beginners in making a physical

development plan?
a. Endurance c. Strength
b. Flexibility d. Power

7. What type of activity does a student should do if he/she has a weak heart
and lungs?
a. Aerobic activity c. Muscle development
b. Bone development d. Flexibility

8. You scored very low in push ups, what exercises could you perform to
increase your score in push up?
a. Up and down plank c. Basic Plank
b. Triceps dip d. All choices

9. Among the physical activities, what is considered as Cardio-respiratory

endurance activity?
a. Hand washing of clothes c. Planting rice (1 Hectare)
b. Washing dishes d. All activities)

10. What activity should you do more to increase flexibility of the arms and
shoulder?
a. Lunges/Squats c. Leg split/Leg swing
b. Arm circling/Arm Clips d. Jumping jacks

11
Assessment 2. Enumerate activities which you may perform in addition to
what was given in What is More- Activity 1.

Cardio-Respiratory Strength Flexibility

What I Have Learned

• REFLECT: (Please answer this only after you have performed at least
midway and or towards the end of your Fitness Plan. Take your Weight
and Height for you to be able to compute your BMI)

1. Was there an Improvement of your BMI? YES/NO

2. How did you cope with the different barriers in performing physical
activity?_____________________________________________________________
___________________________________________________________________
3. Describe how you feel after 5-6 days of continues regulated Physical
Activity______________________________________________________________
_____________________________________________________________________
4. Can you commit yourself to perform Physical Activity regularly?
YES/NO; If no, what prevents you? _________________________________
____________________________________________________________________
5. Does your exercise or Physical activity make you feel better? YES/NO;
If no, please call the attention of the subject teacher to address your
problem. If Yes: answer item #6.
6. Are you willing to help other members of the family to become Physically
active? YES/NO.
7. In two sentences, Describe the benefits you gained from this module.
____________________________________________________________________
____________________________________________________________________

12
 What I Can Do
… Please make a Fitness plan for any of your siblings and or family member to follow using the Table below. (You
may use the warmup and cooldown activities provided under “What’s In” so that only the load shall be reflected in the
table) (please send (PM) a copy of your Plan to your teacher for comments/suggestions/monitoring)

HRF Mon Tue Wed Thu Fri Sat Sun

Cardio

Strength

Flexibility

12
 Post Assessment
Direction: Multiple Choices. Choose the letter of the best answer. Write the
chosen letter on your answer sheets.

1. These are chemicals being released during exercise or Physical activity

that helps us cope with depression and may leave us feeling more relaxed
and optimistic after work out.
A. Endorphin C. Angiotensin
B. Aldosterone D. Calcitonin

2. How many minutes of Physical activity should you perform if it is 3 – 5

times a week?
A. 10 C. 30
B. 20 D. 40

3. Identify the most likely stressor among students of the new normal.
A. Flag ceremony C. snacks and meals
B. poker face instructors D. Deadline of requirement

4. What health related fitness component allows an individual to perform

physical activity over time?
A. Cardio-Respiratory Endurance C. Strength
B. Flexibility D. Body Composition

5. Which of the following statements show the best practice?

A. People who work out daily have better physical fitness status.
B. People who work out with a plan can monitor their development and
able to achieve their goal on time.
C. People who work out with a plan that follow the FITT principle of
training developed further physically and mentally.
D. People who work out occasionally are in best shape.

6. What is the possible barrier of Pedro who stopped engaging in Physical

activity after he accidentally twisted his ankle while performing Tiktok
post.
A. Fear of injury C. NO sibling support
B. Lack of time D. All the above

7. How should Pedro address his barrier if he fears to incur another injury
while doing Physical activities?
A. Perform Warm up/Cooldown exercises.
B. Seek or follow doctors advise before performing Physical Activity.
C. Make sure that the area is safe for Physical activity.
D. All of the above
13
8. From the choices given, what is considered as a way of avoiding physical
overexertion?
A. Drink enough water and other fluids.
B. Replenish electrolytes lost through sweat with sports drinks or
enhanced water.
C. Take frequent breaks from hot environments or strenuous
activities.
D. All the above

9. What is the condition that occurs when your body loses more water than
you take in and an indication that your body need to rehydrate?
A. Sweating B. Dehydration
B. UTI D. Overexertion

10. Which statement about stress is correct?

A. Stress is a physical response experienced on encountering a threat.
B. All human beings have the same stressors.
C. When people have the resources to cope with a situation, they get
stressed.
D. There are bodily signals that result from stress.

11. Which statement about physical activity and stress is correct?

A. Physical activities such as sports cause more stress.
B. There are no social benefits in performing Physical Activity.
C. Physical activity triggers brain chemicals that make you feel happier
and more relaxed.
D. Physical activity triggers anxiety

12. Which statement is correct about Physical Activity and concentration?

A. Regular physical activity helps keep your key mental skills sharp as
you age.
B. Physical Activity can help improve critical thinking skills.
C. Physical Activity have no mental health benefits.
D. Engaging in Physical Activity three to five times a week for at least
30 minutes is beneficial to us.

13. Which statement is correct about Physical Activity and stress?

A. When you are physically active, your mind is focused on daily
stressors.
B. When you are physically active, your mind is distracted from daily
stressors.
C. Exercise reduces the levels of stress hormones in your body.
D. Endorphins are natural mood lifters that are triggered by physical
activities.

14
14. Which statement is incorrect about Physical activity and sleep?
A. physical activities improve sleep quality.
B. Sleeping better can improve your mental outlook the next day, as
well as improve your mood.
C. It is best not to engage in Physical activity late in the day or before
bedtime.
D. Exercising 30 minutes before going to bed is a great way to get a
good sleep.

15. In general term, what do you call the stimulus which may trigger stress?
A. Module C. Teacher
B. Stressor D. Protocol

Additional Activities
Perform at least two circuits of this TABATA exercise especially if you
still have enough time for Physical Activity. You may also Adapt this method
if you are short of time.

TABATA EXERCISE CIRCUIT

Perform each exercise as much as you can, in 20 seconds…. Rest for 10

seconds then proceed to the next exercise. Repeat until all exercises are
performed to complete 1 circuit. Rest for 1 -2 minute before you perform
another circuit

1. Push up 20sec + 10 sec Rest

2. Squats 20sec + 10 sec Rest
You may
3. Basic Plank 20sec + 10 sec Rest perform with
4. Jumping jacks 20sec + 10 sec Rest music if you
wish to but
5. Sit ups/Curl up 20sec + 10 sec Rest watch your
6. Lunges 20sec + 10 sec Rest time.
7. V-sit 20sec + 10 sec Rest
8. High knees** 20sec + 10 sec Rest
**(marching for beginners/running for advance)

15
 16
Assessment
1. A
2. C
3. D
4. A
5. C
6. A
7. D
8. D
9. B
10. A
11. C
12. D
13. D
14. C
15. B
What I Know What’s in What is it
1. B 1. A 1. D
2. A 2. A 2. B
3. D 3. D 3. B
4. A 4. D 4. B
5. B 5. A 5. D
6. D 6. A
7. A 7. A
8. D 8. D
9. C 9. D
10. A 10. B
11. B
12. B
13. B
14. C
15. B
Answer Key
 References

Department of Education (DEPED). K to 12 Curriculum Guide: PE and Health

Education, Pasig City Philippines, 2012

What is stress. Retrieved from https://www.stress.org.uk/what-is-stress/

Eli Carmell, Physical Activity can reduce stress. Retrieved from

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.861.1033
&rep=rep1&type=pdf

MPATINO (2016) Oxygen levels and brain function. Retrieved from

https://lunginstitute.com/blog/oxygen-levels-brain-
function/#:~:text=oxygen%20levels%20and%20brain%20function%20
go%20hand-in-hand.,overall%20to%20your%20health

Hypothermia. Retrieved from https://www.mayoclinic.org/diseases-

conditions/hypothermia/diagnosis-treatment/drc-20352688

Cobb DNP (2018), Sweating (Normal Amounts): Causes, Adjustments, and

Complications, Retrieved from
https://www.healthline.com/health/sweating

HOPE Module. Retrieved from https://drive.google.com/drive/u/0/

folders/1ZGJMcCvcz7BoEzoK58XJol-oEVCEEbN8?fbclid=
IwAROyeeDtXWT1aznrIT93Z08Qv7HGquq8PswZJVmbOYf7tHwVQZ6E
jYKTQKo

17
For inquiries or feedback, please write or call:
Department of Education-Cordillera Administrative Region
Schools Division of Tabuk
Telefax: 442-4074
Email Address: [email protected]

18