PE and Health 2 - REVIEWER

[PE and Health 2]
Stress
➔ The word “stress” is a commonly used term in today’s vernacular, and most
people appear to have an intuitive sense of what it means. Stress is difficult to
precisely define as it is often used interchangeably with a variety of other terms,
such as anxiety, pressure, or strain (Broman-Fulks, 2015).
➔ Stress refers to a collection of physiological, emotional, behavioral, and

cognitive reactions that occur in response to environmental demands. As we
interact with the world around us, we must make observations of environmental
threats, challenges, and demands and attempt to cope with any issues that may
come up.
➔ At times, environmental demands are easily handled, such as when you have to
press a button on a key to unlock your car. However, at other times, the demands
of the environment can seem unmanageable, such as when you have to take
three exams on the same day, and result in feelings of physical tension, negative
thought patterns, and unpleasant emotional experiences (Sherrod, 2019).
Stressor
➔ is any event or stimulus that causes stress. However, what stressor serves as
a stressor for one person may not be the same for another. For example, being
asked to attend a social event may create stress for someone who perceives that
they lack the necessary social skills to fit in, whereas another person who feels
comfortable in social situations may not experience any stress. Stressors can
take many forms, ranging from the daily hassles of life to significant life changes
(Sherrod, 2019).
Body Responses to Stress

➔ When threatened by environmental dangers, changes, or demands, humans
experience a variety of physiological and psychological changes. Once a threat
has been recognized and appraised as dangerous, the individual evaluates
available coping resources. If the demands of the situation are deemed to be
greater than the available coping resources, an “alarm” or “fight-or-flight
response” is generated.
➔ During the fight-or-flight response, the body prepares for action, generally
consisting of either confrontation or avoidance of the threat. The sympathetic
nervous system is activated, and hormones, including adrenaline and
noradrenaline, are released into the bloodstream. Heart and respiration rates
accelerate, and blood pressure increases, enabling the body to quickly circulate
oxygen-rich blood to the brain and large muscles of the body.
➔ Blood is redirected away from the extremities to the core, and digestive
processes are slowed. Muscles tend to become tense, eyes dilate, and hearing
becomes more acute. Sweat glands activate to cool the body, and the skin often
becomes paler or flushed (Sherrod, 2019).
➔ If the person is able to successfully manage or avoid the stressor, the body
begins to return to homeostasis. However, chronic exposure to stress or
recurrent confrontations with stressful stimuli can have negative consequences
on the individual.
Teen Top 4 Stressors

● School
● Friends
● Family
● Appearance
Benefits and Costs of Stress
➔ Although we generally think of stress as something to avoid, stress is a natural,
adaptive response that serves a protective function. At moderate levels,
stress helps alert us to potential threats in the environment and enables us to
focus our attention on resolving the threat (Sherrod, 2019).
➔ High stress can also lead to a variety of emotional disturbances, including

irritability, depression, and anxiety disorders. Indeed, many researchers consider
stress a core component of the cause of emotional disorders.
Stress Management
➔ The goal of stress management is not to eliminate all stress. Rather, stress
management techniques are designed to keep stress levels within an optimal
range. Engaging in healthy lifestyle behaviors can help to reduce stress and
maximize the likelihood of living a long, healthy life.
➔ The following stress management techniques have been consistently supported

by empirical research:
● Physical activity and exercise
● Healthy eating
● Adequate sleep
● Relaxation, mindfulness and meditation
● Laughter, self-expression and social support
● Cognitive restructuring
Prescription for Stress Management

➔ Try the following to maximize your ability to cope with stress:
● Exercise Regularly
● Eat a Healthy Diet
● Sleep
● Practice Relaxation
● Express Yourself
● Reframe
Badminton
➔ A great sport for fitness, badminton is excellent for people of all ages and
provides a great choice for those wanting to give a new racket sport a go.
Badminton is officially the fastest of all racket sports. Players can hit the
shuttlecock at speeds of up to 180 mph (288 kph) their opponent. But, it is not
just all about speed; a player can expect to run up to four miles (6.4km) around
the court during a match while having the agility to maintain energy busting
rallies. So, stamina and agility are important, certainly at a competitive level,
anyone can play badminton and the sport is a popular choice for people of all
ages and fitness abilities.
➔ Badminton, an Olympic sport, is amongst the most popular racket sports – mainly
because it can be played by basically anyone who can swing a racket! a game
for all ages, badminton is not only fun, but it also brings along a host of physical
and psychological benefits that should make it a top consideration for anyone
who wants to develop their fitness.
➔ The sport of badminton requires specific physical and physiology attributes -

such as great court speed and agility, with a good background of endurance.
Apart from skill (which is a highly important ability), the relative importance of the
physiological parameters such as strength, speed, agility and endurance differ in
their contributions to making a champion badminton player. It is not just
physical attributes that are important, the psychological parameters of
mental toughness and dedication is also needed in high doses.
➔ In 1873, the Duke of Beaufort brought the Indian game of Poona to England, and
began to play it on his country estate in Badminton, Gloucestershire. Badminton
is a game for singles and doubles. Players win points by hitting conical
shuttlecock over a high net so that it lands on the other side of the court before
the opposition can return it. The shuttlecock’s lightness and aerodynamic shape
means that badminton can be a game of great delicacy, or a sudden burst of
power.
➔ The shuttlecock is made from a goose’s left-wing. The best shuttles are
made from a goose’s left wing. They are said to be the lightest around 4.4-.5
grams in weight. Each shuttle is made using 16 shuttles. They do use duck
feathers too, but not for the match quality shuttles. They are the lower grade
ones.
Basic Skills in Badminton
Safety Etiquette in Playing Badminton
● Keep a firm grip on the racket.

● Be careful not to hit your partner with the racket.
● Stay in your own court to avoid the possibility of collision with another player.
● Stop playing if other players enter your court.
● Wait until there is a stop in the action to retrieve a bird from another court.
● Be aware of the walls and the net posts.
● Before play, agree on the boundaries and determine the first server.
● Players call their own lines; replay the point if in doubt.
● Shake hands after the game.
Fitness Components for Badminton
➔ Playing badminton can have a number of positive health and fitness benefits on
your body. Here are some of its key exercise advantages:
● Improves aerobic fitness, with more oxygen circulated around the body to
increase muscular endurance.
● Burns off calories with energy being supplied to the muscles and not
forming fat.
● Boosting flexibility and sprint speed, due to the fast paced nature of
badminton.
● Improves hand-eye coordination with concentration required for serving.
● Develops the strength and power of muscles, notably leg and arm
muscles.
● Furthers concentration and mental strength, with matches often lasting for
many hours.
● Boosts a player's cardiovascular fitness, allowing more oxygen to be
pumped around the body and helps provide energy to muscles.
Top Reasons Why Badminton is Good for You
1. Physical fitness and weight loss.

➔ Badminton, whilst looking elegant and fluid, is a deceptively exhausting
sport which requires you to engage all your major muscle groups.
Between running, jumping, lunging and shuttle-hitting (ballistic moves that
require short bursts of power), an hour of badminton will have you burning
up to 500 calories. This means, during a game, you get a HIIT style
workout that pushes you to the limits, meaning your metabolism improves
and leaves you burning calories for hours after you have left the court.
2. Tone Up.
➔ Badminton is a fantastic full-body workout. The rapid movements, jumps,
smashes and crunches while playing badminton will help build up your
muscles to make them leaner, stronger and fitter in no time. It tones the
legs, calves, glutes and quads, as well as the core, back and arms. Over
time, your balance will improve as the core muscles engage quicker and
easier, and the extension of the body and elevation of the arms will
enhance flexibility. Together this means better posture, improved stability
and superior flexibility – all critical components for a healthy.
3. Wise Up.
➔ Badminton is a game that requires a wit for strategizing and making split
second decisions – so on top of all the physical benefits, it helps the way
you think.
4. Improve reflexes, productivity and intelligence.

➔ You need to be physically swift to reach the shuttle and mentally agile to
work out where to move to return it, and how to hit it to win. Attempting to
cover all parts of the court, with not a lot of reaction time, and accurately
return the shuttle is a lot to think about in one go. The combined agility of
mind and body will advance your ability to process thoughts and
accurately develop a plan of action, both on and off the court.
5. Relieve stress and anxiety.

➔ The substantial psychological and physical benefits of playing badminton
will also help you boost your mood, reduce stress, and reduce anxiety.
Your brain will release endorphins, the brain’s feel-good neurotransmitters,
that enhance your sense of well-being.
Parts of a Shuttlecock
Parts of a Badminton Racket

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[PE and Health 2]

➔ Stress refers to a collection of physiological, emotional, behavioral, and

Body Responses to Stress

Teen Top 4 Stressors

➔ High stress can also lead to a variety of emotional disturbances, including

➔ The following stress management techniques have been consistently supported

Prescription for Stress Management

➔ The sport of badminton requires specific physical and physiology attributes -

● Keep a firm grip on the racket.

Top Reasons Why Badminton is Good for You

1. Physical fitness and weight loss.

4. Improve reflexes, productivity and intelligence.

5. Relieve stress and anxiety.

Parts of a Badminton Racket

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