Reviewer in PEH

STRESS AND PHYSICAL ACTIVITIES

Stress
- is defined as the reaction of the mind and the body to a stimulus that disturbs the well – being,
state of calm, or equilibrium of a person.
External Stressors
- stressors are those that come outside you, like situations, people, and experiences.
Internal stressors
- are those coming from within you, like thoughts you have that cause you to feel fearful,
uncertainties about the future, lack of control over situations, and even your personal beliefs,
which include your own expectations.
Teen stress
- is an important yet often overlooked health issue. As a teenager, your teen years are marked by
rapid changes.
- Most teen face stress from puberty such as changing relationships with peers, new demands of
school, safety issues in their neighborhood, and responsibilities in their families.
- The way you handle these stress can have significant short and long term consequences on
your physical and emotional health.
- Difficulties in handling stress may result to mental health problems, such as depression,
suicidal tendencies, headaches, and many more.
Excessive stress
- can gravely influence your physical and mental welfare. In addition, persistent physical and
physiological stress can reduce self - worth, lessen your interpersonal and intellectual efficiency,
and create a cycle of self - blame and self - doubt.

When you are stress you may experience one or all of the following:
FEELINGS:
- Nervousness, bad temper, fear, irritability, shame.
THOUGHTS:
- Self - criticism, trouble concentrating or making decisions, poor memory, anxiety about the
future, recurring thoughts, fear of failure.
BEHAVIORS:
- Crying, increased or decrease desire of food, acting on impulse, alcohol or other drug use
including smoking, tense laughter, teeth grinding or jaw gritting, stammering and other speech
trouble, being clumsy or accident – prone.
PHYSICAL:
- Sleep disorder, stiff muscles, headaches, exhaustion, cold or sweaty hands, back or neck
problems, stomach distress, more colds and infections, fast breathing, palpitations, trembling,
dry mouth.

Other symptoms of stress:

PHYSICAL SYMPTOMS:
- Dry mouth
- Excessive perspiration
- Frequent illness
- Gastro intestinal problems
- Grinding of teeth
- Headaches
- High blood pressure
- Pounding heart
- Stiff neck or aching of lower back
EMOTIONAL SYMPTOMS:
- Anger
- Anxiety or edginess
- Fatigue
- Depression
- Impulsiveness
- Inability to concentrate
- Irritability
- Having trouble remembering things
BEHAVIORAL SYMPTOMS:
- Crying
- Disrupted eating habits
- Harsh treatment of others
- Increased used of tobacco
- Alcohol or other drugs
- Poor communication
- Social Isolation

SOURCES OF STRESS
- Managing different problems, coping with works, classes, relationship, all put in for students
to feel stressed and apprehensive about wasting time meeting expectations, or being lonesome.
- Stress can also be from exciting or positive events. Falling in love, worries about studying
senior high school, trying to be involved in a group or peer can be as stressful to a normal
adolescent like you.
- Most teens experience more stress when they perceived situation as dangerous, difficult, or
painful when they do not have the resources to cope with it.

SOURCES OF STRESS FOR TEENS

- School demands and frustrations - Chronic illness or severe
- problems in the family - Death of loved one
- Negative thoughts and feelings about self - Moving or changing schools
- Changes in their body - Taking on too many activities
- Problems with friends or peers at school - financial problems within the family
- Unsafe living environment/neighborhood
- Separation or divorce of parent

THE ROLE OF PHYSICAL ACTIVITY IN STRESS MANAGEMENT

- Exercise has many associated health benefits, among which are lower blood pressure, weight
loss, and improved health of the heart.
- It can be a powerful stress reduction technique. In fact, physical activity is one of the best and
most effective natural stress relief preferences.
MOOD ELEVATION
– Physical activity can improve disposition and presence of mind that reduces stress brought by
mild cases of anxiety and worry.
- Exercise can improve quality of sleep which certainly can have an impact on one’s general
mood.
ENDORPHIN RELEASE
– Taking part in physical activity can result to an increase in endorphin levels.
- Endorphins are chemicals or neurotransmitters release from the brain that have analgesic
properties that makes someone feel good.
MEDITATION – LIKE QUALITIES
– Exercise can be similar to a form of meditation. Simultaneous with your involvement in an
interesting physical activity, you may notice that you are concentrating strictly on exercise.
- Troubles and doubts that may be part of your life may not be on your mind throughout the
workout.

Aerobics
- The word Aerobic literally means “with oxygen or in the presence of oxygen”.
- Aerobics consists in a system of exercises to prevent coronary artery sicknesses which was
first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force
hospital in Texas.
- Sometimes after the publishing of cooper's book with respect to the exercise system, Aerobics
in 1968, a person called Jackie Sorenson developed a series of dance routines known as the
aerobic dance to generously improve the cardiovascular fitness.
- So, aerobic dance and other form of exercises gain existence and made its way prudently
between the masses all over United States and many other counties and that too in a very short
span of around two decades.
- The number of aerobics participators in the US alone raises from an estimated 6 million in
1978 to 19 million in 1987. For the mentioned previously, one can easily observe the enormous
popularity of aerobics between the people around the world.

DIFFERENT TYPES OF AEROBICS

- Free style aerobics
- Step aerobics
- Sports aerobics
- Water aerobics
- Aerobic kickboxing
- Dance Aerobics

BENEFITS OF AEROBICS
- A regular workout will: Strengthen your heart and lungs.
- Stimulate the circulation of blood
- Help you burn calories
- Improve the shape and tone of your body.
- Aerobics promotes rhythmic efficient intake and utilization of oxygen.

Freestyle Aerobics
- is an aerobics style in which a group instructor choreographs several short dance combinations
and teaches them to the class.
- There is often no difference between base movements in freestyle and pre-choreographed
programs.
- It is practiced to improve aerobic fitness, flexibility and strength.
Step Aerobics
- is an up-tempo way to get your heart pumping and stay fit.
- Doing this choreographed cardio workout as part of a group exercise class can help build
motivation and create a sense of community.
- You can also do it on your own as long as you have an adjustable step or a similar item to use.
Step aerobics benefits
- Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on
your joints.
- It improves overall fitness by building strength, reducing fat, and boosting your
cardiovascular health.
- It also burns calories, making it an ideal way to maintain your target body weight.
- Research Trusted Source has even shown that doing step aerobics can boost mood and
energy levels.
- The moves target your legs, upper body, and core, building strength and flexibility. They also
improve your balance, coordination, and agility.
- The social component of a group class can be beneficial in forging new connections and may
help to raise motivation levels.
- Step aerobics is helpful in managing blood pressure and diabetes. People with osteoporosis
or osteopenia can do this low-impact exercise to improve bone strength. People with arthritis -
can use a chair or stable object for extra balance during a step class.

Sport Aerobics
- is a hard and competitive sport that has a singular connection of aerobic choreography and
gymnastics elements.
- This sport generate a chance for adolescents, and adult individuals to compete in a sport that
demands less risk than gymnastics while keeping the artistic quality and fun of aerobics.
Water Aerobics
- is an exercise which is an agreeable way to exercise over the hot summers.
- Maybe the work out can seem like one splashing surrounding the pool waters, yet those who
are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted
flab from the body and build inner strength.
- In effect, health experts declare that the water aerobic exercise is good for people ailing from
arthritis and other problems many times.
Aerobic kickboxing
- also known as cardio kickboxing, is a workout that combines elements of martial arts,
boxing, and aerobics into a high-impact, high-intensity program that is quite popular in gyms. -
- Some experts state that aerobic kickboxing can burn between 500 and 800 calories per hour,
while increasing strength, stamina, and flexibility.
- Many women also use kickboxing as a way to increase their self-defense abilities.
- incorporates boxing moves, such as kicking, punching, and striking with the knees, into an
aerobic program of rapid stepping, squats, and jumping jacks, among others.
- Many cardio kickboxing classes are structured similarly, with ten to 15 minutes of active
warm-ups, followed by 30 to 45 minutes of kickboxing, and then a cool-down period of
approximately ten minutes.
Dance Aerobics
- When we speak of aerobics dancing, we are referring to ballet, jazz, Zumba and so much more.
- They are usually called workouts with low impact because they are slow paced compared to
other aerobic workouts
- Aerobics is a fast pace dancing style.
- It can make you feel tired in a short time, but will make you feel strong and increase your
stamina gradually.
- It fills you up with energy and boosts all your body processes.