LESSON 1

MANAGING ONE’S
STRESS THROUGH
INDIVIDUAL, DUAL
AND TEAM SPORTS
Prepared by:

MARIA NELY A. ADAN

 WORDS TO
PONDER
“The greatest weapon against stress is
our ability to choose one thought over
another.”
STRESS
Stress is a feeling of being under abnormal pressure. This
pressure can come from different aspects of your day to day life.
Such as an increased workload, a transitional period, an argument
you have with your family or new and existing financial worries.
You may find that it has a cumulative effect, with each stressor
building on top of one another. During these situations, you may
feel threatened or upset and your body might create a stress
response. This can cause a variety of physical symptoms, change
the way you behave, and lead you to experience more intense
STRESS
Stress affects us in a number of ways, both physically and
emotionally, and in varying intensities. Research has shown that stress
can sometimes be positive. It can make you more alert and help you
perform better in certain situations. However, stress has only been found
to be beneficial if it is short-lived. Excessive or prolonged stress can
contribute to illness such as heart disease and mental health problems
such as anxiety and depression. Some common symptoms of stress
include sleeping problems, sweating or a change in appetite. Symptoms
like these are triggered by a rush of stress hormones in your body which,
when released, allow you to deal with pressures or threats. This is known
 STRESS
When stress affects the brain, with its many nerve
connections, the rest of the body feels the impact as well. So, it is
logical to say that if your body feels better, so does your mind.
Exercise and any physical activity produce endorphins chemicals
in the brain that act as natural painkillers and also improve the
ability to sleep, which in turn reduces stress. Meditation,
acupuncture, massage therapy, even breathing deeply can cause
your body to produce endorphins. And conventional wisdom
holds that a workout of low to moderate intensity makes you feel
STRESS
Scientists have found that regular
participation in aerobic exercise has been
shown to decrease overall levels of
tension, elevate and stabilize mood,
improve sleep, and improve self-esteem.
Even five minutes of aerobic exercise can
stimulate anti-anxiety effects.
 1
Give an example of physical
activities that help reduce one’s
stress.
 The benefits of physical activities like
engaging in individual, dual or team sports and
exercise in improving physical condition and
fighting diseases have long been established,
and physicians have always encouraged
people to stay physically active. Participating in
physical activities like in individual, dual, or
team sports is also considered vital for
maintaining mental fitness, and it can reduce
stress.
 2
Give an example of sports activities
that help reduce one’s stress.
 What is Physical Activity?
Physical Activity (PA) is defined as any bodily movement
produced by skeletal muscles that require energy
expenditure. There are two components to physical
activity that needs to consider:

1 2
Aerobic fitness Strength and
balance
This is often the forgotten
this usually includes moderate component of physical
to vigorous activity that makes activity, but it is an
you feel a bit warm, causes your essential part and has many
breathing to increase and your benefits.
heart rate to increase.
 Physical activity may include
Active recreation Sports participation Cycling
Walking
Play
Dance
Gardening
House cleaning
Carrying heavy shopping

Even if it is only a short break from sitting at your desk and doing some walking or
stretching. Doing something simple as this will:

• ease muscle strain

• relief mental tension
• improve blood circulation
• improve muscle activity
• helps to give some routine to a day in these unprecedented times.
Answer the following questions briefly

3. What is the
1. What are the most 2.What physical
importance of physical
common causes of activities may help
activity and sports in
your stress? you reduce the stress?
managing your stress?
 Managing One’s Stress thru Individual, Dual and
Team Sports

There are certain sports, such as golf, bowling, and tennis

that, for the most part, are considered individual sports, which are
sports played alone without teammates. Yes, there are exceptions,
such as the Ryder Cup in golf, in which two teams from either side of
the Atlantic Ocean compete, but often the competition is for an
individual trophy. A sample of the thousands of individual sports
includes: badminton, bowling, boxing, cycling, figure skating, golf,
skiing, snowboarding, surfing. swimming, track and field and
wrestling.
Tips to Manage
Stress
Tips to Manage Stress

Exercise – Working out regularly is one of the best

ways to relax your body and mind. Exercise can
also improve one’s mood.
Relax Your Muscle - When you are stressed, your
muscles get tense. You can help loosen them up on
your own and refresh your body by:
• Stretching
• Enjoying a massage
• Taking a hot bath or shower
• Getting a good night’s sleep
Tips to Manage Stress

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 good at it. Just follow these 5 steps:
o Sit in a comfortable position with your hands in your lap and
your feet on the floor. You may also lie down.
o Close your eyes.
o 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.
o Slowly take deep breaths in and out.
o Do this for 5 to 10 minutes at a time.
Tips to Manage Stress

Eat Well- Eating

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:
o Set your watch 5 to 10 minutes ahead. That way you’ll get
places a little early and avoid the stress of being late.
o When you’re driving a bike on the road, switch to the bicycle
lane so you can avoid road accident.
o Break down the school requirements into smaller ones. For
example, arrange this from easiest to hardest.
Tips to Manage Stress

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:
o Meditation
o Yoga
o Tai chi
o Prayer
o Listening to your favorite music
o Spending time in nature
Tips to Manage Stress

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:
o Reading
o Knitting
o Doing an art project
o Playing golf
o Watching a movie
o Doing puzzles
o Playing cards and board games
Tips to Manage Stress

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.

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
Tips to Manage Stress

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,
 SKILLS
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
 SKILLS
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
 CRITICAL ELEMENTS
Individual sports also allow athletes to aim
for personal goals without worrying about hurting
the team. 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.
 CRITICAL ELEMENTS
There are two basic types of motivation. They are external
motivation and intrinsic motivation. 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. 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.
TYPES OF
SPORTS
 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.
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 the game.
Like individual sports, dual sports build muscular
strength and promote tactical strategy.
 A team sport 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.
 Where I Belong

Sports Individual Dual Team

Badminton

Basketball

Bowling

Football

Lawn Tennis

Skating

Softball

Swimming

Volleyball

Volleyball (Beach)
 Engaging in different sports whether individual, dual or
team 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.
 3
Give some benefits of physical
activities and sports.
 PERFORMANCE #1
LET’S MOVE
In order to manage one’s stress, one can be actively
participated in any physical activities.

Directions: Perform a dance using the basic skills of

individual, dual and team sports. The dance should last for not
more than three (3) minutes. Any music genre can be used.
THANK YOU

Do you have any questions?