PE_Q3

Stress

a reaction of the body and mind to any unpleasant or challenging events in life that requires attention or action

Stress

a kind of reaction or change that causes physical, emotional, or psychological strain

Stress

a collection of physiological, emotional, behavioral, and cognitive reactions that occur in response to environmental demands

• Eustress

• Distress

Types of Stress

Eutress

• The positive response of stress to our well-being

• This positive stress stimulates you to go on thus you grow and improve

Distress

• The harmful consequence of stress

• This negative stress often causes poor performance and even real physical diseases like cancer, immune disorder, etc.

Stressor

any event or stimulus that causes stress

Stressor

can take many forms, ranging from the daily hassles of life to significant life changes

Fight-or-Flight Response

The body prepares for action, generally consisting of either confrontation or avoidance of the threat

Physical Signs of Stress

• Muscle tension 

• Headache 

• Pounding Heart 

• Shortness of breath 

• Increase sweating 

• Dry mouth 

• Skin rash 

• Grinding teeth, nail biting

Muscle tension

Headache

Pounding Heart

Shortness of breath

Increase sweating

Dry mouth

Skin rash

Grinding teeth, nail biting

Physical signs of stress

Emotional Signs of Stress

• Anger, Irritability

• Impatience 

• Nervousness 

• Forgetfulness 

• Inability to concentrate 

• Negative thinking 

• Excessive worrying 

• Loss of interest 

• Self-criticism 

• Frequent crying

Anger, Irritability

Impatience

Nervousness

Forgetfulness

Inability to concentrate

Negative thinking

Excessive worrying

Loss of interest

Self-criticism

Frequent crying

Emotional signs of stress

Behavioral Signs of Stress

• Loss of Appetite

• Overeating

• Drug Abuse

• Sleep Problems

• Restlessness

• Hurrying and talking too fast

• Criticizing others

• Reckless behavior

• Fidgeting

Loss of Appetite

Overeating

Drug Abuse

Sleep Problems

Restlessness

Hurrying and talking too fast

Criticizing others

Reckless behavior

Fidgeting

Behavioral Stress

Psychological Signs of Stress

• Constantly irritable with other people 

• Feeling of being a failure

• Difficulty in making decision 

• Loss of interest in other people 

• Having a hard time to concentrate

Constantly irritable with other people

Feeling of being a failure

Difficulty in making decision

Loss of interest in other people

Having a hard time to concentrate

Psychological Signs of stress

Moderate amount of stress

helps us focus our attention

Excessive stress

leads to diminished attention, concentration, decision-making, and short-term memory

physical activity and exercise

healthy eating

adequate sleep

relaxation

laughter

cognitive restructuring

Stress management techniques

Stress management techniques

designed to keep stress levels within an optimal range

Stress management

its goal is not to eliminate all stress.

Exercise regularly

eat a healthy diet

sleep

practice relaxation

express yourself

reframe

try the following to maximize your ability to cope with stress

Health-related physical fitness

Also called functional fitness

Health-related physical fitness

helps ensure that a person will be able to function effectively and meet the demands and tasks of everyday life

• Cardiovascular Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body composition

5 Components of Health-related Physical Fitness

Cardiovascular Endurance

the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads

Jogging, cycling, swimming

examples of Cardiovascular Endurance

Cooper Run

Most often used to test cardiovascular endurance

Muscular Strength

the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl

Bench press

example of Cardiovascular Endurance

Push up Test

Most often used to test muscular strength

Muscular Endurance

the ability of the muscles to perform continuous without fatiguing

Cycling, step machines, elliptical machines

examples of Muscular Endurance

Sit up Test

Most often used to test muscular endurance

Flexibility

the ability of each joint to move through the available range of motion for a specific joint

Stretching individual muscles or ability to perform functional movements (ex: lunge)

example of flexibility

Sit and Reach Test

Most often used to test flexibility

Body composition

the amount of fat mass compared to lean muscle mass, bone and organs

Body composition

can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance

Underwater weighing

considered the “gold standard” for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement

Barriers to Physical Activity

• Insufficient time for exercise

• Consider exercise as an inconvenience. 

• Lack self-motivation 

• Find exercise boring 

• Lack confidence in their ability to physically active (low-self-efficacy) 

• Have fear of being injured or recent injury 

• Lack self-management skills 

• Lack encouragement, support or companionship from family and friends 

• Do not have adequate facilities