Republic of the Philippines
Department of Education
REGION IV-A CALABARZON
SCHOOLS DIVISION OF LAGUNA
LAGUNA SENIOR HIGH SCHOOL
PROVINCIAL CAPITOL COMPOUND, POBLACION I SANTA CRUZ, LAGUNA
School Year: 2024 – 2025
HEALTH OPTIMIZING PHYSICAL EDUCATION (H.O.P.E) G-11
Course Title: HOPE 2 (M1)
Topic: The Role of Physical Activity in Managing One’s Stress
Teacher: Rhonn John Viel L. Aligarbes
January 6, 2025
Target Student: Grade 11
Target Time: 45 Minutes
I. Objectives:
A. Content Standard: The learner will demonstrate an understanding of the
different ways on how to manage stress.
B. Performance Standard: The learners will create a stress management
plan that includes physical activities.
C. Most Essential Learning Competency (With LC Code):
Recognizes the role of physical activity assessments in managing one’s
stress. PEH11FH-If-5
D. Specific Objectives
1. Identify the different stress management tips.
2. Recognize the importance of physical activities and healthy lifestyle in
managing stress.
3. Create a weekly stress management plan that includes physical
activities.
II. Subject Matter
A. Topic: The Role of Physical Activity in Managing One’s Stress
B. Reference: SHS HOPE 1 Book
C. Materials: PowerPoint, Videos, Laptop, Chalk Board
III. Assessment / Learning Procedure
i. Preparatory Activities
Prayer
Greetings
Checking of Attendance
Classroom Rules
Be on time
Be prepared
Raise your hand if you want to answer
Enjoy learning
ii. Lesson Proper
Review
1. What is our previous topic?
2. Did you encounter problems in life?
3. How can you handle your problems in life?
A. Activity
“GUESS THE PIC”
In this activity, the teacher will give a box containing
different emotions, and then he will give the students a
scenario, the students will need to pick emotions from the box
and explain his/her own answer. The explanation of the
different students will be recorded in their class performance.
B. Analysis
1. What can you say about the different scenario?
2. Do you find it hard to pick emotion that is accurate from the
different scenarios?
3. What do you think is the relation of the activity to our lesson?
C. Abstraction
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.
INTRODUCTION of the topic:
Stress Management- Stress management approaches include: Learning
skills such as problem-solving, focusing on important tasks first and managing
your time. Improving your ability to cope with difficult events that happen in life.
For example, you may learn how to improve your emotional awareness and
reactions.
2 Kinds of Stress
Eustress- A positive stress response that can be beneficial to the
body. It's associated with a sense of control and the belief that the stressor is
manageable. Eustress can motivate people to take action, improve performance,
and help them achieve goals.
Distress - A negative stress response that can cause physical and mental
health issues. It's associated with a lack of control and the belief that the stressor
is a threat. Distress can lead to feelings of anxiety, fear, and other negative
emotions.
10 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. Work up to 2 hours
and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of
a more vigorous exercise like swimming laps, jogging or other sports.
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
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:
1. Sit in a comfortable position with your hands in your lap and your feet
on the floor. You may also lie down.
2. Close your eyes.
3. 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.
4. Slowly take deep breaths in and out.
5. Do this for 5 to 10 minutes at a time.
Eat Well- Eating a regular; well-balanced diet will help you feel better in
general. It may also help control your moods. Your meals should be full of
vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any.
It’s not good for you and can put you in a bad mood, which can actually increase
your stress.
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:
• Set your watch 5 to 10 minutes ahead. That way you’ll get places a little
early and avoid the stress of being late.
• When you’re driving a bike on the road, switch to the bicycle lane so you
can avoid road accident.
• Break down the school requirements into smaller ones. For example,
arrange this from easiest to hardest.
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:
• Meditation
• Yoga
• Tai chi
• Prayer
• Listening to your favourite music
• Spending time in nature
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:
• Reading
• Knitting
• Doing an art project
• Playing golf
• Watching a movie
• Doing puzzles
• Playing cards and board games
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 making you feel relaxed.
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, then find ways to remove or
lessen those triggers.
D. Assessment: Performance Task
In this activity, the students will need to create a Stress Management Plan
including the different physical activities and healthy lifestyle. The activity will be
graded base on the rubric presented.
Prepared by: Rhonn John Viel L. Aligarbes
Teacher I, Physical Education and Health
Checked by: JENETT A. FLORES
Master Teacher II, Physical Education and Health
Attested by: MICHAEL WILLIAM V. PUNA III, EdD
Principal II, LS
