HOPE 2

• It is an activity, that requires physical actions and skills where individual or teams compete under a set of rules

  SPORTS
• Physical activity leads to a lowering of the overall stress levels and it also improves your quality of life both physically and mentally
• A physical activity that keeps body healthy and fit

  EXERCISE
• These activities increase our heart and breathing rate. They cause us to sweat profusely and breathe harder.

  Aerobic Activities
• Research has shown that stress can sometimes be positiveResearch has shown that stress can sometimes be positive

  It can make you more alert and help you perform better in certain situations.
• stress has only turned out to be beneficial

  if it is short-lived
• can contribute to illness such as heart disease and mental health problems such as anxiety and depression

  Excessive or prolonged stress
• 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 as the


  'fight or flight' response
• Exercise and any physical activity produce ______the brain that act as natural painkillers and also improve the ability to sleep, which in turn reduces stress

  endorphins chemicals
• can cause your body to produce endorphins

  Meditation, acupuncture, massage therapy, even breathing deeply
• has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem

  regular participation in aerobic exercise
• _______of aerobic exercise can stimulate anti-anxiety effects.

   

  five minutes
• 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.
• Exercise can also improve one’s mood. Work up to

  2 hours and 30 minutes
• moderately intense exercise like brisk walks or

  75 minutes of a more vigorous exercise like swimming laps, jogging or other sports.
• Tips to Manage Stress

  • Exercise
  • Relax your muscle
  • Deep Breathing
  • Eat well
  • Slow Down
  • Take a break
  • Make time for hobbies
  • Talk about your problems
  • Go easy on yourself
  • Eliminate your triggers
• 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
• can take the pressure off you right away.

  Stopping and taking a few deep breathing
• 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 increase your stress.

  EAT WELL
• 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.

  SLOW DOWN
• Set your watch _____That way you’ll get places a little early and avoid the stress of being late.

  5 to 10 minutes ahead
• When you’re driving a bike on the road,________so you can avoid road accident.

  switch to the bicycle lane
• Break down the school requirements into smaller ones. For example, arrange this from easiest to hardest.

  SLOW DOWN
• 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 look forward to these moments

  TAKE A BREAK
• Restful things you can do include:

  · Meditation

  · Yoga

  · Tai chi

  · Prayer

  · Listening to your favorite music

  · Spending time in nature
• Relaxing hobbies include things like:

  · Reading                                         

  · Knitting

  · Doing an art project

  · Playing golf

  · Watching a movie

   · Doing puzzles

  · Playing cards and board games
• You can talk to family members and friends, and you can also talk to yourself. It’s called _______and we all do it. But for ______to help reduce stress you need to make sure it’s positive and not negative.

  SELF TALK
• 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.


  Go easy on yourself
• Figure out 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, try to have a stress journal. 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.

  ELIMINATE YOUR TRIGGERS
• 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 flexible.

  SKILLS
• There are two basic types of motivation

  external motivation and intrinsic motivation
• comes from someone else or involves gaining a reward.

  EXTERNAL MOTIVATION
• include a coach yelling at you to do push-ups, winning a medal, or a parent telling you to clean your room

  EXTERNAL MOTIVATION
• The first type is external motivation. This means that people are motivated by outside factors such as rewards, recognition, praise, money, etc.
• includes wanting to win a game just because you love playing basketball, feeling proud of yourself for doing a good job cleaning your room, or enjoying the challenge of learning a new dance move.
• literally means that the desire comes from within

  INTRINSIC MOTIVATION
• This is a trait that many individual sports athletes possess. It includes deciding to run a personal best in a 5K race or attempting to qualify for a big tournament.

  INTRINSIC MOTIVATION
• there are no teammates to please or to put peer pressure upon you, as the pressure comes from yourself.

  INDIVIDUAL SPORTS
• defined as any bodily movement produced by skeletal muscles that require energy expenditure

  PHYSICAL ACTIVITY