Presentation Package for Concepts of Physical Fitness 12e Section VI: Concept 19: Stress Management,...
-
Upload
meghan-anthony -
Category
Documents
-
view
215 -
download
0
Transcript of Presentation Package for Concepts of Physical Fitness 12e Section VI: Concept 19: Stress Management,...
Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e
Section VI: Concept 19:Section VI: Concept 19:Stress Stress
Management, Management, Relaxation, and Relaxation, and
Time ManagementTime Management
Created by:Gregory J. Welk
Iowa State University
2 Concepts of Physical Fitness 12e
Preventing Excessive StressPreventing Excessive Stress
Be physically activeBe physically active Get sufficient sleepGet sufficient sleep Build strong social support systemBuild strong social support system Allow time for recreationAllow time for recreation Engage in effective time Engage in effective time
managementmanagementThe first approach for stress management is to reduce exposure to excessive stress. Click on each of the links above for more information on how to prevent excessive stress.
3 Concepts of Physical Fitness 12e
Coping with StressCoping with Stress
OutcomeStress
Use Problem-focusedCoping Strategies
Stressorwithin your control
Stressorout of your control
Use Emotion-focusedCoping Strategies
The choice of coping strategy depends on the nature of the stressor
4 Concepts of Physical Fitness 12e
Types of Types of Coping StrategiesCoping Strategies
Problem-focusedCoping Strategies– AcceptingAccepting– Re-AppraisingRe-Appraising– PrayingPraying– Problem SolvingProblem Solving– ControllingControlling– Seeking Social SupportSeeking Social Support
Emotion-focusedCoping Strategies– ConfrontingConfronting– RelaxingRelaxing– ExercisingExercising– Seeking Social SupportSeeking Social Support
Avoidant Coping Avoidant Coping StrategiesStrategies– IgnoringIgnoring– EscapingEscaping
Click for Lab 19dinfo
5 Concepts of Physical Fitness 12e
Other Stress Other Stress Reduction TechniquesReduction Techniques
Quick "time out"Quick "time out" Jacobson's progressive relaxationJacobson's progressive relaxation Autogenic trainingAutogenic training BiofeedbackBiofeedback Meditation / imageryMeditation / imagery ExerciseExercise
Each technique will be discussed separately in subsequent slides.
6 Concepts of Physical Fitness 12e
Quick "Time Out"Quick "Time Out"
Deep breathingDeep breathing Take mind off of problemsTake mind off of problems
7 Concepts of Physical Fitness 12e
Jacobson's Progressive Jacobson's Progressive Relaxation TechniqueRelaxation Technique
Involves alternate contraction and Involves alternate contraction and relaxation of musclesrelaxation of muscles
Teaches person to identify stress-Teaches person to identify stress-related tension in the bodyrelated tension in the body
Click forLab 19a info
8 Concepts of Physical Fitness 12e
Autogenic Relaxation Autogenic Relaxation TrainingTraining
Combines deep rhythmic breathing Combines deep rhythmic breathing with soothing imagerywith soothing imagery
Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate processfacilitate process
9 Concepts of Physical Fitness 12e
BiofeedbackBiofeedback
Utilizes machines that monitor Utilizes machines that monitor physiological responses physiological responses
Useful for decreasing tension Useful for decreasing tension headaches, asthma attacks, headaches, asthma attacks, hypertension and phobias.hypertension and phobias.
10
Concepts of Physical Fitness 12e
Meditation / ImageryMeditation / Imagery
Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and
relaxationrelaxation
11
Concepts of Physical Fitness 12e
SummarySummary
Stress is a natural part Stress is a natural part of life but with of life but with appropriate stress appropriate stress management management techniques you can techniques you can learn to manage it learn to manage it more effectively.more effectively.
12
Concepts of Physical Fitness 12e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
14
Concepts of Physical Fitness 12e
Lab 19a InformationLab 19a InformationRelaxing Tense MusclesRelaxing Tense Muscles
Perform the Perform the Contract-Relax Exercise Contract-Relax Exercise RoutineRoutine for relaxation. for relaxation.
Describe whether you found the Describe whether you found the routine to be helpful for relaxation. routine to be helpful for relaxation.
Return to presentation
15
Concepts of Physical Fitness 12e
Lab 19b InformationLab 19b InformationEvaluating Levels of Social SupportEvaluating Levels of Social Support
Complete the social support surveyComplete the social support survey Use the rating scales to assess the Use the rating scales to assess the
following:following:– Access to social supportAccess to social support– Degree of social supportDegree of social support– Skill in getting social supportSkill in getting social support
Describe whether you rely on social Describe whether you rely on social support and whether you could use it support and whether you could use it more to combat stress.more to combat stress.
Return to presentation
16
Concepts of Physical Fitness 12e
Lab 19c InformationLab 19c InformationTime ManagementTime Management
Rank your top priorities in terms of Rank your top priorities in terms of where you would like to spend your where you would like to spend your time.time.
Keep a time log and indicate your Keep a time log and indicate your actual use of time.actual use of time.
Summarize how you might be able to Summarize how you might be able to use your time more effectively.use your time more effectively.
Return to presentation
17
Concepts of Physical Fitness 12e
Lab 19d InformationLab 19d InformationEvaluating Coping StrategiesEvaluating Coping Strategies
Reflect back on 5 different stressful Reflect back on 5 different stressful events and describe the events and describe the changeability, severity, and duration changeability, severity, and duration of the stressor.of the stressor.
Complete the survey about your Complete the survey about your personal use of coping strategies for personal use of coping strategies for each of these incidents.each of these incidents.
Do you believe that you adopt Do you believe that you adopt appropriate coping strategies?appropriate coping strategies?
Return to presentation
18
Concepts of Physical Fitness 12e
Physical ActivityPhysical Activity
Provides a break Provides a break from reality from reality (“Time Out” hypothesis)(“Time Out” hypothesis)
Improves mood Improves mood and self-esteemand self-esteem
19
Concepts of Physical Fitness 12e
Mechanisms for Effects of Exercise Mechanisms for Effects of Exercise on Stress Reductionon Stress Reduction
DistractionDistraction EndorphinEndorphin NeurotransmitterNeurotransmitter ThermogenicThermogenic Self-esteemSelf-esteem
Return to presentation
See Web19-1 for information about exercise and stress management
20
Concepts of Physical Fitness 12e
Types of Types of Social SupportSocial Support
InformationalInformational MaterialMaterial EmotionalEmotional
Click for Lab 19binfo
Return to presentation
21
Concepts of Physical Fitness 12e
Definitions for Leisure Definitions for Leisure and Recreationand Recreation
What is Leisure?What is Leisure?– Time that is free from demandsTime that is free from demands– Not a means to an end but an end in itself!Not a means to an end but an end in itself!
What is Recreation?What is Recreation?– A more structured form of leisure that A more structured form of leisure that
allows people to "re-create" themselvesallows people to "re-create" themselves
22
Concepts of Physical Fitness 12e
Contributions of Contributions of Recreation to WellnessRecreation to Wellness
Social Social - Interactions with - Interactions with friendsfriends
Emotional Emotional - Reduces stress- Reduces stress Physical Physical - Improves fitness- Improves fitness Intellectual Intellectual - Expands world view- Expands world view Spiritual Spiritual - Connection with self- Connection with self
23
Concepts of Physical Fitness 12e
Popular Leisure ActivitiesPopular Leisure Activities
Reading Reading Watching TV Watching TV Visiting friendsVisiting friends Listening to musicListening to music Walking Walking
Watching moviesWatching movies DiningDining ShoppingShopping People watchingPeople watching Playing gamesPlaying games
24
Concepts of Physical Fitness 12e
Reasons for Choices of Reasons for Choices of Recreational ActivitiesRecreational Activities
Socio-economic statusSocio-economic status VocationVocation SexSex AgeAge EthnicityEthnicity ResidenceResidence DisabilitiesDisabilities
See Web19-2 about recreation in the United States
25
Concepts of Physical Fitness 12e
Trends in Working Trends in Working Time in the U.S.Time in the U.S.
26
Concepts of Physical Fitness 12e
Hints to Maximize Your Hints to Maximize Your Leisure ExperiencesLeisure Experiences
Keep play and work separateKeep play and work separate Don't turn play into workDon't turn play into work Expand your leisure interestsExpand your leisure interests Expand your circle of friendsExpand your circle of friends Don't feel guilty about leisureDon't feel guilty about leisure
27
Concepts of Physical Fitness 12e
Skills for Leisure Skills for Leisure DevelopmentDevelopment
Leisure resourcefulnessLeisure resourcefulness– Identify interests and preoccupations at Identify interests and preoccupations at
different parts of your life cycledifferent parts of your life cycle– Translate interests into involvementTranslate interests into involvement
Time managementTime management– Maximizing your available timeMaximizing your available time– Focusing your time on your prioritiesFocusing your time on your priorities
Return to presentation
28
Concepts of Physical Fitness 12e
Steps for Steps for Time ManagementTime Management
Step 1 Establish prioritiesStep 1 Establish priorities Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use Step 4 Make a scheduleStep 4 Make a schedule
Click forLab 19c info
Return to presentation