Presentation Package for Concepts of Physical Fitness 14e

1. Presentation Package for Concepts of Physical Fitness 14e Section VI: Concept 17 Stress Management, Relaxation, and Time Management Although stress cannot be avoided, proper stress management techniques can help reduce the impact of stress in your life.

2. Preventing Excessive Stress • Be physically active • Get sufficient sleep (See Table 1, p. 363) • Build strong social support system • Allow time for recreation • Engage in effective time management Click forLab 17a info The 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. Concepts of Fitness and Wellness 7e

3. Stressorwithin your control Use Problem-focusedCoping Strategies Stress Outcome Stressorout of your control Use Emotion-focusedCoping Strategies Coping with Stress The choice of coping strategy depends on the nature of the stressor. Concepts of Fitness and Wellness 7e

4. Click for Lab 17binfo Types of Coping Strategies • Emotion-Focused Coping Strategies • Relaxation techniques (see future slides) • Exercising • Seeking Passive Social Support • Prayer • Mindfulness Meditation Concepts of Fitness and Wellness 7e

5. Appraisal-Focused Coping Strategies(Cognitive Restructuring) Change the way you are thinking (see Table 5, p. 370) Seeking knowledge or practicing skills Problem-FocusedCoping Strategies(most effective for uncontrollable stressors) Problem Solving Assertiveness Seeking Active Social Support Types of Coping Strategies continued Concepts of Fitness and Wellness 7e

6. Types of Coping Strategies continued • Avoidant Coping Strategies • Ignoring • Escaping Concepts of Fitness and Wellness 7e

7. Emotion-Focused Coping Strategies Concepts of Fitness and Wellness 7e

8. Quick "Time Out" • Deep breathing • Take mind off of problems Concepts of Fitness and Wellness 7e

9. Jacobson's Progressive Relaxation Technique Click forLab 17c info • Involves alternate contraction and relaxation of muscles • Teaches person to identify stress-related tension in the body Concepts of Fitness and Wellness 7e

10. Autogenic (Autosuggestive) Relaxation Training • Combines deep rhythmic breathing with soothing imagery. • Feelings of heaviness and warmth facilitate process. Concepts of Fitness and Wellness 7e

11. Biofeedback • Utilizes machines that monitor physiological responses • Useful for decreasing tension headaches, asthma attacks, hypertension and phobias. Concepts of Fitness and Wellness 7e

12. Meditation / Imagery • Relies on deep breathing • Facilitated by images of peace and relaxation Concepts of Fitness and Wellness 7e

13. Stretching & Rhythmical Exercises • Yoga • Tai Chi • “Office exercises” • Brisk walk to music Concepts of Fitness and Wellness 7e

14. Social Support Click forLab 17d info • Important for effective stress management. • May be particularly important for women. • Tend or Befriend Model • Variety of sources • Friends, family, teacher, coach, counselor • Obtaining social support requires close relationships • Quality, not quantity that counts Concepts of Fitness and Wellness 7e

15. Types of Social Support • Informational • Material • Emotional Return to “Preventing Excessive Stress” Concepts of Fitness and Wellness 7e

16. Summary • Stress is a natural part of life, but with appropriate stress management techniques you can learn to manage it more effectively. • Self-assess your stress levels. • Adopt coping strategies. • Manage time effectively. • Evaluate strategy effectiveness. Concepts of Fitness and Wellness 7e

17. Web Resources Online Learning Center “On the Web” pages for Concept Concepts of Fitness and Wellness 7e

18. Supplemental Graphics Lab Information

19. Lab 17a InformationTime Management Return to presentation • Rank your top priorities in terms of where you would like to spend your time. • Keep a time log and indicate your actual use of time. • Summarize how you might be able to use your time more effectively. Concepts of Fitness and Wellness 7e

20. Lab 17b InformationEvaluating Coping Strategies Return to presentation • Reflect back on 5 different stressful events and describe the changeability, severity, and duration of the stressor. • Complete the survey about your personal use of coping strategies for each of these incidents. • Do you believe that you adopt appropriate coping strategies? Concepts of Fitness and Wellness 7e

21. Lab 17c InformationRelaxing Tense Muscles Return to presentation • Perform the Contract-Relax Exercise Routine for relaxation. • Describe whether you found the routine to be helpful for relaxation. Concepts of Fitness and Wellness 7e

22. Lab 17d InformationEvaluating Levels of Social Support Return to presentation • Complete the social support survey • Use the rating scales to assess the following: • Access to social support • Degree of social support • Skill in getting social support • Describe whether you rely on social support and whether you could use it more to combat stress. Concepts of Fitness and Wellness 7e

23. Physical Activity • Helps you to adapt to stressful situations • Provides a break from reality (“Time Out” hypothesis) • Improves mood and self-esteem • Reduces anxiety and depression • Can aid in changing behaviors related to health Concepts of Fitness and Wellness 7e

24. Mechanisms for Effects of Exercise on Stress Reduction Return to presentation • Distraction • Endorphin • Neurotransmitter • Thermogenic • Self-esteem See Web17-1 for information about exercise and stress management Concepts of Fitness and Wellness 7e

25. Definitions for Leisure and Recreation • What is Leisure? • Time that is free from demands • Not a means to an end but an end in itself! • What is Recreation? • A more structured form of leisure that allows people to "re-create" themselves Concepts of Fitness and Wellness 7e

26. Contributions of Recreation to Wellness • Social - Interactions with friends • Emotional - Reduces stress • Physical - Improves fitness • Intellectual - Expands world view • Spiritual - Connection with self Concepts of Fitness and Wellness 7e

27. Reading Watching TV Visiting friends Listening to music Walking Watching movies Dining Shopping People watching Playing games Popular Leisure Activities Concepts of Fitness and Wellness 7e

28. Reasons for Choices of Recreational Activities • Socio-economic status • Vocation • Sex • Age • Ethnicity • Residence • Disabilities See Web17-2 about recreation in the United States Concepts of Fitness and Wellness 7e

29. Trends in Working Time in the U.S. Concepts of Fitness and Wellness 7e

30. Hints to Maximize Your Leisure Experiences • Keep play and work separate • Don't turn play into work • Expand your leisure interests • Expand your circle of friends • Don't feel guilty about leisure Concepts of Fitness and Wellness 7e

31. Skills for Leisure Development • Leisure resourcefulness • Identify interests and preoccupations at different parts of your life cycle • Translate interests into involvement • Time management • Maximizing your available time • Focusing your time on your priorities Return to presentation Concepts of Fitness and Wellness 7e

32. Steps for Time Management • Step 1 Establish priorities • Step 2 Monitor current time use • Step 3 Analyze time use • Step 4 Make a schedule Return to presentation Concepts of Fitness and Wellness 7e