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Presentation Package for Concepts of Physical Fitness 12e

Presentation Package for Concepts of Physical Fitness 12e. Section VI: Concept 19: Stress Management, Relaxation, and Time Management. Created by: Gregory J. Welk Iowa State University. Preventing Excessive Stress. Be physically active Get sufficient sleep

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Presentation Package for Concepts of Physical Fitness 12e

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  1. Presentation Package for Concepts of Physical Fitness 12e Section VI: Concept 19: Stress Management, Relaxation, and Time Management Created by: Gregory J. Welk Iowa State University

  2. Preventing Excessive Stress • Be physically active • Get sufficient sleep • Build strong social support system • Allow time for recreation • Engage in effective time management 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 Physical Fitness 12e

  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 Physical Fitness 12e

  4. Problem-focusedCoping Strategies Accepting Re-Appraising Praying Problem Solving Controlling Seeking Social Support Emotion-focusedCoping Strategies Confronting Relaxing Exercising Seeking Social Support Avoidant Coping Strategies Ignoring Escaping Types of Coping Strategies Click for Lab 19dinfo Concepts of Physical Fitness 12e

  5. Other Stress Reduction Techniques • Quick "time out" • Jacobson's progressive relaxation • Autogenic training • Biofeedback • Meditation / imagery • Exercise Each technique will be discussed separately in subsequent slides. Concepts of Physical Fitness 12e

  6. Quick "Time Out" • Deep breathing • Take mind off of problems Concepts of Physical Fitness 12e

  7. Click forLab 19a info Jacobson's Progressive Relaxation Technique • Involves alternate contraction and relaxation of muscles • Teaches person to identify stress-related tension in the body Concepts of Physical Fitness 12e

  8. Autogenic Relaxation Training • Combines deep rhythmic breathing with soothing imagery • Feelings of heaviness and warmth facilitate process Concepts of Physical Fitness 12e

  9. Biofeedback • Utilizes machines that monitor physiological responses • Useful for decreasing tension headaches, asthma attacks, hypertension and phobias. Concepts of Physical Fitness 12e

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

  11. Summary • Stress is a natural part of life but with appropriate stress management techniques you can learn to manage it more effectively. Concepts of Physical Fitness 12e

  12. Online Learning Center “On the Web” pages for Concept Web Resources Concepts of Physical Fitness 12e

  13. Supplemental Graphics Lab Information

  14. Lab 19a 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 Physical Fitness 12e

  15. Lab 19b 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 Physical Fitness 12e

  16. Lab 19c 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 Physical Fitness 12e

  17. Lab 19d 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 Physical Fitness 12e

  18. Physical Activity • Provides a break from reality (“Time Out” hypothesis) • Improves mood and self-esteem Concepts of Physical Fitness 12e

  19. Mechanisms for Effects of Exercise on Stress Reduction Return to presentation • Distraction • Endorphin • Neurotransmitter • Thermogenic • Self-esteem See Web19-1 for information about exercise and stress management Concepts of Physical Fitness 12e

  20. Click for Lab 19binfo Types of Social Support • Informational • Material • Emotional Return to presentation Concepts of Physical Fitness 12e

  21. 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 Physical Fitness 12e

  22. 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 Physical Fitness 12e

  23. Reading Watching TV Visiting friends Listening to music Walking Watching movies Dining Shopping People watching Playing games Popular Leisure Activities Concepts of Physical Fitness 12e

  24. Reasons for Choices of Recreational Activities • Socio-economic status • Vocation • Sex • Age • Ethnicity • Residence • Disabilities See Web19-2 about recreation in the United States Concepts of Physical Fitness 12e

  25. Trends in Working Time in the U.S. Concepts of Physical Fitness 12e

  26. 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 Physical Fitness 12e

  27. 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 Physical Fitness 12e

  28. Click forLab 19c info 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 Physical Fitness 12e

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