Physical Activity for Stress Management
Recommended Prerequisite: None
Grades Offered: 9-12
Credit: ½
SDE Course Code: 3399
MNPS Course Code: PER3623
Course Description
This course is designed to provide a variety of physical activities, strategies, and techniques used to effectively manage stress.
Course of Study
This course will promote good physical and mental health through breathing, stretching, and relaxation techniques. Disciplines, concentration, coordination, and control of one’s mind and body will be emphasized. Activities could include but are not limited to the following:
· Stress and stress management
o Terminology
§ Stress
§ Stressor
§ Distress
§ Eustress
§ Adrenaline
§ Chronic stress
§ Acute stress
§ High blood pressure
§ Physical activity
o Types of stress
o Types of stressors
o Effects of stress on the mind and body
o Factors that contribute to stress
o Symptoms of stress
o Ways to effectively deal with stress
· Yoga and Tai Chi
o Origin and philosophy
o Terminology
§ Asana
§ Breath
§ Chakras
§ Distress
§ Prana
§ Pranyama
§ Mantras
§ Mind/body awareness
§ Stress
§ Eustress
§ Yoga
§ Tai chi
o Benefits
o Musculoskeletal physiology and biomechanics of specific yoga and tai chi poses and movements (prime movers, antagonists, stabilizers)
o Mental mind set and concentration
o Techniques for yoga and tai chi movements
o Poses
§ Tree pose; single leg stance, foot to knee, return to floor (four count)
§ Downward facing dog; hands on floor, pike at waist, heels on floor
§ Proud warrior; standing bent front knee straddle position, arms extended at shoulders
§ Triangle pose; split leg position, one arm down to floor by front leg, other arm up to ceiling, open chest position
o Assess personal stress and develop stress management strategies
· Meditation
o History
o Terminology
§ Meditation
§ Mantra meditation
§ Chakras
o Benefits
o Types
§ Concentrative
§ Mindfulness
o Techniques and Elements
§ Passive attitude
§ Concentration (an object for attention-awareness to dwell upon)
§ Controlled breathing
§ A quiet place to meditate
§ A comfortable and poised posture
§ Lying back and listening to music
o Postures
· Pilates
o History
o Terminology
§ Pilates
§ Stretching
o Benefits
o Concepts
§ Concentrations
§ Centering
§ Precision
§ Flow
§ Breathing
§ Control
o Skills
§ The Hundred (on back, arms extended, pilates style stance, arms pulse at floor)
§ Roll up (legs straight, arms overhead, chin to chest, roll up, return to start)
§ Rollin like a ball (knees to chest, chin tucked, balance, roll back and up)
§ Side stability exercise (lay on side, legs extended, hips stacked, core stable)
· Stretching and flexibility techniques
o http://tms.ecol.net/fitness/strindex.htm
· Jogging
o Running form
§ Foot placement
§ Stride
§ Body carriage
o Fundamental principles of training
§ Mode (type) of exercise
§ Frequency
§ Duration
§ Intensity
o Safety
§ Recognize and prepare for environmental factors (cold and heat)
§ Wear comfortable and properly fitting shoes
§ Start slowly
§ Be consistent (set up a routine)
§ Listen to your body
§ Always run facing traffic
§ Wear reflective clothing
§ Carry some form of identification
§ Take walking breaks (during beginning)
· Power Walking
o Fundamental principles of training
§ Mode (type) of exercise
§ Frequency
§ Duration
§ Intensity
o Safety
§ Recognize and prepare for environmental factors (cold and heat)
§ Wear comfortable and properly fitting shoes
§ Start slowly
§ Be consistent (set up a routine)
§ Listen to your body
§ Always walk facing traffic
§ Wear reflective clothing
Standards
Tennessee State Department of Education Standards
http://www.state.tn.us/education/ci/cipewellhiv/cipe9-12.html
Tennessee Association for Health, Physical Education, Recreation, and Dance
www.tahperd.us
American Association of Health, Physical Education, Recreation, and Dance
www.aahperd.org
Recommended and/or required sources:
. ABCs of Meditation (www.abc-of-meditation.com)
. American Association of Health, Physical Education, Recreation, and Dance (www.aahperd.org)
. American Running and Fitness Association (www.americanrunning.org/)
. American Heart Association (www.americanheart.org)
. Cooper Institute for Aerobic Research (www.cooperaerobics.com)
. Cooper Wellness (www.cooperwellness.com)
. Holistic Health (www.holisticonline.com)
. Miller, S., & McCormick, J. (1991). Stress: Teaching children to cope [Special feature]. Journal of physical education, recreation, and dance. 62(2), 53-70. EJ 425 072
. Mayo Clinic (http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html)
. (http://www.nlm.nih.gov/medlineplus/stress.html)
. National Association for Sport and Physical Education (www.aahperd.org/naspe-main.html)
. Pilates (http://health.discovery.com/centers/nutritionfitness/fitness/articles/techniques/pilates/pilates.html)
. Runner’s World (www.runnersworld.com)
. Stress (http://www.stress.org)
. Stretching and flexibility techniques (http://tms.ecol.net/fitness/strindex.htm)
. Teach Health (http://www.teachhealth.com/)
. Tennessee Association for Health, Physical Education, Recreation, and Dance (www.tahperd.us)
. Web MD (http://www.webmd.com/health_and_wellness/emotional_health.htm)