Department of Sport & Exercise Science BAB 9PRINSIP DAN PRESKRIPSI EVALUASI KECERGASAN (DKK 3104) Stress & Health Khairul Azlan Taib BSc .(hons) UiTM
What is Stress?“A specific set of biochemical conditions within the person’s body which are attempts at adjusting to stimuli that are perceived to be pressure or tension”
Stress Target Zone Rust Out Eustress Burn OutToo little - Optimal Too much -Disstress Disstress
Stress & Health• Chronic stress can cause or exacerbate a variety of health problems.• Excessive stress reduces the effectiveness of the immune system.• Chronic fatigue syndrome has been associated with stress.• Headaches and backaches are commonly associated to negative stress.• Stress can indirectly influence health.
Stress & Cortisol• Stress (mental or physical) cause your body to secrete high level of cortisol hormone.• Cortisol – important for regulation of BP, immune function etc• However, high amount of cortisol:– increase of abdominal fat– increase LDL, reduce HDL– risk of heart disease– decrease bone density (osteoporosis)– loss of muscle tissue– slow down metabolic rate– tend to eat more esp. carbs
Stress & Health Linked to 50 – 70 % of all illnesses Psychosomatic illnesses:• High Blood Pressure • Psychiatric disorders• Heart disease (depression )• Increased blood clotting time • Indigestion• Increased cholesterol • Diarrhea• Edema • Poor posture• Low back pain • Headaches • Insomnia • Cancer
Physical Symptoms of Stress•Increase sweating•More blood to brain•More sugar released to bloodstream•Less blood to skin•Increase in muscle tension•Cell use more energy•Faster heart rate & higher BP•Digestive system slows down•Decreased urine production
Steps for Stress Management Recognize the cause & be aware of the symptoms Use some type of relaxation technique or coping strategy e.g., breathing, praying Seek solution for avoiding or controlling stress i.e : vacation, change job / scenery etc Be as fit and healthy as possible Change your way of thinking -Avoid ‘disorderted thinking’
Physical Activity & Stress• Distraction- Exercise provide break from the demand of normal life• Increased endorphins- Exercise causes the release of natural painkilling chemicals (endorphins) – related to affective changes in mood• Neurotransmitter hypothesis- Exercise reduce the levels of catecholamine & cortisol (hormone related to stress response)
Physical Activity & Stress• Self esteem hypothesis- Exercise boost confident and a sense of self mastery which can boost self esteem & make people feel better about themselves.• Thermogenic hypothesis- Increase in core temperature during exercise may produce therapeutic benefits.
Conscious Relaxation Techniques The Quick Fix• Take timeout 5-10 minutes in a quite place• Sit, loosen your cloth, take off your shoes & close your eyes• Inhale deeply for 4s• Exhale- letting the air our for 8 second• Do this several time• Mentally visualize a pleasant image• When time’s up, breathe deeply & stretch