Department of Sport & Exercise Science            BAB 9PRINSIP DAN PRESKRIPSI EVALUASI           KECERGASAN          (DKK ...
What is Stress?“A specific set of biochemical conditions within    the person’s body which are attempts at   adjusting to ...
Stress Target Zone       Rust Out          Eustress      Burn OutToo little -              Optimal      Too much -Disstres...
Stress & Health• Chronic stress can cause or exacerbate a variety of health   problems.• Excessive stress reduces the effe...
Stress & Cortisol• Stress (mental or physical) cause your body to secrete high level of   cortisol hormone.• Cortisol – im...
Stress & Health                       Linked to 50 – 70 % of all illnesses                      Psychosomatic illnesses:• ...
Physical Symptoms of Stress•Increase sweating•More blood to brain•More sugar released to bloodstream•Less blood to skin•In...
Steps for Stress Management       Recognize the cause & be aware of the                     symptoms      Use some type of...
Physical Activity & Stress• Distraction- Exercise provide break from the demand of normal life• Increased endorphins- Exer...
Physical Activity & Stress• Self esteem hypothesis- Exercise boost confident and a sense of self   mastery which can boost...
Stress Reduction Method•   Mediation/Praying•   Exercise•   Breathing•   Lifestyle    – Eating habits    – Proper sleep
Emotional-Focused Coping Strategies                      Three R’s                   Reduce Mental   Conscious           A...
Emotional-Focused Coping Strategies
Conscious Relaxation Techniques                     The Quick Fix• Take timeout 5-10 minutes in a quite place• Sit, loosen...
Conscious Relaxation Techniques    Jacobson’s Progressive Relaxation Method• Neck Stretch• Shoulder lift• Trunk Swing• Tru...
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Bab 9 stress & heath

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Bab 9 stress & heath

  1. 1. Department of Sport & Exercise Science BAB 9PRINSIP DAN PRESKRIPSI EVALUASI KECERGASAN (DKK 3104) Stress & Health Khairul Azlan Taib BSc .(hons) UiTM
  2. 2. 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”
  3. 3. Stress Target Zone Rust Out Eustress Burn OutToo little - Optimal Too much -Disstress Disstress
  4. 4. 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.
  5. 5. 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
  6. 6. 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
  7. 7. 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
  8. 8. 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’
  9. 9. 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)
  10. 10. 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.
  11. 11. Stress Reduction Method• Mediation/Praying• Exercise• Breathing• Lifestyle – Eating habits – Proper sleep
  12. 12. Emotional-Focused Coping Strategies Three R’s Reduce Mental Conscious Activity Relaxation Recognize Techniques Tension Reduce Respiration
  13. 13. Emotional-Focused Coping Strategies
  14. 14. 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
  15. 15. Conscious Relaxation Techniques Jacobson’s Progressive Relaxation Method• Neck Stretch• Shoulder lift• Trunk Swing• Trunk Stretch & Drop

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