This document discusses stress, its causes and effects on health. It defines stress as a set of biochemical reactions in the body attempting to adjust to perceived pressure or tension. Chronic stress can cause or exacerbate various health problems by reducing immune function and increasing risk of conditions like heart disease, depression and cancer. High cortisol levels from stress can increase abdominal fat, LDL and decrease HDL. The document outlines various physical symptoms of stress and provides steps for stress management including relaxation techniques, exercise, lifestyle changes and changing negative thought patterns. It also discusses how physical activity can help reduce stress levels.

1. Department of Sport & Exercise Science
BAB 9
PRINSIP DAN PRESKRIPSI EVALUASI
KECERGASAN
(DKK 3104)
Stress & Health
Khairul Azlan Taib
BSc .(hons) UiTM

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. Stress Target Zone
Rust Out Eustress Burn Out
Too little - Optimal Too much -
Disstress Disstress

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. 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. 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. 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. 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. 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. 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. Stress Reduction Method
• Mediation/Praying
• Exercise
• Breathing
• Lifestyle
– Eating habits
– Proper sleep

12. Emotional-Focused Coping Strategies
Three R’s
Reduce Mental
Conscious Activity
Relaxation Recognize
Techniques Tension
Reduce
Respiration

13. Emotional-Focused
Coping Strategies

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. Conscious Relaxation Techniques
Jacobson’s Progressive Relaxation Method
• Neck Stretch
• Shoulder lift
• Trunk Swing
• Trunk Stretch & Drop