ASSIGNMENT FOR PERFORMANCE

1. Give at least 5 kinds of exercises in LIMBIRING, MUSCLE STRENGTHENING,

ARM TWISTING.
Limbering
1. Downward Facing Dog. Starting on your hands and knees, raise your butt so that your body
forms an upside-down Y. Try to straighten your spine so that your lower back is not rounded. If you have
tight ham strings, you probably won't be able to put your heels on the floor right away. To build flexibility at a
sensible pace in this position, bend one knee and straighten the other leg, easing the heel toward the
ground. Hold for 10 seconds and alternate. Let the weight of your upper body rest at the base of your
fingers, not the palm of your hands. Yogis call this "downward facing dog."

2. Achilles Stretch. Bend one knee and step back with the other leg to get into a lunge position, with
your front foot between your hands and your back leg slightly bent or straight and perpendicular to the floor.
Relax the back hip. Lower your shoulder toward the ground if you'd like to add a deeper stretch for the groin.
Repeat on the other side.

3. Inner Thigh Stretch. Sit up straight on the floor and place the soles of your feet together in front of
you. Wrap your hands around your ankles and gently push down on your thighs with your elbows. Avoid
tensing your upper body to do this. Let gravity and the weight of your elbows open your thighs.

4. Hip and Back Stretch. Sit comfortably cross-legged on the floor with your right leg on top of your
left. Lean your upper body forward and walk your arms out in front of you. If you have enough flexibility,
place both elbows on the floor. Lean forward until you feel a gentle stretch in the hips and back, then stop.
Reverse your legs, placing the left leg on top, and repeat.

5. Twister Stretch. Sit on the floor with your right leg in front of you and your left leg bent, left foot flat
on the floor on the outside of your right knee. Place your left hand behind you and twist at your waist away
from your knee. If you can, place your right arm on the outside of your left knee. Repeat on the other side.

Muscle Strengthening
1. Bodyweight Squat. You squat every time you sit or stand, but don’t take this exercise for granted.
It works your legs and your glutes, the most powerful muscle group in the body.
Be careful: Done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out,
like you are about to sit on a chair. Use the muscles in your hips and thighs to push yourself up; don’t press
your knees forward as you move. If you’re doing it correctly, your knees will move only during the first half of
the squat; your hips will finish the movement.
2. Push-Up. There’s a reason push-ups are a go-to exercise for body builders. They effectively work the
muscles in your shoulders and chest. Modify it: If standard push-ups are too challenging, try them with your
knees on the floor. That will reduce the amount of weight you need to lift.

3. Mountain Climbers. This exercise mimics the motion climbers make as they climb steep peaks,
except it’s done on the soft, flat surface of your floor. Mountain climbers are total body workouts, building
strength in your core, back, arms and legs — not to mention your heart.
Modify it: If this exercise puts too much strain on your wrists, try elevating your upper body by placing your
hands on a step to reduce the weight being placed on your arms.

4. Abdominal crunch. This exercise targets your back and core to promote stability and good posture.
To do it: (1) Lie on your back with your fingers interlaced at the base of your skull; (2) Bend your knees to
bring your feet in toward your low back; (3) Slowly raise your head and shoulder blades off the floor; (4)
Pause for a few counts before lowering back down to the starting position; (5) Do 2 to 3 sets of 8 to 12
repetitions.

5. Legs Lunge. • Step your left foot in front of your right foot. • Look straight ahead, keep your
shoulders back. • Slowly lower your body weight down by bending your right knee. • Let your right heel lift off
the ground. • Keep the knee of your left leg over your ankle; if you cannot see your toes, shift your body
weight back or move your legs farther apart. • Focus on your front foot during the exercise. Keep your
weight in the heel of your left foot. • Do 8-12 repetitions. • Repeat with the other leg

Arm Twisting
1. Pronation and Supination Twist. This exercise, also called the wrist twist, requires you to twist
your entire forearm to go from the palm up to the palm down position. While standing, pick up a dumbbell or
a hardcover book that weighs at least three pounds with your left hand. Straighten your back and legs. Bend
your elbow 90 degrees so you are holding the object out in front of you with your fingers parallel to the wall.
Rotate your forearm so that your palm becomes parallel to the ground. Hold for five seconds. Rotate your
forearm a full 180 degrees. Hold for five seconds. Continue until your arm is fatigued. Do three sets for each
arm.

3. Seated Forearm Twist. This exercise works the brachio-radialis muscle in your forearm, which
terminates near your elbow. Sit down on either a bench or a chair and bend your knees at 90 degrees. Pick
up a dumbbell in each hand. Hold them so that one end of each dumbbell faces the ceiling and your
knuckles face the walls out to the left and right, respectively. Bend your elbows at 90 degrees so that your
forearms lightly brush the tops of your thighs. Twist both forearms as far right as you can at exactly the
same time. Return your arms to center. Then twist them to the left. Hold at the end of each twist for five
seconds. Do not twist at your waist. Do one set of 16, alternating sides.

3. Arm Twisting (Two Cane) Note: Hold the cane vertically in the middle and twist: 1.Hold arm
upward 2.To the Side 3.To the back 4.Left over right 5.Right over left 6.Squat and jump while twisting cane

4. Double Cane (variation #1)1.Alternate one stick up, and one down2.One cane on shoulder and
the other in arm pit3.Right hand with cane in top of right shoulder and left hand with cane under left arm pit
 5. Double cane (variation #2) 1.Up and down - both canes2.Both canes going down in cross
(slashing) position3.Both canes up and to arm pit

2. Define what is limbering, Muscle Strengthening, Arm Twisting in Arnis?

Limbering
Limbering in Arnis means executing warm up exercises in preparation for the
sport.

Muscle Strengthening
Muscle Strengthening in Arnis means that muscle strengthening exercises are essential to perform better in
Arnis. More strength will help you hit harder. Strength is your ability to generate force. Whether you strike
with a weapon or your empty hands, if you can hit with more force, you will increase the effectiveness of
your strikes. To move faster, you need more strength. You must generate high levels of force to propel
your body. Strength is required to generate high levels of force. By developing more strength, you will be
able to generate more force and therefore move your body faster. Though there is a limit, in general, the
stronger you are, the faster you can be. This includes faster footwork and faster strikes. More strength also
translates into having better control of your opponent when you use locks, traps, and other controls.
Though these are typically leverage based tools, if you are stronger, you have more margin for making the
technique work, even when you are not at the perfect angle or position to apply it. Your strength will allow
you to compensate more when your technique is not performed perfectly. Good technique is important, and
there is no substitute for it. However, technique requires force. The more you have available to you, the
more options you have. As the saying goes, stronger people are harder to kill. To build strength, find a
well-rounded program that incorporates presses, squats, deadlifts, pullups, dips, and other
bodyweight exercises. Barbell training combined with bodyweight exercises can be very effective at
building strength. Focus on training that is designed for strength and athletics, not bodybuilding. There is a
difference.

Arm Twisting
Arm twisting in Arnis means exercises that target the arms through the use of a
cane or club used in the Arnis sport. These clubs or canes are mainly made of
rattan. An “olise” or a stick is the primary weapon in Filipino Stick Fighting or
Eskrima. It's made of a tough, fibrous vine called a “rattan”. Its length must be
similar to the armpit's distance to the fingertips. It is supported by about 2-3
inches of the exposed butt-end.
3. Make a portray of your Best Pose.( picture while holding the CLUB or Cane
( Baston )( look for a replica of original Cane, a piece of stick, @least 1 meter)
plastic, or whatever you can find resulting from your creativity, activate your
imagination,, "IMPROVISE".
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Chelik, A. (2019). New Twist on Traditional Exercises to Strengthen Your Arms and
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