Del Rosario, Hennsy Q.

BSED-FILIPINO 4th yr/16-11205

Activity 1

Answer the following questions:

1.      Why is it important to have an exercise before playing arnis? (5 points)

 Stretching helps prepare your body for the exercise it's about to get. Before you

stretch, it's important to warm up first. Warming up helps raise the temperature
of your body and your muscles so they'll be ready for exercise and prevent
injuries.
 5 Reasons Why Warm Up Exercises Are Important

1 . They help to increase body and muscle temperature 

A good warm-up will raise your body temperature, which is particularly helpful to your muscles. As
your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to
contract and relax more easily – so you’ll be able to perform more strenuous tasks with ease. Your
heart is also given a chance to prepare, meaning it won’t be too strained during your workout. 
2 . You’ll reduce your risk of injury  
The last thing you need when you’ve been faithfully attending the gym and reaching your goals is to
become injured. Warming up will improve muscle elasticity and allow for efficient cooling, meaning
less chance of accidentally hurting yourself or overheating during your workout and ruining your day! 
3. They can help you to mentally prepare 
Jumping straight into a workout without being adequately prepared can throw you off completely,
especially if the preparation is mental rather than physical. It’s easy to give up when working out gets
difficult, but you’ll be much less likely to do so if you’ve given yourself time to remember why you’re
working out. Use your time warming up to think about what you’re about to do, guaranteeing that both
your body and mind will be ready to succeed. 
4. You’ll increase your flexibility, which will help with other exercise 
Stretching is often considered something that should be done in addition to regular warm–ups.
Stretching will increase blood flow to your muscles, and allow your body to increase its flexibility in
both the short and long-term – always a plus when it comes to properly performing a workout. Stretch
after you’ve already completed your warm up, as stretching when your muscles aren’t properly warm
can lead to injury. 
5. You’ll be ready to tackle the heavy-duty machines at the gym 
Using machines to help build muscle is a great way to spend your time at the gym, but they shouldn’t
be used before you’ve had a chance to loosen your joints! Warming up will ensure that both your body
and mind are in the right state to handle gym equipment, again reducing your risk of injury.  

2. What is arnis? (5 points)

 Arnis is the national martial art sport of Philippines. It is also known as Eskrima and
Kali. This sport actually emphasizes weapon based fighting which is done using knives,
bladed weapons, sticks and various improvised weapons. It also includes hand to hand
combat, grappling and weapon disarming methods. The primary weapon used in this
traditional martial art sport of Philippines is called a cane or a baton. The cane or baron
varies in sizes but the original length of it is 28 inches. The cane used in this sport is also
considered sacred by the Arnisadores practitioners, which is why the cane is hit on the
hand or forearm of the sparring partner and not at the latter’s cane during the sport.
3.  Benefits of arnis. (6 points)

 Benefits of Arnis

 It can be used as self-defense. It can help you to ensure your safety especially if you are a girl.
 You can use your stick as a weapon. If someone wants to harm you, you can protect yourself
from using your wooden sword.
 Arnis teaches us discipline and control.
 It provides a full body workout. It helps you to improve your stamina, muscle tone, flexibility,
balance and strength.
 It gives you a healthy lifestyle. It helps you to improve your physical fitness, mental and
emotional  health.
 It gives you positive encouragement and respect for values in martial arts.
 It helps you to improve your cardiovascular health because it stresses the heart if you do the
arnis.
 It helps you to be focused on your goals.
 It helps you to have a good mood because you are participating in exercise.

4. Fundamental skills of arnis. (4 points)

1. Grip

: Proper Hold of the Stick - Hold the stick one fist away from the punyo (butt) of the stick. Close the
grip with the thumb.

2. Handa

Basic Stance and Salutation a. - Feet are positioned shoulder width apart. - Stick is held in front of the
bod

3. Pugay

Basic Stance and Salutation- b. Place the weapon hand across the chest. - Bow by bending at the waist.

4. Handa sa Paglaban/Fighting Stance

One foot in the front (foot the same as the weapon hand), the other foot on the rear. - Keep feet apart,
distance of one foot. - Both knees slightly bent. - Toes facing forward. - Weight evenly distributed on
both feet.

5. Forward Stance

Distance of 5 steps between the feet. - Back leg kept straight, rear foot is held at a 45 degree angle. -
Keep the front knee bent. - Weight is evenly distributed on both feet.

6. Backward Stance

Distance of 4 steps between the feet. - Both knees are slightly bent. - Rear foot held at a 90 degree
angle. - 70% of the body weight on the rear foot while 30% is placed on the front foot.