PHED 10032 Individual, Dual, and Combative Sports

MR. DIOSEL R.
DELGADO
MR. ANGELITO C. DELGADO
Table of Contents
1 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis
Mr. Diosel R. Delgado, Mr. Angelito C. Delgado
PHED 10032 Individual/Dual/Combative Sports: Arnis
Syllabus................................................................................................................... iv
Chapter 1. PHYSICAL ACTIVITY AND EXERCISE DURING PANDEMIC.................. 1

Learning Outcomes
Overview
Course Materials
o Physical Activity and Exercise....................................................................... 2
o Physical Activity and Exercise during Pandemic
o How can I stay physically active despite COVID-19 closures?..................... 4
Activities/ Assessments.................................................................................................. 5
Suggested Media at Home............................................................................................. 6
References
Chapter 2. HEALTH RELATED FITNESS ASSESSMENT........................................... 7

Learning Outcomes
Overview
Course Materials
o Importance of Physical Fitness Assessment........................................... 8
o Things to Consider in Facilitating Self-Testing Activity o Measuring Health-Related
Physical Fitness
Activities/ Assessments................................................................................................. 13
Suggested Media at Home............................................................................................ 16
References
Chapter 3. INTRODUCTION AND LEGAL BASIS...................................................... 17

Learning Outcomes
Overview
Course Materials o Legal Mandates
o Historical Background.................................................................................. 18 o
Equipment................................................................................................... 20 o Arnis as
National Heritage o Benefits of Arnis as Physical Activity
o Six Cardinal Rules in Arnis.......................................................................... 21 o Parts of
the Stick......................................................................................... 22 o Proper Grip
o Pugay.......................................................................................................... 23
Activities and Assessments
Suggested Media at Home........................................................................................... 27
References
Chapter 4. SINGLE STICK: FUNDAMENTAL SKILLS............................................... 28

Learning Outcomes
Overview
Course Materials o Twirling Exercises and Warm-up
o Basic Stances.............................................................................................. 33 o Six
Striking Zones ....................................................................................... 35 o Six Striking
Techniques............................................................................... 36 o Six Blocking
Techniques............................................................................. 37
Activities /Assessments................................................................................................. 38
References

Chapter 5. INTRODUCTION TO ANYO ...................................................................... 40
Learning Outcomes
Overview
Course Materials o Basic
form of Anyo
o Anyo Isa.......................................................................................................
41 o Anyo Dalawa............................................................................................... 42
Activities and Assessments........................................................................................... 43
References
Creative Anyo............................................................................................................... 44
Grading System............................................................................................................ 45
Form: Physical Activity Readiness Questionnaire and You.......................................... 46
About your Teachers.................................................................................................... 47
OVERVIEW
As declared as the Philippine National Martial Arts and Sport, learning Arnis is very important for
every Filipino in order for us to value and understand our very own martial arts, not only as sport but as part
of our historical heritage and national identity.
This Instructional Material for PE 032: Individual/Dual/Combative sports is designed for the students of
Polytechnic University of the Philippines. The main goal is to provide the students the basic skills,
knowledge, and principles in Arnis up to its practical application. Moreover, it also focuses on the promotion
of Arnis for health and fitness.
The manual is divided into four chapters. Chapter 1 focuses on the physical activity and exercise during
pandemic, the importance of physical activity during the covid-19 pandemic, and ways in strengthening
immune system. Chapter 2 tackles health-realted fitnesss assessment and its importance. Chapter 3
presents an overview of Arnis such as legal mandates, historical background, equipment, parts of a stick,
proper grip. Chapter 4 deals with fundamental skills such as; exercises and warm-up, basic stances, six
striking zones, six striking techniques, and six blocking techniques. The last chapter highlights introduction
to Anyo: Basic form, Anyo isa, and Anyo dalawa
COURSE OUTCOMES
• Demonstrate understanding and appreciation on the importance of physical activity and exercise to enhance
one’s capacity to take responsibility of having an active and healthy lifestyle
• Show appreciation on Arnis not only as a traditional sport but also as part of our culture and national heritage
• Demonstrate movement skills in Arnis with ease and competence
• Participate in a moderate to vigorous physical activities independently in accordance with national and global
recommendation for physical education.
• Create and perform Anyo with creativity and movement competency
• Improve health-related fitness from baseline (pre-test) levels
Course Syllabus
COURSE TITLE Individual/Dual/Combative Sports
COURSE CODE PHED 10032
CREDIT UNITS 2 Units
COURSE
None
PREREQUISITE
COURSE This course deals with the knowledge and understanding of basic
concepts and principles of Arnis. It is primarily designed for beginners,
which primarily focused on Arnis as recreational physical activity for health
and fitness. Through mastery of the basic skills, exercise drills, and
independent or self-directed PAs, fitness levels will be enhanced. In
conjunction with this, fitness levels, PA participation and healthy eating
DESCRIPTION habits are evaluated to monitor one’s progress and achievement of
personal fitness goals. Furthermore it develops moral values such as
selfconfidence, self-discipline, and sense of responsibility.
Institutional Learning Outcomes Course Outcomes
1. Creative and Critical Thinking • Demonstrate understanding and appreciation on
Graduates use their imaginative as well as a rational thinking the importance of physical activity and exercise to
abilities to life situations in order to push boundaries, realize enhance one’s capacity to take responsibility of
possibilities, and deepen their interdisciplinary and general
understanding of the world.
having an active and healthy lifestyle
2. Effective Communication
Graduates are proficient in the four macro skills in communication • Show appreciation on Arnis not only as a
(reading, writing, listening, and speaking) and are able to use these traditional sport but also as part of our culture and
skills in solving problems. Making decisions and articulating
national heritage
thoughts when engaging with people in various circumstances.
3. Strong Service Orientation
Graduates exemplify the potentialities of an efficient, well-rounded • Demonstrate movement skills in Arnis with ease
and responsible professional deeply committed to service and competence
excellence.
4. Community Engagement
Graduates take an active role in the promotion and fulfillment of • Participate in a moderate to vigorous physical
various advocacies (educational, social and environmental) for the activities independently in accordance with
advancement of community welfare. national and global recommendation for physical
5. Adeptness in the Responsible Use of Technology education.
Graduates demonstrate optimized use of digital learning abilities,
including technical and numerical skills.
6. Passion to Lifelong Learning • Create and perform Anyo with creativity and
Graduates are enabled to perform and function in the society by movement competency
taking responsibility in their quest to know more about the world
through lifelong learning.
7. High Level of Leadership and Organizational Skills • Improve health-related fitness from baseline
Graduates are developed to become the best professionals in their (pre-test) levels
respective disciplines by manifesting the appropriate skills and
leaderships qualities.
8. Sense of Personal and Professional Ethics
Graduates show desirable attitudes and behavior either in their
personal and professional circumstances.
9. Sense of National and Global Responsiveness
Graduates’ deep sense of national compliments the need to live in
a global village where one’s culture and other people culture are
respected.
Course Plan
Week Topic Learning Outcomes Methodology Resources Assessment
Week 1 Orientation on: • Understand the school and Lecture • PUP Student Hand n/a
• Course Content classroom policies as well as Discussion Book 2013 Edition
• School and Classroom the grading system • Revised OBE
Policies • Know the different subject Syllabus
Printed
• Subject Requirements and requirements
Lectures
Grading System • Recognize the importance of
• Physical Activity PARQ and You and the
Readiness Questionnaire preferred teaching and Video and
and You (PARQ and You ) Visual
• Survey in Relation to Presentation
Teaching Learning learning methods of the

students
Week 2 Chapter 1 • Differentiate physical Lecture • Corbin, C.B., Welk, Written Test
PHYSICAL ACTIVITY AND activity from exercise. Discussion G., Corbin W.R., &
EXERCISE DURING Recognize the Welk, K., (2016) Reflective
• importance of phsyical
PANDEMIC Concepts of Fitness
• Physical • activity and exercise to Printed And Wellness: A Essay
have a strong and Lectures Comprehensive
Activity healthy body and mind, Lifestyle Approach,
and most especially in time Loose Leaf
Video and
Exercise of crisis. • Hoeger, Werner
Visual
• Physical Discuss ways on how to W.K., Hoeger,
Activity and Presentation
strengthen immune Sharon A., Hoeger,
Exercise during Pandemic system to fight corona Cherie I., and
• How can I stay physically Fawson, Amber L.,
virus.
active despite COVID-19 (2018) Principles
closures? Importance of and Labs for
Physical Activity during the
Fitness &
COVID-19 Pandemic Wellness,Fourteent
Week 3-4 Chapter 2 • Demonstrate proper Lecture h Edition. Cengage Written Test
HEALTH RELATED skills and confidence on Discussion Learning, USA
FITNESS administering physical
Reflective
ASSESSMENT fitness test.
Printed Essay
• Importance of Physical Establish baseline data
• (pre-test score). Lectures
Fitness Assessment
• Things to Consider in Display acceptance and
Facilitating Self-Testing • understanding on their Video and
Activity strength and Visual
• Measuring Health-Related weaknesses. Presentation
Physical Fitness
Week 5-6 Chapter 3 • Show understanding on Lecture • Presas, E. (1996) Written Test
INTRODUCTION AND the legal mandates of Discussion Arnis presas style
LEGAL BASIS Arnis as “National Sport and balisong).
Reflective
• Introduction and Martial Art of the Pasay Manila.
Printed Essay
Philippines” Ernesto Presas.
• Legal Mandates Lectures • Presas, R. (2009)
Demonstrate
• Historical • Modern arnis. Film Review
appreciation of Arnis not
Background only as a traditional Video and “philippine style of
• Uniform and sport but also as part of Visual stick fighting”.,
Equipment national heritage. Presentation Philippines:
• Arnis as National Recognize the benefits National Bookstore
Heritage • of Arnis as physical
activity in maintaining an
• Benefits of Arnis as active lifestyle.
Physical Activity
Execute the proper grip
• Six Cardinal Rules in and pugay in Arnis as
Arnis •
show of respect.
• Parts of the Stick
• Proper Grip
Week 7-8 Chapter 4 • Know the basic blocking Printed  Soteco, A. (1997) A Written Test
SINGLE STICK: techniques that Lectures practical
FUNDAMENTAL SKILLS corresponds to the introduction to Reflective
• Introduction different striking arnis in 12 easy
Video and Essay
techniques; lessons. Revised
• Discussion Visual
Exhibit accuracy and Edition.
• Twirling Exercises • Presentation
coordination in the Philippines: Mary
and Warm-up Jo Publishing
delivery of the different
• Basic Stances twirling exercises; and House, Inc.
Perform basic stances Quiapo Manila
•
with ease and
confidence.
Week 9 MIDTERM Video and Skill
Skill Demonstration Visual Demonstration
Presentation
Week 10- SINGLE STICK: • Identify and be  Presas, R. (2009) Written Test
11 FUNDAMENTAL SKILLS familiarized with the six Modern arnis.
• Six Striking Zones vital striking zones. “philippine style of Reflective
Demonstrate strength stick fighting”., Essay

•
Six • and power in Philippines:
Striking performing the old style National Bookstore Performance
Techniques movement
• Six skills. Test
Blocking  Display self-confidence and
patience as they practice the
Techniques routine
• Old Style Movement
Week 12-13 Chapter 5 • Demonstrate understanding Printed • Presas, R. (2009) Written Test
INTRODUCTION TO ANYO of the basic principles in Lectures Modern arnis.
• Basic form of Anyo creating and performing an “philippine style of Reflective
• Anyo Isa Anyo presentation. stick fighting”.,
Video and Essay
• Anyo Dalawa • Perform with grace, rhythm, Philippines:
and coordination of Visual
National Bookstore
movements while doing their Presentation Performance
• Camarador, R.
own creation. (2020) Test
• Demonstrate discipline, Instructional
patience, and mind focus in Material for Arnis.
performing the routines
Week 14-17 CREATIVE ANYO • Practice safety precautions in Lecture  Camarador, R. Written Test
• Safety Guidelines in preparing for anyo Discussion (2020)
Creating Creative presentation. Instructional Reflective
Anyo • Apply basic principles in Printed Material for Arnis Essay
• Criteria/Rubric for creating Anyo demonstration. Lectures
Creating Anyo • Show appreciation on Arnis Video and Performance
as a tool for improving fitness Visual Test
level. Presentation
Week 18 FINALS • Perform anyo with power and Video and/or  Camarador, R. Documentary
Submission of video and/or accuracy. Written (2020) Report
written Documentary Report • Demonstrate creativity and Documentary Instructional
including post test confidence through Anyo Report Material for Arnis
assessment demonstration.
• Show improvement on the
fitness level of the students.
References
• Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle
Approach, Loose Leaf
• Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for
Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
• Presas, E. (1996) Arnis presas style and balisong). Pasay Manila. Ernesto Presas.
• Presas, R. (2009) Modern arnis. “philippine style of stick fighting”., Philippines: National Bookstore
• Soteco, A. (1997) A practical introduction to arnis in 12 easy lessons. Revised Edition. Philippines: Mary Jo Publishing
House, Inc. Quiapo Manila
• Camarador, R. (2020) Instructional Material for Arnis.
Top 10 Guidelines for Digital Citizenship
1. Protect your online privacy
2. Respect the online privacy of others.
3. Protect your property.
4. Respect the property of others.
5. Respect the rules, values, and policies of your family, religion, community, and school.
6. Understand the values of other cultures, religions, and communities.
7. Build a positive online reputation and portfolio of work.
8. Use online communications in constructive ways.
9. Evaluate the accuracy of any information you find or receive online - or share online.
10. Maintain a healthy balance between your online activities and relationships with your physical world activities and
relationships.
Cosultation Hours:

“Sometimes we’re being tested not to show our weaknesses,
but to discover our strengths”
- Success.com
Chapter 1. PHYSICAL ACTIVITY AND EXERCISE
LEARNING OUTCOMES:
At the end of this chapter, the students are expected to:
1. demonstrate understanding on the impact of physical inactivity in different countries;
2. recognize the importance of physical activity and exercise to have a strong and healthy body and
mind, most especially in time of crisis; and
3. discuss ways on how to stay physically active despite COVID-19 pandemic.
OVERVIEW
This chapter will provide an overview on the current problems and issues related to
physical activity and exercise, such as physical inactivity all over the world, different
noncommunicable diseases, and causes of death around the world. Moreover, with the current
situation that we are facing now due to Covid 19 pandemic, the roles of physical activity and
exercise during pandemic will also be discussed and how we can stay physically active despite
of the situation.
COURSE MATERIALS
With our modern world today that highly depends in technology, having different modes
of transportation and an environment that does not support and promote active lifestyle, it
became more challenging for the people to engage in daily physical activity. According to Lancet
Global Health, 1.4 billion people are physically inactive or more than one in four adults globally
are not physically active. In the number, women (23%) are less active compared to men (32%),
while countries with high economy (37%) are more inactive compared to middle income (26%)
and low income countries (16%). It can be implied that the higher economy the higher cases of
physical inactivity.
Physical inactivity is increasing in many countries today. It can partly blame due to lack of
physical activity participation during leisure time and an increase in sedentary behavior in the
workplace. Physical inactivity increases people’s risk of having non-communicable diseases
such as, cardiovascular disease, stroke, diabetes, cancer, and mental health conditions. Global
health is being influenced by population-ageing, rapid unplanned urbanization, and globalization,
all of which result in unhealthy environments and behaviors (WHO, 2018).
World Health Organization (2016) estimates that around 15.2 million people die
worldwide due to ischaemic heart disease and stroke, which remains the top 2 leading causes of
death globally for the past 15 years. Likewise, as shown in figure 1, ischaemic heart diseases
(84,120 or 14.5 percent) was also the top cause of death in the Philippines. In addition,
cerebrovascular diseases, diabetes, hypertensive, and other heart diseases which are all non-
communicable diseases were also part of the top 10 causes of death according to the Philippine
Statistics Authority, 2017. Thus, the need for all countries to increase the priority to provide
programs for all individuals of all ages to have an active life style and establish an environment

that will support physical activity
engagement is really
recommended, since having
regular physical activity is main
key to prevent and treat non-
communicable diseases (NCDs).
Physical Activity and Exercise
Promoting physical activity

and having regular exercise mean
improving one’s daily lives.
According to research, people
who were living in a sedentary life can improve their health by regularly including moderate
levels of activity throughout the day. Moreover, additional evidences suggest that the more you
increase the
intensity level, with variety of physical activities, the more health benefits you may achieve.
Physical activity (PA) is bodily movement produced by skeletal muscles. It utilizes energy and
provides positive health benefits. It can be light or moderate to vigorous intensity. Examples of
daily light physical activity are walking, taking the stairs, grocery, gardening, and other
household chores.
Exercise is a physical activity that is planned, structured, and repetitive that aims to
maintain or improve components of physical fitness. It is usually assumed as an activity that
requires a moderate to vigorous intensity effort. Some examples are jogging, running, swimming,
biking, aerobic activities, and strength training.
In contrary, physical inactivity indicates a level of activity that is lower than the
recommended physical activity to improve health. It means there is an extreme light
consumption of energy throughout the day such as walking casually, perform self-care, or do
other light work that are far to contribute in our overall health. On the other hand, scientific
evidence explains that strenuous physical activity is not needed to achieve health benefits.
Having regular moderate activities provide significant benefits in health and well-being for people
who are not physically active. While for individuals who are already moderately active, having
moderate to vigorous level of physical activity will even provide greater health benefits. Brisk
walking or jogging, playing recreational sports, dancing, and gardening are some moderate
activities that you may engage in.
Physical Activity and Exercise during Pandemic

The COVID-19 pandemic is an unprecedented time all across the world. This ongoing
disease outbreak which started in China has become the world’s leading health headline and is
causing major panic and public concerns. On January 30, 2020, the World Health Organization
(WHO) declared that the new coronavirus outbreak is a public health emergency of international
concern. Currently, there is no vaccine for the prevention or treatment of the illness caused by
the virus; its origins and the ultimate extent of this epidemic remain unknown.
As the pandemic continues to develop in almost all territories and regions, this has
caused governments in various countries to take swift and protective measures such as putting
cities on lockdown, implementing travel warnings/bans and cancellations, and closing schools
and postponing classes. Likewise, cultural and sporting events, social gatherings, and extensive
social distancing policies are put into place which restricts people’s daily activities. Health
authorities, including the WHO, DOH, IATF, and other connected organizations have issued
safety recommendations for taking simple precautions like asking people to stay safe and stay at
home. All these actions are intended as an effective strategy for preventing the virus spreading
and for managing those who do contract the virus.

Unfortunately, the mandated restrictions on travel and directives against
participating in outdoor activities, including regular physical activity and exercise,
will inevitably disrupt the routine daily activities of tens of millions of people. The
novel coronavirus disease 2019 (COVID-19) seems to be having a major impact on
physical activity behaviours globally. The pandemic has forced many people
around the world to stay at home and self-isolate for a period of time. Arguably,
staying home, while being a safe measure, may have unintended negative consequences since
such efforts to avoid human-to-human transmission of the virus may lead to fewer opportunities
of having physical activities. It is likely that prolonged home stay may lead to increased
sedentary behaviors consequently, lead to an increased risk for and potential worsening of
chronic health conditions.
The impact of this physical inactivity may very likely be seen in many areas such as
health and social care and the mental well-being of people all across the globe. Although these
social distancing measures are important and needed in a time such as now, our bodies and
minds still need physical activity and the many benefits thereof. While containing the virus as
quickly as possible is the urgent public health priority, there have been few public health
guidelines for the public as to what people can or should do in terms of maintaining their daily
exercise or physical activity routines. Therefore, there is a strong health rationale for continuing
physical activity in the home to stay healthy and maintain immune system function in the current
precarious environment.
The global outbreak of COVID-19 has resulted in closure of gyms, stadiums, pools,
dance and fitness studios, physiotherapy centres, parks and playgrounds. Many individuals are
therefore not able to actively participate in their regular individual or group sporting or physical
activities outside of their homes. Under such conditions, many tend to be less physically active,
have longer screen time, irregular sleep patterns as well as worse diets, resulting in weight gain
and loss of physical fitness. Low-income families are especially vulnerable to negative effects of
stay at home rules as they tend to have sub-standard accommodations and more confined
spaces, making it difficult to engage in physical exercise.
The WHO recommends 60 min/day of moderate-to-vigorous physical activity for 6–17-

yrolds, and 75 min/wk of vigorous or 150 min/wk of moderate physical activity for adults and
elderly, including 3 and 2 days/wk, respectively, with muscle and bone strengthening. Practical
recommendations for staying active at home, with aerobic exercise training on a bike or rowing
ergometer, bodyweight training, dance and active video gaming, can aid to counteract the
detrimental physical and mental sideeffects of the COVID-19 protective lifestyle regulations.
This commentary provides useful information on home-based physical activity for sedentary
people across the lifespan, including children and adolescence, that can be undertaken during
the present pandemic or other outbreaks of infectious disease.
Given the concerns about the increasing spread of COVID-19, it is imperative that
infection control and safety precautions be followed. Home stay is a fundamental safety step
that can limit infections from spreading widely. But prolonged home stays can increase
behaviors that lead to inactivity and contribute to anxiety and depression, which in turn can
lead to a sedentary lifestyle known to result in a range of chronic health conditions. Maintaining
regular physical activity and routinely exercising in a safe home environment is an important
strategy for healthy living during the coronavirus crisis.
Home-based activities provide an opportunity for people to stay fit and healthy by
practising simple movements while staying at home. Many countries have now implemented
lockdowns, forcing people to stay at home and only go out in the event of an emergency. These
decisions will affect peoples’ mental and physical health, especially those who are used to
regular outdoor physical activities. But currently, the greatest risk of COVID-19 infection is

exposure. That’s why it is truly important that we find creative ways to exercise
while staying at home, maintaining social distancing and proper hygienic
countermeasures.
How can I stay physically active despite COVID-19 closures?

There are many ways you can be active, even when the gym is closed and you are
practicing social distancing. According to recommendations from the American Heart
Association, adults should aim for at least 150 minutes of moderate-intensity physical activity, or
at least 75 minutes of vigorous-intensity physical activity, per week.
If you have a chronic condition or are an older adult, you should check with your doctor before
starting a new home exercise program. Your doctor may be able to recommend exercises that
are safe for you and will let you know what types of exercise you should avoid. Here are a few
suggestions to help you get moving:
• Exercise with family: Exercise is an excellent opportunity for family fun. Walks, bike
rides, dance parties, living-room yoga sessions, or backyard soccer games are just a few
examples of how you and your household members can exercise together.
• Get outdoors: Walking, cycling, jogging, and hiking can help you get some muchneeded
fresh air while staying safely away from others. Don’t have time for a full-length outdoor
exercise session? Consider breaking your workout up into several 10-minute sessions.
You’ll be surprised at how quickly a few brisk walks around the block can add up to a full
workout.
• Follow along with online exercise videos: Whether you enjoy yoga, cardio kickboxing,
Pilates, strength training, barre, dance, or another type of workout, chances are you can
find a service that offers online videos. Additionally, many exercise studios and other
community organizations are now providing on-demand virtual fitness content.
• Take a virtual class: If you have the financial resources, consider supporting your local
fitness studio or personal trainer by signing up for online fitness classes or training
sessions. Some personal trainers are even offering private virtual sessions customized to
your needs, schedule, and preferences. Plus, having a class or training session on your
calendar allows you to interact with other people in a fun way, which may be just the
motivation you need to keep up with your fitness regime.
• Challenge yourself: Set an exercise goal — such as doing yoga five days per week or
beating your best 5K time — and make a plan to work toward achieving it.
• Tackle calorie-burning chores: Chores such as mowing the lawn, working in the
garden, washing the car, or cleaning out the garage provide excellent opportunities to
build muscles and burn calories. In addition to the sense of accomplishment you will feel
after your workout, completing a household task will yield even more feel-good benefits.
The bottom line: Although it may take some effort to create and adjust to new fitness routines, regular physical
activity can help you optimize your health and well-being during the coronavirus pandemic .
ACTIVITIES/ASSESSMENTS
Activity 1. Reflective Essay

Direction: Read the questions below carefully and write your answer on the space provided.

During this COVID19 pandemic, what do you think is the importance of physical
activities in your own personal life?
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____________________________________________________________________________
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____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
__________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
What are the ways that you are doing in order to cope effectively in this pandemic situation?
Explain your answer.
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
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__________________________________________________________________________
__________________________________________________________________________
____________________________________________________________________________
__________________________________________________________________________
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Activity 2. Knowledge Check

I. Direction. Encircle the letter of the best answer that corresponds to the following questions or statements.
1. This is due to lack of physical activity participation during leisure time and an increase in
sedentary behavior.
a. COVID19 b. Hyperventilation c. Lockdowns d. Physical inactivity
2. The following are the diseases one can acquire during physical inactivity except ____________.
a. cancer b. dengue c. hypertension d. stroke
3. It is a physical activity that is planned, structured, and repetitive that aims to maintain or improve
components of physical fitness.
a. dance b. exercise c. sports d. yoga
4. This is the recommended physical activity session by the WHO for adults and elderly.
a. 30 min/day of moderate-to-vigorous PAs c. 60 min/day of moderate-to-vigorous PAs
b. 75 min/wk of vigorous PAs d. 150 min/wk of vigorous PAs
5. These are the activities that can help us maintain our health and fitness while being mandated to
stay home during the COVID19 pandemic.

a. aerobics b. home-based exercises c. running events d. sports participation
6. Rheena experiences anxiety and depression during the ECQ lockdown. What can
she do to cope with this situation?
a. binge-watching b. exercise c. food tripping d. sleep all day
7. Lyz is a nurse working diligently in the hospital amidst the pandemic. She suddenly
has cough, fever, and shortness of breath after her duty. What should she do?
a. go home right away c. sleep at home
b. rest in the nurse’s station d. take an evaluation, a swab test, or a rapid test
8. Rly and her aunt are talking via Zoom application. She was asked by her aunt regarding the
activities that she could suggest to her already bored cousin. What could she answer?
a. do calorie-burning chores c. take a virtual class
b. exercise with the family d. all of the above
Suggested Media at Home

• COVID-19: Importance of home exercise while being isolated https://www.youtube.com/watch?
v=p9Dw-
4ycMQQ&fbclid=IwAR3EkZAI9cIxoeH5swmaya7Q97_mkJfr7of0FAnt85vG9DntMQUoA5rXegI&app=deskto
p
• Exercise, Immune Function, and COVID 19 https://www.youtube.com/watch?
v=COyEDxl5N2A&fbclid=IwAR1iNeGJFjIBJQWexOvLhUHh6Espl5OnMzV p9uB-
GxOavsWyE0l_wWfXsqs&app=desktop
REFERENCES
Corbin , Charles B., et. al (2008) Concepts of Fitness and Wellness. A comprehensive Lifestyle Approach. 7th Edition.
McGrawHill, USA.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Lifetime physical fitness and wellness. Cengage Learning.
World Health Organization. (2020). Launch of new global estimates on levels of physical activity in adults.
https://www.who.int/news-room/detail/05-09-2018-launch-of-new-global-estimates-on-levels-
ofphysical-activity-in-adults
World Health Organization. (2010). Global recommendations on physical activity for health. World Health
Organization. https://www.who.int/dietphysicalactivity/factsheet_recommendations/en/ World Health
Organization. (2018). WHO launches global action plan physical activity.
https://www.who.int/news-room/detail/04-06-2018-who-launches-global-action-plan-on-physical-activity
Registered Deaths in the Philippines, 2017. Retrieved from https://psa.gov.ph/vital-statistics/id/138794
The impact of COVID-19 on sport, physical activity and well-being and its effects on social development
https://www.un.org/development/desa/dspd/2020/05/covid-19-sport/ https://www.acsm.org/read-research/newsroom/news-
releases/news-detail/2020/03/16/staying-physically-activeduring-covid-19-pandemic
Sallis, J. (2020) A Call to Action: Physical Activity and COVID-19 https://www.exerciseismedicine.org/support_page.php/stories/?
b=896
Joy L. (2020) Staying Active During COVID-19 https://www.exerciseismedicine.org/support_page.php/stories/?b=892
Simpson, R. (2020) Exercise, Immunity and the COVID-19 Pandemic https://www.acsm.org/home/featured-blogs--homepage/acsm-
blog/2020/03/30/exercise-immunity-covid-19-pandemic
Exercise is Essential for Well-Being During COVID-19 Pandemic https://patients.healthquest.org/exercise-isessential-for-well-being-
during-covid-19-pandemic/ https://www.who.int/news-room/campaigns/connecting-the-world-to-combatcoronavirus/healthyathome/
healthyathome---physical-activity
“Getting a lower score or no score at all does not mean that it is a failure,
but an opportunity to grow”
- RAC -
Chapter 2. PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES

LEARNING OUTCOMES
1. demonstrate understanding on the importance of testing;
2. identify the different tests that are appropriate to measure the different fitness healthrelated fitness
components; and
3. establish baseline data (pre-test score).

OVERVIEW
In this chapter, review on the importance fitness assessment will be

discussed. In addition the importance and the proper way of establishing base line
data through safe selfadministered fitness testing will be the highlight of this
section. It will provide baseline data as basis for developing future fitness program plans.
COURSE MATERIALS
Physical Fitness
As the fitness concept grew at the end of the last century, it became clear that several
specific components contribute to an individual’s overall level of fitness. Physical fitness is
classified into health-related, skill-related, and physiological fitness.
Each of the components can affect our daily activities. For example, cardiovascular
fitness is needed when walking a certain distance, climbing stairs, doing yard work (a.k.a.
gardening, for those of us who have a garden), cleaning your room (or apartment or house,
depending on where you live). In addition, leisure and social activities, such as a weekend bike,
or hike, or sports, or a night out dancing, can become more enjoyable with good
cardiorespiratory fitness. In addition, there is a reduced risk of hypokinetic disease. Hypokinetic
diseases are those diseases that stem from lack of physical activity. Such diseases include
hypertension, heart diseases, chronic low back pain, and obesity.
Health-related Fitness is related to the ability of the person to perform activities of daily
living without undue fatigue and has a low risk of premature sedentary lifestyle diseases. There
are five health-related fitness components: cardiorespiratory fitness (aerobic), muscular
strength, muscular endurance, body composition and flexibility.
1.1. Body Composition- relates to the relative amounts of muscle, fat, bone, and other vital
parts of the body. There are a variety of other methods assessing body composition,
including formulas to calculate body mass index (BMI). Body composition is the only
nonperformance component of health-related physical fitness.
1.2. Flexibility- relates to the range of motion available at the joint. Flexibility is specific to
each joint of the body. Therefore, there is no general test of flexibility unlike for the
cardiorespiratory fitness where there is a standard test.
1.3. Cardiorespiratory Fitness- relates to the ability of the circulatory and respiratory systems
to supply oxygen during sustained physical activity. Cardiorespiratory fitness is also
known as cardiovascular fitness, cardiovascular endurance, or aerobic fitness.
1.4. Muscular Strength- relates to the ability of the muscle to exert force. Muscular strength is
also specific in nature.
1.5. Muscular Endurance- relates to the muscle’s ability to continue to performing without
fatigue. Like flexibility, muscular endurance is specific to each major muscle group of the
body.
Importance of Physical Fitness Assessment

According to Institute of Medicine (2012) there is an association between low health
related fitness to cardiovascular diseases and diabetes. Likewise, the World Health Organization
(2000) also declared obesity as a global epidemic. Therefore, the importance of assessing and
monitoring your health related fitness is very essential to each and every one’s health. Moreover,
health-related fitness testing:
• educate participants about their current health-related status;
• provide data-base that are helpful on developing exercise prescriptions/programs for each
individual;
• monitor changes in health-related fitness status of participants and populations with time;
• motivate participants to attain reasonable fitness goals; and
• modify physical education curricula if necessary.
Things to Consider in Self-Testing Activity

Be mindful of safety practices and precautions in performing the fitness tests such as
the following:
 Consider health concerns or exemptions in some of the tests. Guidance from the
teacher is essential or approval from the doctor if needed.
 Make sure that the Physical Activity Readiness Questionnaire and You (PARQ&You) was
properly accomplished, signed by the student and parents/guardian, and submitted to the
teacher.
 Be sure to warm-up before and cool down after the tests.
 Ensure a safe and conducive fitness testing area.
 Wear appropriate clothing and footwear to avoid possible injuries.
 Maintain proper hydration at all times.
 Strictly follow the procedure or mechanics of each test to ensure reliable result.
Measuring Health-Related Physical Fitness

1. Component: Body Composition
Test: Body Mass Index (BMI)
The body mass index (BMI) is defined as the ratio of body weight (measured in kilograms) and
the square of the height (measured in meters). The body mass index is determined as follows‖
Bodyweight (kg)
BMI= Height (m)2
The following steps can be used with this formula (Adams and Adams, 2009)
1. Weight in pounds divided to 2.2 = Weight in Kilogram (kg)
2. Height in inches X 0.0254= Height in Meters (m)
3. Height in meters X height in meters= height in meters squared (m2) 4. Step 1 divided by step 3= BMI
Body Composition Rating Scale
BMI Disease Risk Classification
< 18.5 Increased Underweight
18.5-21.99 Low Acceptable
22.0-24.99 Very Low Acceptable
25.0-29.99 Increased Overweight
30.0-34.99 High Obesity I
35.0-39.99 Very High Obesity II
> 40 Extremely High Obesity III
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018)
Principles and Labs for Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
Anthropometric Measurement
A series of quantitative measurements of the muscle, bone, and adipose tissue used to
measure the composition of the body. The main components of anthropometry are height,
weight, body circumferences (waist, hip, and limbs) body mass index (BMI), and skinfold
thickness. There are significant measurements as it signify for probable weight problem
(underweight/obesity) and can be utilized as a reference point for physical fitness program.
2. Component: Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or place a yardstick on top mark at 9 inches on a

box approximately 12 inches high.
2.1 2.2 2.3
Procedures:
• Remove shoes and sit on the floor. Place the sole of the foot of the extended leg flat
against a box or bench. Bend opposite knee and place the head, back, and hips against a
wall with a 90-degree angle at the hips.
• Place one hand over the other and slowly reach forward as far as you can with arms fully
extended. Keep head and back in contact with the wall. A partner will slide the measuring
stick on the bench until it touches the fingertips.
• With the measuring stick fixed in the new position, reach forward as far as possible, three
times, holding the position on the third reach for at least 2 seconds while the partner
records the distance on the ruler. Keep the knee of the extended leg straight (see
illustration).
• Repeat the test a second time and average the scores of the two trials.
2.2 Test: Zipper Test

Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape Procedures:
• Raise your arm, bend your elbow, and reach down across your back as far as possible.
• At the same time, extend your left arm down and behind your back, bend your elbow up
across your back, and try to cross your fingers over those of your right hand as shown in
the accompanying illustration.
• Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus. If
they fail to meet, score as a minus. Score as a zero if your fingertips just touch.
• Repeat with your arms crossed in the opposite direction (left arm up). Most people will find
that they are more flexible on one side than the other.
2.3 Test: Trunk Rotation

Purpose: To measure trunk flexibility
Equipment: Ruler, Measuring Tape
Procedures:
• Tape two yardsticks to the wall at shoulder height, one right side up and the other upside
down.
• Stand with your left shoulder an arm’s length (fist closed) from the wall. Toes should be on
the line, which is perpendicular to the wall and even with the 15-inch mark on the
yardstick.
• Drop the left arm and raise the right arm to the side, palm down, and fist closed.
• Without moving your feet, rotate the trunk to the right as far as possible, reaching along
the yardstick, and hold it 2 seconds. Do not move the feet or bend the trunk. Your knees
may bend slightly.
• A partner will read the distance reached to the nearest half-inch. Record your score.
Repeat two times and average your two scores.

• Next, perform the test facing the opposite direction. Rotate to the left. For
this test, you will use the second yardstick (upside down) so that, the greater
the rotation, the higher the score. If you have only one yardstick, turn it right
side up for the first test and upside down for the second test.
Flexibility Rating Scale

Modified Sit and
Zipp er Test Trunk Rotation
Rea ch
Fitness Category Men Women Men Women Men Women
Right Left Right Up Left
Up Up Up
High Performance zone 16+ 17+ 5+ 4+ 6+ 5+ 20+ 20.5+
Good Fitness Zone 13-15 14-16 1-4 1-3 2-5 2-4 16-19.5 17-20
Marginal Zone 10-12 11-13 0 0 1 1 13.5-15.5 14.5-16.5
Low Fitness Zone <9 < 10 <0 <0 <1 <1 <13.5 <14.5
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Loose Leaf
Edition 11th Edition. McGraw-Hill, New York
3. Component: Cardiorespiratory Fitness

Test: 3 Minute-Step Test
Equipment: 16 1/4 inches step box or bench, stopwatch, metronome or cadence tape Procedures:
 Allow the subject to practice the stepping to the metronome cadence, which is set at 96 beats
per minute for men and 88 beats per minutes for women.
88 beats per minute timer https://www.youtube.com/watch?v=Ln9rNK1eeBg
96 beats per minute timer https://www.youtube.com/watch?v=SZOvr7mNUtM
• The student steps up and down on the platform at the given rate for a total of 3 minutes.
• The student immediately stops on completion of the test and remain on a standing
position. Starting within 5 to 20 seconds recovery, take the heart rate for 15 seconds.
Convert recovery heat rate to beats per minute. (multiply 15 seconds heart rate by:
Scoring: Maximal oxygen uptake (VO 2max) in mL/kg/min is estimated according to the
following equation:
Men:
VO2max = 111.33 – (0.42 x recovery heart rate in bpm)
Women:
VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)
Example: The recovery 15-second heart rate for male following the 3-minute step test
is found to be 39 beats. His VO2max is estimated as follows:
15-second heart rate = 39beats
Minute heart rate = 39 x 4 = 156bpm
VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min
Fitness Classification
(Based on VO2ma in mL/kg/min)

Male
Age Excellent Good Average Fair Poor
<29 >53 44-52.9 34-43.9 25-33.9 <24.9
30-39 >50 42-49.9 31-41.9 23-30.9 <22.9
40-49 >45 39-44.9 27-38.9 20-26.9 <19.9
50-59 >43 38-42.9 25-37.9 18-24.9 <17.9
60-69 >41 36-40.9 23-35.9 16-22.9 <15.9
>70 >38 33-37.9 21-32.9 13-20.9 <12.9
Women
Age Excellent Good Average Fair Poor
<29 >49 39-48.9 31-38.9 24-30.9 <23.9
30-39 >45 37-44.9 28-36.9 20-27.9 <19.9
40-49 >42 35-41.9 25-34.9 17-24.9 <16.9
50-59 >40 34-39.9 22-33.9 15-21.9 <14.9
60-69 >37 33-36.9 21-32.9 13-20.9 <12.9
>70 >35 31-34.9 20-30.9 12-19.9 <11.9
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for
Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
4. Component: Muscular Strength and Endurance

Muscular strength refers to the ability of a muscle to exert maximum force against
resistance while muscular endurance is the ability of a muscle to exert submaximal force
repeatedly over time.
4.1 Test: Flexed Arm Support (Static)
Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet
Procedures:
Women: Support the body in a push-up position from the knees. The hands should be
outside the shoulders, the back and legs straight. Lower the body until the upper arm is parallel
to the floor or elbow is flexed at 90 degrees.
Men: Use the same procedure as for women except support the push-up position from
the toes instead of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees
position as long as possible, up to the 35 seconds.
Static Endurance Rating Scale (Flexed Arm Support)

Rating Score in Seconds
High Performance zone 30+
Good Fitness Zone 20-29
Marginal Zone 10-19
Low Fitness Zone <10
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, LoosLeaf Edition 11th Edition. McGraw-Hill, New
Yorke
4.2 Test: Curl Up (Dynamic)

Purpose: To measure the muscular strength and endurance of abdominal
muscle. Equipment: Mat or carpet
Procedures:
• Sit on a mat or carpet

with your legs bent more than
90 degrees so your feet remain
flat on the floor (about half way
between 90 degrees and
straight).
• Make two tape marks 4 ½
inches apart or lay a 4 ½-inch
strip of paper so that the finger
tips touch one tape mark (or
other side of the paper).
• Keeping your heels in
contact with the floor, curl the head
and shoulders forward until your fingers reach 4 ½ inches (other side of the strip)
• Lower slowly to beginning position. Repeat one curl-up every 3 seconds. Continue until every
3 seconds.
• Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if
one is used. The second assure that the head returns to the floor after each repetition.
Dynamic Muscular Endurance Rating Scale

Age: 17-26 Age:27-39
Rating Men Women Men Women

High Performance zone 35+ 25+ 34+ 24+
Good Fitness Zone 24-34 18-24 23-33 17-23
Marginal Zone 15-23 10-17 14-22 9-16
Low Fitness Zone <15 <10 <14 <9
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach, Loose Leaf
Edition 11th Edition. McGraw-Hill, New York

What do you think is the significance of physical fitness testing in your own personal life,
most especially during this time of pandemic?
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I. Direction. Encircle the letter of the best answer that corresponds to the following questions or statements.
1. It a series of quantitative measurements of the muscle, bone, and adipose tissue used to measure the
composition of the body
a. Fitness Test b. Body Composition c. Assessment d. Anthropometry
2. In order for an individual to reduce risk of serious health problems, you have to achieve and maintain
ideal Body Mass Index (BMI) which ranges _______ to ______.
a. 30.0 to 34.99 b. below 18.5 c. 18.5 to 24.99 d. 25.0 to 29.99
3. Jennifer is a high school student who wants to learn how to swim. What health related components
are primarily needed to develop to achieve her goal?
a. Body Composition and Flexibility b. Coordination and Balance
c. Power and Speed d. All of the above
4. In order to be successful in a triathlon competition, you must have high level of:
a. Cardiorespiratory Fitness b. Health-related Fitness
c. Skill-related Fitness d. b and c
e. All of the above
The following physical fitness tests are done to measure:
5. Flexibility of the lower back and hamstring muscles on the back of the thighs.
a. Push-up b. Coin Catch c. Curl-up d. Sit and Reach
Activity 3. Health-Related Fitness Tests (Pre-Test)

Name:____________________________ Section:_______ Date:_________ Group no._____
Procedures
1. Read the direction of each of the health-related fitness described in the guide manual given.
2. Take tests that are possible to be conducted given the time, equipment, and the space available.
3. Be sure to warm-up before and cool down after the tests.
4. It is alright to practice the tests before trying them. However, you should decide ahead of time
which trial you will use to test your health-related fitness.
5. After completing the tests, write your scores in the appropriate places in the results section.
6. Determine your rating for each of the tests from rating charts in the source materials by shading
the circle that corresponds to your score.
Body Composition
Body Mass Index Health Risk Increased Low Very Low Increased High Very High Extremely
High
Classification Underweight Acceptable Acceptable Overweight Obesity I Obesity II Obesity III

Score
_____ kg/m2 o o o o o o o
Fitness Category
Needs
CARDIO RESPIRATORY FITNESS Excellent Good Average Fair
Improvement
Step Test _____ beats
15 sec recovery heart rate
VO2max _____ mL/kg/min

o o o o o
FLEXIBILITY Score High Good Marginal Poor
Modified Sit and Reach

Left _____ inches
o o o o
Zipper Test
Right _____ inches
o o o o
(Finger Touch)
Left _____ inches
o o o o
Right _____ inches
o o o o
Trunk Rotation
Left _____ inches
o o o o
o o o o
inches
Right _____
MUSCULAR STRENGTH & ENDURANCE High Good Marginal Poor
Flexed-arm support (static):

Women in knee position and men in _____ seconds o o o o full support position
CurlAbdominal Muscles-up/Crunches _____ repetitions o o o o
This is to acknowledge and certify that the data provided herein are true and correct.
________________________________________
Signature over printed name/ Date
Student
________________________________
Signature over printed name/ Date
Witness/Guardian
The Four Fitness Zones
High-Performance Zone Reaching this zone provides additional health benefits and is
important to high-level performance. However, high performance scores are hard for

some people to achieve, and for many people high-level performance is not
important. So reaching this zone may be more important to some than
others.
Good Fitness Zone If you reach the good fitness zone, you have enough of a
specific fitness component to help reduce health risk. However, staying
active (in addition to reaching this fitness zone) is important.
Marginal Zone Marginal scores indicate that some improvement is in order, but you are nearing minimal
health standards set by experts.
Low-Fit Zone If you score low in fitness, you are probably less fit than you should be for your own
good health and wellness.
In two or three paragraphs, kindly describe your feelings about your current healthrelated
fitness status. Comment on the areas in which you did well or did not well and the meaning of
these findings. Moreover, briefly discuss your plan on how you will improve your current fitness
level by the end of this semester.
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• Fitnessgram Back Saver Sit & Reach Test (using ordinary box and ruler)
https://www.youtube.c om/watch?v=sFi_RgN1kG s
 Fitnessgram Back Saver Sit & Reach Test

https://www.youtube.com/watch?v=sFi_RgN1kG s
 The 5 Components of Health Related Fitness

https://www.youtube.com/watch?v=eCJovVdQgV w
• The complete FITNESS TEST list https://www.topendsports.com/testing/tests/
REFERENCES
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle
Approach, Loose Leaf
Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for Fitness
& Wellness,Fourteenth Edition. Cengage Learning, USA
Hoeger, Werner W.K. and Hoeger, Sharon A. (2013) Fitness and wellness, international edition. Wadsworth ,
Cengage Learning, USA.
Hoeger, Werner W.K. and Hoeger, Sharon A. (2009) Lifetime physical fitness and wellness, A
personalized program, 10th edition. Wadsworth , Cengage Learning, USA.
Wellness Tools. Retrieved from https://www.nestle.tt/nutrition-health-wellness/wellness-tools
Kyle Casadei & John Kiel (January 28, 2020). Anthropometric Measurement. Retrieved
from https://www.ncbi.nlm.nih.gov/books/NBK537315/
The 8 Dimensions of Wellness. Retrieved from http://www.ou.edu/wellness/8-dimensions-of-wellness
““Courage is not the absence of fear, but the triumph over it.”
– Nelson Mandela”
Chapter 3. INTRODUCTION AND LEGAL BASIS

LEARNING OUTCOMES
1. show understanding on the legal mandates of Arnis as ―National Sport and Martial Art of the
Philippines‖;
2. demonstrate appreciation on the rich history of Arnis;
3. discuss the benefits of Arnis as physical activity; and
4. execute the proper pugay in Arnis as show of respect.
OVERVIEW
In this chapter, you will discover the rich history of Kali, Eskrima, or Arnis since
prehispanic period. Further, it will provide discussion on the legal mandates declaring Arnis as
national martial art and sport. You will also understand the benefits of arnis, six cardinal
principles or Anris, essential equipment, and proper courtesy or pugay.

COURSE MATERIALS
Legal Mandates
THE LEGAL MANDATE OF ARNIS IS CONTAINED IN REPUBLIC ACT NO. 9850
ALSO KNOWN AS AN ACT DECLARING ARNIS AS THE NATIONAL MARTIAL ART
AND SPORT OF THE PHILIPPINES
Be it enacted by the Senate and House of Representatives of the Philippines in Congress assembled:
SECTION 1. It is the policy of the State to inculcate patriotism, nationalism and appreciation of
the role of national heroes and symbols in the historical development of the country.
Furthermore, the State must give priority to education, science and technology, arts and culture,
and sports to foster patriotism and nationalism, accelerate social progress, and promote total
human liberation and development.
SEC. 2. Definition of Amis. - Arnis, also known as Eskrima, Kali, Garrote and other names in
various regional languages, such as Pananandata in Tagalog; Pagkalikali, Ibanag; Kabaraon
and Kalirongan, Pangasinan; Kaliradman, Bisaya; and Didja, Ilokano, is an indigenous Filipino
martial art and sport characterized by the use of swinging and twirling movements, accompanied
by striking, thrusting and parrying techniques for defense and offense. This is usually done with
the use of one (1) or two (2) sticks or any similar implements or with bare hands and feet also
used for striking, blocking, locking and grappling, with the use of the same principle as that with
the canes.
SEC. 3. Arnis is hereby declared as the Philippine National Martial Art and Sport. The official
adoption of arnis as the national martial art and sport shall be promulgated by inscribing the
symbol of arnis in the official seal of the Philippine Sports Commission and by making it as the
first sport competition to be played by participating teams on the first day in the annual Palarong
Pambansa. The Philippine Sports Commission shall be the lead agency to implement the
provisions of this Act.
SEC. 4. The Department of Education, the National Commission for Culture and the Arts,
and the Philippine Sports Commission shall promulgate the necessary rules and regulations to
carry out the provisions of this Act.
SEC. 5. Any provision of law, decree, executive order, rule or regulation in conflict or
inconsistent with the provisions and/or purposes of this Act is hereby repealed, amended or
modified accordingly.
SEC. 6. This Act shall take effect fifteen (15) days after its complete publication in the
Official Gazette or in at least two (2) newspapers of general circulation.

Historical background
Presas E. (1996) and Presas R. (2009)
Arnis can be traced from the ancestors of the Philippines' aboriginal inhabitants -the
Negritos or Aeta who came from the Asian mainland, crossing shallow seas and land bridges.
Arnis evolved from a bladed weapon into its present systematic martial arts which for span a
history of over a thousand years. The scarcity of written records and the archipelagic nature of
our country caused the art’s fragmented development across the ages, making it difficult for the
researchers to establish its chronological line of descent to the modern times. This art was
practiced primarily for self-defense by the pre-Spanish Filipinos who were noted for their friendly
nature and legendary hospitality.
Arnis used to be known as “Kali”, an ancient Malayan word which implies a large bladed
weapon longer than knife, Kali must have been derived from Tjakalele which is a native fencing
in Indonesia. But it must be noted that fighting is inherent to man since one of the purposes of
life is its preservation. Men fight against beast with club or with their bare hands, until man fights
against man. This form of fighting developed into a method of fighting until it became an art.
Sources tell us that the Philippines once had link with the Asian countries like China and
Japan which led to cultural penetration. However their influence on Filipino life was mainly
economic and there were no traces that the art of Arnis originated from them.
The Alamat ni Maragtas

Source:http://www.mts.net/~pmorrow/marag_f.htm
Another historical record, although legendary is the Legend of Maragtas. The writing
contains two parts. The first part deals with the culture, tradition, and organization of Aetas in
Panay. While the second part tells about the ten Bornean Datus. Indonesia was once, in ancient
times a part of Sri Vishayan and Majapajit empires whose spheres influence reached the
Philippines. It is possible that ten Bornean Datus with their families and armies with the tyranny
of Datu Makatunaw purchased the island of Panay in the 13 th century. During that period Kali
was taught in a school called Bothoan as part of their education.
Soon, Filipinos became expert in the use of bladed weapons and daggers. This is
especially true of the Muslims in Mindanao and Sulu who have a special inclination for these
weapons. A testimony of the Muslim’s love for the bladed weapon is the great variety of their
knives which include the Kris, Kalis, Laring, Barong, Gunong, Kampilan, Gayang, and Panabas.
Circumstantial evidence infers that Lapu-lapu was a kali expert on April 27, 1521,
Lapulapu felled the great Spanish navigator and warrior Pigafetta Magellan, with a bladed
weapon (Kampilan) thus marking the Filipino’s first victorious stand against foreign invader.
In 1564, another conquistador, Miguel Lopez de Legaspi with his men landed in Abuyog,
Leyte. They were treated to a feast and shown a sample of the early Filipino’s skill in combat with
Kali.
Kali became so popular during the early days that it was known as the sport of kings and
of the members of the royal blood. Kali declined in popularity as early as 1596 when the Spanish
authorities discouraged, and eventually banned the practiced of the art in 1764. They said that
Filipinos were so engrossed in the art that they left their lands untilled. The
Spaniards also stated that the practice of the art also led to serious physical
injuries and even death.
In 1673, the friars introduced the moro-moro, socio religious play dramatizing the
triumph on the Christian Spaniards over the Muslim.
The play called for the use of fighting techniques using a sword and the Filipinos again
had a chance to practice the art. Interest in Kali was revived. In the said play, the Spanish
soldiers were supposed to wear Arnes, a Spanish word for the English Harness. From the word
Arnes came the present ARNIS-- a tagalong orthographic translation of the Spanish Arnes.
However some regions retain the word Kali. When the American took control of the Philippines,
they organized sports and introduced physical activities. The practice of the art of Arnis was
neglected because Filipinos were so engrossed with the western sport.
Before Arnis would die a natural death, oriental fighting arts attracted the attention of the
world. The propagation of oriental fighting arts in the world contributed to the resurgence of the
art of Arnis. Modification of Arnis techniques was also made for utmost effectivity until a new way
of arnis fighting was introduced which is now called the ―Modern Arnis‖ or ―Presas Arnis‖
Modern Arnis is the system of Filipino martial arts founded by the late Remy Presas as
a self-defense system. His goal was to create an injury-free training method as well as an
effective self-defense system in order to preserve the older Arnis systems. The term Modern
Arnis was used by Remy Presas' younger brother Ernesto Presas to describe his style of
Filipino martial arts.
Equipment
Plain Rattan Sticks

· Ideal for Arnis forms (Anyo) training and Competition
· Size: 28‖inches long for College Level
10 Benefits of Arnis as Physical Activity
1. Total body workout: Martial arts are a high-aerobic workout that uses every muscle
group in the body. Your stamina, muscle tone, flexibility, balance and strength will all
improve through martial arts.
2. Healthy lifestyle: Due to the total-body nature of a martial arts workout, tons of
calories are burned during every class. However, you’ll also find that your natural
eating signals become better regulated, so food cravings will disappear and you’ll eat
less as a result.
3. Self confidence: Due to the goal setting, positive encouragement and respect for
values that are part of all martial arts programs, the greatest benefit usually reported
by martial arts students is greater self-confidence. You become more comfortable in
all situations – whether you’re in danger or simply doing a task that
takes you beyond your comfort zone — and you’ll discover you can
accomplish anything you set your mind to.
4. Improved cardiovascular health: Research has found that the only real way to
improve the status of the cardiovascular system is by participating in activities that
stress the heart, such as martial arts.
5. Weight loss: A one hour session of moderate intensity martial arts can burn up to
500 calories.
6. Improved reflexes: Research has found that by participating in martial arts, you not
only improve your reflexes while performing the activity, but actually experience faster
reaction times during all activities of your life. This is very important in a number of
daily activities, such as driving.
7. Focus and stillness: As Bruce Lee pointed out, behind the punches, kicks and
knees, a true martial artist learns to sit with himself and see where his weaknesses
are. As a martial artist, your will learn what it is to be still, challenged and focused.
8. Teaches great morals and values: Martial arts wisdom has it that after consistent
practice, one becomes less impulsive and aggressive towards others. The Shaolin
moral code for example comprises 12 ethics, 10 forbidden acts and 10 obligations.
Patience, insight and calmness are considered pre-requisites of good Kung Fu. This
reminds students of the right attitude, frame of mind and virtues to strive for inside and
outside the studio.
9. Muscle tone: By participating in martial arts, you can greatly improve the amount of
muscle mass you have in your body. The higher your muscle mass, the higher your
metabolic demands will be, and subsequently the more calories you will burn each
day, thereby helping prevent obesity and promote weight loss. High levels of muscle
mass also lead to increased agility, thereby preventing falls as you age.
10. Better mood: Researchers have found that participating in a regular exercise routine
is one of the best ways to improve your mood. Performing martial arts is not only a
good way to relieve stress and frustration, but may actually help to make you happier.
The endorphins released by physical activity appear to be active in your body for as
many as four hours after exercise.
Six Cardinal Rules in Arnis

(Remy Presas, 1974)
The cardinal principle in Arnis is respect for one's opponent as a person and as a fighter,
and as a sportsman. It should always be remembered that an opponent is a human being with a
dignity as you have and worthy of respect. Also do not under rate his fighting ability
overconfidence would be costly, if not fatal, therefore never underestimate the ability of an
opponent. Sportsmanship on the other hand is the measure of a fighter or player. The laurels of
victory should never be worn with superiority but with humility. Victory is not a stamp of
invulnerability but rather a reason for magnanimity.
Besides these cardinal principles, there are other principles in Arnis that the students,
must remember these are: Character, sincerity, discipline, self-control, etiquette and student's
loyalty to his tutor.

1. Character - a violent person has no place in Arnis. Refinement in character
is important. A student must be taught the moral (and religious) values of
everything. It is an obligation of the teacher of Arnis to mold the character of
the student in such a way that his behavioral structure would be motivated
by righteous desire. It is what a man is that counts not the number of
trophies he won. In spite of the abetted fallacies of values of the present
world, it is who you are that will matter in the end.
2. Sincerity - sincerity for victory's sake is not the all--consuming end of an Arnis player. It
is the sincerity in him to his fellowman and to his art that makes him shine in the array of
men. The will to win maybe inculcated, but such tutelage should never end after the tick
of the ultimate second in the game but beyond the canvass and the arena of competition.
The martial art of Arnis, it should be remembered, is a good medium of development
man's sense of dedication in all his everyday endeavor and involvement. Sincerity, is the
mother of trust and trust makes an institution of what has been shattered by doubts. A
man who is not sincere will never have a true friend.
3. Discipline - Arnis is a molder of discipline. Proper behavior in the sport and in life itself
will be the gauge of success. Personal discipline is important. The kaleidoscopic
invitations and temptations of life should never undermine man in his obligation to his art,
to himself and his fellowman. A student should learn to control himself in the pursuance
of his goal, not only to his art but also to life in general.
4. Self-control - losing one's head means defeat. One should learn to control his temper if
he hopes to achieve success in every endeavor. In Arnis, self-control is important for
without it, life and the good health of another may be lost. The possession of an ability to
kill or main a person should be handled with extreme caution and prudence. Man's clear
perception of things is anchored on his ability to control the outbursts of his inner self.
Provocation is dishonorable but hasty reaction to it is just as dishonorable if not
despicable.
5. Etiquette - etiquette is allied to the main cardinal rules in arnis. One's norm and standard
should never be imposed upon others. One should learn how to respect others. Giving
credence to the standard and ability of another person should or will best prepare
anybody in any endeavor. The pacific waters of human understanding will stay unruffled
if exercise of proper etiquette and respect whether it be in sporty competition or in life
itself is observed.
6. Student's loyalty - loyalty should be emphasized to the student, loyalty to the art, to a
fellow player, and to his teacher. Ingratitude to one is ingratitude to the other. A student
should be loyal to a fellow player because any disloyalty to him is disloyalty to the art
itself. More important, a student should be loyal to his teacher. Everything one has
learned is owned by him to his teacher. Personal whims should never cause one to be
ungrateful to where he owes everything he knows. Even if the ultimate aim of the art is
already achieved by a student that he can now manage on his own, he should never
forget the teacher who labored for him. In the skirmishes of things, the student should be
always loyal to him.
Life has shown us many treacheries committed in the name of greed and personal
gratification. This has no place in the art of Arnis or in
sports for that matter. A true sportman is always loyal to
his art and to the prime movers of the art. He sees with
gratitude in everything and everybody from whom he had
owed everything he knows. In this world of muck and
mire only those who look back with gratitude shall
succeed. Loyalty to the fundamental basis of his
achievements weighs for a greater measure in the merits of man. Ingratitude is
treachery and a traitor has no place in the forum of honorable men.
The Stick
1. Parts
2. Uses
3. Proper Grip
Proper Grip
The grip is considered the foundation of all fighting
techniques in Arnis. Proper grip is the secret to control the cane.
It develops proper timing, improves power, and speed in every
execution that is delivered.
The proper grip is made by holding the cane one fist
distance from the butting part and tightening one’s your fingers
around it with your thumb compressed against your fore finger.
Hold firmly when striking and the wrist must be pliable. Keeping
the wrist in this condition will assure that each execution will be
delivered with force and speed
Pugay
Being courteous or giving pugay at all times is one of the means of training in any kind of
martial arts. It is important that common courtesy is displayed between opponents. Remember
that we do not demand respect, but rather earn it. Courtesy means behavior marked by polished
manners or respect for one’s opponent and for the fundamental rules and principles of
sportsmanship.
In Arnis, courtesy or ―pugay‖ is executed in this manner: From starting position (open
stance) bring your left foot close to your right aiming 45 degrees angle, heels closed, and hands
at one fist distance from the butting part of the cane. Simultaneously bring the right cane in
vertical position to your left chest, bow your head slightly towards your opponent, and then back
to natural stance. Courtesy can be executed with two canes, by extending left arm at side,
shoulder level.

Direction: Read the questions below carefully and write your answer on the space
provided.
1. What are the significant contributions of Arnis as National Sport and
Martial Art to our culture and national identity?
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2. Based on your honest opinion, do you believe that the different government agencies
like Department of Education (DepEd) and Philippine Sports Commision (PSC), are successful
on their programs on the promotion of Arnis as national sport and martial art? Justify your
answer.
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I. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. It is the republic act declaring Arnis as the National Martial Art and Sport of the Philippines
a. RA 9851 b. RA9850 c. RA8950 d. RA 1998
2. Below are the different terms used for Arnis except______________.

a. Kali b. Eskrima c. Stick d. Kalirongan
3. It is the ancient Malayan term for Arnis.

a. Garrote b. Kali c. Eskrima d. Pananandata

4. He is a Philippine hero who fought against spanish invaders using kampilan. He is also
known as Kali expert.?
a. Jose Rizal b. Heneral Juan Luna c. Lapu-Lapu d. Diego Silang
5. Arnis came from a spanish word Arness whih means______________ in English.

a. Sword b. Weapon c. Harness d. Kali
II. Essay Test: In your own opinion, what do you think are the benefits that you can get from
Arnis as regular physical activtiy aside from physical wellness? (5points)
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Film Review
Instruction: Watch ―Eskrimador‖ at https://www.youtube.com/watch?v=nuYSuwAtuf4 by Kerwin Go.
It is a documentary film that discusses the history of Arnis in the Philippines and in
Cebu City. Submit a film review report using the format/template below. Submit your work in a
PDF file, using your surname as your file name followed by ARNIS (camaradorARNIS) or printed
using the film review sheet below.
1. Introduction
• In the opening of your review, provide some basic information about the film. You may
include film’s name, year, director, screenwriter, and major actors.
• Your introduction, which may be longer than one paragraph, should also begin to
evaluate the film, and it should allude to the central concept of the review. A film review
does not have to contain a thesis or main claim, but it should focus on a central analysis
and assessment.
2. Plot Summary
• Remember that many readers of film reviews have not yet seen the film. While you want
to provide some plot summary, keep this brief and avoid specific details that would spoil
the viewing for others.
3. Description
• While the plot summary will give the reader a general sense of what the film is about,
also include a more detailed description of your particular cinematic experience watching
the film.
• This may include your personal impression of what the film looks, feels, and sounds like.
In other words, what stands out in your mind when you think about this particular film?
4. Analysis
• In order to explain your impression of the film, consider how well the film utilizes formal
techniques and thematic content. How do the film’s formal techniques (such as
cinematography, editing, mise-en-scène, lighting, diegetic and non-diegetic sound, genre,
or narrative) affect the way the film looks, feels, and sounds to you? How does the

thematic content (such as history, race, gender, sexuality, class, or the
environment) affect your experience and interpretation? Also, do the formal
techniques work to forward the thematic content?
5. Conclusion/Evaluation
• The closing of your film review should remind the reader of your general
thoughts and impressions of the film. You may also implicitly or explicitly state whether or
not you recommend the film. Make sure to remind the reader of why the film is or is not
worth seeing.
ESKRIMADORS by
Kerwin Go
Name:____________________________ Section:_______ Date:_________ Group no._____
Film Review Worksheet
1. Introduction
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2. Plot Summary
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3. Description
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4. Analysis
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5. Conclusion/Evaluation
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Arnis | Local Legends
https://www.youtube.com/watch?v=VZKQloCKhao
I-Witness: Arnis athlete, ikinuwento ang aral na itinuro sa kanya ng Filipino martial art
https://www.youtube.com/watch?v=KD8ekJcP084
Master of Kali | Local Legends

https://www.youtube.com/watch?v=_GOFfw0jMHU

Kali Dokumentation (Englisch)
https://www.youtube.com/watch?v=bGNxRZOK8qE
REFERENCES
Good benefits of arnis
http://mynewbenefitsofarnis.blogspot.com/
Camarador, R.A (2013) PE 032- Arnis Manual for Students and Faculty. Colegio de San Juan de Letran-Calamba,
Philippines
Cardinal Rules or Principles in Arnis https://www.facebook.com/notes/arnis-malaysia/cardinal-rules-or-principles-in-arnis/
1896583337240270/ Presas, E. (1996) Arnis presas style and balisong). Pasay Manila. Ernesto Presas.
Presas, R. (2009) Modern arnis. ―philippine style of stick fighting‖., Philippines: National Bookstore
Soteco, A. (1997) A practical introduction to arnis in 12 easy lessons. Revised Edition. Philippines: Mary Jo Publishing
“A brave man, a real fighter is not measured by how many times he falls,
but how many times he stands up.”
– Rickson Gracie”
Chapter 4. SINGLE STICK: FUNDAMENTAL SKILLS
LEARNING OUTCOMES
1. participate in a moderate to vigorous physical activities;,
2. demonstrate the basic blocking techniques that corresponds to the different striking techniques;
3. identify and be familiarized with the six vital striking zones;
4. display self-confidence and patience as they perform the routine; and
5. exhibit accuracy and coordination in the delivery of the different twirling exercises.
OVERVIEW
This chapter will present the different basic skills in single stick. It covers the proper
execution of twirling exercises and warm-up, basic stances, six striking zones, six striking
techniques, and six blocking techniques.
COURSE MATERIALS
A. Wrist Exercise with Cane (Shaking)

Position: Arms forward holding the two canes at the middle.
Instruction:
1. Properly hold the cane at the middle, swing or shake the canes forward and back.
2. Try to control when swinging by holding it tighter to add tension on the wrist.
3. Make the movement (shaking /swinging) as fast as you can, while counting up to 10 counts.
4. Execute the routine in front, side, and up portions.
B. Crossed-Arms Swing
Position: Extend both arms at side while holding the two canes at the middle.
Instruction:
1. Properly hold the cane at the middle, swing your arms in front acrossyour chest.
2. Swing your arms alternately (right over left and left over light)
3. Execute the movement alternately, 10 times
C. Wrist Exercise with Canes (Twisting)
Position: Arms forward, holding the two canes at the middle.

Instruction:
1. Properly hold the cane at the middle, pointing vertically upward.
2. Twist the cane sideways. Try to control when swinging by holding it tighter to add tension on
the wrist.
3. Make the movement (twisting /swinging) as fast as you can, while counting up to 10 counts.
4. Execute the routine in front, side, and up.

D. Arm Raise
Position: Hold the two canes at the middle, right arm extended upward while the left
arm extended downward at your side.
Instruction:
1. Raise left hand holding the cane, while the right hand drop down at side.
2. Execute the movement alternately up and down.
3. Perform the movement 10 times.
E. Bending (side, front, and back)
Position: Stand in straddle stance, extend your arms upward holding the cane in both
ends.
2.
3.

Rhene A. Camarador, Lisa D. Camarador, John Estor
Instruction: (a. Side b. Front c. back)
1. From starting position, bend sideway right as far as you can while
still holding the canes. Perform the movement on the opposite side,
hold for 10 seconds on both sides.
Extend your arms forward, holding the canes, lean forward and hold for 10
seconds.
Place the canes at the lower back, holding it in both sides. Slightly bend
backward, and stay for 10 seconds.
F. Leg Raise
Position: Normal stance.
Instruction:
1. Raise your right leg as far as you can, put the cane on the top of the thigh. Hold
for 10 seconds.
2. After 10 seconds transfer the canes at the lower knee while still in the same
position, to add more challenge.
3. Do the same pattern on the left side.
4.
G. Overhead Circling
Position: Properly hold the cane, arms down at side, while the canes diagonally
2.
3.

1. From starting position execute a strike (R/L) diagonally upward.
After the strike, move the cane around the body, butt facing upward,
and then perform another strike (R/L) diagonally upward.
Execute the movement alternately right and left 10 times.
H. Cane Twirling (up and down)
Position: Properly hold the canes above the shoulders.

Instruction:
1. From starting position, bring both canes downward executing one twirling/wrist
circling (forward movement)
2. Bring both canes upward executing one twirling/wrist circling (backward
movement)
3. Repeat the movement 10 times, up and down.
pointing do wnward.
I. Alternate Cane Twirling (up and down)
Position: Properly hold the canes, right cane resting above the right shoulder while left
cane holding the down left at side.
2.
Instruction:
3.

Instruction:
1. From starting position, bring right cane downward executing one twirling/wrist
circling (forward movement)
While performing movement (a.) Bring left cane upward executing one
twirling/wrist circling (backward movement) Repeat the pattern alternately, 10
times.
2.
3.

J. Side to Side Strike, Single Twirling (up and down) Position: Properly hold
the canes above the shoulders.
Instruction:
1. From starting position, using right hand holding the cane, execute ―banda y banda‖
(strike side to side, horizontally),
2. After the banda y banda, withdraw the right cane pointing oblique downward. 3. Bring right
cane upward executing one twirling (backward movement)
4. Repeat the pattern on the opposite side. Do it alternately 10 times.
Basic Stances
“As a method of self-defense, one should know how to stand before he learns to fight.”
-Remy Presas
In martial arts, the distribution, foot orientation and body positions (particularly the
legs and torso) adopted when attacking, defending, advancing or retreating are known
as stance. The most widely used martial arts stance is a shallow standing squat. This
position is generally employed as it is a neutral and agile position from which both
attacks and defenses may be launched.
Proper body positioning maintains stability and balance in performing the different skills.
It also develops power and form in enforcing defensive and offensive fighting. A player
can never hope to fight effectively without knowing these fundamentals in Arnis.
1. Open Stance
Open stance is done by standing with both feet about shoulder
width apart. The knees should be straight, holding the stick
(both ends) on waist level about six inches away from the
body. It is commonly used when standing at ease during
training.
2. Straddle Stance Straddle stance is done by stepping left foot sideway-left, legs twice
the width of the shoulders, knees slightly bent. Distribute the weight evenly or put the
center of gravity on
both legs. Arms in
fighting position.
3. Forward Stance
(Right/Left) From
ready stance, move one foot (R/L) forward
maintaining both feet in parallel positions.
Knees should not be too bended otherwise,
it will be hard to maneuver. Rear leg is fully
extended with both feet flat on the ground.
Distribute the weight evenly on both legs.
Arms in fighting position.
4. Back Stance (Right/Left)

Starting with the open stance, move one
foot (R/L) backward with rear foot pointing
outward and front foot pointing forward
forming ―L‖ shape. Both legs are in a
5. Cat Stance straddle position with both feet flat on the
ground.
From back stance position, bring front foot in front of the rear foot,
toes pointing downward, transferring weight at
the rear foot. Arms in fighting position.
6. Cross Stance
Cross stance is done by stepping one foot
(R/L) across the other (R/L), knees slightly
bent.
Maintain weight at the center while arms are in
fighting position.

SIX (6) STRIKINGZONES
Zone6
Head or Crown,
Right and Left Clavicle and shoulder
Zone 2 Zone 1
Right Temple Left Temple
Right Side of the Neck Left Side of the Neck
Right Upper Extremity Left Upper Extremity
Zone 5
Anterior Part of the Body
(Stomach, Chest, Face,
Zone 4 Zone 3
Right Lower Extr
emity Left Lower Extremity
The six striking techniques are vital in Arnis. The learner is taught how to deliver the
strike, and where it should be delivered with power and accuracy. In order to learn the
techniques effectively, students should learn the different parts or zones of the body which
are considered as vulnerable. They are identified into six zones:
1. Left Temple, Left Side of the Neck, Left Upper Extremity

2. Right Temple, Right Side of the Neck, Left upper Extremity
3. Left Lower Extremity (L Knee)
4. Right Lower Extremity (R Knee)
5. Anterior Part of the Body (Stomach, Chest, Face, Groin and Testicles)
6. Head or Crown, Right and Left Clavicles and shoulder

6 Striking Techniques
In stationary right forward stance (fighting

stance), perform the six striking techniques in
sequence from1-6. Twisting of the trunk is a must
to provide power in each execution. Left hand
should always be placed high in front of the chest
1 2 level for defensive purposes.
1. Left Temple. From the

fighting stance, hold the stick with
one hand just above your right
shoulder. Deliver a diagonal
downward forehand swing to the left
temple at 1 o’clock, while keeping
the free hand on the chest for
defense position.
3 4 2. Right Temple. From the

fighting stance, hold the stick with
one hand just above your left
shoulder. Deliver a diagonal
downward backhand swing to the
right temple at 11 o’clock, while
keeping the free hand on the chest
for defense position.
3. Left Knee. From the fighting

stance, hold the stick with one hand
5 6 just above your right shoulder.
Deliver a powerful strike to the
lower left knee/leg. The aim of the strike is to throw your opponent off balance
and immobilize him.
4. Right Knee. From the fighting stance, hold the stick with one hand just
above your left shoulder. Deliver a powerful strike to the lower right knee/leg.
5. Thrust to the Stomach. This is a strong thrust to the anterior part of the
body (stomach, chest face) and can cause fatal damage to the
vital organs of the body. Deliver a thrust towards to the target point, which is the stomach.
6. Strike to the Crown. This is a straight downward overhead swing directed

towards the crown of the head (Right and Left Clavicle and shoulder) Hitting the
top of the head can immobilize your opponent, delivering damage to the brain and
throwing him off balance.

1 2
Six Blocking Techniques

In order to execute an effective defense, it is
a must to stand properly and achieve perfect
body balance. Balance and coordination are
needed to execute blocking techniqueS
effectively. These two can be achieved by
executing proper stance and body shifting
before making an attempt to block his
opponent's attack.
3 4
• Blocking technique no. 1.
Outward Block. Performed by bringing
the cane left forward supported by the
left hand, blocking an attack from zone
1.
• Blocking technique no.

2.
Inward Block. Performed by bringing the
5 6 cane, on the right side of the body,
blocking an attack from zone 2.
• Blocking technique no. 3. Downward Outward Block. Performed by

positioning the hand holding the cane above the right shoulder then swinging the cane
diagonally downward left to counter strike the opponent’s attack from zone 3.
• Blocking technique no. 4. Downward Inward Block. Performed by positioning

the hand holding the cane above the left shoulder then swinging the
cane diagonally downward right to counter strike the opponent’s attack from zone 4.
• Blocking technique no. 5. Vertical Block. Performed by raising the elbow of

the hand holding the cane to shoulder level while the other hand is in support doing an
outward-left swing to block strikes from zone 5.
• Blocking technique no. 6. Rising Block. Performed by raising the cane over
the head with left hand support to block the opponent's blow from zone 6.
Practice Drill 1: Same as the striking techniques, standing in right forward stance execute the
eight blocking techniques in sequence.
Practice Drill 2: Standing an open stance, step right and left foot (V Shape) forward
alternately in executing the block. The idea of moving left and right is to avoid direct hit
from the opponent. Thus, it develops coordination, timing, and good reaction time doing
the drills.
1. After learning the different basic skills in Arnis using single stick, what do you think is
the most essential skill that an Arnis practitioner should possess? Justify your reasons.
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2. Kindly share your experiences in doing the activities or drills. Did you find them
difficult or challenging? After doing the activities, what are the values that you learned from
them?
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Activity 2. Performance Test
Practical Test
(Twirling Exercises)
Instruction:
Create a group with 4-5 members each. Each group will create a 1-2 minute
routine combining the different twirling exercises. It will be presented in a form of
video presentation and will be viewed in synchronous or asynchronous method.
You can use video editing apps to edit your presentation submit it as a group. For
students who do not have means to collaborate with other classmates, individual performance is
advised.
CRITERIA:
50% Creativity and Mastery of the skills

Consistently uses the correct execution of the twirling exercises. Participants are well
balanced in actions, steps, stance, and movements. The delivery of technique is precise.
Creativity and inventiveness of the routine is observed without sacrificing the
effectiveness of the movements.
25% Stage Presence

Participants do not move around unnecessarily, and display discomfort or unease during
the presentation. Appropriately attired, appear well, groomed, and prepared to perform.
25% Effort
Consistently do his/her best with energy while performing the routine.
MILO Sports Clinic Online- Arnis: Week 1 (Introduction to Arnis) https://www.youtube.com/watch?

v=sxC_rv1K0Lg
Single Stick Twirling Exercises for Arnis/Kali/Escrima https://www.youtube.com/watch?v=jERsH53oFR0
Stick Twirling Tutorial | Filipino Martial Arts

https://www.youtube.com/watch?v=adUwOYudZ0Y
REFERENCES
12 Striking Techniques in Arnis – Basic Lessons
https://martialartskills.com/12-striking-techniques-in-arnis/#1_-_Left_side_of_the_head_attack Presas,
E. (1996) Arnis presas style and balisong). Pasay Manila. Ernesto Presas.
Soteco, A. (1997) A practical introduction to arnis in 12 easy lessons. Revised Edition. Philippines: Mary Jo Publishing
Camarador, R.A (2013) PE 032- Arnis Manual for Students and Faculty. Colegio de San Juan de Letran-Calamba, Philippines
“It’s not about being better than the other. It’s about being
better than you were yesterday”
Chapter 5 . INTRODUCTION TO ANYO

LEARNING OUTCOMES
1. demonstrate understanding of the basic principles in creating and performing an
Anyo presentation;
2. show creativity in creating and performing Creative Anyo in a form of competition;
3. perform with grace, rhythm, and coordination of movements while doing their own
creation; and
4. demonstrate discipline, patience, and mind focus in performing the different drills.
OVERVIEW
On this final chapter, you will learn how to develop your own Anyo (form) routine. In this
way you will showcase your creativity and talent in developing an artistic, choreographed,
prearranged sets of movements, offensive and defensive techniques using stick. Moreover, it will
also develop health related fitness as you engage and practice the routine.
COURSE MATERIALS
Basic form of Anyo

Arnis Anyo (form) is a demonstration of artistic,
choreographed, pre-arranged sets of movements, offensive and
defensive techniques using stick, wooden replica of a bladed
weapon or metallic un-bladed replica of a weapon. It is the result
of one’s creativity which utilizes the different skills learned in
arnis. Based on the skill level of the students, anyo can be a
beautiful execution of pattern movements, or a routine.
Originality, inventiveness and imaginativeness of the forms and
movements without sacrificing the effectiveness of the martial art
movements must be observed in creating the routine
Anyo can be an expression of one’s feelings and
emotions, like just as dance or other art forms. Students are
encouraged to create their own version of anyo as form of
practice and an outlet of their creativity.
There are different divisions; a. single weapon, b. double
weapon, and c. sword & dagger weapon categories, both in the individual and team events. The players
will be
1 ranked based2 on the scores
3 from the 4judges. 5 6
The playing area is a square measuring 10 meters by 10 meters with a 2-meters minimum free
zone around it, and a clear space without any obstruction up to a height of not less than 5
meters from the playing surface.
12 11 10 9 8 7
1 2 3 4 5 6

13 14 15
Anyo Isa
12 11 10 9 8 7
13 14 15
• From open stance, start with a pugay, and go back to open stance (1,2,3 )
• Giving the signal ―Anyo 1‖, performer shouts ―ha! Head face left. (4)
• Turning left side execute right forward stance, perform striking technique no.1 (L temple) (5)
• Continuously execute left forward stance, execute technique no.2 (R temple) (6)
• Turn left about by stepping left foot back across right, withdraw stick behind while extend
free hand in front. Execute technique no.3 (L knee) (7,8)
• Step right foot forward, execute technique no.4 (R knee) (9)
• Execute a pivot turn facing the audience, while standing R back stance. Execute technique
no.5 (Thrust to the stomach) (10,11)
• Step right foot forward, then execute technique no.6 (Crown). Shout ―ha!‖ (12,13 
End with a pugay (14,15)
Anyo Dalawa
• From open stance, start with a pugay, and go back to open stance (1,2,3 )
• Giving the signal ―Anyo 1‖, performer shouts ―ha! Head face left. (4)
• Continuously execute left forward stance, execute inward block (5)
• Continuously execute left forward stance, execute inward block. (6)
• Turn left about by stepping left foot back across right, withdraw stick behind while extend
free hand in front. Execute downward-outward block. (L knee) (7,8)  Step right foot
forward, execute downward-inward block. (R knee) (9)  Execute a pivot turn facing the
audience, while standing R forward stance. Execute vertical block. (10,11)
• Step right foot forward, then execute technique no.6 (Crown). Shout ―ha!‖ (12,13
• End with a pugay (14,15)
Activity 1. Performance Test
Practical Test
(Anyo 1-2)
Direction. The class will be divided into several groups. (3-5 members in each group).
Each group will be given 60-90 seconds to present their own creation. It will be presented in a
form of video presentation and will be viewed in synchronous or asynchronous method. You can
use video editing apps to edit you presentation submit it as a group. For students who do not

have means to collaborate with other classmates, individual performance is
advised. The criteria will be the following:
Criteria:
50% Mastery of the skills

Consistently uses the correct execution of the techniques. Participants are well
balanced in actions, steps, stance, and movements. The delivery of technique is precise.
25% Stage Presence

Participants do not move around unnecessarily, and display discomfort or any
form of extra movements during the presentation. Appropriately attired, appear well,
groomed, and prepared to perform are also included as stage presence.
25% Effort
Consistently do his/her best with energy while performing the routine.
Final Examination. CREATIVE ANYO
Direction: Each participant (individual/group) will be given a minimum of 1 minute and a

maximum of 2 minutes to showcase all the different skills learned in a form of Creative Anyo. It
will be presented in a form of video presentation and will be viewed in synchronous or
asynchronous method. The main routine or performance should not be cut and edited. You can
only add names or credits after the presentation. For students who do not have means to
collaborate with other classmates, individual performance is advised. The following criteria will
be the following:
Start of time: First PUGAY End of time: Last PUGAY.
Criteria:
40% Artistic Execution

Participants must display consistency and solidity in exhibition. The break and flow of
movements are used to maximize the effect, and emphasize the form of the presenter.

Creativity and inventiveness of the routine will be observed without
sacrificing the effectiveness of the martial arts movement. In addition, the
degree of difficulty or complexity of the movements in executing martial
arts techniques of the whole performance will be counted.
40% Stance and Delivery

Harmony and skillfulness of the movement of arms, legs, head, body, and weapons of
the performers. Participants are well balanced in actions, steps, stance, and movements.
The delivery of technique is precise.
20% Stage Presence

Participants do not move around unnecessarily, and display discomfort or unease during
the course of exhibition. It also includes appropriate attire, appearance, grooming, and
overall preparedness to perform.
Note: During Presentation, participants will be rated from 10 highest to 1 lowest. (3-5 judges)

 How To Do Anyo 1-3 | Modern Arnis | Arnis Training Tutorial
https://www.youtube.com/watch?v=ZHSSvXEog_4
2017 ARNIS FESTIVAL PERFORMANCE VIDEO SECONDARY STICK

 https://www.youtube.com/watch?v=btTLVjUPGt0
REFERENCES
Camarador, R.A (2013) PE 032- Arnis Manual for Students and Faculty. Colegio de San Juan de Letran-Calamba, Philippines
Presas, E. (1996) Arnis presas style and balisong). Pasay Manila. Ernesto Presas.
Soteco, A. (1997) A practical introduction to arnis in 12 easy lessons. Revised Edition. Philippines: Mary Jo
Publishing House, Inc. Quiapo Manila
GRADING SYSTEM
Class Standing 60%
• Reflective Essay
• Knowledge Test
• Performance/Practical Test
• Assignments
Midterm / Final Examinations 40%
100%
Midterm Grade + Final Term Grade = FINAL GRADING

2

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MR. DIOSEL R.

MR. ANGELITO C. DELGADO

Chapter 1. PHYSICAL ACTIVITY AND EXERCISE DURING PANDEMIC.................. 1

Chapter 2. HEALTH RELATED FITNESS ASSESSMENT........................................... 7

Chapter 3. INTRODUCTION AND LEGAL BASIS...................................................... 17

Chapter 4. SINGLE STICK: FUNDAMENTAL SKILLS............................................... 28

2 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Teaching Learning learning methods of the

5 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

6 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

7 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Promoting physical activity

Physical Activity and Exercise during Pandemic

8 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

The WHO recommends 60 min/day of moderate-to-vigorous physical activity for 6–17-

9 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

How can I stay physically active despite COVID-19 closures?

Activity 1. Reflective Essay

10 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Activity 2. Knowledge Check

11 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Suggested Media at Home

Chapter 2. PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES

12 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

In this chapter, review on the importance fitness assessment will be

Importance of Physical Fitness Assessment

Things to Consider in Self-Testing Activity

Measuring Health-Related Physical Fitness

14 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

2.1 2.2 2.3

2.2 Test: Zipper Test

2.3 Test: Trunk Rotation

15 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Flexibility Rating Scale

Edition 11th Edition. McGraw-Hill, New York

3. Component: Cardiorespiratory Fitness

16 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

4. Component: Muscular Strength and Endurance

Static Endurance Rating Scale (Flexed Arm Support)

4.2 Test: Curl Up (Dynamic)

• Sit on a mat or carpet

Dynamic Muscular Endurance Rating Scale

Rating Men Women Men Women

Activity 1. Reflective Essay

18 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Activity 2. Knowledge Check

The following physical fitness tests are done to measure:

Activity 3. Health-Related Fitness Tests (Pre-Test)

19 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

VO2max _____ mL/kg/min

Modified Sit and Reach

MUSCULAR STRENGTH & ENDURANCE High Good Marginal Poor

Flexed-arm support (static):

CurlAbdominal Muscles-up/Crunches _____ repetitions o o o o

The Four Fitness Zones

20 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

 Fitnessgram Back Saver Sit & Reach Test

 The 5 Components of Health Related Fitness

• The complete FITNESS TEST list https://www.topendsports.com/testing/tests/

Wellness Tools. Retrieved from https://www.nestle.tt/nutrition-health-wellness/wellness-tools

The 8 Dimensions of Wellness. Retrieved from http://www.ou.edu/wellness/8-dimensions-of-wellness

Chapter 3. INTRODUCTION AND LEGAL BASIS

22 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

23 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Name:________________________ Section:_ Date:___ Group no._