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LESSON 3
FACILITIES AND EQUIPMENT OF ARNIS

INTRODUCTION
Sports equipment is also called sporting goods, the tools, materials, apparel, and
gear used to compete in a sport and varies depending on the sport. The equipment
ranges from balls, nets, and protective gear like helmets. Sporting equipment can be
used as protective gear or as tool used to help the athletes play the sport. Over time,
sporting equipment has evolved because sports have started to require more protective
gear to prevent injuries. Sports facility is the area where a sporting event will be held
(Wikipedia).
It is important to have good quality of facilities and equipment for the safety of the
athletes, and to prevent and lessen the impact of sports-related injuries.

LEARNING OUTCOMES
Distinguish the facilities and equipment of Arnis.
Give value to the facilities and equipment of Arnis

Let’s See What ‘s On Your Mind

Let’s Talk About It

What is the FIIT Principle?

F Frequency How often you exercise

I Intensity How hard you exercise

T Time How long you exercise

T Type What kind of exercise

The FITT Principle is one of the foundations of exercise, a set of guidelines that helps
you set up a workout routine for maximum benefit.

Frequency: How often you exercise

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In regard to exercise, this term refers to how often a particular workout activity
should be completed. For example, beginning weight-training workout programs
recommended lifting weights three days per week. Record both your overall and
specific activity workout frequencies, such as how often you lift weights and do
cardio. Overall exercise frequency refers to the total number of workouts of all
types of activities you complete.

Intensity: How Hard you work during exercise

Exercise intensity refers to how hard your body is working during physical
activity. Your health and fitness goals, as well as your current level of fitness, will
determine your ideal exercise intensity.
Gauging intensity by how you feel

Moderate Exercise Intensity

Moderate activity feels somewhat hard. Here are clues that your exercise
intensity is at a moderate level:
 Your breathing quickens, but you're not out of breath.
 You develop a light sweat after about 10 minutes of activity.
 You can carry on a conversation, but you can't sing.
Vigorous Exercise Intensity
Vigorous activity feels challenging. Here are clues that your exercise
intensity is at a vigorous level:
 Your breathing is deep and rapid.
 You develop a sweat after only a few minutes of activity.
 You can't say more than a few words without pausing for breath.
Gauging intensity using your heart rate
Another way to gauge your exercise intensity is to see how hard your
heart is beating during physical activity. To use this method, you first have to
figure out your maximum heart rate — the upper limit of what your cardiovascular
system can handle during physical activity.
You can calculate your maximum heart rate by subtracting your age from
220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum
heart rate of 175. This is the average maximum number of times your heart
should beat per minute during exercise.
Once you know your maximum heart rate, you can calculate your desired
target heart rate zone — the level at which your heart is being exercised and
conditioned but not overworked.
The American Heart Association generally recommends a target heart rate of:

 Moderate exercise intensity: 50% to about 70% of your maximum heart rate
 Vigorous exercise intensity: 70% to about 85% of your maximum heart rate
If you're not fit or you're just beginning an exercise program, aim for the
lower end of your target heart rate zone. Then, gradually build up the intensity. If

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you're healthy and want to exercise at a vigorous intensity, opt for the higher end
of the zone.
Time: How long you exercise

Time refers to the time of day you exercise and how long each session lasts.
For example, it’s recommended that to improve cardio-vascular fitness you’ll
need at least 30 minutes of non-stop exercise. For weight loss, more time is
required; at least 40 minutes of moderate weight bearing exercise. However,
when talking about the time required for muscular strength improvements, time is
often measured as a number of “sets” and “reps.” A typical recommendation
would be 3 sets of 8 reps.

Type: The type of Activity you are doing

Type refers to what kind of exercise you are doing. For example, you might do
cardiovascular activity (also known simply as 'cardio'), strength training, or a
combination of the two.
The type of exercise you choose will have a big effect on the results you achieve.
That’s why it’s important to know what you want to gain from your efforts.
For example, if you’re looking to improve your cardio-vascular fitness, then
exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics
and rowing are very effective. For weight loss, any exercise that using a majority
of your large muscle groups will be effective. To improve muscular strength the
best exercises, include the use of free weights, machine weights and body
weight exercises like push-ups, chin-ups and dips.

Examples:

Flexibility Muscular Cardio Agility Muscular

Endurance Respiratory Strength
Fitness

F Daily At least 3 At least 3 times / 2-3 times / 2-3 times/week

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(Frequency) In warm-up times / week week week

How often? and cool down (min. 24 hrs. Up to everyday
rest between
workouts)

I Stretch your Body Weight Bring heart rate Maximum 60-70% of

(Intensity) muscle until Resistance up to target level effort maximum
How hard do you you feel a Bands, light (60-85% of Max. strength (or
exercise? ‘stretch’ (if it weights Heart Rate) more depending
hurts, you’ve (%ages of 1RM MHR = 220-age on age and
gone too far) can be used “TALK TEST” experience)
depending on
age of
participant)

T Hold each 12-15+ reps Minimum of 20 5 – 10 reps. 1-3 sets

(Time) stretch for 30 3 sets minutes 8-12 repetitions
For how long do seconds. (minimum) (30 sec. -1 min.
you exercise? OR rest between
Do 3 sets of sets)
10 – 15
seconds.

T Specific to Isolating muscle Big muscle group Agility drills Own body
(Type) body part group to work movement that (e.g., zig zag weight
What kind of (e.g., to with body involves the running, Resistance
exercise do you improve weight as entire body. figure 8 tubing
do? hamstring resistance (or (E.g. jogging, running, Medicine ball
flexibility, you light weight) biking) agility ladder, Weight
have to do **all require agility machines
hamstring proper square) Free weights
stretches. instruction prior **all require
to exercise** proper
instruction prior
to exercise**

Let’s Do It!

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Direction: Create a training program by completing the FITT template below.

ENDURANCE STRENGTH FLEXIBILITY

 Every other day
 Every other day  Daily
Frequency
w/ weights  Warm Up
(How often?)

Intensity  8-12 exercises  8-12 reps  Hold 15-30 sec

(How hard?)  1-3 sets
 Body weight
Time
 30-60 min  15-30 min  10-20 min
(How long?)

Type
 Circuit training  Resistance  Static stretch
(Exercise
training  Control dynamic
Choices?)
stretching

Let’s Dig Up More

Direction: Identify the following. Write F for frequency; I for intensity; Ti for time and Ty
for type. Write your answer on the space provided.

Ty
1. Swimming
Ti
2. 2 mins
Ty
3. Biking
Ti
4. 1 mile
Ti
5. 3 set/ minute
F
6. Three times a week
Ti
7. 1 mile/ 5 minutes
F
8. Every morning
Ty
9. jogging
Ty
10. calisthenics
11. core exercise I

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Ti
12. 5 minutes
Ty
13. Circuit training
Ti
14. 5 punch/ 3 seconds
Ti
15. 1 km run

PATH FIT 1 – Movement Enhancement