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LEARNING ACTIVITY 1
Name : ______________________________ Grade / Score: _______________
Grade & Section: ______________________ Strand / Track: _______________
Subject: _____________________________ Date: _______________________
Martial arts are commonly associated with East Asian cultures, but by no means it’s unique to Asia.
Japanese
Chinese
Korean
Brazilian
Philippines
Thailand
The martial arts which originated in JAPAN are shaped by the unique culture of this country,
including their samurai and sword-culture. In fact, the sword fighting martial art style of Kendo is the oldest.
Other types of Japanese martial arts include:
Jiu-Jitsu- A system of close combat that can be used in a defensive or offensive manner to kill or subdue
one or more weaponless or armed and armored opponents.
Aikido- A system of throwing, joint-locking, striking and pinning techniques, coupled with training in
traditional Japanese weapons such as the sword, staff and knife.
Judo- A system of unarmed combat, modern Japanese martial art, and Olympic sport. Judo is a
tremendous and dynamic combat sport that demands both physical powers and great mental discipline.
Kendo- A modern Japanese martial art, which descended from swordsmanship `(kenjutsu) and uses
bamboo swords (shinai) and protective armour (Bogu).
Karate- A striking art using punching, kicking, knee strikes, elbow strikes and open-hand techniques.
Goju-Ryu
Isshin-Ryu
Kyokushin
Shito-Ryu
Shorin-Ryu
Shokotan
Wado-Ryu
According to legend, the martial arts were introduced in China by the Yellow Emperor during the Xia
dynasty (2070 - 1600 BCE). Kung Fu the umbrella terms kung fu, kuoshu or wushu are multiple fighting
styles that have developed over the centuries in Greater China. These fighting styles are often classified
according to common traits, identified as "families" of martial arts.
Bajiquan
Choy Li Fut – Also known as Cai Li Fo.
Eagle Claw Kung Fu
Hung Ga – Also known as Hung Gar.
Leopard Kung Fu (Bao Quan)
Monkey Kung Fu (Hou Quan)
Praying Mantis Kung Fu
Shaolin Kung Fu
Tiger Claw Kung Fu (Fu Jow Pai)
Zui Quan
Korean martial arts are fighting practices and methods which have their place in the history of Korea
but have been adapted for use by both military and non-military personnel as a method of personal growth
or recreation.
Taekwondo- a Korean martial arts style focused primarily on punches, blocks, strikes and kicks.
Hapkido- a Korean martial arts style focused on punches, kicks, throws and joint locks.
Hwa Rang Do- a Korean martial arts that includes sparring, self-defense, weapons training and grappling.
A martial art of Brazilian origin that is based around a rhythmic, dancelike movement.
Brazilian Jiu-Jitsu A self-defense martial art and combat sport based on grappling, ground fighting and
submission holds. It focuses on the skill of taking an opponent to the ground, controlling one's opponent,
gaining a dominant position, and using a number of techniques to force them into submission via joint locks
or chokeholds.
Capoeira A Brazilian art form that combines elements of martial arts, dance, acrobatics, music and
spirituality. Born of the melting pot of enslaved Africans, Brazilian Indians and Portuguese influences. It is
known for its acrobatic and complex maneuvers, often involving hands on the ground and inverted kicks. It
emphasizes flowing movements rather than fixed stances; the ginga, a rocking step, is usually the focal
point of the technique.
Vale tudo (English: anything goes) are full-contact unarmed combat events, with a limited number of rules,
that became popular in Brazil during the 20th century, later begin an influence to the development of
Modern Martial Arts.
Luta Livre a Brazilian martial arts and combat sport created by Euclydes Hatem in Rio de Janeiro.Primarily
a mixture of catch wrestling and kosen judo, there is also striking with the hands, feet, knees and elbows.
Kombato a self-defense Military Martial Art created for the Brazilian Armed Forces (Mainly used by the
Brazilian Navy and Brazilian Marine Corps) and for bodyguards.
(Filipino: Sining panlaban ng Pilipinas) refer to ancient and newer modified fighting methods devised in
the Philippines. It incorporates elements from both Western and Eastern Martial Arts, the most popular
forms of which are known as Arnis, Eskrima, and Kali. The intrinsic need for self-preservation was the
genesis of these systems. Throughout the ages, invaders and evolving local conflict imposed new
dynamics for combat in the islands now making up the Philippines. The Filipino people developed battle
skills as a direct result of an appreciation of their ever-changing circumstances.
Arnis also known as Kali or Eskrima /Escrima, is the national martial art of the Philippines.The three are
roughly interchangeable umbrella terms for the traditional martial arts of the Philippines ("Filipino Martial
Arts")which emphasize weapon-based fighting with sticks,knives, bladed weapons, and various improvised
weapons, as well as "open hand" techniques without weapons.
Mano Mano from Spanish mano, meaning hand lit. Hand to hand Incorporates punches, kicks, elbows,
knees, headbutts, finger-strikes, locks, blocks, grappling and disarming techniques.
Suntukan also known as Pangamot in the Visayas and "Panantukan" in the USA) General term for hand-
based & punching techniques
Mano Mano from Spanish mano, meaning hand lit. hand to hand Incorporates punches, kicks, elbows,
knees, headbutts, finger-strikes, locks, blocks, grappling and disarming techniques.
Suntukan also known as Pangamot in the Visayas and "Panantukan" in the USA) General term for hand-
based & punching techniques.
Yaw-Yan or Sayaw ng Kamatayan (Dance of Death) Yaw-Yan closely resembles Muay Thai, but differs in
the hip-torquing motion as well as the downward-cutting nature of its kicks, and the emphasis on delivering
attacks from long range .The forearm strikes, elbows, punches, dominating palms, and hand movements
are empty-hand translations of the bladed weapons. There are 12 "bolo punches" which were patterned
from Arnis.
Thai history, the first Thai army was born out of a need to defend the kingdom and soldiers were taught
both armed and unarmed combat.
Muay Thai referred to as Thai boxing, is a combat sport that uses stand-up striking along with various
clinching techniques. This discipline is known as the "art of eight limbs", as it is characterised by the
combined use of fists, elbows, knees and shins.
Muay Boran (Toi Muay) is an umbrella term for the unarmed martial arts of Thailand prior to the
introduction of modern equipment and rules in the 1930s.
Silat is the collective term for a class of indigenous martial arts from the Nusantara and surrounding geo-
cultural areas of Southeast Asia.It is traditionally practised in Brunei, Indonesia, Malaysia, Singapore,
Southern Thailand, Southern Philippines and Southern Vietnam.
ACTIVITY:
LEARNING ACTIVITY 2
Name : ______________________________ Grade / Score: _______________
Grade & Section: ______________________ Strand / Track: _______________
Subject: _____________________________ Date: _______________________
PHYSICAL EXERCISES
Physical exercise is the performance of some activity in order to develop or maintain physical
fitness and overall health. They keep your heart, lungs, and circulatory system healthy and improve
your overall fitness. Exercise is a subset of physical activity that is planned, structured, and
repetitive and has as a final or an intermediate objective the improvement or maintenance of
physical fitness. Physical fitness is a set of attributes that are either health- or skill-related.
Physical activity encompasses all activities, at any intensity, performed during any time of day
or night. It includes both exercise and incidental activity integrated into daily routine.
Physical Aspects
Improve your brain health
Aid in weight management
Strengthen bones and muscles
Improve your ability to do everyday tasks
Reduce the risk of developing several diseases like type 2 diabetes,
cancer and cardiovascular diseases
Stretching Exercise
Stretching is a form of physical exercise in which a specific muscle or
tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt
elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle
control, flexibility, and range of motion.
e.g
Standing Lunge
Hamstring Stretch Pisiforms Stretch With Spinal Twist Triceps Stretch
Knee to Chest Stretch Seated Neck Release Back Stretch Reclining Bound Pose
By doing stretching , you can prevent having discomfort and injuries. It also prepare
yours muscles and joints to the upcoming activities. It can also prevent you from suffering muscles
spasms and strains.
The type of stretching matters when we’re talking about the best time to stretch.
Dynamic stretching, which involves movement, prepares your body for a workout. These stretches
before a workout include movement-oriented moves like cat-cow, down dog to runner’s lunge, or
thread the needle. On the other hand, static stretching (when you hold a position) helps your body
calm down after a workout, which helps jumpstart the recovery process. Ending your workout with
static stretches can help your mind relax and signal an endpoint to your workout. We'll be focusing
on static stretches in the moves below.
Warm-Up Exercises
Warming up essentially tells your body to prepare for exercise with light intensity or
low impact movements. A "warm up" may help reduce the risk of injury and soreness by pushing
your cardiovascular system to get your blood pumping and your body temperature higher.
Warming up before you begin any physical activity is important to make sure that you're actively
taking steps to reduce your likelihood of an injury and prepping your body for the upcoming stress
it's about to engage in. In addition, adding a warm up to your routine can help your body ease into
the upcoming workout with critical internal systems like your cardiovascular system and muscle
groups that will be heavily utilized in compound movements.
To be productive, a warmup should typically last 5-10 minutes and should be a lighter
version of the exercise you plan on doing. Warming up allows the blood vessels to expand which
allows the blood flow to pump to the muscles and provide oxygen to the ones that need it most
during the exercise.
Is an important transition, done after intense activity, to allow the body to gradually
return to resting or near-resting state.
e.g
Light jogging or walking Jumping Jacks
Squats Abdominal stretch
Knee jump Standing Quad Stretch
ACTIVITY:
Make a 15mins. Video of 3 Physical Exercises.
Explain the difference of those Exercises in your own perspectives.
LEARNING ACTIVITY 3
Name : ______________________________ Grade / Score: _______________
Grade & Section: ______________________ Strand / Track: _______________
Subject: _____________________________ Date: _______________________
Taekwondo rules are based on 5 tenets: to be courteous, have integrity, persevere, have self-
control, and display an indomitable spirit – all designed to ensure fair play. In a Taekwondo
contest, the goal is to land as many blows and kicks as possible on the opponent’s specified
areas. Many newbies to Taekwondo want to have a list of rules to learn before getting into the
practice, but it is much easier to learn the rules as you train. Once you get into the practice of
Taekwondo and are learning the various kicks, punches, and stances, the rules become clearer.
Most practitioners learn the rules fairly quickly.
While there are not a lot of rules to learn, there are some that need to be constantly kept in mind
when practicing or sparring in Taekwondo. Rules are designed to keep both fighters safe on the
mat, but also to ensure that fighters learn correct techniques for a “win” or overcoming an
opponent. Below are the Taekwondo rules to familiarize with:
ACTIVITY:
1. Recite the rules of taekwondo
2. Understand the rules of the game and rules of dojang
Each part of the body is assigned a scoring value, and each time a fighter impacts those areas in
different ways, a specific amount of points will be awarded.
The current and updated Taekwondo scoring system, according to World Taekwondo, is as
follows:
During a match, there are several judges observing the fight. A point can only be awarded to a
fighter if two or more of these judges record a hit.
a.The appeal Card is the means for the coach to object to a judgment of the refereeing officials
during the contest and request for a correction of the decision.
Note: The Appeal Card will only be available to the Advanced Categories.
b.The situations a coach can use the Appeal Card are the following.
●Penalties against the opponent for instances of falling down or crossing the boundary line
or attacking the opponent after “Kal yeo” or attacking the fallen opponent.
●Technical point
●Any penalty against own contestant
●Any mechanical malfunction or error in tome management.
●When the referee forgot to invalidate point(s) after “Gam-jeom” was given for the prohibited act.
●Wrong identification of fist attacking contestant by the judge.
●Head kick that is not scored.
c.When an appeal is requested, the assigned referees of the court will convene.
d.If the appeal is successful and the contestant request is corrected, the coach shall retain the
appeal right for the pertinent contest.
e.If the appeal is not successful,, the coach shall forfeit the right to appeal to the pertinent contest.
f.The decision of the convening referees is final and no further appeals during the contest or
protest after the contest will be accepted.
PENALTIES ( GAM-JEOM)
When watching a Taekwondo match, you might wonder how the judges get to a score that is less
than you originally noted yourself. That would be because of penalties that are also “scored”
during a match or fight. These are determined when a player does not follow the rules of
Taekwondo. The most common penalties occur for:
Stepping outside of the fight area.
Pulling an opponent onto the ground.
Pretending to be injured.
Turning a back on the opponent.
Pushing or grabbing onto an opponent.
Using more than just the feet to attack an opponent’s head.
In Taekwondo, it is quite different. A new round called a “Golden Point Round” is set up. Whoever
scores the very first point is awarded the win. This is unlike other sports where a complete set or
round would need to be played to determine the winner.
There are other instances where winners have been determined in different ways. In some cases,
the referee will decide to use the scores prior to deducting penalties to determine who the winner
is. This happens rarely but does happen.
Fighters can also earn a win by knocking out their opponent. It is not just a case of knocking the
opponent off his feet; he has to stay on the floor for no less than 10 seconds before it is
considered “game over”. This is called a “knockout”.
ACTIVITY:
First Evidence of Taekwondo over 2,000 years ago. The early history of Taekwondo shows
evidence of the art dating back to over 2,000 years ago. In 1935, a painting that was found on the
walls of a Korean royal tomb depicted what looks like people practicing martial art movements and
techniques. The age of the tombs can give away just how old Korean martial art forms are. How
old are the tombs? Historians believe that they were the Koguryo King tombs, which means that
they date back to anywhere between 300 AD and 427 AD.
600AD to 1,400 AD – From Subak to Taekkyon. From around 600AD to 1400 AD, Korea saw
many forms of martial arts being practiced, with Subak being the main form of martial art practiced
by most Korean citizens. Subak is a weaponless martial art often referred to as “open hand”
martial arts. The art was designed to develop both body and mind. This type of fighting actually
remained the main form of Korean martial arts until it evolved into Taekkyon in the year 1300.
Taekkyon is a full-contact martial art that involves dynamic and versatile footwork. This footwork is
based on agility and is called “pum balgi”, which describes how the steps work (stepping is done in
a triangular format). What is the main objective of this type of fighting? In Taekkyon, opponents
must use their hands and feet simultaneously to throw, trip, or unbalance an opponent.
Buddhist monks add spirituality to Korean martial arts.Buddhist monks were responsible for
adding a spiritual element to Korean martial arts. Unfortunately, while Korean martial arts had a
strategy, skill, and strength-building characteristics, they lacked in spirituality. Most martial arts
have a spiritual element that it is based on. During the time of the Silla Dynasty, Buddhist monks
were responsible for instructing the Hwarang warriors and brought their own element of spiritual
teachings combined with martial art training to the warriors.
Taekkyon is practiced in Korea until 1909. Since Taekkyon was introduced, Korea saw most of
its people practicing it regularly. It caught on quickly in the country and was vastly popular. In fact,
it was the most common form of martial arts in Korea until 1909, which is when Japan invaded the
country.
The ‘Grandfather’ of Taekwondo. This ancient martial art is actually the grandfather of
Taekwondo; at least that is what many Koreans believe. Taekwondo, as you know it today, is
actually a combination of Taekkyon and Karate, which was the style of martial arts imposed on the
Korean people when Japan occupied the country. For the sake of this piece, we won’t focus too
much on Karate’s influence on Taekwondo.
Silla Dynasty It is interesting to note that Taekkyon comes from Subak. Subak wasn’t a martial
art that was readily available to anyone and everyone. It was a style of martial arts exclusively
practiced by young religious men, elite military officials, and the Hwarang warriors in the Silla
Dynasty. This particular dynasty ran from 57 BC to 935 AD. After the fall of the Silla Dynasty, the
martial art was made available to all people, not just the elite and the ruling class. In fact, it very
soon became a common practice.
Joseon Dynasty Between 1392 and 1897, which was the Joseon Dynasty, Taekkyon became
less popular with the elite class. Some believe this is because it was becoming a common practice
among the lower classes. Most, also, seem to think that the upper class believed that the martial
art was better suited to the common class, while matters of intellectuality were for the elite. When
this change came about, the lower classes turned Taekkyon it into a competitive game and an art
to aid in combat.
1909 to 1945 – All forms of Subak and Taekkyon were banned. The Korean people suffered a
great loss; their martial arts were disallowed, and this lead to a generational gap in the teaching of
some arts. While Japan was in control of Korea, all forms of Subak and Taekkyon were prohibited,
which means that the population ceased practicing it. Only Japanese arts were allowed to be
practiced, such as Karate. During the Japanese occupation of Korea, all forms of indigenous
fighting were banned, and many thought that they became somewhat extinct.
Korea is liberated in 1945 and starts slowly reintroducing Korean martial arts. In 1945,
Korea was freed from Japanese rule, and amidst the rebuilding, the country started to reintroduce
various forms of martial arts. At the time, the Korean people wanted to remove signs of Japanese
culture from the country and so they planned to bring Korean traditional arts back into common
practice.
1945 to 1955 – The combination of several Asian martial arts became Taekwondo. During
the Korean War, which ran from 1950 to 1953, only one Master of Taekkyon, who had secretly
maintained his martial art practicing during the Japanese rule, survived.
His name was Son Deok-gi. It was his knowledge of the art that kept it alive and helped to revive
Taekkyon and create Taekwondo in the end.The martial art masters in the country wanted a return
to Taekkyon but also wanted to create something new that combined all the styles of martial arts
practiced by the people. And thus, Taekwondo was formed by General Choi Hong Hi. In April
1955, the new name of Taekwondo was chosen for what became Korea’s next most-practiced
martial art. From there, Taekwondo spread to the Western World.
ACTIVITY:
LEARNING ACTIVITY 7
Name : ______________________________ Grade / Score: _______________
Grade & Section: ______________________ Strand / Track: _______________
Subject: _____________________________ Date: _______________________
POOMSAE
A series of Taekwondo techniques connected together into a pattern of motions are known as
Taekwondo patterns (Poomsae in Korean or Kata for martial arts like Karate). Taekwondo
patterns are frequently utilized for fundamental training reasons to hone techniques and motions
and are intended to develop and solidify your skills.
The Taekwondo poomsaes are so designed to cope collectively with the outside threats in that
society has already developed into an organized group, weakening the necessity of solitary
individual defense measures. For the constituents of community, the practice and transmission of
techniques should be convenient and less complicated. In that sense, the poomsae has been
gradually systematized through practical experiences togther with the help of philosophical and
medical sciences.
It is believed that in ancient times the poomsae was practiced among the ruling class and the first
poomsae pattern appearing in the documents or monuments was around the first century, when
Koguryo reined the Han (Korean) race.
Definition of Poomsae
Each poom of the poomsae has been inherited through a long history of about 5,000 years, finally
as a product of scientific technique formulated on the basis of the traditional national spirit and
practical experiments. From the technical viewpoint, the poomsae itself is Taekwondo, and the
basic movements are no more than the preliminary actions to reach the poomsae. The Kyorugi is
a practical application of the poomsae and the Taekwondo spirit is manifested not in an abstract
mental philosophy expressed in the documents but in the actions of poomsae. Then, what is the
Taekwondo poomsae? The poomsae is the style of conduct which expresses directly or indirectly
mental and physical refinements as well as the principles of offense and defense resulting from
cultivation of Taekwondo spirit and techniques.
Significance of Poomsae
The poomsae is a series of movements for offense and defense techniques which can be
practiced and trained, even without presence of an instructor, in accordance with the fixed
patterns. Therefore, the poomsae has the merits, by its practice, to make the trainee enhance the
Kyorugi techniques and applied techniques including special techniques which can hardly be
practiced by the training of each separate basic movement alone.
The poomsae can be trained along the imaginary or drawn poomsae line, which marks the
position of foot and the line direction to move along.
Training
o The eyes
o Movement of the center of balance
o Low or high speed
o Strong or weak force
o Respiration
A completion of poomsae can be achieved through hard training following the 5 steps :
1. Pattern
The first step of training poomsae is to learn the pattern. Concentration of spirit, eyes, angles of
movements must be emphasized in addition to the accuracy of actions.
2. Significance
In the next step, the emphasis must be laid on the balance, strength and weakness, low or high
speed, respiration and poomsae line. The significance of movements, connection of pooms and
the complete poomsae must be learned correctly.
3. Practical Use
One must adapt what he has learned to his practical use, finding out the practicability.
4. Self Style
One must evaluate his findings about the effectiveness of what he has learned, comparing with his
bodily structure, speed, strength, muscle strength, impulsive power, points of emphasis in training,
etc., and moderate the techniques into his own style.
Categories of Poomsae
The poomsae are categorized by the technique, composition and points of stress, which are
classified each into 3 minor breakdowns.
1. Technique
The technique means the technical patterns of the entire poomsae. The essence of Taekwondo is
the martial art; therefore, the categorization of practicable patterns of techniques is important.
This contains more techniques of chagi and makki than are needed for practical use. Practicable
techniques must be selected among them in the course of training.
B. Poomsae containing practicable techniques
This includes practically used techniques only, which are classified into a series of chigi
techniques, a series of makki techniques and a balanced combination of chigi and makki
techniques.
This is classified into the basic course and the advanced course, in the advanced course, the
training of cultivating the inner strength of body by means of controlling the respiration is included.
The variations of techniques should be mastered through hard training.
2. Composition
The composition of poomsae movements is differentiated according to the proportion of poom and
technique, hand techniques and foot techniques, and seogi and its moving directions. Except for
certain special cases, the poomsae movements are equally distributed among all parts of the body
symmetrically between fore and back and between left and right. Therefore, the proportion of foot
techniques and hand techniques is the criteria to decide the composition of poomsae movements.
C. Poomsae in which hand techniques and foot techniques are evenly distributed.
3. Points of Stress
The poomsae is also classified by the extent of emphasis in favor of either strength or softness
and of either a slow movement or a fast movement. Strong but slow movements and speedy but
soft movements are included in the similar categories.
C. Poomsae well balanced in strength and weakness as well as in slowness and speediness.
However, the above methods of categorization are not absolute for the advanced course of
training.
Classification of Poomsae
Taegeuk poomsaes from 1(il) jang to 8(pal) jang are classified as Kup grader’s poomsaes and the
poomsaes from Koryo up to Ilyo as Dan-grader’s, i.e., black-belter’s poomsaes. The poomsaes
consists of basic movements and poom and they are so arranged to fit the frame of movement
direction, which is called the poomsae line. The poomsae lines are described after symbols or
Chinese characters.
For the diagrammatical description of each poomsae line, some phonetic symbols of the Korean
alphabet are used to mark the position of the trainee who exercises a poomsae practice.