St. Mary’s College of Tagum, Inc.

Teacher Education Program

LEARNING
MODULE

PHYSICAL EDUCATION 3

PROF. CLEO FAYE S. SILVERIO, LPT, MAED

PE PROFESSOR
 LEARNING CONTENT

What is Physical Fitness?

It is a physical condition when an individual has the capacity to do everyday tasks without a
feeling exhaustion. If ever he experiences fatigue, he can easily recover and can indulge further in any
chosen activity after a rest period.
You are considered physically fit of you can do your daily activities with vigor.

What is Physical Fitness important?

The physically fit person works without becoming over fatigued. He accomplishes his work with
a minimum of stress. He can face life’s problems with a relatively better outlook.
A physically active individual has the capacity to learn a variety of vigorous recreational pursuits.
He enjoys participating in outdoor and sports activities. His life is not all work but a balanced and
pleasurable experience.
Good physical health contributes to self-confidence and poise. It gives the person a feeling of
security. It enables him to mingle with people at work and at a play with satisfaction.

Health-related Components of Fitness

Given below are the most important measurable physical fitness components. The extent or
levels acquired attribute can determine the physical condition of a person.
1. Cardiovascular endurance- ability to exercise at an elevated heart rate for
designated time while supplying adequate oxygen to the body.
2. Body composition- a state in which body fat does not exceed 25 percent of the
total body composition.
3. Muscular Endurance- ability to exercise without tiring in a long period of time.
4. Muscular Strength- ability to exert force against resistance in a short period of
time.
5. Flexibility- ability to move joint with ease through the normal range of motion
and muscles to their fullest extent.

Skill-related Components of Physical Fitness

1. Agility - the ability to change direction quickly.
2. Balance - the ability to remain stable even when moving.
3. Coordination - the ability to use vision, touch and muscle sense.
4. Power - simply defined as the ability to release maximum strength.
5. Reaction time - the amount it takes to make a physical response once you see
the need to take in action.
6. Speed - the rate at which one covers distance in a short period of time.
Your physical fitness level will help determine the quality of your performance. You may be an
ordinary person, an athlete, or a dancer.
 To achieve a physically fit body, discipline is essential. Regular participation in vigorous physical
activities can do wonders in developing and maintaining a body fit to perform, enjoy recreational
pursuits, and meet life’s challenges.

Objectives of Physical Fitness

 To determine the health status and physical fitness of an individual through the
assessment of the 5 components of fitness.
 To help develop and establish an effective fitness program.
 To establish goals and motivation.
 To evaluate progress.
 To identify the strengths and weaknesses in relation to the physical fitness.

Individual, Dual and Team sports

Individual and dual offer benefits that team sports do not. In addition to promoting the
development of motor skills, agility, hand-eye coordination and endurance, individual and dual sports
combine physical fitness and mental development. Unlike with the team sports, a player’s success and
failure in individual and dual sports is totally dependent on his and partner’s ability. Individual and dual
sports athletes are completely responsible for every play and cannot rely on the help of the other
teammates; this build coping skills and resilience while developing self-esteem and confidence. Team
sports, on the other hand, every member must think and work with unity and cooperation, trust and
confidence to change tactics and strategies on a moment’s notice, and resolve their own conflicts in
order to win. It also teaches athletes to set goals and push themselves to reach their personal best. That
is the reason why sport is very important on our life and it is becoming more and more popular. Doing
sports keeps us healthy, relaxed, as well as maintains our figure and strengthens our patience and
endurance.

Arnis

History

The races that settled in the Philippines came from india, Southwest Asia, China and Indonesia.
The diversity of these cultures blended over the centuries, and produced common methods for
employing sharp swords, daggers and fire-hardened sticks in combat. One of the earliest known forms
was called “Tjakelele” (Indonesian fencing) or later referred to as “Kali”. When the Spanish invaded the
Philippines, they required firearms to subdue the native population. The fighting skills of native warriors
nearly defeated them. The Spanish soldiers dubbed the native stick and bladed fighting style “escrima”
also called “eskrima” (skirmish).
Similar to the haitori ban on the private ownership of arms that the Satsuma put on the
Pkinawans, Spanish subjugation of the Philippines prompted the practice of escrima to be outlawed as
well. As was so common in the history of fighting arts across the world, the fighting arts of Kali were
similarly preserved in secret. The natives accomplished the preservation of their art by disguising its
practice in the form of dances or mock battles staged in religious plays known as “moro-moro”. The
plays featured Filipinos, sometimes in religious plays known as Spanish soldiers, wearing “arnes”, the
harness worn during medieval times for armor. The blade-fighting forms and footwork were identical to
those used in escrima. The word “arnes” came to be pronounced “arnis” and the name stuck.
Arnis incorporates three related methods: “espada y daga: (sword and dagger), “solo baston”
(single stick); and “sinawali” (to weave), which uses two sticks of equal length twirled in “weaving”
fashion for blocking and striking. (term is derived from sawali, the bamboo matting woven in the
Philippines).

Modern History

Historically, Arnis incorporated three related methods: “espada y daga” (sword and dagger),
which employs a long blade and short dagger, “solo baston” (single stick); and “sinawali” (to weave),
which uses two sticks of equal length twirled in “weaving” fashion for blocking and striking (term is
derived from sawali the bamboo matting weaving in the Philippines). The popularity of arnis was clearly
observed through dialects in different regions: panandata (Tagalog); kalirongan (Pangasinense); dadja or
kabaraon (Ilocano); pagkali-kali (Ibanag); sinawali (Pampangeño), and kaliradman or pagaradaman
(Visayan). Eskrima, kali, estoque, tilakada, are other names of arnis.

At age six, Grandmaster Remy Amador Presas (Filipino arnis master and founder of modern
arnis) was already learning the fundamentals of Kali, the forerunner of modern arnis, arnis de mano. In
cebu, Presas, studied arnis under Rodolfo Moncal, Timoteo Arranga and Marranga’s instructor,
Grandmaster Venancio Bacon, all experts in arnis and the “Balintawak” style of stick fencing. In addition
to Arnis, Presad became proficient in judo, jujutsu, and karate. When Presas first travelled his country,
he took what he considered to be the most effective principles of each island style and combined them
his own knowledge of other martial arts.
Modern Arnis, as Presas term his system, incorporates empty-hand moves based upon the same
motions used in solo baston and sinawali. Unlike kali, his systems also use low kicks and takedowns for a
more well-rounded approach. Presas also insists on modernizing a particular training aspect traditional
in arnis: that of hitting your opponent’s hand or arm instead of his stick- a painful practice that was
tolerated the stick was just as good practice method and would obviously discourage far fewer students
of arnis, preventing many painful injuries.
Presas does not merely combine techniques, he encourages the individual student to adapt
arnis prinsiples to his own feel for each technique. The method should suit the person and not the other
way around. This is known simply as using the “flow”. The flow is Presas’ universal term for defining the
comfortable place where the movements of arnis and the individual human body meet for maximum
effectiveness; body and weapon blend to achieve the most natural fighting style based on an individual’s
needs and attitudes.
Arnis is a growing art, expanding in this country rapidly. Arnis tens to transcend stylistics
distinctions and discovery seems to be a primary benefit from the study of modern arnis, especially
under the methods of Grandmaster Remy Presas.
Fundamental Skills in Arnis

The stick in the principal weapon in learning arnis. It is made of rattan stick approximately 28-30
inches long and a diameter of around 1 inch.

Grip
The different ways of holding a stick
 2 inches from the line

 No extension downward

 6 inches from the base or butt

 Middle grip

 4-6 inches from the tip of “susi” or “daga” or knife

Mechanics in the Correct Way of Gripping the Weapon
 Hold your cane stick with your two hands it at the ends.
 Bring the cane up upward in front of you.
 Release your right hand transfer it to the left side of your hand holding the cane.
 Palm facing towards you, roll your fingers and press them on first and middle fingers,
holding it firmly but not too tight.
 When the wrist becomes flexible it adds speed and power then follow and try to strike
your stick.

Length of the Weapon

The length of the stick, or cane depends on the height and build of the practitioner. He
should measure the length of the arnis weapon depending upon the length of his arm.

Step 1
 Extend your right arm straight downward and straighten your forefinger.
 Measure your stick from the tip of your finger up to the shoulder level.

Step 2
 (Some arnis practitioner measure their cane from tip of the thumb to the throat)
 Extend your right arm to the right side of the body at shoulder level then measure your cane.
Step 3
 Some measure from 24-26 inches.
 Others’ from 28 to 30 inches, and others have a measurement of 90 centimeters or 1 meter.

Stance and Posture

Arnis is martial arts of self-defense. Prowess and stability are essential to succeed against the
opponents. Before fighting, one shoul learn the proper stance and posture to enable one to master
other skills.

o Straddle Stance
 Perform by sliding the left foot sideward
 The toe should point forward
o Forward Stance
 Perform by sliding the foot forward
 The toes should point forward
 The front leg should be bent while the leg at the back should be straight.
 It can be performed either by using the left foot in the left forward stance or by the right
foot in the right forward stance.
o Back Leaning Stance
 Put one leg forward and let the toe of your forward foot touch the ground at the same
time pivot at the back.
  It can be performed using either the left or the right
o Forward Leaning Stance-side Direction
 Perform by sliding the foot to the side bended knee, toes should point sideward.
 The other leg must be straight, similar to forward stance but the direction is different.
o Forward Leaning Stance-Facing the Back
 Perform as in forward stance but the direction of the body is at the back
 However, the eyes are focused at the opponent
o Cross Stance
 Perform by positioning the other leg forward.

Salutation or “Saludo”
Both figthers, as a courtesy and a sign of true gentleman, give salutation. There are mechanics
followed in executing the saludo.
 Hold the stick down the open leg facing each other.
 Close the leg by moving the left leg close to the right in 45 degree angle.
 Lift the stick to the chest wherein the butt is resting on the chest. The top of the stick is
pointing up.
 Take a bow together with the opponents or sparring mate, then go back to the original
position.

Twelve Striking Points

 The 12 vital striking points of the body
1. Left Ear
The purpose is to disturb and destroy the opponent’s concentration by smashing the left
side of his head. This area is fatal and can cause death or permanent injury to the brain.
2. Right Knee
To paralyze the opponent, to prevent him from plunging an attack towards you.
3. Left Knee
This striking point usually happens when you are in uncocked position with your stick.
Uncocked position usually happens when you carry stick in natural way at your side with the tip
pointing towards the ground, you can hit your opponent from the left knee going up. Hitting the
knee can paralyze your opponent.
4. Right Ear
Going down with same effect of the number one strike.
5. Thrust
Going upward hitting the torso. It is fatal.
6. Right Elbow
Horizontal strike to the right and left elbow.
7. Left Elbow
Raised upwards, the strikes are for the right and left ribs. It is paralyzing and can cause
death or permanent injury.
8. Thrust
(Solar Flexus) It is also fatal.
9. Right Collar bone or Right Clavicle
10. Heart
11. Left Collar Bone or Left Clavicle
It is fatal. The principle is like this: In every thrust, there must be a slash.
12. Crown or Head
It is fatal and can cause death or permanent injury.

Qualities of a Good Arnis Player

Techniques
A good player must have fundamental skills and knowledge of arnis basics like strikes, counter
attacks, sparring, disarming, and other hand movements. It also pertains to the footwork, blocking and
kicking.
Alertness and Awareness
A player must possess keenness of the mind and reflexes. He must also be sensitive to his
environment or situation. Hence, he must be physically and mentally alert to perceive and sense the
coming danger. This is to prevent an attack or assault; armed or unarmed that would put him in a very
disadvantageous situation. This would prevent anyone from danger or serious injuries.
Coordination and Concentration
 The boy and the mind should work together. The correct body movement is perceived in the
mind. A player must be trained not to shift his focus from any extraneous variables that might affect the
performance, particularly the concentration.
Speed
A player must exhibit a quick reaction and total body movement. Lightning speed as they call it
is one quality of the experts.
Power
Power is necessary to knock down or outclass the opponent.
Timing
A player should learn the exact hitting of the target or meeting the target at the exact time
without being delayed. Anticipation of the movement is necessary.
Proper Delivery of Strikes
A player should learn the effective blow, kick, and contact of the stick towards the opponents. It
is also the determining factor for the judges to give the scores depending on the delivery on the vital
points that you strike.
Endurance and Stamina
It is the ability of a player to withstand pressure for a long period of time without undue fatigue
or with reserved energy for the next activity.
Determination
In every game the will to win and dedication to fight at your best no matter what the odds are is
the key to success. It is the 100% trust in yourself and the people around you, particularly your coach,
mentor and people that inspire you to work hard. Fear and doubt are always beaten by your hunger to
win and this will lead to confidence within self.
Confidence
A player should know how to properly carry himself inside and outside the arena. But avoid
overconfidence for it might lead to distraction of downfall.
Yelling
The yelling is an expression of power and courage. It is also the releasing of tension, anger and
fear. It also adds power, strength, and courage to fight your enemies, and to demoralize the opponent.