Health Optimizing

Physical Education
H.O.P.E 2
Quarter 3 and 4 – Module 3:
Sets FITT goals based on
training principles to achieve
and/or maintain HRF.

46
 What I Need to Know

This module was designed and written with you in mind. It aims to teach the
basic movements of Solo Baston (single stick) in order to promote Arnis, Kali,
Escrima, and Anyo especially among the youth today. It also seeks to impart the
positive values and discipline that come from the practice of these martial arts.
This module hopes to contribute to the preservation of our authentic Filipino
fighting culture and traditions, in honor of our heroic ancestors.
The module is divided into two lessons, namely:
 Lesson 1 – Combative Sports- ARNIS

After going through this module, you are expected to:

1. Recognize the history of Arnis
2. Identify the facilities, equipment, benefits, and terminologies being used in
Arnis.
3. Demonstrate the basic stance and the 12 striking points techniques.
4. Choreograph a two-minute single Anyo that displays the fundamental skills
of Arnis.

47
 What I Know

Direction: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. What country sweeps the gold medal in Arnis in the 2019 South East Asian
Games?
A. Indonesia B. Malaysia
C. Philippines D. Thailand
2. Who approved the law of making Arnis as the National Sports of the Philippines?
A. President Benigno Aquino III B. President Corazon Aquino
C. President Gloria Arroyo D. President Rodrigo Duterte

3. Who is the founder of Arnis in the Philippines?

A. Brandon Vera B. Manny Pacquiao
C. Miguel Zubiri D. Remy Presas
4. What term is used to address the player of Arnis?
A. Arnisado B. Arnisador
C. Arnisan D. Arnis Mano
5. What is the primary weapon used in Arnis made of?
A. kamagong B. kawayan
C. narra D. rattan
6. What is the length of the stick used in Arnis?
A. 50 cm to 90 cm B. 60 cm to 90 cm
C. 70 cm to 90 cm D. 80 cm to 90 cm
7. The playing area of Arnis is a square shape space and clear from
obstruction. What should be its measurement?
A.8.0 m X 8.0 m B. 8.5 m X 8.5 m
C.9.0 m X 9.0 m D. 9.5 m X 9.5 m
8. Which is not a benefit of playing arnis?
A. Effective self defense
B. Develops flexibility and a slim body.
C. Arnis contributes to the development of physical fitness
D. Develops mental qualities such as alertness and precision.
9. In Arnis the term Largo stands for long range. What does Corto stand for?
A. medium range B. short
C. very long D. very short
10. What is a skill in Arnis where in the Arnisador will form a weaving movement
using their stick?
A. Espada y Daga B. Mano y mano
C.Pugay D. Sinawali
11. Which is a form of salutation or greetings between Arnisador?
A. Mano y mano B. Pugay
C.Salamat D. Walang anuman
12. Which is not included in the different stances in Arnis?
A. Lunge stance B. Oblique stance
B. Side stance D. Straddle stance

48
13. What is a combination of pre-arranged or choreographed striking, blocking
and body shifting techniques established goals that can be achieved in
a very short time?
A. Anyo B. Arnis
C. Mano y Mano D. Sagupaan
14. Strike 4 is a strike to what area of the opponent?
A. to the center B. to the right chest
C. to the right knee D. to the right temple
15. What is the 1st strike of the 12 striking point in Arnis?
A. strike to the crown of the head B. strike to the left temple
C. strike to the right eye D. strike to the shoulder

What’s In

Direction: The following are the components of Physical fitness needed in playing
Arnis. Rate yourself accordingly base on your ability. 4 very well, 3-well, 2-needs
extra work, 1- weakness

SKILLS RATING REMARKS

1. Coordination
2. Speed
3. Agility
4. Reaction time
5. Balance
6. Muscular strength

A general rating of (4) very well means you can play the sports confidently. You are;
therefore, encouraged to pursue the sports for recreational purposes and a form of
self- defense. If your rate needs extra work or below, it is not too late. Playing Arnis
will help you develop your fitness level and at the same time learn the art of self-
defense.

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 What’s New

Activity1. Know, Want and Learn

Direction: List the individual/dual sports that you know under the “What I
Know? Column on the “What I want to Learn?” column, write the things you still
want to learn about the sports you listed. Lastly, on the “What I learned? column,
write all the topics/ skills that you have learned from your physical education
class.

What I Know? What I Want to learn? What I learned?

What is It

HISTORY OF ARNIS
This martial art originated in the Philippines. The primary weapon used in
this traditional martial art is the cane or baton. It also involves hand to hand
combat, grappling, and weapons disarming.
Arnis was developed by the indigenous populations of the Philippines who
used an assorted range of weaponry for combat and self-defense. Arnis is otherwise
known as eskrima, kali and garrote, and by even more names in different Filipino
regional languages. Encompassing both simple impact and edged weapons, arnis
traditionall involved rattan, swords, daggers and spears.
In 1521, equipped with nothing more than bladed weapons and their
fearsome arnis abilities, Filipino islanders defeated Ferdinand Magellan’s armored,
musket-bearing Spanish conquistador forces when they tried to invade.

50
 When the Spanish eventually returned and successfully conquered parts of
the Philippines, the traditions of arnis were preserved, despite its prohibition, in
the forms of ritual dance, performance and mock battles. While earlier Filipino
martial arts were influenced by Spanish colonization, the modern forms have been
affected by the country’s contact with both the United States and Japan after
gaining independence in 1898. Just over a century later, in 2009, the government
of the Philippines declared arnis to be the martial art and national sport of the
Philippines.
It is a Filipino Martial art that can be performed individually or with a
partner. Using a single stick or a pair of sticks for striking and blocking. It was
founded by Remy Presas and he used it as a self-defense system. Nowadays it is
considered as one of the events in Palarong Pambansa wherein Anyo is one of the
popular one. It is a combination of pre-arranged or choreographed striking,
blocking and body shifting techniques.
Different styles of arnis are now being practiced all over the world. Although
not as popular as other oriental martial arts, it is highly respected for its
practicality and effectiveness in terms of self-defense and combat. In recent South
East Asean Game 2019 the Philippine Arnis team wrapped up 14 gold medals that
made them the champion.
Since Arnis began to develop an accessible story of Filipino cultural heritage,
Senator Juan Miguel "Migz" Zubiri authored and spearheaded the law declaring
Arnis as the national sport of the country which at that time was recently approved
and signed by President Gloria Macapagal Arroyo into law. Today, the governing
body of Arnis in the Philippines is the PEKAF Philippine Eskrima Kali Arnis
Federation and the Chairman is Senator Juan Miguel Zubiri.

EQUIPMENT
The game is played by using prescribed padded stick in delivering artistic
and legal blows, strikes, thrusts, and disarming the opponent to gain scores. Here
are the equipment, facilities and terminologies
needed in playing Arnis.

Equipment:

 Wooden Stick-made of rattan and

measures not less than 60 cm and not
more than 90 cm in length with a
diameter of not less than 1.3 cm and
not more than 3.8 cm. It must not have
sharp edges or pointed ends.
http://www.escrimasticks.co.uk/product/palasan-rattan-escrima-sticks/

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  Foam- cushion material- should be
foaming the padded sticks and shall
have a maximum grip diameter not
greater than 3.81 cm. for competition
use.

https://www.pinterest.ph/pin/522980575449309689/

 Head Protector-refers to a pair of protective

head gear to include an impact-worthy face
mask.

https://shopee.ph/Stix-Arnis-Headgear-Protector- i.63716280.4615247623

Body Protector- refers to a pair of body protector, properly

cushioned to avoid injuries and the specifications shall be
according to the i-ARNIS.

• Groin and Body Protector- to avoid injuries and the

specification shall be according to the i-ARNIS.

• Forearm and chin guards- a compulsory to also avoid severe

injuries while having a fight or competition.
https://prezi.com/gf2i9xqnwbyo/equipments-and- mechanics-of-

arnis/?frame=8d7a17818961abc7abf768437cf553f5364dfd5

FACILITY

 Playing Area- A square measuring 8.0 meters by 8.0 meters with a two (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

https://martialartskills.com/arnis-rules-and-regulations/#FACILITES

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Benefits of Arnis to a Person
1. Arnis is an effective self-defense.
2. Arnis contributes to the development of physical fitness.
3. Arnis develops mental qualities such as alertness and precision.
4. Arnis cultivates desirable character traits such as alertness and precision.
5. Arnis develops mental strength and courage that allows someone to face
danger and pain.
6. Arnis develop the virtue of perseverance to the highest decree.

TERMINOLOGIES:
 Arnisador- practitioners of Arnis
 Butt- punyo of the stick closer to the handle
 Dagger – Daga
 Distance (Long Range) – Largo
 Distance (Medium Range) – Medio
 Distance (Short Range) – Corto
 Goodbye – Paalam
 Grappling or Wrestling – Dumog
 Grip- the way on how to hold the stick
 Handle/grip of weapon – Puño
 Hello – Mabuhay (or) Kumusta
 How are you? – Kumusta?
 Instructor – Guro
 Machete – Bolo
 Poke – Tusok
 Ready position- Handa
 Respect – Pugay (form of salutation/greeting between practitioners)
 Stab or Thrust – Saksak
 Stick (Single) – Solo Baston
 Stick (Double) – Doble Baston
 Stick Weapon – Yantok
 Sword – Espada
 Sword and Dagger – Espada y Daga
 Thank You – Salamat
 Unarmed Combat – Mano Y Mano
 You Are Welcome – Walang Anuman
 Weaving (Weapon Movement) – Sinawali

https://brainly.ph/question/2499152#readmore

53
FUNDAMENTAL SKILLS
Grip: Proper hold of the stick
Hold the stick one fist away from the punyo (butt) of the stick. Close the grip with
the thumb.

Basic Stance and Salutations

Starting with the ready stance, move one foot about two feet (2') to the left or the
right direction until both lower legs are almost perpendicular to the ground. Both
toes are pointing in front, the waist and the body is facing forward. The body
should not be too low or extended otherwise it will be hard to maneuver.

Ready Stance/ Handa

Stand with your feet apart parallel to the shoulder with both
toes pointing forward. The knees should be straight, the
waist and the body facing forward. Hands are on waist level
and the hands should hold the sticks on both sides. The
ready stance is commonly used when standing at ease during
training or tournaments.

STRADDLE STANCE

Starting with the ready stance,

move one foot about two feet (2’)
to the left or the right direction
until both lower legs are almost
perpendicular to the ground.
Both toes are pointing in front,
the waist and the body is facing
forward. The body should not
be too low or extended otherwise
it will be hard to manoeuvre.
Distribute the weight or center
of gravity to both legs. Straddle
stance are also called Horseback
Riding Stance since it imitates
horseback riding position.
Straddle stances are commonly
used for blocking the strikes to
the side of the body.

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Attention Stance

Stand with your feet forming a 45-degree angle. Heels should be close to each
other, knees should be straight, the waist and body facing forward. Shoulders
are dropped to the side and both hands are at waist level. The Attention Stance is
commonly used in preparation for courtesy or “bowing” at commencement of
sparring.
Forward Stance
Starting with the ready stance, move one foot
forward until the knee and the toe are in line with
each other. Both toes are pointing in front, the
waist and the body is facing forward. The body
should not be too low or the lead foot too extended
otherwise it will be hard to manoeuvre. Distribute
the weight or center of gravity to both legs.
Forward stances can be right foot lead, which is
the Right Foot
Forward Stance or it can be left foot

lead which is Left Foot Forward

Stance. Forward Stance is
commonly used with frontal
striking or blocking techniques.

Oblique Stance
Starting with the ready stance, move one foot forward 45
degrees away from the body until the knee and the toe
are in line with each other. Move on the same direction
as the lead foot (e.g. for right foot lead, move 45 degrees
forward to the right). Both toes are pointing in front, the
waist and the body is facing forward. The body should
not be too low or the lead foot too extended otherwise it
will be hard to maneuver. Distribute the weight or center
of gravity to both legs. Oblique stances can be right foot
lead, which is the Right Foot Oblique Stance or it can be
left foot lead which is Left Foot Oblique Stance. Oblique
Stances are commonly used for forward blocking and
evasion techniques.

55
 Side Stance

Starting with the ready stance, move one foot

about two feet (2’) to the left or right direction.
Moving foot will be perpendicular to the
ground while the other leg is extended thereby
creating a position like that of a side kick.
Both toes are pointing in front, the waist and
the body is facing forward. The body should
not be too low or extended otherwise it will be
hard to maneuver. Distribute the weight or
center of gravity to both legs. If the left foot
moves to the side it becomes Left Foot Side
Stance, if the right foot moves to the side it
becomes Right Foot Side Stance. Side
Stances are commonly used for strike
deflection and evasion techniques.

Back Stance

Starting with the ready stance, move one foot

backward 45 degrees away from the body. The
heels of the foot should form an imaginary “L”
shape while the legs are in a straddle position.
The body should not be too low or extended
otherwise it will be hard to maneuver. Distribute
the weight or center of gravity to both legs. Back
stances can be right foot lead, which is the Right
Foot Back Stance or it can be left foot lead which
is Left Foot Back Stance. Back stances are
used for blocking and backward evasion
techniques.

THE 12 STRIKING TECHNIQUES IN ARIS

Strike 1 Strike to the left temple areaof the opponent
. 2 Strike to the left knee area ofthe opponent
Strike
Strike 3 Strike to the right templearea of the opponent
Strike 4 Strike to the right knee areaof the opponent
Strike 5 Strike to the left shoulderarea of the opponent
Strike 6 Strike to the right shoulder ofthe opponent
Strike 7 Thrust or poke to the leftchest
Strike 8 Thrust or poke to the rightchest
Strike 9 Butt to the left eye
Strike 10 Butt to the right eye
Strike 11 Center thrust
Strike 12 Strike to the crown of thehead

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The most important thing in practicing the 12 strikes is to practice it continuously
and repeatedly, being conscious of the target, stance, footwork, and body
movements. Repeating the 12 basic strikes help build retention, muscle memory
and muscle conditioning.

57
 Types of Arnis Competitions
ANYO or FORM - A combination of pre-arranged or
choreographed striking, blocking and body shifting
techniques and blocking techniques to create a three-
minute single stick anyo.

LABAN or FULL COMBAT - players are

required to strike their opponents'
different body parts with one baton.
Unlike other combative sports, arnis
does not usually require any body
contact between each player aside from
the batons that they are holding.

What’s More

Activity 1: I love this game!

Striking number Ways on how to strike Part of the body

1. left temple

Thrust 2.

3. Butt left eye

4. Strike right shoulder

Strike 5.

Direction: The following are the 12 striking points in Arnis. Let us see if you can
recognize the missing word/words in the chart by filling it out according to its
striking number, ways on how to strike and what part of the body is being strike.

58
 What I Have Learned

Activity 1.1 I Believe I Can Do It

Direction : In this activity, you will apply all the fundamental skills of Arnis such as
stances, striking techniques and blocking techniques to create a three- minute
single stick Anyo.

Objectives: Choreograph a two-minute single stick Anyo that will display the
fundamental skills of Arnis.
 Equipment: Cane/ yantok, any contemporary or pop music, cellphone (for
video production)
 Routine: Obtain your Resting Heart Rate, General Warm-up: Do a 10-minute
slow jog.

 Dynamic Stretching:
a. Lunge
b. High Knees
c. side shuffle (left foot leading)
d. side shuffle leading (right foot leading
Cooling down:

a. standing toe touch stretch

b. deep lunge with rotation
c. quadriceps stretch
d. upper chest stretch
Here’s How:

 Make an individual 2 -minute single stick Anyo using a musical

accompaniment of your own choice.

Rubrics for Anyo Performance

Rate your choreographed routine by checking the appropriate box:

1. No or only a few observable errors; performed with high level of

confidence.

59
 2. Some errors in techniques but are able to keep presence of mind and
carry on
3. Some errors in techniques; more comfortable in starting all over again or
backtracking
4. Need more time to practice

RATING
4 3 2 1
Execution of Skills

Timing of Strikes and Block

Coordination

Activity 1.2 Show me your moves!

Direction:

Using the following rating scale, assess yourself as you perform the 12 Striking
points and blocking in front of the mirror or ask somebody to rate you based on the
rating below.

4 – Performed the technique with no or few observable errors

3 – Performed the technique with some errors but is able to correct oneself

easily

2 – Performed the technique with some errors but relied on one’s help

1 – Needs more practice to get it right

Before doing the activity:

Obtain your Resting Heart Rate.

General Warm-up: Do a 10-minute slow jog.

Dynamic Stretching:

a. lunge

b. high Knees

c. side shuffle (left foot leading)

d. side shuffle leading (right foot leading)

60
e. Cooling down:

a. standing toe touch stretch

b. deep lunge with rotation
c. quadriceps stretch
d. upper chest stretch

Rating Technique Rating Technique

strike to the left thrust or poke to

temple area of the the left chest
opponent

strike to the left thrust or poke to

knee area of the the right chest
opponent

strike to the right butt to the left eye

temple area of the
opponent

strike to the right butt to the right

temple area of the eye
opponent

strike to the left center thrust

shoulder area of
the opponent

strike to the right strike to the crown

shoulder of the of the head
opponent

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 What I Can Do

Activity: 1. 1 My Star Record

Direction: This will serve as your record for accomplishing your task every week.
Your goal is to execute the 12 Striking points and the Anyo alternately. Record the
number of minutes/ hours devoted to each routine including the warmup and cool
down exercise each day. Rate yourself based on:
5 stars – high intensity, 4 to 5 repetitions
4 stars – high intensity, 2 to 3 repetitions
3 stars – low intensity, 4 to 5 repetitions
2 stars – low intensity, 2 to 3 repetitions
1 star - low intensity, 1 repetition
Equipment:
Cane and timer

Total number Number of

of stars
Day Activity Time start Time end
minutes/hours earned

Monday 12 striking

Tuesday Anyo

Wednesday 12 striking

Thursday Anyo

Friday 12 striking

Saturday Anyo

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Activity 1.2

1. What is the biggest challenge that you have encountered while doing the
activity?

2. Did you strictly follow the routines that you prepared? Explain your answer.

3. What have you realized after accomplishing the activity?

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. Which is not included in the names Arnis have been known for in different
Filipino regional languages?
A. Eskrima C. Kali
B. Garote D. Sibat
2. In what year was Arnis declaired as the national sports of the Philippines?
A. 2007 C. 2009
B. 2008 D. 2010
3. Who is the chairman and president of the Arnis federation in the Philippines?
A. Gloria Macapagal Arroyo C. Miguel Zubiri
B. Manny Pacquiao D. Tito Sotto
4. What does PEKAF, the governing body of Arnis in the Philippines stand for?
A. Philippine Eskrima Kali Arnis Federation
B. Philippine Eskrimahan Kali Arnis Federation
C. Philippine Eskrimahan Kali Arnisador Federation
D. Philippine Eskrima Kalihan Arnisador Federation

5. Which refers to a pair of protective head gear to include an impact-worthy face

mask?
A. Face mask C. Mask
B. Head protector D. Mask protector

6. Which term used in Arnis which means Grappling or Wrestling?

A. Anyo C. Laban
B. Dumog D. Sagupa

63
 7. Which is often referred to as empty hand, Kamao (knuckles) used in fighting?
A. Dagger C. Mano y mano
B. Duelo D. Sparing
8. Which is a form of salutation or greeting between practitioners?
A. Anyo C. Kamusta
B. Duelo D. Pugay
9. What is a combination of pre-arranged or choreographed striking, blocking
and body shifting techniques established goals that can be achieved in a very short
time?
A. Anyo C. Man y Mano
B. Arnis D. Sagupaan

10. Which one of the stances that mimics position when riding on a horse back?
A. forward stance C. side stance
B. ready stance D. straddle stance

11. Which of the following players are required to strike their opponents'
different body parts with one baton?
A. Full combat C. Mano y Mano
B. Full fight D. Ultimate fight

12. Starting with the ready stance, move one foot backward 45 degrees away
from the body. The heels of the foot should form an imaginary “L” shape
while the legs are in a straddle Position. Which one is being described?
A. Back stance C. Side stance
B. Forward stance D. Straddle stance

13. Strike to the right temple area of the opponent. This strike is number in
the 12 striking points.
A. one C. three
B. two D. four

14. Strike 7 is the thrust or poke in what part of the body?

A. to the center C. to the right chest
B. to the left chest D. to the right temple

15. The last strike of the 12 striking point is the .

A. strike to the temple
B. strike to the right eye
C. strike to the shoulder
D. strike to the crown of the head

Additional Activities
Activity 1: I am confident now!
1. Make a compilation of facts and information about the Benefits of Arnis.
2. Make an advocacy campaign about playing Arnis.
3. Write a short speech on the topic, ARNIS : Fighting for Honor!

64
 Answer Key

What I Know
Assessment What's More
1. D 10. D
1.C 10. D 1. Strike
2. C 11. B 2. C 11. A
2. Left chest
3. D 12. A 3. C 12. A
4. B 13. A 3. # 9
5. D 14. C 4. A 13. C
4. # 6
6. B 15. B 5. B 14. B
5. Crown of the
7. A
head 6. B 15. D
8. B
9.B 7. C
8. D
9. A

References
Internet Sources:

 Arnis: The Philippines' National Sport and Martial

Arttheculturetrip.com › Philippines › Lifestyle
 Blade Apprentice http// bladeapprentice.com
 Kinds of Stances - Filipino Martial Art Way - Arnis | Kali |
https://guerreroarnis.com/resources/arnis-kali-eskrima-
articles/kinds-of- stances-filipino-martial-art-way
 Eskrimaguerreroarnis.com › resources › kinds-of-stances-filipin...
 Omniglot Useful Tagalog Phrases, http//
 www. Omniglot/language/phrades/tagalog.php
 Pinterest https://www.pinterest.ph/pin/522980575449309689/

Books:

 Lualhati Fernando-Callo 2016, Physical Education and Health Volume 1 1st

edition,Rex book store Manila Philippines
 Tolitol, Mangubat, Urbiztondo, Vergara 2016, HOPE 2 Sports, Vibal Group Inc.
 Stella Marie M. Urbiztondo and Anamaria Laudet S. Mangubat, 2012,
PhysicalEducation Module, DepEd Philippines

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