Exercise and Pm Physical Education

Arnis 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 may also be used for self-defense. This module will allow me to learn the fundamental skills of Arnis through lessons that are presented in the order that they will be taken up in class. This will allow me to follow closely and participate actively in all the learning activities. Self- and peer evaluation will be used to monitor my progress and check how proficient I have become.

A set of rubrics will be used for this purpose, which I can also use to help me identify and correct my classmate’s errors, if there are any present. Appropriate warm-up, stretching and cooldown exercises will be routinely performed to make sure that my body is physically ready for the day’s lessons and to prevent any injury from occurring.

As the lessons progress, my fitness level will 1 10/19/2012 5:44:49 PM Physical Education Learner’s Module also be monitored.

Conducting regular fitness checks will enable me to be more conscious about my health and lifestyle. Also, having proper fitness will allow me to perform the drills in class with ease. LEARNING COMPETENCIES At the end of this module, I will be able to: 1.

Practice the skills learned in this course with few observable errors in technique. 2. Execute with confidence the fundamental skills of Arnis. 3. Understand the rules, conventions and terminology in Arnis by using them during the execution of skills.

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4. Perform the warm-up, stretching and cool-down exercises properly and on my own. 5. Determine my fitness levels and identify areas for improvement. 6. Be open to criticism when a peer is evaluating my performance, and at the same time, be critical and fair when evaluating others. 7. Be honest and fair at all times. 8. 2 10/19/2012 5:44:49 PM Physical Education Learner’s Module SESSION 1

INTRODUCTORY ACTIVITY 5 MINUTES REVIEW: In our previous lesson, I have assessed my skill-related fitness. Skill-related physical fitness (SRPF) consists of components that have a relationship with learning motor skills quickly and the ability to achieve a high level of performance in sports. This quarter, I am going to learn the fundamental skills in Arnis. I know that I will be able to improve my motor skills with practice so that I am able to strike and block well; and quickly shift my body while maintaining balance. Practicing these skills will therefore help me become more fit. PREVIEW: ?

Today’s lesson consists of three (3) parts: first, the routine warm-up and dynamic stretching exercises; second, the basic skills in grip and body stance, and third, the cool-down routine. ? The tasks include: ? Performing warm-up and dynamic stretching exercises. ?

Learning the fundamental skills in Arnis: 1. Holding the stick with the proper grip. 3 10/19/2012 5:44:49 PM Physical Education Learner’s Module 2. Familiarizing oneself with the basic stance and salutation. ESSION 1 SKILL DEVELOPMENT 5 MINUTES GENERAL WARM-UP 1. Jog for 1 minute. 2. Side shuffle (left foot leading) for 20 seconds. 3. Side shuffle (right foot leading) for 20 seconds. 4. Carioca (left foot leading) for 10 seconds.

5. Carioca (right foot leading) for 10 seconds. 6. Butt kicks for 10 seconds. 7. High knees for 10 seconds. Side Shuffle High kicks Knees Carioca DYNAMIC STRETCHING 1. Knee hug to calf raise 2. Single leg deadlift 3. Lunge and twist 4 10/19/2012 5:44:49 PM Butt Physical Education Learner’s Module 4. Toe touch APPLICATION 20 MINUTES FUNDAMENTAL SKILLS 1. 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. 2. Basic Stance and Salutation Handa ? Feet are positioned shoulder width apart. ? Stick is held in front of the body. Pugay ? ?

Place the weapon hand across the chest. Bow by bending at the waist. Handa sa Paglaban/Fighting Stance ? ? ? 5 10/19/2012 5:44:49 PM One foot in front (foot the same as the weapon hand), the other foot on the rear Keep feet apart, distance of one foot. Both knees slightly bent Physical Education Learner’s Module ? ?

Toes facing forward Weight evenly distributed on both feet ? Distance of 5 steps between the feet. Back leg kept straight, rear foot is held at a 45 degree angle. Keep the front knee bent. Weight is evenly distributed on both feet. Forward Stance ? ? ? Backward Stance ? ? ? ? Distance of 4 steps between the feet. Both knees are slightly bent.

Rear foot held at a 90 degree angle. 70% of the body weight on the rear foot while 30% is placed on the front foot. COOL-DOWN: Static Stretching Exercises 1. Wrist (fingers down, up, forward) 2. Finger stretch 6 10/19/2012 5:44:49 PM Physical Education Learner’s Module 3. Overhead stretch 4. Chest stretch 5. Triceps 6. Cross elbow 7. Zipper ASSESSMENT 5 MINUTES Using the rating scale below, I can assess my performance on the following skills accordingly: Rating: I I can practice the skill by myself. O I can practice the skill with others’ 7 10/19/2012 5:44:49 PM Physical Education Learner’s Module help. I will just wait for the next PE class.

W RATING SESSION 2 ACTIVITY Warm-up Dynamic stretching Grip Stance Static stretching INTRODUCTORY ACTIVITY 5 MINUTES REVIEW: In our previous lesson, I have learned to properly hold (grip) the arnis stick and assume the proper stance. I have also learned how to perform the routine exercises for warm-up and cool-down. PREVIEW: ?

Today’s lesson consists of the twelve (12) striking techniques which are aimed at different parts of the body that are considered to be vulnerable. I will be learning how to perform the first five (5) techniques: ? Striking technique 1-Left side of the head attack ? Striking technique 2-Right side of the head attack ? Striking technique 3-Left side of the trunk attack ? Striking technique 4-Right side of the 8 10/19/2012 5:44:49 PM Physical Education Learner’s Module trunk attack ?

Striking technique 5-Thrust to stomach SESSION 2 SKILL DEVELOPMENT 10 MINUTES GENERAL WARM-UP DYNAMIC STRETCHING EXERCISES SESSION 2 APPLICATION 20 MINUTES STRIKING TECHNIQUES: Hitting vital points of the body as targets by means of slashing, stabbing and thrusting actions; all techniques are performed with a fighting stance ST1: Left side of the head attack ? Assume fighting stance ? Stick held at one o-clock; slashing action ? Free hand on chest ST2: Right side of the head attack ? Assume fighting stance ? Stick held at eleven o’clock; slashing action ?

Free hand on chest ST3: Left side of the body (trunk) attack ? Extend weapon hand ? Strike any part of the trunk between the shoulder and hip joints; slashing action against the outer part of the trunk 9 10/19/2012 5:44:49 PM Physical Education Learner’s Module ST4: Right side of the body (trunk)attack ? Same as ST3 ST5: Thrust to solar plexus (stomach) attack ? Thrust weapon hand towards the target point (solar plexus) ? Follow-through with upward movement.

COOL-DOWN: Static stretching exercises SESSION 2 ASSESSMENT

5 MINUTES Using the rating scale below, I can assess my performance on the following skills accordingly: Rating: I I can practice the technique by myself. O I can practice the technique with others’ help. W I will just wait for the next PE class. RATING ACTIVITY Warm-up Dynamic stretching Grip Stance Striking techniques 1-5 Static stretching 10 10/19/2012 5:44:49 PM Physical Education Learner’s Module PROCEDURES The lessons and activities in every session are presented using the following format: INTRODUCTORY ACTIVITY:

This contains a review of the previous lesson/activity and a preview of the lessons and activities that will be taken up in the current session. SKILL DEVELOPMENT: The warm-up routine will serve as preliminary exercises before the introduction of the skill to be learned. APPLICATION: This explains the activity in detail so that I may be able to follow closely and participate actively in it. ASSESSMENT:

This contains guides that will help me monitor myself before, during and after the lessons and the activities so I may know how well I am able to participate in class. SESSION 3 INTRODUCTORY ACTIVITY 10 MINUTES REVIEW: In our previous lesson, I learned how to perform the five (5) striking techniques: 11 10/19/2012 5:44:49 PM

Physical Education Learner’s Module left (1) and right (2) side of the head attack, left (3) and right (4) side of the trunk attack, and the thrust to stomach (5) attack. Using the following rating scale, I can assess how I performed the following techniques: 4 – Performed the technique with no or few observable errors 3 – Performed the technique with some errors but I am able to correct myself easily 2 – Performed the technique with some errors but I relied on other’s help 1– I need more practice to get it right RATING TECHNIQUE.

Left side of the head attack Right side of the head attack Left side of the trunk attack Right side of the trunk attack Thrust-to-stomach attack 12 10/19/2012 5:44:49 PM Physical Education Learner’s Module PREVIEW: ?

Today’s lesson consists of the remaining seven (7) of the twelve (12) striking techniques: ? Striking technique 6-Left chest stab ? Striking technique 7-Right chest stab ? Striking technique 8-Left knee strike ? Striking technique 9-Right knee strike ? Striking technique 10-Left eye poke ? Striking technique 11-Right eye poke ? Striking technique 12-Crown attack SESSION 3 SKILL DEVELOPMENT 5 MINUTES GENERAL WARM-UP DYNAMIC STRETCHING EXERCISES SESSION 3 APPLICATION STRIKING TECHNIQUES: ST6: Left chest stab?

Assume the fighting stance. ? Extend weapon hand forward, palm facing outward. ? Keep elbow up. ST7: Right chest stab 13 10/19/2012 5:44:49 PM 20 MINUTES Physical Education Learner’s Module ? Assume fighting stance ? Scooping action ? Extend weapon hand forward, palm facing outward. ? Keep the elbow down. ST8: Left lower leg (knee/shin/ankle) strike ? Lower the body ? Extend weapon hand to hit any part of the lower leg between knee and ankle joint ? Palm upward ST9: Right lower leg ? Lower the body ? Extend weapon hand to hit any part of the lower leg between knee and ankle joint ? Palm downward ST10:

Left eye poke? Assume fighting stance ? Extend weapon hand forward, palm facing outward ? Elbow down ST11: Right eye poke ?Assume fighting stance ? Extend weapon hand forward, 14 10/19/2012 5:44:49 PM Physical Education Learner’s Module palm facing outward ? Elbow up ST12: Crown attack ? Hack against the top of the head COOL-DOWN: Static stretching exercises SESSION 3 ASSESSMENT 5 MINUTES Using the rating scale below, I can assess my performance on the following skills accordingly: Rating: I I can practice the technique by myself. O I can practice the technique with others’ help.

W I will just wait for the next PE class. RATING ACTIVITY Warm-up

Dynamic stretching Grip Stance Striking techniques 1-5 Striking techniques 7-12 Static stretching ASSIGNMENT 1. Compute your heart rate given a MODERATE intensity exercise (minimum = 40% and maximum = 15 10/19/2012 5:44:49 PM Physical Education Learner’s Module 55%). (Minimum) _____ bpm TO (Maximum) _____ bpm 2. Compute your heart rate given a VIGOROUS intensity exercise (minimum = 60% and maximum = 85%). (Minimum) _____ bpm TO (Maximum) _____ bpm SESSION 4 INTRODUCTORY ACTIVITY 15 MINUTES REVIEW: In our previous lesson, I learned how to perform the remaining seven (7) striking techniques: left (6) and right (7) chest attack;

left (8) and right (9) knee attack; left (10) and right (11) eye attack, and the crown (12) attack. Using the following rating scale, I will assess how I performed the following techniques: 4 – Performed the technique with no or few observable errors 3 – Performed the technique with some errors but I am able to correct myself easily 2 – Performed the technique with some errors but I relied on other’s help 16 10/19/2012 5:44:49 PM Physical Education Learner’s Module 1– I need more practice to get it right RATING TECHNIQUE Left chest stab Right chest stab Left knee strike Right knee strike Left eye poke Right eye poke Crown attack PREVIEW: ?

Today’s lesson consists of the following tasks: ? Practice the striking techniques 112 ? Monitor my heart rate to determine the intensity of the exercises. SESSION 4 SKILL DEVELOPMENT 10 MINUTES DETERMINING MY HEART RATE AT REST 1. My partner signals the time for me to “start” and “stop” counting my pulse (radial or carotid) for 6 seconds. HEART RATE AT REST: _____ bpm 2. I now signal my partner to “start” and “stop” counting his/her pulse for 6 seconds. 17 10/19/2012 5:44:49 PM Physical Education Learner’s Module GENERAL WARM-UP 1. Jog for 1 minute. 2. Side shuffle (left foot leading) for 20 seconds.

3. Side shuffle (right foot leading) for 20 seconds. 4. Carioca (left foot leading) for 10 seconds. 5. Carioca (right foot leading) for 10 seconds. 6. Butt kicks for 10 seconds. 7. High knees for 10 seconds. HEART RATE AFTER WARM-UP: _____ bpm DYNAMIC STRETCHING 1. Knee hug to calf raise 2. Single leg deadlift 3. Lunge and twist 4. Toe touch HEART RATE AFTERSTRETCHING: _____ bpm SESSION 4 APPLICATION 15 MINUTES STRIKING TECHNIQUES ST1: Left temple attack ST2: Right temple attack ST3: Left shoulder attack 18 10/19/2012 5:44:49 PM Physical Education Learner’s Module ST4: Right shoulder attack ST5:

Thrust-to-stomach attack ST6: Left chest attack ST7: Right chest attack ST8: Left knee attack ST9: Right knee attack ST10: Left eye attack ST11: Right eye attack ST12: Crown attack 19 10/19/2012 5:44:49 PM Physical Education Learner’s Module HEART RATE AFTER STRIKING: _____ bpm COOL-DOWN: Static stretching exercise HEART RATE AFTER COOL-DOWN: _____ bpm SESSION 4 ASSESSMENT 5 MINUTES

1. Rank the following exercises accordingly: 1-most intense; 2-moderate; 3-least intense. EXERCISES HEART RATE RANK INTENSITY (bpm) General warm-up Dynamic stretching Striking techniques Cool-down 2. Identify the exercise intensity as moderate or vigorous (base it on your Session 3

assignment). SESSION 5 INTRODUCTORY ACTIVITY 20 MINUTES REVIEW: In our previous lesson, we monitored our heart rate while performing all of the exercises. We also practiced the following skills: grip, stance and the 12 striking techniques. PEER EVALUATION: Using the following rating scale, assess 20 10/19/2012 5:44:49 PM Physical Education Learner’s Module YOUR PARTNER as s/he performs the following techniques: 4 – Performed the technique with no or few observable errors 3 – Performed the technique with some errors but is able to correct him/herself easily.

2 – Performed the technique with some errors but relied on my help1– Needs more practice to get it right RATING TECHNIQUE RATING TECHNIQUE Left side of the head Left chest Right side of the head Right chest Left side of the trunk Left knee Right side of the trunk Right knee Thrust-to-stomach Left eye RATED BY: DATE Right eye Crown PREVIEW: ? Today’s lesson consists of the ten (10) blocking techniques which consist of parrying an opponent’s strike in defense.

Blocking with balance and in the correct stance will enable me to counter-strike with equal efficacy. I will be learning how to perform the five (5) basic techniques: 21 10/19/2012 5:44:49 PM Physical Education Learner’s Module ?

Blocking technique 1-Inward ? Blocking technique 2-Outward ? Blocking technique 3-Rising ? Blocking technique 4-Downward inward ? Blocking technique 5-Downward outward SESSION 5 APPLICATION 15 MINUTES BLOCKING TECHNIQUES: BT1: Inward ? Place free hand on the stick. ? From forward stance, shift body obliquely. ? Parry inward BT2: Outward ? Free hand rotates the stick downward. ? Shift body obliquely on the opposite side ? Parry outward. 22 10/19/2012 5:44:49 PM Physical Education Learner’s Module BT3: Rising ? Hold the stick parallel to the ground, waist level. ? Push the stick upward, over the head. BT4: Downward inward?

From fighting stance, shift to back stance. ? Lower the body ? Extend weapon hand, palm up. BT5: Downward outward ? From fighting stance, shift to back stance ? Lower the body ? Extend weapon hand, palm down ? COOL-DOWN: Static stretching exercises Quadriceps Calf Seated Hamstring 23 10/19/2012 5:44:49 PM Groin Physical Education Learner’s Module Wrist (fingers up, down, forward) Finger Overhead Cross 24 10/19/2012 5:44:49 PM Trunk Elbow Zipper Triceps Glute Physical Education Learner’s Module SESSION 5 ASSESSMENT 5 MINUTES Using the rating scale below, I can assess my performance on the following skills accordingly:

Rating: I O I can practice the technique by myself. I can practice the technique with others’ W I will just wait for the next PE class. help. RATING ACTIVITY Striking techniques 1-5 Striking techniques 6-12 Blocking techniques 1-5 Cool-down SESSION 6 INTRODUCTORY ACTIVITY 10 MINUTES REVIEW: In our previous lesson, we reviewed the 12 striking techniques and learned the five (5) basic techniques in blocking: inward (1), outward (2), rising (3), downward inward (4) and downward outward (5). PREVIEW: ? Today’s lesson consists of the following tasks: Practice the following skills or techniques: 1. Striking techniques 1-12 2.

Blocking techniques 1-10 ? Monitor my heart rate to determine the intensity of the exercises. 25 10/19/2012 5:44:49 PM Physical Education Learner’s Module SESSION 6 SKILL DEVELOPMENT 10 MINUTES Determine heart rate at rest (6-second count): _____ bpm GENERAL WARM-UP 1. Jog for 1 minute. 2. Side shuffle (left foot leading) for 20 seconds. 3. Side shuffle (right foot leading) for 20 seconds. 4. Carioca (left foot leading) for 10 seconds. 5. Carioca (right foot leading) for 10 seconds. 6. Butt kicks for 10 seconds. 7. High knees for 10 seconds. HEART RATE AFTER WARM-UP: _____ bpm DYNAMIC STRETCHING 1. Knee hug to calf raise.

2. Single leg deadlift 3. Lunge and twist 4. Toe touch SESSION 6 HEART RATE AFTER STRETCHING: _____ bpm APPLICATION 15 MINUTES Striking techniques 1-12 HEART RATE AFTER STRIKING: _____ bpm 26 10/19/2012 5:44:49 PM Physical Education Learner’s Module Blocking techniques 1-5 HEART RATE AFTER BLOCKING: _____ bpm Cool-down: Static stretching HEART RATE AFTER COOL-DOWN: _____ bpm SESSION 6 ASSESSMENT 5 MINUTES 1. Rank the following exercises accordingly: 1most intense; 2-moderate; 3-least intense. EXERCISES HEART RATE RANK INTENSITY General warm-up Dynamic stretching Striking techniques Blocking techniques Cool-down 3.

Identify the exercise intensity as moderate or vigorous (base it on your Session 3 assignment). 27 10/19/2012 5:44:49 PM Physical Education Learner’s Module SESSIONS 7 and 8 INTRODUCTORY ACTIVITY 10 MINUTES REVIEW: In our previous lesson, we rated our peer in the performance of the five (5) blocking techniques, and monitored our heart rates while performing the different exercises. PREVIEW: ? Today’s lesson consists of the following task:

1. Choreograph a 3 to 5-minute routine with a partner that combines the striking and blocking techniques which I have learned throughout the quarter. 2. Our routine will be rated by our teacher using the following rubrics: a. Proper execution of techniques: ? Striking ? Blocking ? Stance and posture ? Body shifting b. Proper timing in the execution of technique c. Agility in moving the entire body to the proper position d. Proper coordination and continuous exchange between partners to show fluidity of movements e.

Variety of techniques 28 10/19/2012 5:44:49 PM Physical Education Learner’s Module The following rating scale shall be used: 1- No or only a few observable errors; performed with high level of confidence 2- Some errors in technique but are able to keep presence of mind and carry on; encourages partner 3- Some errors in technique; more comfortable in starting all over again or backtracking; may show impatience or frustration 4- Needs more practice; shows impatience or frustration SESSION 7 and 8 SKILL DEVELOPMENT 5 MINUTES GENERAL WARM-UP.

1. Jog for 1 minute. 2. Side shuffle (left foot leading) for 20 seconds. 3. Side shuffle (right foot leading) for 20 seconds. 4. Carioca (left foot leading) for 10 seconds. 5. Carioca (right foot leading) for 10 seconds. 6. Butt kicks for 10 seconds. 7. High knees for 10 seconds. STATIC STRETCHING EXERCISES 1. Wrist (fingers down, up, forward) 2. Fingers 3. Overhead 4. Trunk 29 10/19/2012 5:44:49 PM

Physical Education Learner’s Module 5. Triceps 6. Cross elbow 7. Zipper SESSION 8 APPLICATION 15 MINUTES CHOREOGRAPHY and PRACTICE SESSION 8 ASSESSMENT 10 MINUTES Rate your choreographed routine by checking the appropriate box: 1- No or only a few observable errors; performed with high level of confidence 2- Some errors in technique but are able to keep presence of mind and carry on; I encouraged/have been encouraged by my partner 3- Some errors in technique; more comfortable in starting all over again or backtracking; We may have gotten a bit impatient or frustrated with one another; 4- I/

We needed more time to practice; we can do better next time 30 10/19/2012 5:44:49 PM Physical Education Learner’s Module RATING 1 2 3 4 Execution of technique ? Striking ? Blocking ? Stance & posture ? Body shifting Timing of strikes & blocks Agility of movements Coordination Variety of techniques All photos of PE faculty members of the University of Asia and the Pacific were taken in April 2012 by Mr. Joshua Ben R. Villareal. These photos are his and the module authors’ (Stella Marie M. Urbiztondo and Anamaria Laudet S. Mangubat) sole property. Use of these photos outside of this module is allowed provided that the owners are properly acknowledged.

31 10/19/2012 5:44:49 PM Physical Education Learner’s Module Bibliography American College of Sports Medicine (2010). ACSM’s health-related physical fitness assessment manual, 3rd edition. Philadelphia: Wolters-Kluwer/Lippincott Williams & Wilkins. A. Mayfield (2006). Personal nutrition profile, 2nd edtion. Sudbury, MA: Jones and Bartlett Publishers. Canadian Society for Exercise Physiology (2003). Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP- Health 7 Fitness Program’s Health-Related Appraisal and Counseling Strategy, 3rd ed. U. S.

Department of Health and Human Services and Centers for Disease Control and Prevention (1985). Physical activity and health: A report of the surgeon general. Atlanta: National Center for Chronic Disease Prevention and Health Promotion. National Association for Sport and Physical Education (1995). Moving into the future:

National standard for physical education. Boston, Virginia: WCB/McGraw-Hill. YMCA USA (2000). YMCA fitness testing and assessment manual, 4th edition. Champaign, Illinois: Human Kinetics. http://www. nlm. nih. gov/medlineplus/ency/images/ency/fullsize/19917. jpg 32 10/19/2012 5:44:49 PM