Why study Physical Education in college?

Before we discuss PE 205 PATHFIT – 2 ARNIS , we first need to understand why college students,
after finishing PE courses in the Elementary, Junior High School, and Senior High School, are still
required to take PE courses in college.

The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section 19 of
the Philippine Constitution.

ARTICLE XIV EDUCATION, SCIENCE AND TECHNOLOGY, ARTS, CULTURE AND SPORTS
EDUCATION

Section19. (1) The State shall promote physical education and encourage sports programs, league
competitions, and amateur sports, including training for international competitions, to foster self-
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.

(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
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therepublic-of-the-philippines-article-xiv/

Physical education supports the curriculum’s vision for our young people of enabling students to
become confident, connected, actively involved, lifelong learners.

Physical education helps students to develop the skills, knowledge, and competencies to live healthy
and physically active lives at school and for the rest of their life. They learn ‘in, through, and about’
movement, gaining an understanding that movement is integral to human expression and can
contribute to people’s pleasure and enhance their lives.

Physical education teaches students to think critically about movement and movement contexts, for
example, considering an issue from different points of view, identifying what is influencing the
issue, and explaining how the influences are affecting the issue.
Learning to think critically encourages students to participate in social action for a fairer, more
equitable, and just society by, for example, reducing barriers to participation.

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s.

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 Physical Activity Readiness Questionnaire
PAR-Q

Questions YES NO

1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not doing physical activity?

4. Do you lose your balance because of dizziness or do you ever lose consciousness?

5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?

7. Do you know of any other reason why you should not do physical activity?

✓ If You Answered Yes

If you answered yes to one or more questions, are older than age 40 and have been inactive or are
concerned about your health, consult a physician before taking a fitness test or substantially
increasing your physical activity. You should ask for a medical clearance along with information
about specific exercise limitations you may have.
In most cases, you will still be able to do any type of activity you want as long as you adhere to
some guidelines.

✓ If You Answered No
If you answered no to all the PAR-Q questions, you can be reasonably sure that you can exercise
safely and have a low risk of having any medical complications from exercise. It is still important to
start slowing and increase gradually. It may also be helpful to have a fitness assessment with a
personal trainer or coach in order to determine where to begin.

Exercise is Essential for Well-Being During COVID-19 Pandemic

Summary:
• Measures taken to reduce the spread of COVID-19 are causing changes in everyday
schedules are disrupting workout routines for many Americans.
• Exercise is especially important now because it can reduce stress, prevent weight gain, boost
the immune system, and improve sleep.

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 • You can safely engage in physical activity by exercising with family, getting outdoors, using
online fitness resources, taking a virtual class, setting exercise goals, and doing calorie-
burning chores.
Most adults are well aware of the physical and mental health benefits of exercise and understand
the importance of engaging in some form of regular physical activity. As the United States copes
with the new coronavirus, COVID-19, pandemic, business closures, social distancing, and changes
in everyday schedules are disrupting just about every aspect of ordinary life — and exercise
routines are no exception.
Although it might be tempting to skip your workout during these challenging times, public health
officials say that exercise — while undoubtedly crucial under normal circumstances — is essential
to your physical health and mental well-being during the COVID-19 pandemic. Here’s why you
should stay active and how you can exercise safely during coronavirus closures.
How do COVID-19 closures and stay-at-home orders affect exercise routines?
COVID-19 closures of parks, gyms, fitness studios, and other public places are resulting in reduced
opportunities for physical activity — particularly for people who are not able to exercise at home.
Social distancing may further affect people’s ability to exercise, especially if outdoor physical activity
is not an option due to shelter-in-place orders, crowded outdoor spaces, bad weather, or other
factors.
If you are working from home, you may find that you are sitting for more extended periods. And,
changes in your daily routines — such as caring for children who are home from school — may
make it more challenging to find time to exercise.
What other COVID-19 concerns may affect physical and mental health?
Coronavirus-related concerns may affect dietary habits, leading to higher calorie consumption that
could promote weight gain. Limiting trips to the grocery store, skipping fresh fruits and vegetables
in favor of stocking up on calorie-dense, non-perishable foods, and financial difficulties may cause
people to opt for less expensive, ultra-processed food options. And all the extra hours you’re
spending at home may make you more likely to snack, “stress-bake,” or prepare high-calorie,
comfort-food meals.
Additionally, many people are coping with fear, anxiety, stress, financial concerns, sadness,
boredom, and isolation — all of which can have a negative effect on diet, physical health, and
mental well-being.
Why is exercise important during the COVID-19 pandemic?
Regular exercise is essential for everyone under normal circumstances. However, here are a few
reasons why exercise is especially crucial during the COVID-19 pandemic:
• Exercise boosts the immune system: Research shows that regular, moderate-intensity
exercise has immune-boosting benefits that may help your body fight off infections, including
COVID-19.
• Exercise may prevent weight gain: Exercise can help you burn extra calories caused by
dietary changes and offset the effects of sedentary activities.
• Exercise reduces stress and anxiety: Exercise is a proven mood-booster and can help
adults reduce stress levels and build emotional resilience.
• Exercise improves sleep: There is evidence that suggests regular exercise helps you fall
asleep faster and improves sleep quality — and getting a good night’s sleep has also been
found to boost your immune system.
Exercise may be especially beneficial for older adults and people with chronic health conditions,
such as diabetes, arthritis, or heart disease. Regular exercise can help to improve balance,

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flexibility, strength, mobility, and cardiovascular health. Plus, it can boost energy and overall well-
being.
How can I stay physically active despite COVID-19 closures?
There are many ways you can be active, even when the gym is closed and you are practicing social
distancing. According to recommendations from the American Heart Association, adults should
aim for at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of
vigorous-intensity physical activity, per week.
If you have a chronic condition or are an older adult, you should check with your doctor before
starting a new home exercise program. Your doctor may be able to recommend exercises that are
safe for you and will let you know what types of exercise you should avoid.
Here are a few suggestions to help you get moving:
• Exercise with family: Exercise is an excellent opportunity for family fun. Walks, bike rides,
dance parties, living-room yoga sessions, or backyard soccer games are just a few examples
of how you and your household members can exercise together.
• Get outdoors: Walking, cycling, jogging, and hiking can help you get some much-needed
fresh air while staying safely away from others. Don’t have time for a full-length outdoor
exercise session? Consider breaking your workout up into several 10-minute sessions. You’ll
be surprised at how quickly a few brisk walks around the block can add up to a full workout.
• Follow along with online exercise videos: Whether you enjoy yoga, cardio kickboxing,
Pilates, strength training, barre, dance, or another type of workout, chances are you can find
a service that offers online videos. Additionally, many exercise studios and other community
organizations are now providing on-demand virtual fitness content.
• Take a virtual class: If you have the financial resources, consider supporting your local
fitness studio or personal trainer by signing up for online fitness classes or training sessions.
Some personal trainers are even offering private virtual sessions customized to your needs,
schedule, and preferences. Plus, having a class or training session on your calendar allows
you to interact with other people in a fun way, which may be just the motivation you need to
keep up with your fitness regime.
• Challenge yourself: Set an exercise goal — such as doing yoga five days per week or beating
your best 5K time — and make a plan to work toward achieving it.
• Tackle calorie-burning chores: Chores such as mowing the lawn, working in the garden,
washing the car, or cleaning out the garage provide excellent opportunities to build muscles
and burn calories. In addition to the sense of accomplishment you will feel after your
workout, completing a household task will yield even more feel-good benefits.
The bottom line: Although it may take some effort to create and adjust to new fitness routines,
regular physical activity can help you optimize your health and well-being during the coronavirus
pandemic.

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 ARNIS

While there are many martial arts out there, only a number of them use almost everything to create
a formidable self-defence system – stick, sword, dagger, empty hands, secondary weapons, etc. One
of these arts is the Filipino Stick Fighting of Arnis.

This section explores the benefits of learning Filipino stick fighting martial arts. Learning this
unique martial art will equip you with practical and effective self-defence techniques while keeping
you physically and mentally fit at the same time.

What is Arnis?

Arnis- is a stick made out of rattan that is 28 inches long. 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; can also be used for self-defense.

Two Types of Arnis

• Anyo or form - Athletes would perform sequences of movements using 2 batons.

• 2. Laban, or full combat competitions -Players are required to strike their opponents’
different body parts with one baton.

Who discovered Arnis?

Remy Amador Presas was the founder of Modern Arnis. He was born on December 19, 1936 in the
town of Hinigaran, Negros Occidental, Philippines. He was inducted into the Black Belt Hall of Fame
as Instructor of the Year in 1982. He published several books and videos on Modern Arnis and is
recognised as the "Father of Modern Arnis". Presas died on August 28, 2001 in Victoria, British
Columbia, Canada from brain cancer.

Five fundamental forms of arnis.

1. Solo baston- In this form, the arnisador fights with a single stick, called a baston.

2. Doble baston- Here the arnisador uses two bastons of equal length.

3. Espada- When the arnisador wields a long baston and a shorter one simultaneously.

4. Dos manos- When the arnisador grips the stick with two hands. In this form the stick is longer,
from thirty-five to forty-five inches tip to tip.

5. Bare-hand fighting caled mano-mano.

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History
The history of “Arnis de Mano” also known as “Kali or Escrima” in the Philippines can be
traced way before the arrival of the first Galleon ships in the Archipelago. The first recorded account
of the practice of “Arnis” reveals that it is primarily used by natives for tribal combats. It has been
called by different names during the time such as kali or kabaroan in Ilocos, pagkalikali in
Cagayan, lcalirongan in Pangasinan, kaliradman in Samar and Leyte, and esfocado or esgrima in
Bicol.
During the Spanish occupation, “Arnis” evolved as a sport coming in three variations: espada
y daga (sword and dagger) which uses a long and short stick; solobaton, or single stick; and
sinawali, which uses two sticks and employing movements similar to sawali weave. Some of our
national heroes like Jose Rizal, Andres Bonifacio, Antonio Luna, Gregorio del Pilar, and Gregorio
Aglipay were known to be practitioners of “Arnis”. Because of the intricate use and danger of
“Arnis”, which is one of the main weapons of our forefather2 in the battle of Mactan where
Portuguese explorer Ferdinand Magellan was killed, Spanish authorities in 1596 discouraged its
practice.
All these historical accounts imply that “Arnis” really originated in the Philippines. Renowned
encyclopedias refer to “Arnis” as Filipino Martial Arts. Similar native sports in other Asian countries
like Korea’s Taekwondo, Thailand’s Muay Thai, and Japan’s Judo, to name a few, have become
internationally accepted sports.

Influence of other Martial Arts Styles in Arnis History

It also has other influences, as traders and settlers travelling through the Malay Region
brought the silat as well as Arab, Indian, and Chinese martial arts. A few of the people still localized
Chinese combat methods called the kuntaw.
Moreover, it has been theorized that Arnis Kali Eskrima may have Indian roots and came to the
Philippines through the people who traveled through Malaysia and Indonesia to the
Philippines. Silambam, a stick-staff-based, ancient, Indian martial art influenced numerous martial
arts in Asia such as silat. Arnis may share ancestry with the said systems – several Arnis
movements resemble the short stick (kaji or kali) and other weapon-based combat styles techniques
of silambam.
When the Spanish colonizers first came to the Philippines, they observed weapons-based
combat arts practiced by the Filipino natives, which are likely not related to the modern-day Arnis.
The earliest written records of the Philippines and the Filipino life and culture were documented by
the first Spanish explorers.
A few early expeditions fought tribesmen armed with knives and sticks. In 1521, the
Portuguese explorer, Ferdinand Magellan, was slain in Cebu at the legendary “Battle of Mactan” by
the Datu Lapu-Lapu’s forces. Several Arnisadors claim that these natives killed the explorer in a
sword fight, but historical evidence does not prove so.
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Arnis history: Ferdinand Magellan meeting his demise against the Filipino Visayan warriors.

Antonio Pigafetta, a chronicler, was the only person who could account for the battle. Pigafetta
stated that Magellan was stabbed in the arm and face using spears and overwhelmed with
numerous warriors who stabbed and cut at him. Here is the account:

The natives continued to pursue us and picking up the same spear four or six times, hurled it at us again and again.
Recognizing the captain, so many turned upon him that they knocked his helmet off his head twice, but he always stood
firmly like a good knight, together with some others. Thus did we fight for more than one hour, refusing to retire farther. An
Indian hurled a bamboo spear into the captain's face, but the latter immediately killed him with his lance, which he left in the
Indian's body. Then, trying to lay hand on sword, he could draw it out but halfway, because he had been wounded in the
arm with a bamboo spear. When the natives saw that, they all hurled themselves upon him. One of them wounded him on
the left leg with a large cutlass, which resembles a scimitar, only being larger. That caused the captain to fall
face downward when immediately they rushed upon him with iron and bamboo spears and with their cutlasses until they
killed our mirror, our light, our comfort, and our true guide. When they wounded him, he turned back many times to see
whether we were all in the boats. Thereupon, beholding him dead, we, wounded, retreated, as best we could, to the boats,
which were already pulling off.

The Katipunan
Opinions differ based on the degree to which Spanish colonization in the Philippines impacted Arnis
training. A huge number of styles, techniques, and names of the system themselves have major
Spanish influence on them – arnis or arnes, eskrima or esgrima, estoque, garrote, etc., though some
argue that the Spanish names just reflect the fact that the lingua franca of the Philippines at that
time was Spanish, and there was limited Spanish martial influence.

What’s certain though is that the Spanish brought with them and utilized their weapon arts when
they began colonizing the Philippines in the 1500s. Moreover, that’s known is that they recruited
and trained soldiers and mercenaries from the locality; these are the Kapampangans,
Pangasinenses, Tagalogs, Ilonggos, Warays, and Cebuanos in order to pacify the regions and stop
revolts.

The first Filipinos who decided to attempt to revolt were the Pampangos – the most prominent and
warlike folks of the Philippines. It was all the worse since these Filipinos had trained in the military
art in school in the fortified outposts of the Caraga, Zamboanga, Jolo, Ternate, and other areas
where their bravery and valor was recognized.

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Arnis History Grandmasters: Dan Inosanto demonstrating sword and dagger.

However, this is essential for our protection, and so they always say that a Spaniard and three
Pampangos is equivalent to four Spaniards.
Logic tells us that these native mercenaries and soldiers would have transferred these newly
acquired skills to family members and very close friends to improve the efficient and already
existing native ones. Moreover, they would have shared methods and tactics with each other when
put in a similar military group and combatting the foreign side like the Marianas, the Moluccas, and
Formosa.

Spanish Influence on Arnis History

One prominent feature of Arnis that may point to Spanish influence is Espada y Daga (sword and
dagger) method, which is a term utilized in fencing. The Filipino version of the Espada y daga is
quite different from the European rapier and dagger styles; the stances are not the same as
weapons utilized in are normally shorter that European-made swords.

Following the Spanish colonization in the Philippines, a decree was established that banned the
common people from carrying weapons such as the Kampilan and Kris. Regardless, the
practitioners constantly found ways to keep and maintain the system alive, using rattan-made
sticks rather than actual swords. Several arts were passed down from generation to generation.

Occasionally, the arts took the form of rituals or choreographed dances like the Sakuting stick
dance. Furthermore, as a result, an intricate and unique stick-based style evolved in the Luzon and
Visayas regions. Mindanao, on the other hand, retained exclusive blade-oriented methods because
the Spaniards and even Americans never entirely conquered the southern regions of the Philippines.

Etymology of Arnis History

• Eskrima and Arnis are utilized in the Philippines' as weapon-based martial art. Kali, as a term
of such reference, is used by other practitioners in other countries as well. “Arnis de Mano” is
a particularly tricky name.
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• The word “Arnis” which was derived a form of the term “Arnes” refers to the attractive
harnesses utilized by the actors of the moro-moro stage displays. “De mano” just means
“hands.” Arnis de Mano is, therefore, a literal translation of the phrase ‘harness of hand.'
• The handling of such harnesses during stage plays made a lasting impression on the Spanish
settlers such that they called it ‘Arnes de Mano.' The style Arnis, which is a Spanish word in
itself, uses many Spanish words to express its techniques. A good example of this is ‘Espada y
daga' or “sword and dagger” (in English).
• “Eskrima” is another inclusive term. The word originated from the term ‘Escrima,' which,
again, originated from the Spanish word ‘Esgrima'; a term used for fencing. It is also believed
to be interpreted as ‘to skirmish' although there is no evidence for such claim.
• The term “Kali” is usually the most divisive. Loads of martial arts instructors and schools
believe that the term “Kali” is a combo of the terms Kamut (hand) and Lihok (movement). It's
also assumed to be the mother art of Arnis history or Escrima, but such assumptions lack
evidence.

Arnis History: The different forms of Eskrima.

• Kali or Kahli, as it's written at times, is a kind of stick in Visayan and mustn't be utilized to
refer to the art of fighting. Also, Kali is the Hindu Goddess of Destruction. Furthermore, the
Moros who reside in the Sulu islands would frequently go into combat clothed like the Kali;
the Goddess of Destruction.
• The more plausible fact is the Tagalog term for a large, bladed weapon called Kalis.
• This was simply shortened to “Kali” referring to every one of the bladed weapons. Dan
Inosanto popularized the term. Antonio Illustrisimo, interviewed in 1993, stated that he
simply utilized the word due to convenience since international students are familiar with it;
however, he preferred the word Escrima since it was what the art was called when his uncles
were teaching him.

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Practiced/Practitioners in the Philippines

Systems which directly originated from the Philippines and have practitioners residing in the
Philippines. Not all systems have particular names as older practitioners only called their arts
generic names like arnis, baston, escrima, etc.

Arnes Diablo - a style from Cebu focused on knife fighting taught by Lorenzo "Insiong" Saavedra to
Zimo Saavedra then to Lucresio "Okit" Albano and Gregorio "Goyong" Ceniza. Senior students:
Felipe Dabor, Cronie Cabatingan, Vernon Ompoc and Rene Capangpangan.

Balintawak Eskrima - Founded in 1952 by Venancio "Anciong" Bacon after internal dispute
amongst some of the original founders of the original Doce Pares club.

Balintawak Sugbu - Balintawak Sugbu follows the original teaching method of Villasin Balintawak.
Founder GM Carlo "Kaloy" Campaña

Bakbakan International - Founded by Antonio Diego, Rey Galang, Christopher Ricketts, senior
students of Tatang Ilustrisimo.

Biagtan Ayura Cinco Teros - Founded by Maestro Raysaldo Biagtan, former Team Muaythai
Philippines, ISKA Champion, World Silver Medalist, also founder of Biagtan Muaythai MMA and
Author of the book "The Art Of Cinco Teros" Northern Philippines System.

Black Scorpion Arnis founded by Capt. Arthur Cuadrante Teodosio, reserve officer of the Philippine
Army, in 1969.

De Campo Uno-Dos-Tres Orihinal (De Campo 1-2-3) – founded by Jose Caballero.

Derobio escrima - founded by grandmaster Braulio Pedoy.

Doce Pares Eskrima - Originally encompassed 12 styles and was founded by the Saavedra and
Cañete families in 1932. There are now several Doce Pares groups headed by various members of
the Cañete family.

Eskrido - Founded by Ciriaco "Cacoy" Cañete, the last remaining founder of Doce Pares Eskrima.

Garimot Arnis - Led by Gat Puno Abon "Garimot" Baet.

Kalis Ilustrisimo - Founded by Antonio "Tatang" Ilustrisimo; important as the ancestor of many
current eskrima systems. Some senior students are Antonio "Tony" Diego,[5] Epifanio "Yuli" Romo,
Christopher "Topher" Ricketts, Rey Galang and Romeo Macapagal

Jose Rizal practiced Arnis de Mano from Laguna[

Kombatan - founded by Ernesto Presas, brother of Remy Presas.

Lameco Eskrima - Founded by Edgar Sulite. The name comes from the three ranges of the
system, Largo (Spanish for "long"), Medio ("medium"), and Corto ("short"). It is a composite of many
systems with heavy influence from De Campo 1-2-3 and Kalis Illustrisimo

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Facilities of Arnis: Competition
Shall refer to the area by which the conduct of the competition shall be set or held including the
free zone around it.

• Dimensions
The playing area is 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.

• Lines of the Playing Area

All lines of the playing surface are 5.08 cm. (2 inches) and must be of different color from that of the
floor and other lines previously drawn for other purposes.

• Boundary Lines
Four lines mark the boundary of the playing area. The free zone distance measuring 2.0 meters are
drawn outside of the playing area.

• Match Lines
Two lines of 1.0 meter long and 2.0 meters apart mark the horizontal match line. The horizontal
match lines are drawn 3 meters from the boundary lines that run perpendicularly to the official's
table, and 3.5 meters from the boundary line that run parallel to the official's table.

Equipment of Arnis:

• Wooden Stick
The wooden stick shall measure 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.
• Wooden Replica of a Bladed Weapon
The wooden replica shall measure not less than 60 cm and not more than 90 cm in
full length and should be Ethnic Asian in origin. It must not have sharp edges or
pointed ends.
• Foam- cushion material
Should be foaming the padded sticks and shall have a maximum grip diameter not
greater than 3.81 cm.
• Head Protector- refers to a pair of protective head gear to include an impact-worthy face
mask.

Explanation:

Arnis- is a stick made out of rattan that is 28 inches long. It is a Filipino martial art, and is used as
self defense. The game is played by using prescribed padded stick in delivering artistic and legal
blows, strikes, thrusts, and disarming the opponent to gain scores.
Source:
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ted%20ends.

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Benefits of Arnis
• It can be used as self-defense. It can help you to ensure your safety especially if you are a
girl.
• You can use your stick as a weapon. If someone wants to harm you, you can protect yourself
from using your wooden sword.
• Arnis teaches us discipline and control.
• It provides a full body workout. It helps you to improve your stamina, muscle tone, flexibility,
balance and strength.
• It gives you a healthy lifestyle. It helps you to improve your physical fitness, mental and
emotional health.
• It gives you positive encouragement and respect for values in martial arts.
• It helps you to improve your cardiovascular health because it stresses the heart if you do the
arnis.
• It helps you to be focused on your goals.
• It helps you to have a good mood because you are participating in exercise

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1. Burns Calories and Keeps You in Good Shape

Eskrima is one of the best ways to lose or burn calories without your realizing it. It has a
conducive exercise program that develops and enhances various fitness components, primarily the
aerobic which improves your cardio. Eskrimadors are aware of the demand on cardio when
performing Sinawali and Redonda nonstop for several minutes.

2. Learn Practical Self-Defense

Each culture throughout history has established some type of self-defence martial art so that
they can protect their people in times of crisis. However, the only actual test of martial arts is actual
combat. As a combat art, Eskrima has proven it practicality and potency through the many years of
warfare and death matches among its practitioners.
As a weapon-based martial art, one advantage of kali escrima is that it allows you to defend with a
weapon and it also enables you to defend against a weapon-wielding opponent. Because you are
familiar with the different bladed and non-bladed weapons used by the attacker, it becomes easier
for you to anticipate and reverse his attacks.

3. Develop more confidence

Knowing that you can defend yourself against an attacker or even multiple attackers, gives
you the confidence to deal with unforeseen attacks. The fear comes from not knowing what to do
during an attack, especially one that is fatal. So martial arts also gives you the courage to face any
challenge. Training in Filipino Martial Arts, you’ll inevitably go through sparring sessions or even
competitions. The pressure ones go through during competition or sparring is immense. But with
training comes self-confidence and such confidence will build up once you go through sparring or
competition.
Win or lose you’ve walked through the path towards building confidence – conquering your fears
and working through pressure. And the more you train and challenge yourself, the more confident
you will feel.

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4. Inherit Mental Disciplines and Focus

When you train in Eskrima, you are constantly put to the test. As frustrating as it may seem,
we are forced to push ourselves when we are at our weakest. To excel in Eskrima, the practitioner
must ensure that the drills and exercises are given the required effort and time.
80% of Eskrima competition – of attacking or defending against an opponent – is mental. Thus,
training in Filipino martial arts schools involves conquering your fears against an opponent, staying
calm in a stressful situation, and the repetition and development of technique.

5. Promotes Improvement
With each training, day come new challenges. This compels us to step up to our game and
improve ourselves. This enables us to turn bad habits into good ones and brings us closer towards
our goals. In the martial arts of Eskrima, improvement can be fast because of the proactive
approach to learning. You learn by applying the technique. Courses are compartmentalized into
different levels and each student has to master the techniques in the lower levels before they can
learn techniques in the higher levels.
Many of the Filipino Martial Arts schools adopt the belting system wherein a student acquires a
coloured belt after gaining proficiency at a certain level and passing an evaluation. This system
promotes improvement as the students strive to master every level through consistent training.

6. Forge the Warrior Spirit within You

Each time we spar or test our skills with a partner or opponent, we grow a little bit stronger
and become more confident. This forges the warrior spirit within us to accept whatever challenges
that may come our way.
Filipino Martial Arts training can push your body to its limits. This ability to endure hardship and
beat the odds forces the indomitable warrior spirit within you. Sparring sessions and competitions
help you to conquer your self-doubt and engage with a sparring partner or competitor.
Thus, you do not shy away from challenges and battles but welcome it as an opportunity to prove
yourself. You are forging the warrior spirit every time you prepare for anything that may come in
your way together with the determination to face it when it comes.

7. Relieve Stress
Martial arts like Eskrima is one of the best ways to relieve stress and there’s nothing like the
clash of arnis sticks and a series of drills to release those endorphins.
Eskrima training promotes consistency in training such that the practitioner has to forget about his
troubles and worries and focus on the training. Schools like the APO-Balintawak Self-Defense
System and the Darwa Pangalima Eskrima, among others, perform meditation and breathing
exercises to help prepare the student mentally for training.
Filipino stick fighting is a mental game as much as It is a physical game. It requires patience to
learn and master all the different techniques of the art. Developing such patience helps relieves
whatever stress you may feel at the moment.

8. Builds strong bonds

Aside from the master-student relationship, you will be surrounded by fellow martial artists
with the same passion and interest in every training session, a sense of brotherhood and comradery

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 follows. In Filipino Martial Arts training, practitioners drill with different partners to expose
themselves to different personalities.
Training with different partners enables you to learn more about other people’s styles, biases, and
attitudes. Thus, a deep sensitivity and bond develop among practitioners who withstood training
together. There’s nothing like bonding with people who are motivated by the same things you are.
Source: https://stickfightingsport.com/8-awesome-benefits-of-filipino-martial-arts-eskrima/

Terminologies in Arnis
• Dagger – Daga • Respect – Pugay (form of salutation/greeting
• Distance (Long Range) – Largo between practitioners)
• Distance (Medium Range) – Medio • Stab or Thrust – Saksak
• Distance (Short Range) – Corto • Stick (Single) – Solo Baston
• Goodbye – Paalam • Stick (Double) – Doble Baston
• Grappling or Wrestling – Dumog • Stick Weapon – Yantok
• Handle/grip of weapon – Puño • Sword – Espada
• Hello – Mabuhay (or) Kumusta • Sword and Dagger – Espada y Daga
• How are you? – Kumusta? • Thank You – Salamat
• Instructor – Guro • Unarmed Combat – Mano Y Mano
• Machete – Bolo • You Are Welcome – Walang Anuman
• Poke – Tusok • Weaving (Weapon Movement) – Sinawali

References
1. Omniglot, Useful Tagalog Phrases, http://www.omniglot.com/language/phrases/tagalog.php

The following tables contain some of the words and phrases that are traditionally used in Filipino
Martial Arts training. They are based on Tagalog, the primary Indonesian language of
the Philippines. You'll notice the Spanish influence in some of these terms, not surprising since the
Philippines was once a Spanish posession.
(If you're having trouble seeing the charts below, then your browser doesn't support tables and you
should check out our text only page instead.)

Rank & Title

Tagalog English Tagalog English
Sa Pinuno Leader (Master) Pundador Founder
Arnisador/ Escrimador Arnis Practitioner Baguhan Beginner
Panggitna Intermediate Abante Advanced
Dalubhasa Expert Taga-Pagsany Trainer
Saligan Taga-Pagturo Basic Instructor Taga-Pagturo Instructor
Abante Taga-Pagturo Advanced Instructor Punong Taga-Pagturo Senior Instructor
Guro Teacher Punong Guro Senior Teacher

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 Actions & Techniques
Tagalog English Tagalog English
Patama Strike Sanga Block
Hawak Hold Pakawalan Release
Sugod Attack Lumaban Fight
Sinawali Weaving Rompida Up & Down
Banda y Banda Back & Forth Redonda X Movement
Corto Short Largo Long
Abanico Fan Palis Palis Sweep Stroke
Crossada Cross De Cadena Give & Take
Tulok Push Tusok Poke/Jab
Hirada Forward Mahuli Trap
Mano-Mano Hand to Hand Cadena De Mano Chain of Hands
Ocho-Ocho Figure Eight Sungkiti Thrust
Hawi Parry Hawi-Sungkiti Parry-Thrust
Doblada Double Movement Abaniko Doblata Double Fan
Suntukan Boxing Anyo Form (Kata)

Weapons
Tagalog English Tagalog English
Espada Sword Baston Cane
Single
Solo Baston Doble Baston Double Cane
Cane
Sword or
Punyal Knife Punyo
Cane Butt
Daga Dagger Espada y Daga Sword & Dagger
Yantok Rattan Bahi Iron Reed
Tabak Bolo Balisong Butterfly Knife

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 Misc. & Conversational
Tagalog English Tagalog English
Lakan Male Dayang Female
Galang Courtesy Simula Start
Opo Yes Sir Hindi Po No Sir
Tayo Stand Upo Sit
Sigaw Shout Orascion Meditation
Watawat Flag Yuko Bow
Thank You
Salamat Thank You Miraming Salamat
Very Much
Walang Anuman You Are Welcome Kumusta Ka How Are You ?
Mabuti Fine / Good Dinaramdam Ko I Am Sorry

Source: http://www.geocities.ws/amaa_arnis/Terminology.html

Fundamental skills

a. 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

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b. BASIC STANCE AND SALUTATION
1. Handa
• Feet are positioned shoulder width apart
• Stick is held in front of the body

2. Pugay
• Place the weapon hand across the chest
• Bow by bending at the waist

3. Handa sa Paglaban/fighting Stance

• One foot in the 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
• Toes facing forward.
• Weight evenly distributed on both feet.

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4. Forward Stance
• Distance of 5 steps between the feet.
• Back leg kept straight, rear foot is held at 45 degree angle.
• Keep the front knee bent
• Weight is evenly distributed on both feet.

5. Backward Stance
• Distance of 4 steps between the feet.
• Both knees are slightly bent.
• Rear foot held at 90 degree angle.
• 70% of the body weight on the rear foot while 30% is placed on the front foot.

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Topic #5: 12 Striking targets/Techniques

1. Left Temple
2. Right Temple
3. Left Arm
4. Right Arm
5. Thrust to the Stomach
6. Left Chest stab
7. Right Chest stab
8. Right Foot
9. Left Foot
10. Left Eye
11. Right Eye
12. Crown/Top of head

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12 Striking Techniques

* Watch the video on this link: https://www.youtube.com/watch?v=xCGc7l8CM0o for the 12

striking techniques.

Topic #6: Blocking Techniques

SIX BLOCKINGS:

1. Outside blocking- performed by bringing the cane forward support ed vy the left hand at the
middle of the cane

2. Inside block- performed as an outside block, however, on the right side of the body
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3. Downward inside block- performed by positioning the hand holding tge cane above the right
shoulder then swinging the cane downward to block the opponents attack

4. Downward outside block- performed by positioning the cane behind the left ear then swinging it
downward to block the opponent's blow

5. Rising block- performed by raising the cane over the head to block the opponent's blow

6. Vertical block- performed by raising the elbow of the hand holding the cane to shoulder level
while the other hand is supporting it at the middle

* Watch the video on this link: https://www.youtube.com/watch?v=vejU6MMNc-8 for more

understanding on how blocking techniques is properly executed.

Topic 7: Sinawali

The term “Sinawali” refers to the activity of ‘weaving’ and is applied to the art of Philippine
Martial Art Eskrima with reference to a set of two-person, two-weapon exercises.

Sinawali exercise provides Eskrima practitioners with basic skills and motions relevant to a mode of
two-weapon blocking and response method called Doblete. Sinawali training is often introduced to
novices in order to develop certain fundamental skills including; body positioning and distance
relative to an opponent, rotation of the body and the proper turning radius, recognition of one’s
center of gravity, eye-hand coordination, target perception and recognition, increased ambidexterity,

21
recognition and performance of rhythmic structures for upper body movement, and muscular
developments important to the art, especially, the wrist and forearm regions.

* Watch the video on this link https://www.youtube.com/watch?v=Lpm11pNJWu0 for better

understanding on the proper execution of single Sinawali

https://www.youtube.com/watch?v=Jbd--96pZRw

https://www.youtube.com/watch?v=afVdvSwK8CQ

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Topic 8: Double Sinawali

* For better understanding, you may watch the tutorial videos by clicking on this links;
https://www.youtube.com/watch?v=9M_tER1mbxY

https://www.youtube.com/watch?v=UiuIW4AUHtA

https://www.youtube.com/watch?v=k6eMpgdj6TY

https://www.youtube.com/watch?v=mb6o6zro6To

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Topic 9: Redonda

For better understanding and clear view of redonda, please visit these youtube videos:

https://www.youtube.com/watch?v=Hc_cp9YhCX4

https://www.youtube.com/watch?v=xDCVjNibSNs

https://www.youtube.com/watch?v=8AFnXgG_3PQ
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Topic 10: ANYO (kata) or Form (An Individual creation) single sinawali and double sinawali.

Guide for the ANYO single sinawali

Anyo Isa:
1) Begin in a neutral stance. Step forward with the right leg and deliver a #2 strike.
2) Step forward with the left leg and deliver a #1 strike.
3) Step forward with the right leg and deliver a #4 to the head.
4) Step back with the right leg and deliver a #2 strike
5) Step back with the left leg and deliver a #1 strike.
6) Step forward with the left leg and perform a supported block to the right (imagine you are
blocking a #2 strike)
7) Step forward with the right leg and perform a supported block to the left (imagine you are
blocking a #1 strike)
8) Step back with the right leg and a roof block, imagine an blocking a #12 (downward strike to the
top of the head)
9) Step back with left leg, with an umbrella, again imagine an blocking a #12 (downward strike to
the top of the head)
10) Twirl over the head and then deliver a #1 strike.
11) Step back with right leg and deliver a #2 strike.
12 ) Step back into a neutral stance.

* Here are sample videos on how to create the ANYO with striking and blocking combination skills
please visit this following links.

https://www.youtube.com/watch?v=jIlSz5AOFcQ

https://www.youtube.com/watch?v=DHXAZMc1wOs

https://www.youtube.com/watch?v=wd9bSxE_XFU

https://www.youtube.com/watch?v=4zKPbwinCvg

ANYO

Anyo is the application of all styles learned throughout one's training, and is performed with a
specific weapon (i.e. cane, dagger, hands) to show the flow of that form. Anyo requires certain
proficiency of beat, tempo, timing, agility, and most of all, diwang panlaban (fighting spirit).

Read more on Brainly.ph - https://brainly.ph/question/2009690#readmore

Topic 10 (Final Examination):

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 A. Using your creativity and learned knowledge in Arnis, create your own Arnis
routine (ANYO) for single and double sinawali. The ANYO must not exceed4 minutes. Choose your
choice of music. Take a video or yourself performing your routine.

• Wear proper dress code

• Use the most appropriate music for your performance.

Rubrics on grading all the performances of the participants

Needs Fair Good Excellent

Improvement
1 point 2 points 3 points 4 points

Knowledge of Needs Improvement Fair Good Excellent

Techniques
Doesn’t know any Demonstrates some Demonstrates good Demonstrates
technique or still knowledge of knowledge of excellent knowledge
unfamiliar with techniques, but technique. Few technique and may
techniques unsure of some errors. start teaching
movements. others.
Sometimes
hesitates/ watches
others and makes
some errors.

Execution of Needs Improvement Fair Good Excellent

techniques
Practitioner needs Practitioner knows Practitioner could Practitioner has
help in executing the technique but execute techniques already mastered
skills. couldn’t execute well. the techniques and
them well. could start
combining them.

Performance Needs Improvement Fair Good Excellent

All in all All in all All in all All in all

performance needs performance is fair. performance is performance in
improvement. good. excellent.

You have finally come to end of this PE course for this first semester 2020-2021. You have read,
tried understanding and possibly tried learning on a different way compared to the previous type of
learning we usually had.

And before I say my final congratulations for making it as a member of the second batch of
MADE4Learner Distance-Blended approach, please do the final requirement of this course. That
final activity will mirror the effects of your weeks on the mastery of the sport Arnis. I hope you will
feel great with the experiences you had.

Prepared by: Mr. Armel C. Loon

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