Physical Education Learner’s Module

PHYSICAL EDUCATION WORK

BOOK
MODULE Arnis TIME 8
SESSIONS
TWO (Dual Sports) ALLOTMENT

Arnis is a Filipino martial art that can be

OVERVIEW
performed individually or with a partner, using a
OF THE single stick or a pair of sticks for striking and
blocking; it may also be used for self-defense.
MODULE 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 cool-
down 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
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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.

At the end of this module, I will be able

LEARNING
to:

COMPETENCIES 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.
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.

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INTRODUCTORY ACTIVITY 5
SESSION MINUTES
1 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.

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2. Familiarizing oneself with the basic

stance and salutation.

SKILL DEVELOPMENT 5 MINUTES

ESSION 1
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 Carioca
Shuffle Butt
High kicks Knees

DYNAMIC STRETCHING

1. Knee hug to calf raise

2. Single leg deadlift

3. Lunge and twist

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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

 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
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 Toes facing forward

 Weight evenly distributed
on both feet

Forward Stance
 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.
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

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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’
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help.
W I will just wait for the next PE class.

RATING ACTIVITY
Warm-up
Dynamic stretching
Grip
Stance
Static stretching
INTRODUCTORY ACTIVITY 5
SESSION 2 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

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trunk attack
 Striking technique 5-Thrust to stomach

SKILL DEVELOPMENT 10
SESSION 2 MINUTES
GENERAL WARM-UP

DYNAMIC STRETCHING EXERCISES

APPLICATION 20
SESSION 2 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

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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

ASSESSMENT 5 MINUTES
SESSION 2 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

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The lessons and activities in every session are

PROCEDURES
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.

INTRODUCTORY 10 MINUTES
SESSION 3 ACTIVITY
REVIEW:
In our previous lesson, I learned how
to perform the five (5) striking techniques:

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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

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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

SKILL 5 MINUTES
SESSION 3 DEVELOPMENT
GENERAL WARM-UP

DYNAMIC STRETCHING EXERCISES

APPLICATION 20 MINUTES
SESSION 3 STRIKING TECHNIQUES:
ST6: Left chest stab
 Assume the fighting
stance.
 Extend weapon hand
forward, palm facing
outward.
 Keep elbow up.
ST7: Right chest stab

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 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,
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palm facing
outward
 Elbow up
ST12: Crown attack

 Hack against the top of the

head

COOL-DOWN: Static stretching exercises

ASSESSMENT 5 MINUTES
SESSION 3 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 =

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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

INTRODUCTORY 15
SESSION 4 ACTIVITY 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

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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 1-
12
 Monitor my heart rate to
determine the intensity of the
exercises.

SKILL DEVELOPMENT 10
SESSION 4 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.
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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

APPLICATION 15 MINUTES
SESSION 4 STRIKING TECHNIQUES

ST1: Left temple attack

ST2: Right temple attack

ST3: Left shoulder attack

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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

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HEART RATE AFTER STRIKING:

_____ bpm

COOL-DOWN: Static stretching exercise

HEART RATE AFTER COOL-DOWN:

_____ bpm

ASSESSMENT 5 MINUTES
SESSION 4 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).

INTRODUCTORY 20
SESSION 5 ACTIVITY 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
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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
help
1 – 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:
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 Blocking technique 1-Inward

 Blocking technique 2-Outward
 Blocking technique 3-Rising
 Blocking technique 4-Downward
inward
 Blocking technique 5-Downward
outward

APPLICATION 15
SESSION 5 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.

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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 Seated Groin

Calf
Hamstring

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Wrist (fingers up, down, forward)

Finger

Overhead Trunk Triceps

Cross Elbow Zipper Glute

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ASSESSMENT 5 MINUTES
SESSION Using the rating scale below, I can assess my

5 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
Striking techniques 1-5
Striking techniques 6-12
Blocking techniques 1-5
Cool-down

INTRODUCTORY 10 MINUTES
SESSION ACTIVITY
6 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.

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SKILL 10 MINUTES
SESSION DEVELOPMENT
6
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

HEART RATE AFTER STRETCHING:

_____ bpm
APPLICATION 15 MINUTES
SESSION Striking techniques 1-12

6 HEART RATE AFTER STRIKING: _____

bpm

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Blocking techniques 1-5

HEART RATE AFTER BLOCKING:

_____ bpm

Cool-down: Static stretching

HEART RATE AFTER COOL-DOWN:

_____ bpm

ASSESSMENT 5 MINUTES
SESSION
6 1. Rank the following exercises accordingly: 1-
most intense; 2-moderate; 3-least intense.

EXERCISES HEART RANK INTENSITY

RATE
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).

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INTRODUCTORY ACTIVITY 10
SESSIONS MINUTES
7 and 8 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

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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

SKILL DEVELOPMENT 5
SESSION MINUTES
7 and 8 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

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5. Triceps
6. Cross elbow
7. Zipper

APPLICATION 15
SESSION MINUTES
8
CHOREOGRAPHY and PRACTICE

ASSESSMENT 10
SESSION MINUTES
8
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

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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.

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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

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