ADM
PHYSICAL EDUCATION
GRADE 7
ST
WEEK 4-1
Lesson 1: Background of Arnis
EXPECTATIONS:
1. Understand the rules, conventions, and terminology in Arnis by using them during the
execution of skills.
2. Perform the warm-up, stretching and cool-down exercises properly and on my own.
LOOKING BACK TO YOUR LESSON
What is 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.
BRIEF INTRODUCTION
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; can also be used for self-defense.
-It was founded by Remy Presas and he used it as a self-defense system.
ACTIVITIES
The following exercises must be performed to make sure that our bodies are physically ready
and to prevent any injury from occurring:
1. Warm-up
2. Stretching
3. Cool-down
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.
DYNAMIC STRETCHING
1. Knee hug to calf raise
2.Single leg deadlift
3. Lunge and twist
4. Toe touch
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
a. Feet are positioned shoulder width apart.
b. Stick is held in front of the body.
Pugay
a. Place the weapon hand across the chest.
b. Bow by bending at the waist.
Handa sa Paglaban/Fighting Stance
a. One foot in front (foot the same as the weapon
hand), the other foot on the rear
b. Keep feet apart, distance of one foot.
c. Both knees slightly bent
d. Toes facing forward
e. Weight evenly distributed on both feet
Forward Stance
a. Distance of 5 steps between the feet.
b. Back leg kept straight; rear foot is held at a 45- degree angle.
c. Keep the front knee bent.
d. Weight is evenly distributed on both feet.
Backward Stance
a. Distance of 4 steps between the feet.
b. Both knees are slightly bent.
c. Rear foot held at a 90-degree angle.
d. 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
3. Overhead stretch
4. Chest stretch
5. Triceps
6. Cross elbow
7. Zipper
REMEMBER
Always follow exercises before performing to make sure that our bodies are physically ready
and to prevent any injury from occurring these are:
1. Warm-up
2. Stretching
3. Cool-down
Arnis Fundamental Skills:
1. Grip
2. Basic Stance and Salutation
a. Handa
b. Pugay
c. Handa sa Paglaban/Fighting Stance
d. Forward Stance
e. Backward Stance
CHECK YOUR UNDERSTANDING
Directions: 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’ help.
W I will just wait for the next PE class.
RATING ACTIVITY
Warm-up
Dynamic Stretching
Grip
Stance
Static Stretching
