Pe 3 Module Athletics Arnis

Republic of the Philippines
ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE

Region IX, Zamboanga Peninsula
R.T. Lim Blvd., Zamboanga City
LEARNING MODULE
Course Code: PE 211

Course Description : Individual and Dual Sports
Date Developed: Date Revised:
Document No: ZCSPC – Issued by: ZCSPC - CTE
LM2020
Prepared by:
MS. MARY ANN A. SALAZAR
MR. SHEJAN AMARANI
Reviewed by:
DEXTER T. PACLIBAR
Recommending Approval: Dr. JUDITH M. MAGHANOY
Approved by: Dr. ELIZABETH JANE P. SEBASTIAN
1|Page
VISION MISSION INSTITUTIONAL CORE VALUES
ZCSPC Provide effective and OUTCOMES Love of God;
as the leading efficient services Globally competitive Social
provider through advance graduates who can Responsibility;
of globally technological perform advanced Commitment/
competitive Studies and Technological competencies Dedication to the
human researches for the in their field of Service; and
resources. empowerment of the specialization. Accountability
nation’s human
resources.
INTRODUCTION
Welcome to Zamboanga City State Polytechnic College, the premier higher

education institution in Zamboanga Peninsula, one of the Centers of Development in
Teacher Education Institutions in the country and an ISO accredited institution as
recognized by the Commission on Higher Education. It is our pride and honor, that
you choose ZCSPC as your school of choice.
With the current situation under a NEW NORMAL condition due to COVID19
Pandemic, our school is now trying to find ways and means to provide accessible
and quality tertiary education. It is for this reason that the administration has decided
to offer flexible learning education using two modalities: Blended and Distance
Learning Education. In as much as we limit the actual and physical face-to-face
mode of delivery, each college has decided to come up with printed module to cater
those students who cannot avail online learning modalities.
This module has been prepared to guide you in your learning journey with the use of
the Guided and Self-directed learning activities prescribed to finish your course. Each
module includes reading materials that have been chosen to help you understand the
ideas and concepts introduced by the module.
For this semester, your class in PE 211 (course subject) focuses on Individual and
Dual Sport. Exercises and assessment of learning activities are provided to test your
comprehension and apply the concepts that you have learned from this module. After
accomplishing all modules, you are expected to do the following:
1. Demonstrate basic knowledge in track and field and arnis its vital role in boosting
immunity against viruses, health, and fitness issues.
2. Develop and build basic skills, techniques, and discipline in athletics and arnis.
3. Achieved personal fitness performance in achieving personal mastery of skills,
discipline and techniques, including other related health components.
4. Maintained the active physical activities and continuing fitness goal at home with
right nutrition and lifestyle.
2|Page
HOW TO USE THIS MODULE?
This is a self-study module particularly designed to help you study with little or no
intervention from your teacher. Please follow carefully the instructions on how to use
this module so you can fully benefit from it.
• The lessons on this module is logically organized. Every lesson is connected to

the next and necessary for a better understanding of the next topic. Hence,
please do not skip a page. Read every page of this module and do every task
that is asked of you.
• Read the Table of Contents so that you will have a good grasp of the entire
course. Having an overview of what you are about to study will help you see the
interrelationships of the concepts or knowledge that you are about to learn.
• Every lesson or unit begins with the learning objectives. The objectives are the
target skills or knowledge that you must be able to gain or perform after studying
the entire lesson/unit.
• Take the post test, activity or practice exercise given at the end of the lesson or
unit. Do this only when you have thoroughly read the entire lesson or unit. When
answering every activity, test or exercises, please answer them honestly without
looking at the answer key. The answer key is provided to check your own
progress and monitor your own understanding of the lesson. The knowledge you
will gain depends on how much effort and honesty you put into your work.
• Please pay attention to the Study Schedule. This will guide you to make sure that
you don’t lag behind. Lagging behind will result to cramming and eventually
affects your understanding of the lesson.
• Know what it takes to pass the course. Please refer to the Evaluation and
Grading System.
• If you encounter difficult words which are not found in the Glossary page of this
module, please take some time to research the meaning of these words. You will
fully understand your lesson if you exert extra effort in understanding it. There is
no room for laziness and complacency. College students are expected to be an
independent learner.
• If there is anything in the lesson which you need clarifications on, do not hesitate
to contact your instructor or professor at the appropriate time.
• You will be evaluated by your instructor or professor to check progress and how
much knowledge and skills you have gained. The result of this evaluation will
form a big chunk of your grade. So please do well and do not waste time.
3|Page
• Lastly, you are the learner; hence, you do the module on your own. Your family
members and friends at home will support you but the activities must be done by
you. As ZCSPCians, you must always be guided by our core values, Love of
God;Social Responsibility; Commitment/ Dedication to the Service; and
Accountability
SUGGESTED STUDY SCHEDULE
Week Topic Activities

Module 1 Introduction of Athletics
Unit I General Instruction In Physical Education
 Preparation of PE student
 Physical Activity Readiness
Questionnaire
1. General guidelines  Analysis and Insight to the
Week -1 2. PAR-Q history of athletics
September 7- 3. My goals  Personal reflection in the
11, 2020 4. History of Athletics discovery and interest of the
sport
 Discuss to how athletics
may benefit their health.
Unit II Events
 Identify different skills and
health related develop by
athletes and discuss
 Analysis and Insights on
what particular skills and
health can be developed
Week 2 with limited facilities and
September 14- 1. Track events resources.
18, 2020 2. Field Events  Watch videos and follow up
insights on different events
Facilities & equipment, Rules

Unit III
and Regulations
4|Page
 Identify the different sports
facilities and equipment
1.Photo of facilities and its attribute.
2. Track rules  Analysis and insight on a
3. Field rules given video
Week 3-4
 Reflection on how
September 21-
important rules and
Oct. 2, 2020
regulation in sport
 Identify error on ff. videos
or violation of the link
provided
Module II Physical Fitness Components
Unit I Skills and health related components

 Introduce different skills
and health related that can
be/must be develop in the
1. Health related sport of athletics
Oct. 5-9,2020 2. Different drills  Perform the different drills
via video taking.
 Reflection on the
importance of drills
Unit II Core and Leg Exercises

1. Core Strength  Discuss the importance of
core strength
Different core training  Perform the different core
(rest intervals/days) (Beginner/intermediate/Advance)
Week 6-7
2. Leg strength Discuss the importance of leg
Oct. 12-
23,2020 strength
Different leg training (rest Leg strength (sample videos)
Perform the different core
intervals/days) (Beginner/intermediate/Elite)
Unit III Fitness Week Challenge
5|Page
Student will create fitness week
challenge by their chosen peer.
(with rest day interval)
Core
Leg
Speed
Standing Long Jump
Student evaluate the
Fitness Activity/Peer
Core
Leg
Midterm
Week 8-9 And other exercises done.
Oct.26- Distance in jog/walk using app
Student Self-Assessment
Nov.6,2020 (ex.sweatcoin, fitify, and etc.
Points rewarded using the mobile
Module Assessment
apps evaluation (with follow-up
evidence)
Send link to pass their online

requirements/usb at the end of
module
Module III Introduction of Arnis

Unit I History of Arnis
1.Definition of Arnis
Week -10-11 2.Forms of Arnis
Nov. 9- 3.Arnis Terminology Poetry analysis essay
20,2020 4.Benefits and Value of Arnis
5.Safety Guidelines and Warm-up
Exercise
Officials,Facilities and Equipment

Unit II
of Arnis
1.Officials calls and hand signal Perform the different hand signal
Week 12
Nov. 23- 2.Facilities and Equipment of Identify the different sports
27,2020 Arnis equipment used in arnis
Unit III Basic skills
 The correct grip

Week 13-14
 The courtesy bow
Nov. 30- Perform the different drills via
Dec.11,2020  Basic stances
video taking.
 Basic footwork
 Body shifting
Module IV Strikes
Fundamental hand position
Unit I
(single weapon)
6|Page
Week-15 Different kinds of strikes delivery
1. Six striking techniques Perform the different drills via
Dec. 14- 2. Twelve striking video taking.
18,2020 techniques Practical exam
Unit II Basic Blocking Techniques
Week 16 Five blocking techniques Perform the different drills via

1. Single sinawali video taking.
2. Double sinawali
Jan. 4-8,2020
Unit III Anyo

Week 17-18 Application of learning
Jan.11-22 , Practical exam via video taking
1.Anyo demonstration
2020
FINAL EXAMINATION (Video Presentation of Anyo with music)
EVALUATION
7|Page
To pass the course, you must:
1. Read all course readings and answer the pre assessment quizzes, self-
assessment activities, practical activities, and reflection questions.
2. Answer the print-based discussion activities
3. Submit graded quizzes, and reflection activities.
4. Complete activities of each unit
5. Submit the final module
Evaluative Assessment Activities
A. Quizzes and Examination

Instruction: The 7 graded quizzes and one mid-term examination for athletics,
and 3 for arnis which are embedded in your module and must be answered
guided by the given evaluation tool. if you need help or assistance for purposes
of further validation and verification
B. Activities
Instruction: Complete the activities in a particular unit given. Take documentation
pictures/videos as proof and as part of your portfolio.
Athletics
>Activity #7 Running Drills

>Activity#8 Core Exercise
>Activity#9 Leg Exercise
>Activity#10 Fitness Plan
>Activity#11 Speed
>Activity#12 Standing Long Jump
Arnis
>Activity#2 Officials Hand Signal
>Activity#3 Preparatory Exercises
>Activity#4 Stick Exercises
>Activity#6 Basic Skills in Arnis
>Activity#7 Blocking Techniques
>Activity#8Sinawali
>Activity#9Anyo
GRADING SYSTEM
8|Page
NO. CRITERIA PERCENTAGE (%)
1 Practical Activity/Performance 70 %
2 Summative Assessment 20 %
3. Portfolio 10 %
Total 100%
9|Page
10 | Physical Fitness 1
TABLE OF CONTENTS
Introduction ……………………………………………………………………….….….2
Study Guide …………………………………………………………………….….…….3
Study Schedule …………………………………………………………………….……4
Module I –Introduction of Athletics……………………………………………………12
Unit I General Guidelines in Physical Education………………………….….12
Unit II Events………………………………………………………….………….22
Unit III Facilities, Equipment, Rules, and Regulations …………….……..….32
Module II Physical Fitness Components……………………………….….…....…...38
Unit I Skills and Health Related Components….………………….……..…..38
Unit II Core Exercise…………………………………………………….………41
Unit III Leg Exercise………………………………………………….….…...…44
Unit IV Fitness Week Challenge……………………………….…….…….…46
Rubrics for Process/Performance/Product Based Assessment …………….…....54
Key Terms ………………………………………………………………….…….…..…57
Module III Introduction of Arnis……………………………………………………….59
Unit I History of Arnis……………………………………………………………59
Unit II Officials, Facilities, and Equipment…………………………….….….64
Unit IIIBasic Skills………………………………………………………………79
Module IV Strikes………………………………………………………………...….…86
Unit I Fundamental Hand Position………………….………………….…….86
Unit II The Basic Blocking Techniques…………………………………..…..88
Unit III Anyo…………………………………………………………………..…91
Rubrics for Process/Performance/Product Based Assessment ……….….….…..94
Key Terms …………………………………………………………………...…..….…96
References……………………………………………………………………………….……….……97
MODULE 1: Introduction of Athletics
UNIT 1
TITLE: PE Guidelines and Physical Activity Readiness Assessment
INTENDED LEARNING OUTCOME
After studying this module, you are expected to:
 Be acquainted with the guidelines of PE 211 (Individual and Dual Sport)

 Assess personal Physical Activity Readiness
 Identify personal goals of this subject
General Guidelines
1. PE student enrolled in this subject must have an adequate open space or area
at home that is safe for physical activities.
2. Activities done outside e.g., open space, parks, landmarks, must still follow
safety measures/protocols like planning for jog, brisk walking, and etc.
3. Wear sports attire and comfortable shoes; this will help you to prepare your
body and mind for physical activities.
4. Always bring your water bottle with you.
5. Always start the activity with a warm-up and ends with a cool down. Please note
that doing short-cuts will cause injury.
6. Nutritious food is essential as recommended by expert. Eating unhealthy food is

toxic to the body thus, leading to inefficient work of muscles or body during
workout and may lead to serious injuries.
7.Getting enough sleep will help you to be more effective in your days, performing
activity easier. Sleep deprivation is one of the risk of having health problem.
(SleepFoundation.org)
8. And lastly, be consistent, be active, and be health conscious. Happy hormones

for a healthy YOU!
Be the BEST VERSION!
Activity no. 1
Physical Fitness Readiness Questionnaire (PFR-Q)
Name:______________________________ Course and year:__________

PE Schedule:________________________ Name of PE
Teacher_______________
Age:_____________ Sex:____________
Physical Fitness Readiness Questionnaire (adopted)

This questionnaire is applicable for students between ages 15 and 69. If the
students are over 69 years old and not used to being very active, he/she must see
a doctor first.
GENERAL HEALTH QUESTIONS
Please read the 7 questions below carefully and answer each one honestly YES NO
1. Has your doctor ever said that you have a heart condition OR high blood
and you should only do physical activity recommended by the doctor?
2. Do you feel pain in your chest at rest, during your daily activities of living,
OR when you do physical activity?
3. Do you lose balance because of dizziness OR have you lost consciousness

in the last 12 months?
(Please answer NO if your dizziness was associated with over-breathing
(including during vigorous exercise).
4. Have you ever been diagnosed with another chronic medical condition
(other than heart disease or high blood pressure)?
PLEASE LIST CONDITION(S) HERE:
____________________________________
5. Are you currently taking prescribed medications for a chronic medical
condition:
PLEASE LIST CONDITION(S) AND MEDICATIONS HERE:
________________________
6. Do you currently have (or have had within the past 12 months)
a bone, joint, or soft tissue (muscle, ligament, or tendon)
problem that could be made worse by becoming more physically active?
(Please answer NO if you had a problem in the past, but it does not limit
your current ability to be
physically active).
PLEASE LIST CONDITION(S)
here:______________________________________________________
7. Has your doctor ever said that you should only do medically supervised
physical activity?
YES NO
Follow-up questions
about your medical condition(s)
1. Do you have Arthritis, osteoporosis, or back problems?

2. Do you have Cancer of any kind?
3. Do you have a heart or Cardiovascular Condition? This includes
Coronary Artery Disease, Heart Failure, Diagnosed Abnormality of
Heart Rhythm
4. Do you have an irregular heart beat that required medical management?
(e.g., atrial fibrillation, premature ventricular contraction
5. Do you have High Blood Pressure?
6. Do you have a resting blood pressure equal to or greater than 160/90
mmHg with or without medication?
7. Do you have any Metabolic Conditions? This includes Type 1 Diabetes,
Type 2 Diabetes, Pre-Diabetes
8. Do you often suffer from signs and symptoms of low blood sugar
(hypoglycemia) following exercise and/or during activities of daily living?
Signs of hypoglycemia may include shakiness, nervousness, unusual
irritability, abnormal sweating, dizziness or light-headedness, mental
confusion, difficulty speaking, weakness, or sleepiness
9. Do you have any signs or symptoms of diabetes complications such as
heart or vascular disease and/or complications affecting your eyes,
kidneys, OR the sensation in your toes and feet?
10. Do you have other metabolic conditions (such as current pregnancy-related
diabetes, chronic kidney disease or liver problems)?
11. Are you planning to engage in what for you is unusually high (or vigorous)
intensity exercise in the near future?
12. Do you have any Mental Health Problems or Learning Difficulties? This
includes Alzheimer’s Dementia, Depression, Anxiety Disorder, Eating
Disorder, Psychotic Disorder, Intellectual Disability, Down Syndrome
13. Do you ALSO have back problems affecting nerves or muscles?
14. Do you have a Respiratory Disease? This includes Chronic Obstructive
Pulmonary Disease, Asthma, Pulmonary High Blood Pressure
15. Has your doctor ever said you have high blood pressure in the blood
vessels of your lungs?
16. Do you have a Spinal Cord Injury? This includes Tetraplegia and
Paraplegia If the above condition(s) is/are present,
17. Do you commonly exhibit low resting blood pressure significant enough to
cause dizziness, light-headedness, and/or fainting?
18. Have you had a Stroke? This includes Transient Ischemic Attack (TIA) or
Cerebrovascular Event If the above condition(s) is/are present.
19. Do you have any impairment in walking or mobility?
20. Have you experienced a stroke or impairment in nerves or muscles in the
past 6 months?
21. Do you have any other medical condition not listed above or do you have
two or more medical conditions?
22. Have you experienced a blackout, fainted, or lost consciousness as a result
of a head injury within the last 12 months OR have you had a diagnosed
concussion within the last 12 months?
23. Does anyone in your household ever smoke in Bed or any other place in
your house?
24. Do you take special precautions to avoid accidents in and around your
home?
25. Do you try to avoid eating too much salt or sodium?
26. Do you try to avoid eating too much fat?
27. Do you try eat enough fiber from whole grains, cereals, fruits and
vegetables?
28. Do you try to avoid eating too much high cholesterol foods, such as eggs,
dairy products and fatty meats?
29. Do you try to get enough vitamins and minerals in foods or in supplements?
30. Do you try to avoid eating too much sugar and sweet foods?
Activity no. 2
Personal profile
Name:______________________________ Course and year:__________
Schedule:________________________
Age:_____________ Sex:____________
Resting Pulse rate:________

Exercise Pulse rate:_______
Medical Record:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Pre-test
Student must get their BMI (Body

Mass Index) to assess their weight status and risk disease classification before
(Pre-test) and after (Post-test) doing at the end of the semester. This will allow
student to be consciously aware in his/her body and health.
Data Sheet for BMI and Waist to Hip Ratio
Body weight (BW):_________(kg)

Hip Circumference (HC):_________(cm)
Height (HT) :________________(m)
Waist Circumference (WC):________(cm)
Fitness category :____________________
Body Mass Index

BMI= BW________(kg) / HT ________(m 2)
BMI:___________________
Rating:________________
Waist to Hip Ratio
WHR= WC_______(cm) / HC:_________(cm)
WHR:_______________
Percentile:___________
Legend:
BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese
Waist to hip Circumference
Classification Men Women
(risk of disease)
High risk 1.0 and above 0.85 above
Moderately High risk 0.90- 1.0 0.80- 0.85
Optimal low risk of 0.90 below 0.80 below
disease
Activity no. 3 My Goals
My goal is a personalize fitness target of student at the end of the semester

undergoing physical activities. He/she may specifically indicate what specific body
parts to strengthen, add or loose (hips, waist, thigh etc.), a weight loss, strong core,
improving balance, or cardio vascular endurance. It may also include the food
intake to be healthier or changing good habit specially from passive to active
lifestyle.
List down your personal fitness goals throughout this course.
1.________________________________________________________
2.________________________________________________________
3.________________________________________________________
4.________________________________________________________
5.________________________________________________________
History of Athletics
o Athletics is a group of sporting events that involves

competitive running, jumping, throwing, and walking. The most common
types of athletics competitions are track and field, road running, cross
country running, and race walking.
o The simplicity of the competitions, and the lack of a need for expensive
equipment, makes athletics one of the most common types of sports in the
world.
o Athletics is mostly an individual sport, with the exception of relay races and

competitions which combine athletes' performances for a team score, such
as cross country.
 Ancient Greeks were responsible for competitive athletics.

Ancient
A copy of the Ancient Greek statue Discobolus, portraying a discus thrower

o Athletic contests in running, walking, jumping and throwing are among the
oldest of all sports and their roots are prehistoric.
o The original and only event at the first Olympics in 776 BC was a stadium-
length running event known as the stadion.
Foot race depicted on Greek vase
Modern Era
o The athletics was revived in England in the 19 th century. First modern
Olympic games took place at Athens in 1896.
o Women first competed in the year 1928, (100m, 800m, 4x100m relay, high
jump, and discuss)
o In 1912 International Association of Athletics Federation (IAAF) was
formed. It approves rules and confirms world records. - (Sebastian Coe-6 th
President in IAAF).
The Olympic Games
o The first Olympic games were held in approximately 776 B.C. in the Greek
city of Olympia. The games were a religious celebration, held every four
years, in honor of the Greek god Zeus.
o It only had one event – the 210-yard dash. The rest of the Olympics were
spent sacrificing to the many Greek gods.
o However, over the years, the games added more events – boxing,
pentathlon, jumping and wrestling. The Olympic games were completely
about pride, they did not compete for the medals, but for honor and pride.
o The Ancient Greeks loved sports, their legacy is shown in the modern-day
Olympic games. It is estimated that over a few billion people watches the
Olympic games every year.
o In 1896, the International Olympic Committee(IOC) launched the first
modern Olympic games in Athens, the capital of Greece.
Did you know…
Runners who average more than 80 km (50 miles) per week are twice as
likely to suffer from respiratory illnesses. Those who run 20-30 km (12.4-
18.6 miles) a week have a stronger immune system and are less prone
to colds.
Regular running training is good for improving the long-term stability of

bones. Researchers at the University of Michigan came to the conclusion
that 12-20 minutes of running three times a week can increase bone
mineral density.
Activity no. 4
After reading the units, write down the significant development that has an impact
to the present human relationship and activity? How the sport promotes peace and
harmony ?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
2.Explain the significant roles of sports to human activity/movement and health.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Unit II
TITLE: Events
 Identify the different track and field event.

 Recognize how it is being played and skills exposition
 Write the different skills and health related that an athlete develops
ATHLETICS TRACK
INTRODUCTION
o The track is made with a rubber surface to improve grip and lessen the risk
of slipping in poor weather conditions.
o It is an elongated oval shape, consisting of a semi-circle at either end and

two straight segments joining the semi-circles together.
o It is split into six to ten lanes which circle around an inner field used for
throwing and jumping events.
Track and Field Arena
o Each runner is allocated a lane at the beginning of the race, with starting
blocks marking the beginning of the race, although whether athletes are
required to stay in lane for the duration of the race, depends on the
distance being run.
o The winner of all races conducted on the track is the first person whose
torso crosses the finishing line.
o If hands, legs, head or feet cross the line before another contestant’s torso
a win is not counted.
o A runner is disqualified from a race if they make two false starts, which are
counted if they leave the starting blocks before the starting gun is fired.
STARTING BLOCK
o Device made up of two adjustable pedals that allow sprinters to give

themselves momentum during a start.
TRACK EVENTS
Short Distance Races
o For the shortest running races, contestants must stay in lane at all times and
will be disqualified if they change lanes.
Sprints- a quick run, or short distance.
The short distance races consist of:
 100m, 200m, and 400m
Middle Distance races
Middle Distance-events longer than sprints.
o The middle distance races consist of:
 800m,1000m,1500m,3000m,2000 and 3000 steeplechase
Long Distance Races
o The long distance races consist of:
 5000m, 10,000m ,20,000m, 25,000m, 30,000m,and one hour.
RELAY
Athletic rules stipulate that contestants
must pass a baton to the next runner on
completion of their own leg within a
marked changeover zone. Once the baton
is passed, the runner who passed the
baton must stay in lane until all other
runners pass, to avoid obstructing another
contestant. If the baton is dropped, the
runner may pick it up but should not
obstruct other runners when doing so.
Relay events that are commonly included in Athletics competitions are:
 4 x 200 m
 4 x 400 m
 4 x 800 m
There are also medley relays although these usually only take place at specific
relay events. There are two types of medley relays:
 Distance Medley Relay: this consists of a 1200 m leg, a 400 m leg, an 800
m leg and a 1600 m leg to finish. Sprint
 Medley Relay: this consists of a 400 m leg, two 200 m legs and an 800 m
leg to finish.
HURDLES
o The hurdles race consists of a track with ten hurdles in each lane, spaced
evenly over the course of the track. Contestants are required to jump over
each hurdle with
both feet clearing the height of the hurdle bar. The hurdles are positioned in such a
way that they will fall over if the runner touches them and although contestants will
not be disqualified for knocking hurdles down accidentally, they will be penalized
for knocking them down deliberately. Contestants must stay in lane throughout the
race and will be disqualified for changing lanes or obstructing another athlete.
There are three types of hurdle races which commonly take place at athletics
competitions:
 110 m hurdles (men)

 100 m hurdles – (women)
 400 m hurdles
Road Races- events conducted on open roads, sometimes finishing on a track.
 10k, 15k, 20k,
Marathon as a common road-racing distance run in major international athletics

championship, such as Olympics.
 100k
Half marathon (21.0975)
 25K, 30K
Race Walking- contested on either the track or on open road.
 10,000m (women) ,10k, 20,000m, 30,000m, 50,000m and 50k.
Below are the links of videos of events, including the crouch start, and the actual
competitions of track events. Take note of how each event conducted, starting
position, passing of baton, and skills showcase.
Crouch start
 https://www.youtube.com/watch?v=YwbPv91e6AY
100m, 200m, and 4x100m relay
 https://www.youtube.com/watch?v=93dC0o2aHto&t=14s
400m (women category)
 https://www.youtube.com/watch?v=LYovr3_-EZA
4x400m relay (women&men)
 https://www.youtube.com/watch?v=1As9FPEBajM
110m hurdle men
 https://www.youtube.com/watch?v=FLEpqPW-sAA
race walk (women)
 https://www.youtube.com/watch?v=6ZKSywmobMQ
Did you know…
Researchers from the University of Portsmouth in England found that breasts

don’t just bounce up and down during running; they move in a complicated
figure-8 pattern and without support could create saggy breasts!
It takes 200 muscles to take a step when you run.
Doing a short run while at work can increase your productivity by 23%.
FIELD EVENTS
A. JUMPING EVENTS
There are four jumping events in field athletics: high jump, long jump, triple jump
and pole vault.
There are four main principles which are applied to all jumping events:
o Starting run - this is the period of time where the athlete gathers speed for
the take-off.
o Take off - this is the transition between the run and the jump with the athlete
propelling their body into the air.
o Flight - this is the period of time when the body is airborne, sending them
horizontally away from the starting point in the long jump or triple jump and
vertically over the bar in the high jump.
o Landing - this is the point at which the athlete finishes the jump marking the
distance (in the case of the long jump and triple jump) that they have
travelled through the air.
1.1. High Jump In the high jump event,

athletes sprint down a runway towards a
four meter long horizontal bar and jump
vertically over the bar on to a cushioned
mattress. There are various methods of
jumping over the bar but the most
common is known as the ‘Fosbury Flop’.
Whatever their chosen methods of
jumping over the bar, all contestants are
required to make the take off from one
foot. After three failed jumps a contestant
is eliminated from the competition.
1.2. Long Jump The long jump

requires athletes to sprint down a runway
and jump off a raised platform into a
stretch of sand or other marked area, with
the aim of landing as far from the starting
point as possible. The distance travelled is
measured by the first mark made by the
athlete’s body in the sand on landing. The
jump is also a fail if the athlete leaves the
runway after the take-off line at the end of
the takeoff board.
1.3. Triple Jump Also known as
‘the hop, step and jump’ the triple jump
requires the athlete to begin with speed
but to maintain energy for the take-off.
The triple jump begins with a sprint down
the runway and is followed by a hop, a
step and a jump before the athlete propels
their body into the air, with the aim of
landing as far from the starting point as
possible, in the same manner as the long
jump. When the athlete hops, they must
land on the same foot as they began
sprinting on and the step should land on
the opposite foot.
1.4. Pole Vault The pole vault

requires the athlete to clear the height of a
horizontal bar with the assistance of a
vertical pole, with the bar increasing in
height as more athletes are eliminated
from the competition. The athlete begins
the jump by sprinting down a runway and
then plants the pole into a box in front of
the bar, using the pole to power over the
bar. As with the high jump, a pole vault is
classified as a fail if the contestant knocks
the bar down during the vault and after
three failed attempts the athlete is then
eliminated from the competition.
B. THROWING EVENTS
There are four different throwing events included in athletics competition which
require athletes to demonstrate power, strength and accuracy. The four events are:
the hammer, the discus, the javelin and the shot put.
2.1. Hammer The ‘hammer’ is an

extremely heavy metal ball weighing 7.2kg
which is attached to a handle by a steel
wire. The hammer event requires the
contestant to have extreme strength and
excellent technique, in order to throw the
metal ball across the field. When making
the throw the contestant must stand within
a designated area, marked by a circle. If
the athlete steps out of the circle during
the throw or before the hammer lands, the
throw is classified as a fail.
2.2. Discus Making use of a

spinning technique to bring about speed
and strength, the discus requires the
athlete to throw a disc shaped object
across the field as far as possible. The
athlete must begin the throw from a
stationary position but there are no
specified requirements for the method
used to throw the discus. To make the
throw the athlete stands within a circle
marked on the ground and is forbidden to
leave the circle before the discus has
landed. If the contestant steps on or
outside the circle, the throw is classified
as a fail.
2.3. Javelin The Javelin combines

speed with great strength, requiring the
athlete to throw a long spiked pole as far
as possible across the field. The javelin
has a grip, part way along the pole, which
the athlete must hold on to when throwing.
The javelin is thrown by an arm extended
backwards, being thrown over the
shoulder or upper part of the arm. For the
throw to count, the javelin must land with
the tip (front part of the javelin) hitting the
ground before the tail (back part of the
javelin) If the athlete turns their back to
the throwing line during the throw or
crosses the line during or after the throw,
the throw is classified as a fail.
2.4. Shot Put Requiring perhaps

more strength than any other athletic
event, the shot put requires the athlete to
throw an extremely heavy ball across a
specified distance by transferring leg
strength up through the arms. The athlete
is required to begin the throw from a
stationary position within a marked circle
and must throw the shot using one hand
only. The contestant is disqualified if they
leave the marked circle before the shot
has touched the ground.
Below are the links of videos of the different field events to further understand how
the game is being played. Take note of the different abilities and skills, equipment
used and area to compete.
Jumping
High Jump (men)
 https://www.youtube.com/watch?v=qFktFVHNsdU
Pole vault (women)
 https://www.youtube.com/watch?v=_8xYo0w7YK8
Triple Jump
 https://www.youtube.com/watch?v=zsU9Icyuv3c
Long Jump
 https://www.youtube.com/watch?v=yolcFXDV6To
Throwing
Hammer throw
 https://www.youtube.com/watch?v=KnHUAc20WEU
Discus throw
 https://www.youtube.com/watch?v=TlwJfzlZZsE
Javelin throw
 https://www.youtube.com/watch?v=jZMxjRSL7dw
Shot put
 https://www.youtube.com/watch?v=SLAo1_Ge8PQ
Track and Field players must develop a strength and skills that is part of physical
fitness components. This will help the player to perform at its best with a condition
body. In this part of activity, identify the player’s skills or health related components
develop and explain its importance of an athlete performance.
Ex. Power- throwing like in shot put requires explosive power as an athlete aims to
its best performance with speed and strength in throwing the shot as far as an
athlete could.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Multiple choice: Read each item carefully and choose the best answer from the
given choices. Encircle the corresponding letter of your choice. (One point each)
1. Which of the following words describe athletics?

a. It is jumping
b. It is running
c. It is throwing
d. All of the above
2. Vice is a sprinter. In athletics track event which of the following events she does
not play?
a. 100m
b. 200m
c. 400m
d. 1500m
3.What specific event that player needs to hop, step, and jump into a sandpit?
a. Long jump
b. Triple jump
c. High jump
d. None of the above
4. What event in athletics that require an explosive power and build muscle?
a. Jumping
b. Hurdling
c. Throwing
d. Long distance
5.What equipment in athletics that use by sprinter in starting line that help push
away quickly at the start?
a. Take-off board
b. Starting pistol
c. Starting block
d. Spike shoes
6.In which category of event does Usain Bolt belong?
a. Jumper
b. Sprinter
c. Runner
d. Middle distance runner
7.What relay event were each player should run one round in the oval?
a. 4x100m relay
b. 4x200m relay
c. 4x400m relay
d. 4x800m relay
8. What is the standard measurement of an oval?
a. 300m
b. 400m
c. 450m
d. 500m
9. Jordan is use to run 5000m. How many round do you think he needs to do to
finish the race?
a. 6.5 rounds
b. 8 rounds
c. 10 rounds
d.12.5 rounds
10. What event that requires extensive endurance in athletics?
a. Jumping
b. Long distance race
c. Middle distance
d. Sprint
Unit III
Title: Facilities, Equipment, Rules and Regulations
 Identify the different facilities and equipment used in athletics

 Analyze and write the violations of each game
Activity no. 4
Research and identify the following facilities and equipment and how it is being
used in track and field.
1.______
_______________________________
_______________________________...
_______________________________
_______________________________
2.______
_______________________________
_______________________________
_______________________________
_______________________________
3.______
_______________________________
_______________________________
_______________________________
_______________________________
4.______
_______________________________
_______________________________
_______________________________
_______________________________
5.______
_______________________________
_______________________________
_______________________________
_______________________________
6.______
_______________________________
_______________________________
_______________________________
_______________________________
7.________
_______ ________________________
________ ________________________
_______ ________________________
_______ ________________________
8._________
_______________________________
_______________________________
_______________________________
_______________________________
9._________
_______________________________
_______________________________
_______________________________
_______________________________
Rules and Regulations
Rules for track and field events are designed to keep participants safe and secure
while racing.
o In running events, the athlete is warned for the first foul start; repeating the
same error will call for a disqualification.
o Lane discipline is of utmost importance in track and field. If an athlete
changes the lane, it will be seen as obstructing the fellow athlete, which, in
turn, will call for immediate disqualification
o In relay, the baton must be passed within the 30 m exchange zone; trying to
pass on the baton after crossing this distance will be viewed as a foul.
o In hurdles, the athlete has to clear all the hurdles with clear crossover.
Knocking down any hurdle in effort of crossing over, or as a deliberate
attempt, may lead to disqualification.
Basic Jumping Rules
o In high jump and pole vault each athlete is given three chances to clear
the hurdle. Failure to clear the hurdle is viewed as a foul, and three such
fouls automatically lead to disqualification.
o In long jump and triple jump, overstepping on the take-off board is

considered foul. (red marks is called plasticine indicator where athlete
should not overstep)
o Overstepping is considered a foul in various throwing competitions, i.e.,

discuss throw, javelin throw, shot put, and hammer throw.
Basic Throwing Rules
o Shot put is a track and field event that requires you to push a heavy metal
ball as far as you can away from your body. The distance is recorded and
measured against other contestants.
To legally put the ball,
you must place the ball
against your neck and push
it away from your body using
your hand.
o Competitors stand in a circle with a 7-foot radius that cannot be crossed

while putting the shot put. If a player crosses the line he will be disqualified
from the match.
The throwing sector (The V-line is the area where throwing implement
should land, away from it bounderies is consider as foul.)
Activity no. 5
Watch the following videos and identify the violations or foul in the game.
1. Discus throw
https://www.youtube.com/watch?v=qXQFTzOqmo0
Violation/s:_________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
____________________________
2. Javelin throw
https://www.youtube.com/watch?v=jZMxjRSL7dw
Violation/s:_________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
____________________________
3. 200m run
https://www.youtube.com/watch?v=nJKM3j45b2E
Violation/s:_________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Activity no. 6
Reflective Thinking
Give your insights about how significant are rules and regulations in every sport
event?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
MODULE 1: Physical Fitness Components
UNIT I
TITLE: Skills and Health Related Components
 Discover different skills and health components that an athletics player must
develop
 Analyze the body movement and perform the different running drills
Few famous personalities in the athletics field brought spectacular performance

and breaking records in Olympics, like Usain Bolt.
2009 Jamaican sprinter

Usain Bolt set the world record in
the 100-meter sprint at 9.58
seconds. Bolt’s speed during his
world-record run was 10.44 meters
per second. Even more astounding
is the fact that Bolt started from a
speed of zero and then had to
accelerate, which means that his
top speed actually was fast
Skills and Health Related Components

POWER
SPEED
REACTION-TIME
FLEXIBILITY ACCURACY
Running Drills
Running Drills are dynamic exercises that help to ingrain proper movement
ENDURANCE
patterns into your muscle memory. Once ingrained, these movements become
automatic and help to improve a number of things including:
 The strength of your muscles, tendons and joints (like the ankle) needed for
powerful and fast running.
 Communication between your brain and legs.
 Coordination.
 Agility
 Balance.
 Proprioception.
Examples of running drills
 High Knee
 Butt Kick
 A Skip
 Carioca
Tips
 Concentrate As You Perform Your Drills
Because running drills are a skill, you need to pay careful attention to the
way you perform each drill. If you rush the movement and perform them
with poor form, you only reinforce bad habits.
Here are some points you want to think about as you perform the drills.
 Think of your head as your anchor. You want your chin parallel to the
ground with your head nicely stacked over your shoulders; your shoulders
stacked over your hips and your hips stacked over your ankles.
 Aim for a subtle forward lean from the ankles while avoiding a bend at the
waist. Think tall!
 Drive your arms without rocking your shoulders.
 Avoid sitting back on your hips.
How Many Drills Should You Do?
Choose 3 – 4 drills you want to do.
 Most drills should be completed over 10 – 20m. Start with a shorter distance
and as you build strength and efficiency (and find your form breaking down
slower) increase your distance to the outer limit of that range.
 Walk back to where you started before beginning the next drill.
Activity no. 7
Watched the different sample of running drills and observe the body movement. Try
to practice with hand and foot coordination with balance and control while in place
and gradually moving from places. Don’t forget to take a videos of your
performance.
Running drills link: https://www.youtube.com/watch?v=6H8WLfyavWk
Or https://www.youtube.com/watch?v=d0QZoavQqW0
o Warm-up (2-3 mins. a walk with dynamic stretching)
See link for few dynamic warm-uphttps://www.activekids.com/soccer/articles/10-

dynamic-warm-up-exercises-for-youth-athletes/slide-8
o focus your warm-up on lower extremities, perform each for 10 counts.

o use cones or any marker 8-10meter distance plane area (check for safety
measure)
8-10m
o You can combine the two links of drills and perform 4-7 running drills that
you prefer to perform.
o Don’t forget to follow the guidelines for PE 211
Beginner Intermediate Advance
2 times of each drills 3 times of each drills 4-5 times of each drills
Note: Running drills kicks out your cardio, after every set, do some slow walks
and rest 1-2 minutes. (full-recovery)
Link below are additional information of running drills.
 https://www.runtastic.com/blog/en/improve-running-form-drills/
o After doing the activity, take 1-2 min. videos and tell something about
the experience of the activity.
UNIT II
TITLE: Core Exercise

 Recognize the different core exercise and its benefits

 Perform the different core and leg exercises
 Design own fitness week challenge
 Perform the modified athletics skills at home
o Core exercise are exercises that focus on either the stabilization, endurance
or strengthening of the core muscles.
o It focuses on the abdomen, the lower abdomen and hips, the oblique’s,
stabilizing muscles, the spine and the back muscles, as well as the butt.
o It trains these muscles to work together properly to maintain proper balance,
agility, posture and movement to help the body move efficiently as well as
preventing injury.
Example of Core Exercises
Activity no. 8
Perform the core exercises, choose any of your desire exercises. The table below
provide how many times of set and counts if you’re a beginner, intermediate or an
advance student in doing physical activities. You can search more basic core
exercise online. Plot your desire core exercises below the table.
 Recommendable if you have a yoga mats for comfortable and ease workout
exercises.
 You can also download any free fitness app.
 Fitness app that could track your steps/distance per day, has core, and leg
exercises and etc. this will be automatically be a credited as points to your
performance provided you perform the fitness program app.
Ex: Fitify-
Start:____ AM/PM Finish:_____AM/PM Date:_____________

2 sets of 3-4 sec. 3 sets of 10-20 sec. 4-5 sets of 20-above
sec.
1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
5. 5. 5.
6. 6. 6.
7. 7. 7.
 For beginner you may experience abdominal cramps. Please before doing
the exercises do some warm-up specifically the body parts that will be used.
If experience cramps: perform the following to relax and lie down with
bended knees.
 It is normal to experience body pain/muscle soreness when doing exercises

due to stress put on muscles, specially the muscle region that are not
frequently used.
Link for core exercises:
 https://www.youtube.com/watch?v=GFus5TyIlCM
 https://www.youtube.com/watch?v=qiomfhIjMWw
Attach Documentation
Leg Exercise
Strong legs help you walk, jump, and balance. They also support your body and let
you enjoy everyday activities.
Some of the specific benefits of developing strong legs include:
o You live longer

o Greater independence as you age
o Decreased lower limb injury risk
o Decreased risk of falls
o Improved endurance performance
o Improved speed and power
o Increased lean body mass – decreased risk of metabolic diseases
o Improved rehabilitation outcomes after injury
o Strong legs look good
Example of leg exercises:
Activity no. 8
Activity no. 9
Perform the leg exercises, choose any of your desire exercises. The table below
provide the sets and seconds if you’re a beginner, intermediate or an advance
student in doing physical activities. You can search more basic leg exercise online.
Plot your desire leg exercises below the table.
 Recommendable if you have a yoga mats for comfortable and ease workout
exercises.
 You can also download any free fitness app.
 Fitness app that could track your steps/distance per day, has core, and leg
exercises and etc. this will be automatically be a credited as points to your
performance provided you perform the fitness program app.
Ex: Fitify-
Start:____ AM/PM Finish:_____AM/PM Date:_____________

2 sets of 10-20 sec. 3 sets of 20-45 sec. 4-5 sets of 45-
sec.&above
1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
5. 5. 5.
6. 6. 6.
7. 7. 7.
Link for leg exercises:
https://www.youtube.com/watch?v=aCa8R9II8F0
UNIT III
TITLE: Fitness Week Challenge

 Design fitness plan and execute the program with the personal/peer target
 Perform the modified different activities that test the speed and strength
 Assess and evaluate the performance throughout the topic.
Fitness Plan
Fitness plan is a schedule of planned sessions of physical exercise. These

sessions can be relaxed exercise, like a walk around the park, or it can be more
strenuous, like interval training or resistance training.
In planning for your fitness week challenge activity, consider the following
questions that may help you for your fitness plan.
 Are you trying to lose weight?

 Are you just looking to just get fit and increase your sense of wellbeing?
 Do you want to improve your cardiovascular endurance?
 Are you keen on building muscle tone or is it a beach body you’re after?
What Is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout plan that will be
more effective in reaching your fitness goals.
F.I.T.T. stands for:
Frequency
- how often you will exercise?
- how hard you're working, your fitness level, and your exercise goals?
Intensity
- how hard you work during exercise?
Time
- how long you exercise during each session? (typically depend on your fitness
level and the type of workout you're doing.)
Type of exercise
-cardio or strength training
These are the four elements you need to think about to create workouts that fit
your goals and fitness level.
Activity no. 10
Student must be able to design own core and leg exercises in one (1) week with
rest days in between or a fitness week challenge to your classmates/peer. Be sure
to agree with the fitness design plan (consider, beginner, intermediate, advance,
environment and etc.) of the challenger.
You can choose any exercises of core/leg and other areas of body strengthening
and add cardio exercise or from your fitness app. If you have fitness tools like
resistance band or dumbbell, you may also include it in your activity.
Example of simple fitness plan week.
Objectives:
 Able to design desired fitness plan that is achievable to perform.

 Perform properly the exercises of desired target body.
 Understand the needed amount of intensity/time/type of the body to develop.
Day Exercises
MONDAY Warm-up
2-4min walk/slow jog/Zumba
 Squat-3 sets x25 sec.
 Abdominal Hip Raise-3 sets x25 sec.
 Bird dog-3 sets x25 sec.
 March and Clap-3 sets x25 sec.
 Mountain Walker3 sets x25 sec.
Cool down
TUESDAY Warm-up
Cardio exercise/Zumba (2x20sec. each/1-2min rest

interval)
 Butt kickers
 Frog Jump
 High Jump
Core (2X25sec./45-1min rest intervals)
 Plank
 Bridge Kicker
 Burpees
Cool down
WEDNESDAY Rest Day
THURSDAY Repeat Monday with lighter or higher intensity
FRIDAY Jog/Walk (30min.)or go for swimming/active

recreational activity
SATURDAY Rest Day
SUNDAY Jog/Brisk Walking/Active Recreational activity
Plot your desired fitness plan challenge (individual or peer), or screenshots,
evidence of using fitness app. Write your objectives first of the fitness challenge.
Fitness Week Challenge
Activity no. 11
Perform the chosen skills-related. Provided below is the table with given data for
distance including the participants level; Beginner (rarely run fast/move),
Intermediate (experience running often with certain distance) Advance (sport
person, always engage activities)
Speed
This activity is for student who have enough area.
o Get the time of your speed by running with the given distance.
o Ready your cellphone/time watch for timer.
o Area should be plane and safe.
Distance
Beginner 10meter 20meter 30meter
Time:
Intermediate 20 meter 40 meter 50meter
Time:
Advance 50meter 70 meter 100meter
Time:
Shuttle Run
Activity to be done in a small or vacant area.
o Prepare any marker and a timer.
TIME
Start/Finish
1st trial 2nd trial 3rd trial
Beginner (5m distance between each

marker/cone)
Intermediate (10m distance between

each marker/cone)
Advance (20m distance between each

marker/cone)
Activity no. 12
Standing Long Jump
Perform a standing long jump. This will test your leg power/strength like the athletic
jumper. Jump as far as you could, do the jumps of 1 st to 3rd trial and measure the
distance of boundary line and heel part of the shoes.
o Prepare measuring tape or any tool that would help to get the distance of
your jump.
o Clear area and safe for jumping.
o Don’t forget your documentation.
Standing Long Jump Distance
1st Trial
2nd Trial
3rd Trial
To complete a standing long jump, place both feet parallel to the line and then leap
forward. No steps backward or preparatory hops are allowed. To harness the
power of your legs, squat deeply onto your heels while bringing your arms back.
Post Test
Data Sheet for BMI and Waist to Hip Ratio
Body weight (BW):_________(kg)

Hip Circumference (HC):_________(cm)
Height (HT) :________________(m)
Waist Circumference (WC):________(cm)
Body Mass Index

BMI= BW________(kg) / HT ________(m2)
BMI:___________________
Rating:________________
Waist to Hip Ratio
WHR= WC_______(cm) / HC:_________(cm)
WHR:_______________
Percentile:___________
Legend:
BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese
Waist to hip Circumference
Classification Men Women
(risk of disease)
High risk 1.0 and above 0.85 above
Moderately High risk 0.90- 1.0 0.80- 0.85
Optimal low risk of 0.90 below 0.80 below
disease
Midterm Examination
Activity no. 13
Write your personal assessment to your performance throughout the activities and
experiences to this PE 211.
My Self-Assessment
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
RUBRICS FOR PROCESS/PERFORMANCE

BASED ASSESSMENT
Performance and Portfolio
Criteria 5 4 3 2
Performance Student exhibits Student exhibits Student Student exhibits

Assessment maximal above average exhibits minimal
knowledge to knowledge to adequate knowledge to
Skill tests, relate and relate and knowledge to relate and explain
written tests, explain all explain all relate and all pertinent
fitness task, pertinent pertinent explain all knowledge of
and peer/self- knowledge of knowledge of pertinent targeted
evaluations. targeted targeted knowledge of skill/topic in a
skill/topic in a skill/topic in a targeted written or oral
written or oral written or oral skill/topic in a form.
form. form. written or oral
form.
Portfolio Student exhibits Student exhibits Student Student exhibits

maximal above average exhibits minimal
This may knowledge to knowledge to adequate knowledge to
include journal relate and relate and knowledge to relate and explain
entries, explain all explain all relate and all pertinent
written pertinent pertinent explain all knowledge of
reports, and knowledge of knowledge of pertinent targeted
projects. targeted targeted knowledge of skill/topic in a
skill/topic in a skill/topic in a targeted written or oral
written or oral skill/topic in a form.
written or oral form. written or oral
form. form.
Video Performance Output
Beginning Developing Accomplished Distinguished

1 -3 4-5 6-8 9-10
Content & Not organized. Portions may be Fairly well documented and Highly observe a
Organization – Difficult to poorly organized. Performance of continuous progression of
Is your flow follow. Poor documented skill demonstration is easy to ideas and tells a complete,
organized and quality shows and/or organized. follow. Good explanation easily followed
documented? poor effort. Hard to follow the shows good effort. demonstration. Well
progressions of documented and organized.
the performance. Excellent, well thought out
Explanation explanation shows superior
shows some effort.
effort.
Delivery Topic Topic Topic is focused and Topic is focused and very
Does your video usefulness is in demonstrated informative; promotes the informative; promotes the
stay focus on an question. Does development, use of computer technology use of computer technology
informative not inform; does has problems to create the video to deliver to create the video and
topic? Does it not stay focused staying focused information. makes others want to use
promote the use on the main on main idea the same type of format in
of technology to idea. delivering information to an
inform the audience.
audience about
the topic?
Creativity & Use of elements Minimal use of Good use of graphics and/or Excellent sense of design.
Elements of detracts from design elements. other design elements. Effective camera techniques
Design – Is video. Too No transitions. Some transitions are used for the video and
your video many or too Sound is lacking inappropriately placed. pictures. Video and
interesting? Did gaudy graphics; or inappropriate Sound quality is OK. Video pictures are I focus and of
your choice of transitions, too or scratchy. clips or pictures are clear good quality. Smooth
elements such many clips, Some pictures or and in focus. transitions are appropriate
as film clips, backgrounds video clips may and aid in delivery of the
pictures, and/or sounds be out of focus or presentation.
backgrounds, detract from “shaky”.
and transitions content.
enhance the Pictures or video
project? clips may be out
of focus or
“shaky”.
Oral Great difficulty Some difficulty Fairly fluid delivery. Clear

Presentation communicating communicating Communicates ideas with instruction/demonstration
s Skills – Did ideas. Poor ideas. Poor proper voice projection; voice, eye contact and
you respond voice demonstration perhaps one or two pacing hold interest,
to the guided projection; no of skills, unclear introduced self, mastery
questions eye contact; projections; instructions/demonstration of skills
provided and no some eye made eye contact;
has good introduction; contact; no introduced self and few
understanding no mastery of introduction; mastery
to such activity skills, stopped long pauses;
given or had long somewhat
pauses; confused.
confused.
Fitness Plan Rubric

Component of Fitness 4 3 2 1
Plan
Fitness Plan Plan is complete and Plan is complete, Plan is Plan is incomplete and goal
legible. Goal setting but a blank incomplete, goals setting is unrealistic.
is realistic for student activity. Goal are far from the
to achieve. setting is realistic target of student.
for student to
achieve.
Activity Selection Selection of activities Selection of Selection of Activity selection was not
is appropriate to the activities is almost activities are not appropriate to goals set by
component selected appropriate to the appropriate to the the student. All the activities
by the student. All component component listed need to be re-thought
activities are relevant selected by the selected by the and re-worked to fit the
to the overall goal student. Almost student. One scope of the student’s plan.
All activities are activity is
relevant to the relevant, but
overall goal overall the
activities will not
help reach their
goals
F.I.T.T selection The F.I.T.T of each The F.I.T.T for F.I.T.T for F.I.I.T
(Frequency, Intensity, activity appropriate, almost every activities is not
relative, achievable activity is correct, Is filled out but incomplete
Time,& Type) and incorrect.
and measurable. appropriate, inappropriate and
relative, not relative to the
achievable and activity of the
measurable student.
Goals Goals are specific, Almost the goal is Goals are, The student did not apply
measurable, specific, specific, the settings of the his/her
achievable, and measurable, measurable, own goal.
realistic. achievable, and achievable, and
realistic. realistic, but some
do not meet the
criteria
KEY TERMS
ATHLETE-a trained person in sports who takes part in track and field competitions
BATON- a short tube passed from runner to runner in a race
BELL LAP- the final lap in a race
DECATHLON- an athletic event in which competitors take part in ten sports events
DISCUS THROW- a sports event of throwing the discus
FALSE START- an invalid start of a race in which one of the competitors starts too
early – before the official signal has been given
HAMMER THROW- a sports event of throwing the hammer
HEPTATHLON-an athletic event in which competitors take part in seven sports

events
HIGH JUMP- a sports event in which competitors jump over a bar
HURDLES- a series of frames that runners must jump over
IAAF- International Association of Athletics Federations is the

international governing body for the sport of athletics in-charge for the
standardization of rules and regulations for the sports, recognition and
management of world records.
JAVELIN THROW- a sports event of throwing the javelin
LANE- parallel lines on a running track
LONG JUMP (TRIPLE JUMP)-a sports event of jumping as far as possible in one
leap (in three leaps)
POLE-VAULT- a sports event in which competitors leap over a high bar with the
aid of a long and flexible pole
RELAY- a race of teams of runners passing batons to each other on a team
SHOT PUT-a sports event of throwing a very heavy metal ball
STARTING BLOCKS- blocks for keeping runner’s feet in a fixed position at the
start
STEEPLECHASE- a sports event in which runners must clear hurdles and water
jumps
TRACK-an oval shaped piece of ground for athletes to run
TRACK SHOES (TRACK SPIKES)- sports shoes for running competitions on a

track
MODULE III: Introduction of Arnis
UNIT I
TITLE: History of Arnis
 Define the importance of history in arnis

 Express your thought about the history of arnis through poetry making
 Apply skillful performance
History of Arnis
o The origin of Arnis can be traced back to native fighting techniques during
conflicts among the various Pre-Hispanic Filipino tribes or kingdoms, though
the current form has Spanish influence from old fencing which originated in
Spain in the 15th century.
o Arnis, also known as Kali or Eskrima/Escrima, is the national martial art of
the Philippines.
o Arnis was developed by the indigenous populations of the Philippines, who

used an assorted range of weaponry for combat and self-defense.
Encompassing both simple impact and edged weapons, arnis traditionally
involved rattan, swords, daggers and spears.
o In 1521, equipped with nothing more than bladed weapons and their fearsome
arnis abilities, Filipino islanders defeated Ferdinand Magellan’s armored,
musket
Statue of Datu LapuLapu, defender of the Philippines, in Cebu
o When the Spanish eventually returned and successfully conquered parts of
the Philippines, the traditions of arnis were preserved, despite its prohibition,
in the forms of ritual dance, performance and mock battles.
o Earlier Filipino martial arts were influenced by Spanish colonization, the
modern forms have been affected by the country’s contact with both the
United States and Japan after gaining independence in 1898. Just over a
century later, in 2009, the government of the Philippines declared arnis to be
the martial art and national sport of the Philippines.
Eskrima (also spelled Escrima/Eskrima) is a Filipinization of the Spanish word for

fencing, esgrima. Their cognate in French is escrime and is related to the English
term 'skirmish'. Kali has multiple theories on its origin:
 One theory is that the word comes from tjakalele, a tribal style of stick-
fencing from Indonesia. This is supported by the similarities between
tjakalele and eskrima techniques, as well as Mindanao's proximity to
Indonesia.
 According to Guro Dan Inosanto, Kali is a portmanteau of the Cebuano

words "kamot", meaning hand, and "lihok", meaning motion.
 In the Ilocano language, kali means "to dig" and "to stab".
 There exist numerous similar terms of reference for martial arts such as
kalirongan, kaliradman, and pagkalikali. These may be the origin of the term
kali or they may have evolved from it.
 According to Grandmaster Vic Sanchez, the Pangasinense term Kalirongan

means "KarununganngLihim" or "Wisdom of (the) Secret (fighting arts)" or
"Wisdom of Kali".
 Kali derives from the pre-Hispanic Filipino term for blades and fencing,
Calis, documented by Ferdinand Magellan's expedition chronicler Antonio
Pigafetta during their journey through the Visayas and in old Spanish to
Filipino Mother Tongue dictionary and vocabulary books dating from 1612 to
the late 1800s.
Mindanao (calis – the kris, weapon).
 Practitioners of the arts are called arnisador (male, plural arnisadores) and
arnisadora (female, plural arnisadoras) for those who call theirs arnis,
eskrimador (male, plural eskrimadores) or eskrimadora (female, plural
eskrimadoras) for those who call their art eskrima, and kalista or mangangali
for those who practise kali.
 It is also known as Estoque (Spanish for rapier), Estocada (Spanish for

thrust or stab) and Garrote (Spanish for club). In Luzon it may go by the
name of Arnis de Mano.
 Kapampangans, Calis or Pananandata ("use of weapons") to the Tagalogs,

Pagaradman to the Ilonggos and Kaliradman to the Cebuanos. Kuntaw and
Silat are separate martial arts that are also practised in the Philippine
Archipelago.
Did you know…
There is a right way to hold the stick. To be able to strike effectively, you should hold
the stick with your dominant hand. Do not hold it at the end most part but leave
about 5-6 inches of the bottom part sticking out. Make sure that the end part does
not scrape your wrist or forearm when you rotate your wrist – if it does, you’ve given
the stick’s end too much allowance and this will lessen your force.
The Philippine wood Kamagong is perhaps the best material for Arnis. Among
the many types of hardwood in the world, the Kamagong (sc. Diospyrosdiscolor)
makes for the most ideal Arnis. It’s very hard and durable and its dark color
makes it look both elegant and imposing.
Arnis Terminology
Eskrima, Kali & Arnis Numbers – How to Count
 One – Isa
 Two – Dalawa
 Three – Tatlo
 Four – Apat
 Five – Lima
 Six – Anim
 Seven – Pito
 Eight – Walo
 Nine – Siyam
 Ten – Sampu
Eskrima, Kali & Arnis – Terminology
 Distance (Long Range) – Largo

 Distance (Medium Range) – Medio

 Distance (Short Range) – Corto
 Goodbye – Paalam
 Grappling or Wrestling – Dumog
 Handle/grip of weapon – Puño
 Hello – Mabuhay (or) Kumusta
 How are you? – Kumusta?
 Instructor – Guro
 Machete – Bolo
 Poke – Tusok
 Respect – Pugay (form of salutation/greeting between practitioners)
 Stab or Thrust – Saksak
 Stick (Single) – Solo Baston
 Stick (Double) – Doble Baston
 Stick Weapon – Yantok
 Sword – EspadaSword and Dagger – Espada y Daga
 Thank You – Salamat
 Unarmed Combat – Mano Y Mano
 You Are Welcome – Walang Anuman
 Weaving (Weapon Movement) – Sinawali
Activity no 1:
1.Make a poem using the words that mention in the history of Arnis.
NOTE : You can use your own version. Copying poem from the Google is strictly
prohibited!!!
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
_______________________________________________________________
2.What are the benefits of Arnis?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Unit II
Title: Officials, Facilities and Equipment

 Identify the different calls and hand signal of referee

 Perform the referee’s hand signal
 Identify the different facilities and equipment used in arnis.
2.1 H A N D A, L A B A N
(Ready, Start) Hand with thumb up, placed between the two players and
simultaneous-ly drawn upward.
2.2 H I N T O
(Stop) is said with the stop sign outstretched arm for-ward, palm facing front with
fingers pointing upward, to stop a fight or call for time-out.
2.3 H I W A L A Y
(Separate / Break) Arms are extended forward, then spread out laterally,
simultaneously say-ing the command. Done in instanc-es when the competitors are
in close body contact after a period of 3 seconds, provided that there is no foul
committed.
2.4 P A Y O
(Consultation with the judges)- from out-stretched arms, bring both arms a bit close
togeth-er at hip level. The referee turns around to face and point to the neutral
corner signaling the judges for a consultation.
2.5 H A T O L
(Decision) - right arm raised above the head with palm facing the left.
2.6 P A N A L O
(Declaring the Winner)-One arm is raised obliquely at approxi-mately 45 degrees to

the direction of the winning contestant from the chest. Right arm for the red and left
arm for the blue player.
2.7 L A G L A G
(Disarming) - One foot forward and arm pointing downward at30 degrees.
2.8 P A G L A B A G
(Foul) - Raises one arm horizontally, with palm facing down and simultaneously
gesture the kind of foul / violation com-mitted.
2.8.1
points to the offender and gesture the kind of foul committed.
2.9 M A G - A Y O S
(Adjusting or Fixing) - both arms are crossed over in front with palms facing in at
waist level.
2.10 P A G W A S T O
(Correction of Mistake) - Swaying of arms and palm above the head, gesturing an
erasing movement.
2.11 S I N A D Y A N G
PAGLABAG
(Intentional Foul) - Swaying of the hand from side to side at hip level.
2.11.1 PARUSA (Penalty)
Going in front of the offender and simultaneously pointing him/her.
2.12 PINSALA
(Injury) - one arm raised above the head and the other arm raised horizontally at
shoulder lev-el, palm facing down.
2.13 MALING GAWI
(Wrong Action) - both arms are crossed in front of the chest, palms facing in.
2.14 WALANG L A B A N A N
(Non-Combativeness) - circling of both forearms back and forth with hand closed.
2.15 P A G T U L A K
(Pushing) - right arm gestures an outward pushing
2.16 P A G H A W A K
(Grabbing) - Grab left wrist with right hand.
2.17 P A G T U H O D
(Kneeing) - lift one knee up simulta-neously tapping the knee.
2.18 P A G S I P A
(Kicking) - lift one knee up simulta-neously extending the foot forward that gestures
the act of kicking.
2.19 P A G S A L A G
(Blocking with the use of the arm) - lift left arms overhead to block the right arm
from hitting the head.
2.20 P A G S I K O
(Elbowing) - lifting elbow on chest level, with other arm holding the elbow.
2.21 P A G S U N T O K
(Punching) - right hand gestures punching left hand close to the chest.
2.22 KNOCK OUT
Right arm raised above the head spontaneously bend in front of the body on chest
level palm facing down.
Judges Signals
2.22 DECLARING A WINNER
Raises the flag whose color corre-sponds to the winning player above the head.
2.24 P A Y O
CONSULTATION/ REQUEST-ING for TIME - OUT
Crosses the flags above the head.
2.25 L A B A S
(Outside) - left to right swaying of the flag par-allel to the line of the playing area
concerned using the color of the player.
2.23 DECLARING A DRAW
Raises both flags above the head.
2.26 LOOB
(Inside) - a flag parallel to the line of the area con-cerned using the color of the
player.
RULE 3.0 OFFICIAL CALLS AND HAND SIGNALS FOR ANYO
3.1 Declaring Scores—Each judge shall give scores by raising the score card
above their heads simultaneously with the other judges.
3.2 Declaring a Violation
the flag official shall raise the flag/s above their heads per violation committed, the
Recorder is responsible in recording the penalties/ deduction raised by the flag
officials .
3.3 Violation of Standard
Salutation
The flag officials shall call the atten-tion of the performer/s by blowing the whistle
and raising the two flags above their heads simultaneously.
3.4 Declaring a knock out
Both flags raises, spontaneously horizontal above the head for the knock out
player.
RULE 4.0 TIMER’S SIGNAL
The timer strikes the gong for the following signals:
a.) START - sound the alarm once.
b.) FINISH - sound the alarm prolong once.
c.) TIME-OUT - raise yellow flag on top of the table.
d.) CONTINUE - yellow flag is placed down.
Activity no. 2
OFFICIAL CALLS AND HAND SIGNALS
Perform the following official calls and hand signals (Assuming there is a player
competing and committing violations).
 Handa,Laban
 Hinto
 Hiwalay
 Payo
 Hatol
 Panalo
 Laglag
 Paglabag
 Mag –ayos
 Pagwasto
 Sinadyang paglabag
 Parusa (Penalty)
 Pinsala
 Maling gawi
 Walang labanan
 Pagtulak
 Paghawak
 Pagtuhod
 Pagsipa
 Pagsalag
 Pagsiko
 Pagsuntok
 Knock out
Activity no. 3
Note: Wear your PE uniform or black jogging pans and white T-shirt
Safety guidelines
Don’t remind yourself how tired and weak you feel. Stay positive, every reppitition,
every step, brings you closer to your goals.
GENERAL WARM-UP
1. 30 sec. walk in place
2. 45 sec. jog in place
3. 20 sec. side shuffle (left foot leading)
4. 20 sec. side shuffle ( right foot leading)
5. 15 sec. carioca ( left foot leading)
6. 15 sec. carioca (right leading)
7. 10 sec. butt kicks
8. 10 sec. high knees
DYNAMIC STRETCHING
1. Knee hug to calf raise
2. Single leg deadlift( alternate right and left foot)
3. Lunge and twist

4. Toe touch( alternate right and left foot)
Activity No. 4
Stick Exercises
Note: You can use any type of stick, wear your PE uniform or black jogging pans
and white T-shirt.
Your task is to perfom stick exercise. The stick is the basic material in Arnis. It is
very important that the players master the maneuvering of the stick to enjoy the
extreme benefit of the arts. Students should be able to do these stick exercises.
Arm extended wrist rotation (middle grip)
Crossed-arms wrist rotation (middle grip)
Wing stretcher (middle grip)
Up and down (middle grip)
Arm extended wrist rotation (normal grip)
Crossed-arms wrist rotation (normal grip)
Right and Left Upward Thrusting (normal grip)
Right and Left Overhead circling (normal grip)
Simultaneously Two hands up and down strike (normal grip)
Alternate two hands up and down strikes (normal grip)
Single wrist circling, up and down (normal grip)
Double wrist circling, up and down (normal grip)
Single wrist circling, side to side (normal grip)
Single wrist circling, cross over (normal grip)
Umbrella (normal grip)
Activity No. 5
Test I: Research and identify the following facilities and equipment and how it is
being used.
1. _______________________________________
_______________________________________
_______________________________________
_______________________________
2. _______________________________________
_______________________________________
_______________________________________
_______________________________
3. _______________________________________
_______________________________________
_______________________________________
_______________________________
4. _______________________________________
_______________________________________
_______________________________________
_______________________________
5. _______________________________________
_______________________________________
_______________________________________
_______________________________
6. _______________________________________
_______________________________________
_______________________________________
_______________________________
7. _______________________________________
_______________________________________
_______________________________________
_______________________________
8. _______________________________________
_______________________________________
_______________________________________
_______________________________
8.0 M
9. _______________________________________
_______________________________________
_______________________________________
_______________________________
10. _______________________________________
_______________________________________
_______________________________________
_______________________________
11. _______________________________________
_______________________________________
_______________________________________
_______________________________
12. _______________________________________
_______________________________________
_______________________________________
_______________________________
Test II: Multiple choice: Read each item carefully and choose the best answer from
the given choices. Encircle the corresponding letter of your choice. (One point
each)
1. what is the other name of arnis?
a kamagong
b Hampasan
c espada y daga
d kali escrima
2. How many player can play Arnis?
a. 2
b. 1
c. 3
d. all of the above
3.What law declared Arnis as the Philippine National Martial Art and Sport.
a. Republic Act 9850
b. Republic Act 9851
c. Republic Act 9852
d. Republic Act 9853
4. The History of Arnis dates back before the colonization of the Spaniards, during
those periods it was called?
a. Kali
b. Bali
c. Dali
d. Wali
5.ARNIS FULL CONTACT EVENT is a combative sport played by two (2)

individuals in a court measuring ____________
a. 8.0 x 8.0 meters
b. 9.0x 9.0 meters
c. 7.0 x 7.0 meters
d. 10.0 x 10.0 meters
6.How many persons are allowed inside the playing area?

a. 3
b. 4
c. 5
d. 6
7.How many persons are allowed inside the competition area?

a. 8
b. 9
c. 10
d. 11
8.What is the official weapon of the competitors?

a. padded stick made of rattan
b. padded stick made of bamboo
c. padded stick made of bayabas
d. padded stick made of Narra
9.Players are required to show artistic Arnis movements unique to their

styles/system for at least three (3) seconds when the referee says ____________
a. "HANDA"
b. “PUGAY”
c. “FORWARD STANCE”
d. “PO!”
10.Stick Weapon -______
e. Dagger
f. Yantok
g. Padded Stick
h. kamagong
Unit III
Title: Basic Skills

 Apply the proper gripping of the arnis stick

 Perform the basic saludo and stance in arnis
 Interpret the basic footwork of arnis
The importance of proper gripping
o One of the first things that you would need to learn when you practice any
stick fighting martial art, like Arnis, Kali, or Escrima, is how to properly hold
or grip an Arnis stick. This skill is seldom taught because you will eventually
learn how to hold the stick as you progress in your training. However, a
good grip on the stick will allow you to hold the stick comfortably and will
also allow you to retain your stick as you deliver powerful blows. An
incorrect grip will lead to weak blows, a lot of dropped sticks or accidental
disarms, and sometimes to injury.
o It is quite easy to have a proper grip on your Arnis stick. The first step is to
locate the intersection of your fingers and your palm. This is the area where
your palm and fingers connect. Second, at this intersection, you should
place the Arnis stick so that the stick is perpendicular to your fingers. Third,
fold your fingers around the stick so that you can have the maximum surface
area of your fingers and palm in contact with the stick. This will help you in
having a comfortable yet strong grip on the stick. Finally, try to wiggle or
shake the stick in your hand a little so that your grip can adjust around the
stick and be more comfortable.
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.
o With continuous practice of having a correct grip, this grip will become
instinctive
The courtesy of bow
2. salutation or saludo
Salutation or saludo is a way to give courtesy or a sign of a true gentlemen. It

begins with handa position followed by pugay.
Procedure for Handa Position:
▪ Feet are parallel apart, aligned with shoulder.

▪ Stick is positioned in front of body by holding the sticks on both sides.
Procedure for Pugay:
▪ Position or lift the weapon hand across the chest wherein the butt/punyo is
resting on the chest, while the feet is at 45 degree angle.
▪ Take a bow together with the sparring mate or
opponent then, proceed back to the original position.
Basic Stances
Ready Stance
o Stand with your feet apart parallel to
the shoulder with both toes pointing
forward. The knees should be
straight, the waist and the body facing
forward. Hands are on waist level and
the hands should hold the sticks on
both sides. The ready stance is
commonly used when standing at ease
during training or tournaments.
Figure 1: Ready Stance
Attention Stance
Figure 2. Attention Stance
Stand with your feet forming a 45 degrees angle. Heels should be close to each
other, knees should be straight, the waist and body facing forward. Shoulders are
dropped to the side and both hands are at waist
level. The Attention Stance is commonly used in preparation for courtesy or

“bowing” at commencement of sparring
Forward Stance
o Starting with the ready stance, move one foot

forward until the knee and the toe are in line to
each other. Both toes are pointing in front, the
waist and the body is facing forward. The body
should not be too low or the lead foot too
extended otherwise it will be hard to maneuver.
Distribute the weight or center of gravity to both
legs. Forward stances can be right foot lead,
which is the Right Foot Forward Stance or it can
be left foot lead which is Left Foot Forward
o Stance. Forward Stance are commonly used with
frontal striking or blocking techniques.
Figure 3: Right Foot Forward Stance
Oblique Stance

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

Stances are commonly used for forward blocking
and evasion techniques.
Figure 4: Oblique Stance
Straddle Stance

about two feet (2’) to the left or the right
direction until both lower legs are almost
perpendicular to the ground. Both toes are
pointing in front, the waist and the body is
facing forward. The body should not be too
low or extended otherwise it will be hard to
maneuver. Distribute the weight or center of
gravity to both legs. Straddle stance are also
called Horseback Riding Stance since it
mimics position when riding on a horse back.
Straddle stances are commonly used for
blocking the strikes to the side of the body.
Figure 5: Straddle Stance
Left Side Stance

about two feet (2’) to the left or right
direction. Moving foot will be perpendicular to
the ground while the other leg is extended
thereby creating a position like that of a side
kick. Both toes are pointing in front, the waist
and the body is facing forward. The body
should not be too low or extended otherwise
it will be hard to maneuver. Distribute the
weight or center of gravity to both legs. If the
left foot moves to the side it becomes Left
Foot Side Stance, if the right foot moves to
the side it becomes Right Foot Side Stance.
Side Stances are commonly used for strike
deflection and evasion techniques.
Figure 5: Left Side Stance
Back Stance

backward 45 degrees away from the body.
The heels of the foot should form an
imaginary “L” shape while the legs are in a
straddle position. The body should not be too
low or extended otherwise it will be hard to
maneuver. Distribute the weight or center of
gravity to both legs. Back stances can be
right foot lead, which is the Right Foot Back
Stance or it can be left foot lead which is Left
Foot Back Stance. Back stances are used for
blocking and backward evasion techniques.
Figure 6: Right Foot Back Stance
Basic footwork
o There are varied approaches to footwork in the Filipino martial arts (FMA)
but the most commonly used is the triangular footwork. The
triangular footwork stemmed out of the dynamics of the movement of the
stick as a weapon.
Body shifting
o An Arnis player should be shifty in positioning his body at a vantage point so

that he can strike with utmost power. Proper body positioning will also
enable him to be outside the effective range of an opponent's blow or
strike. Body shifting consists of stepping, sliding, turning or combinations of
these movements.
Below are the links of videos for the basic skills in arnis.
Proper grip
https://www.youtube.com/watch?v=f0yRGBsplQY
The courtesy of bow
https://www.youtube.com/watch?v=aO0fNL5EAGo
Basic stances
https://www.youtube.com/watch?v=oRayjle7v0M
Basic footwork
https://www.youtube.com/watch?v=xAXR9S86Q9Y
https://www.youtube.com/watch?v=47bZ-7AU2-M
https://www.youtube.com/watch?v=-N78rd_DuHQ
Body shifting
https://www.youtube.com/watch?v=5O9xqPp6O0M
Activity no. 6
Perform the basic skills in arnis, activity to be done in a small or vacant area.
 The courtesy of bow

 The proper grip
 The basic stances
 Basic footwork "follow the given pattern"
Forward step Forward step
Backward step
Backward step
Forward step Backward step
Note: You may use or make your own lines using any type of materials
MODULE IV: Strikes
UNIT 1
Title: Fundamental Hand Position (single weapon)
 Familiarize the basic skills in arnis

 Give personal insights on the importance of arnis base on scientific
evidence
 Perform the provided task in arnis
Fundamental hand position (single weapon)
12 Strikes (single weapon)
Activity no. 5
Perform the 12 basic strikes in small or vacant area, you can use any types of stick
provided it is not sharp to avoid accident.
Unit II
Title: The Basic Blocking Techniques in Arnis

 Perform the different basic blocking using the arnis stick

 Perform the Single Sinawali and Double Sinawali
Basic blocking Techniques
 Outward Block.
 Inward Block.
 Downward-Inward Block.
 Downward-Outward Block.
 Rising Block.
a. Inside or Inward Block
Position the freehand on the stick. The striking of the sparring mate is
parried to the left. This block is applied when blocking left temple strikes, left
shoulder strike, and left chest thrust.
b. Outside or Outward Block
Freehand rotates the cane downward. The striking stick of the opponent is
paired to the right. This block is effective when blocking the right temple strikes,
right shoulder strike, and right chest thrust.
c. Downward Inward Block
From fighting stance, move to back stance. Lower the body and extend the
weapon hand with palm up. This block is good when blocking the left knee strike.
d. Downward Outward or Reverse Downward Block
From fighting stance, move to back stance. Lower the body and extend the
weapon hand and palm up. This block is good when blocking the right knee strike.
e. Raising Block
Hold the cane parallel to the ground in waist level the push the cane or stick
upward. This block is executed in a rising upward position. This block is good when
blocking the crown or head.
Activity no. 7
Perform the Blocking Techniques in small or vacant area, you can use any types of
stick provided it is not sharp to avoid accident.
Note: While performing the blocking techniques, assume that you have the
opponent or you can teach someone to be your opponent.
Single Sinawali. A sinawali is a "weaving" of strikes together to teach different

patterns of motion. Strikes made by the right and left hand alternate, and the
angles of attack are varied as the drill proceeds.
 Whereas in the Single Sinawali one hand does each side (i.e.. right
hand right side, left hand left side),
 In the Double Sinwali the hands alternate. First the right hand strikes
a high forehand, then the left hand strikes a low backhand, then the
right hand hits a high backhand to complete the right hand side of the
sinwali. Then the mirror image left hand side is performed to
complete one cycle of Double Sinawali.
Double sinawali with blocking techniques

Double Sinawali
Activity no. 8
Perform the Single Sinawali and Double Sinawali in small or vacant area, you can
use any types of stick provided it is not sharp to avoid accident.
Procedure for Single Sinawali
▪ Put the right and left stick on your shoulder

▪ Swing the right stick to strike the opponents temple.
▪ Withdraw the stick.
▪ Strike the stick to the opponent’s knee.
▪ Withdraw the stick and position it to the shoulder.
▪ Continue doing this by counting 1-10.
Note: Repeat routine from right to left, left to right
Procedure for Double Sinawali
▪ Start with the right hand up and left hand tucked under the right shoulder.
▪ Strike the temple of the opponent with the right hand.
▪ As you strike, a backhand to the temple of the opponent with the right hand,
pull back the left hand to the left shoulder.
▪ Continue doing this by counting 1-12, then execute it again by starting with
left hand up and right hand tucked under the left shoulder.
Note: repeat routine from right to left, then left to right.
Unit III
Title: Anyo
 Familiarize the techniques in anyo

 Analyze the video showing the skills and technique of anyo
 Perform the Anyo with the given criteria
In Modern Arnis, 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).
Below are the links of videos of the fundamental techniques in arnis.
Six striking techniques
 https://www.youtube.com/watch?v=iO4fVR-XAHc
Twelve striking techniques
 https://www.youtube.com/watch?v=xCGc7l8CM0o
Five blocking techniques
 https://www.youtube.com/watch?v=qBbG8TDubhc
Advance single sinawali and X-sinawali
 https://www.youtube.com/watch?v=aZUZ9euiWdU
 https://www.youtube.com/watch?v=7Hd5ZhOWngQ
Double sinawali
 https://www.youtube.com/watch?v=vpxxsrEBqGo
Anyo
 https://www.youtube.com/watch?v=jIlSz5AOFcQ
Activity no. 9
A. Identify the correct sequence of the following striking techniques. Number it

according to their strikes.
TWELVE STRIKING TECHNIQUES
______1. Left Eye Poke
_______2. Right Eye Poke
_______3. Head or Crown attack
_______4. Right Temple
_______5. Right Lower Leg or shin
_______6. Right shoulder
_______7. Stomach or Thrust
_______8. Left Temple
_______9. Left Chest Stab
_______10. Left Shoulder
B. Identify the blocking techniques for every strike in the SIX STRIKING
TECHNIQUES. Choose your answer from the choices below.
BLOCKING TECHNIQUES
Inward Downward Inward

Outward Downward Outward
Rising
___________1. Left side of the shoulder
___________2. Left Temple
___________3. Right lower leg or shin
___________4.Left lower leg or shin
___________5.Right side of the head attack
Activity no. 10
Perform the Anyo for your final term activity. Wear you proper PE uniform and don’t
forget the arnis stick for your props.
Mechanics output:
Video Clarity (Background music, subtitle, etch…) 40%

Proper Executions of the Techniques 60%
____
100%
RUBRICS FOR PROCESS/PERFORMANCE
BASED ASSESSMENT
Rubrics for Poetry making
Criteria Very good Good Needs

(11-15 points) (6-10 points) improvement
(1-5 points)
Content -The poem has a -The poem has a -The poem has no
massage and it message and it message, intention
delivers the writer’s didn’t completely and purpose at all.
intention and deliver the writer’s
purpose for writing intention and
it. purpose for writing
it
Creativity -Wow! Very creative -has many creative -has some creative
ideas and ideas and ideas and
illustrations! illustrations illustrations
Handwriting -Handwriting is neat -Handwriting is -Handwriting is
with little visible mostly neat with somewhat neat with
eraser marks. some eraser marks many eraser marks.
Rubrics for Stances and Posture

10 points 7 points 5 points 3 points
Executed the Executed the Executed the executed the
proper stances proper stances stances with stances with poor
with good form incorrect form form and poor
With correct form posture
and good posture
Rubrics for Striking Techniques

10 points 7 points 5 points 3 points
Executed the Executed the Executed the Executed the
strikes with correct strikes with correct strikes with correct strike with
target of vital target of vital target of vital incorrect target of
points in proper points with poor points with poor vital points with
posture, and with posture, and but posture and poor posture and
proper sequence proper sequence incorrect incorrect
of striking of striking sequence of sequence of
techniques techniques striking techniques striking techniques
Rubrics for Blocking Techniques
Correct Blocking techniques for every strikes 10 points
Poor Blocking techniques for every strike 7 points
Incorrect Blocking techniques for every strike 4 points
Rubrics for Single Sinawali

Executed the single sinawali with correct target of vital 10 points
points, with correct extension of hand, with good
posture, and with mastery
Executed the single sinawali with correct target of vital 7 points
points, but with incorrect extension of hands, but with
good posture, and with mastery
Executed the single sinawali with incorrect target of 5 points
vital points, with incorrect extension of hands, but with
Executed the single sinawali with incorrect target of 3 points
vital points, with incorrect extension of hands, with
poor posture, and lack of mastery
Rubrics for Double Sinawali

Executed the double sinawali with correct target of vital 10 points
points, with correct extension of hand, with good
posture, and with mastery
Executed the double sinawali with correct target of vital 7 points
points, but with incorrect extension of hands, but with
Executed the double sinawali with incorrect target of 5 points
vital points, with incorrect extension of hands, but with
Executed the double sinawali with incorrect target of 3 points
vital points, with incorrect extension of hands, with
poor posture, and lack of mastery
KEY TERMS
Abanico -l “fan,” lateral (side to side) motions performed with a straightened arm
as a blocking maneuver,
Arnis - “harnass,” terms used in the Northern Phillipines for FMA, synonymous
with the middle- Phiilipines term, “escrima,” or the southern term, “kali”
Baston -Stick or baton used in FMA
Bolo- A type of machete (usually with a leaf shaped blade) used throughout the
Phillipines.
Crossada -“Crossing”; maneuver used to block an incoming attack by forming an

X- pattern with ones baton, arms, or bladed weapon.
Daga- Knife or dagger Doble – “double;” two strikes delivered in rapid succession
Eskrido -derived from three martial arts: Eskrima, JiuJitsu and Judo. The most
common self-defense techniques can be used in Eskrido such as: stances, hand &
arm holds, leg locks, foot sweep, and etc
Kuntaw -(alt. Kuntao) (Chinese) “fist way,” a system of Kung- Fu adopted by

Filipinos and shared in common with Indonesia.
Olisi- Baston, Cebuano term for stick
Pangagaw- Referring to disarming techniques
Pangandam- On guard or ready. Handa in Tagalog.
Salamat- A greeting derived from the Muslim “salaam” (or peace) and connoting
gratitude
Saludo- Salutation
Sinawali- “to weave,” connoting the continuous weaving motion that one uses with
two batons, knives, or hands to couple simultaneous strikes and blocks. Also, like
redonda or hubud- lubud, a drill pattern.
Yukbo-Salutation. Saludo in other systems.
REFERENCES
https://www.myactivesg.com/Sports/Athletics/How-To-Play/Athletics-Facts/What-
are-track-events-in-athletics
https://www.slideshare.net/albertogomezleon/1-athletics-track-events-field-events-
road-events-29485571?from_action=save
https://facts.net/lifestyle/sports/running-facts
http://www.grossmanwellness.com/why-you-need-a-fitness-plan/#:~:text=What
%20is%20a%20Fitness%20Plan,interval%20training%20or%20resistance
%20training.
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-
1231593#what-is-fitt
https://theculturetrip.com/asia/philippines/articles/arnis-the-philippines-national-
sport-and-martial-art/
https://en.wikipedia.org/wiki/Arnis
https://www.youtube.com/watch?v=jIlSz5AOFcQ
file:///C:/Users/Gamers/Downloads/Modern%20Arnis_%20The%20Filipino%20Art
%20of%20Stick%20Fighting%20(%20PDFDrive.com%20).pdf
https://www.youtube.com/watch?v=jIlSz5AOFcQ
https://www.youtube.com/watch?v=gqfHkH3W4lQ
https://www.youtube.com/watch?v=w_ulZH1CUqk
https://www.youtube.com/watch?
v=lZmlhgngkMI&list=PL2bGr7hm9OJl9Pt9B7sGdrXdUEQE64GWt
https://www.youtube.com/watch?v=b-
UNvr3V9y8&list=PL2bGr7hm9OJl9Pt9B7sGdrXdUEQE64GWt&index=4
https://www.youtube.com/watch?
v=v8Qah9A1vhU&list=PL2bGr7hm9OJl9Pt9B7sGdrXdUEQE64GWt&index=12
https://www.youtube.com/watch?v=_1iQ2jEocYg
https://www.youtube.com/watch?v=uVfcjmqdTxw
http://homework.sdmesa.edu/jbenedito/documents/PHYE%20232-Basic%20Arnis
%20Terminology.pdf
BOOKS
“Arnis Pederasyong International- I Arnis.” Np, nd.

Pe 3 Module Athletics Arnis

Uploaded by

Copyright:

Available Formats

You might also like

Pe 3 Module Athletics Arnis

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Pe 3 Module Athletics Arnis

Uploaded by

Copyright:

Available Formats

Republic of the Philippines

ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE

Course Code: PE 211

Welcome to Zamboanga City State Polytechnic College, the premier higher

• The lessons on this module is logically organized. Every lesson is connected to

SUGGESTED STUDY SCHEDULE

Week Topic Activities

Facilities & equipment, Rules

Module II Physical Fitness Components

Unit I Skills and health related components

Unit II Core and Leg Exercises

Unit III Fitness Week Challenge

Send link to pass their online

Module III Introduction of Arnis

Officials,Facilities and Equipment

Unit III Basic skills

 The correct grip

Unit II Basic Blocking Techniques

Week 16 Five blocking techniques Perform the different drills via

Unit III Anyo

FINAL EXAMINATION (Video Presentation of Anyo with music)

A. Quizzes and Examination

>Activity #7 Running Drills

Study Guide …………………………………………………………………….….…….3

Study Schedule …………………………………………………………………….……4

Module I –Introduction of Athletics……………………………………………………12

Unit I General Guidelines in Physical Education………………………….….12

Unit III Facilities, Equipment, Rules, and Regulations …………….……..….32

Module II Physical Fitness Components……………………………….….…....…...38

Unit I Skills and Health Related Components….………………….……..…..38

Unit II Core Exercise…………………………………………………….………41

Unit III Leg Exercise………………………………………………….….…...…44

Unit IV Fitness Week Challenge……………………………….…….…….…46

Rubrics for Process/Performance/Product Based Assessment …………….…....54

Key Terms ………………………………………………………………….…….…..…57

Module III Introduction of Arnis……………………………………………………….59

Unit I History of Arnis……………………………………………………………59

Unit II Officials, Facilities, and Equipment…………………………….….….64

Unit IIIBasic Skills………………………………………………………………79

Unit I Fundamental Hand Position………………….………………….…….86

Unit II The Basic Blocking Techniques…………………………………..…..88

Unit III Anyo…………………………………………………………………..…91

Rubrics for Process/Performance/Product Based Assessment ……….….….…..94

Key Terms …………………………………………………………………...…..….…96

TITLE: PE Guidelines and Physical Activity Readiness Assessment

INTENDED LEARNING OUTCOME

After studying this module, you are expected to:

 Be acquainted with the guidelines of PE 211 (Individual and Dual Sport)

4. Always bring your water bottle with you.

6. Nutritious food is essential as recommended by expert. Eating unhealthy food is

8. And lastly, be consistent, be active, and be health conscious. Happy hormones

Be the BEST VERSION!

Name:______________________________ Course and year:__________

Physical Fitness Readiness Questionnaire (adopted)

GENERAL HEALTH QUESTIONS

3. Do you lose balance because of dizziness OR have you lost consciousness

1. Do you have Arthritis, osteoporosis, or back problems?

Name:____________________ Course and year: