A Way in Managing Stress

Stress - Stress has been defined as the experiencing of unpleasant or uncomfortable feelings. But not all
stress is bad. In fact, our lives would be a little bit boring if it were not for some amount of stress. The key
is for you not to let the stress control you, but for you to control the stress.
TWO TYPES OF STRESS

• Eustress - Positive stress, is beneficial in attaining the best performance.

• Distress - The negative stress, is detrimental to performance.

SIGNS AND SYMPTOMS OF STRESS

• Physical Signs
• Behavioral Signs
• Emotional Signs
• Psychological Signs

Emotional Signs
• Anger, irritability
• Impatience
• Nervousness
• Forgetfulness
• Inability to concentrate
• Negative thinking
• Excessive worrying
• Loss of interest
• Self-criticism
• Frequent crying

Behavioral Signs
• Loss of appetite
• Overeating
• Drug abuse
• Sleep problems
• Restlessness
• Hurrying and talking too fast
• Criticizing others
• Reckless behavior
• Fidgeting

Psychological Signs
• Constantly irritable with other people
• Feeling of being a failure
• Difficulty in making decisions
• Loss of interest in other people
• Having a hard time to concentrate
MEANS OF HOW PLAYING SPORTS HELPS AS A WAY TO RELIEVE STRESS
1. Sports stimulate the body production of endorphins.

Physical activities such as sport stimulate the body’s production of chemicals that are responsible for
the positive changes in an individual’s mood. These neurotransmitters are called endorphins, and at
heightened levels, they cause a “feel-good” response. In fact, this feeling helps to release tension.
2. Sports engagement increases self-esteem.

Improved self-esteem can dramatically reduce your overall levels of stress. Being a part of a team is an
amazing way to build one’s self-esteem; when you are more confident in your own abilities you feel better
about yourself.
Sports can improve your confidence when meeting goals that you have set for yourself. Sports promote
individuals to feel positive about themselves. Through competition, they discover their own potential to do
better and to hold themselves to a higher standard.
3. Sports can relieve mental stress by promoting better sleep.
Studies have shown that sports and exercise can decrease mild symptoms of depression and even improve
the quality of sleep.

The quality of your sleep has been linked to your sense of well-being. The more sleep you get, the better
you feel. Lack of sleep can be frustrating and lead to anxiety. The physical activity that is received from
playing sports can help increase sleep duration.
4. Sports participation promotes socialization.

A great way of managing stress is through socializing. Socialization helps relieve stress by promoting the
hormone oxytocin which promotes relaxation, thus reducing anxiety.
Playing a sport, mainly a team sport, gives you the opportunity to make new friends who share a
common interest. Being around others who share a mutual goal motivates you. This motivation can
significantly relieve anxiety and steer you away from depression.
COPING STRATEGY - Coping is defined as the “capacity to respond and recover from something stressful”
(WHO 1999). Coping is the conscious response to psychological stress in an attempt to balance mental and
emotional conditions.

• Mental Imagery - Otherwise referred to as visualization or mental rehearsal, is a strategy

commonly employed. Athletes used this technique to familiarize themselves with their competition
environment, a difficult pattern to play, or even to repeatedly visualize the course route.
• Pattern breaking- Used when an athlete falls into a negative mental state due to uncontrolled
mental imagery. A “pattern breaker” is a word or phrase that an athlete can say mentally in their mind, or
alternatively, their coach or a significant other can say out loud to them.
 ARNIS

HISTORY OF ARNIS
• This martial art originated in the Philippines. The primary weapon used in this traditional martial art
is the cane or baton. It also involves hand to hand combat, grappling, and weapons disarming.
• Arnis was developed by the indigenous populations of the Philippines who used an assorted range
of weaponry for combat and self-defense. Arnis is otherwise known as eskrima, kali and garrote,
and by even more names in different Filipino regional languages. Encompassing both simple impact
and edged weapons, Arnis traditionally involved rattan, swords, daggers and spears.
• In 1521, equipped with nothing more than bladed weapons and their fearsome Arnis abilities,
Filipino islanders defeated Ferdinand Magellan’s armored, musket-bearing Spanish conquistador
forces when they tried to invade.
• 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. While 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.
• It is a Filipino Martial art that can be performed individually or with a partner. Using a single stick or
a pair of sticks for striking and blocking. It was founded by Remy Presas, and he used it as a self-
defense system. Nowadays it is considered as one of the events in Palarong Pambansa wherein
Anyo is one of the popular ones. It is a combination of pre-arranged or choreographed striking,
blocking and body shifting techniques.
• Different styles of Arnis are now being practiced all over the world. Although not as popular as
other oriental martial arts, it is highly respected for its practicality and effectiveness in terms of self-
defense and combat. In recent Southeast Asean Game 2019 the Philippine Arnis team wrapped up
14 gold medals that made them the champion.
• Since Arnis began to develop an accessible story of Filipino cultural heritage, Senator Juan Miguel
"Migz" Zubiri authored and spearheaded the law declaring Arnis as the national sport of the
country which at that time was recently approved and signed by President Gloria Macapagal
Arroyo into law. Today, the governing body of Arnis in the Philippines is the PEKAF Philippine
Eskrima Kali Arnis Federation, and the Chairman is Senator Juan Miguel Zubiri.

EQUIPMENT - The game is played by using prescribed padded stick in delivering artistic and legal blows, strikes,
thrusts, and disarming the opponent to gain scores. Here are the equipment, facilities and terminologies needed in
playing Arnis.

Wooden Stick - It was made of rattan and measures not less than 60 cm and not more than 90 cm in length with a
diameter of not less than 1.3 cm and not more than 3.8 cm. It must not have sharp edges or pointed ends.
Foam - A cushion material- should be foaming the padded sticks and shall have a maximum grip diameter
not greater than 3.81 cm. for competition use.

Head Protector - It refers to a pair of protective head gear to include an impact-worthy face mask.

Body Protector - It refers to a pair of body protectors, properly cushioned to avoid injuries and the
specifications shall be according to the I-Arnis.

Groin & Body Protector - To avoid injuries and the specification shall be according to the i-Arnis

Forearm & Chin Guards - A compulsory to also avoid injuries while having a fight or competition.
FACILITY - Playing Area- A square measuring 8.0 meters by 8.0 meters with a two (2) meters minimum free
zone around it, and a clear space without any obstruction up to a height of not less than 5 meters from the
playing surface

Benefits of Arnis to a Person

• An effective self-defense
• It contributes to the development of physical fitness.
• It develops mental qualities such as alertness and precision
• It cultivates desirable character traits such as alertness and precision.
• It develops mental strength and courage that allows someone to face danger and pain.
• It develops the virtue of perseverance to the highest decree.

Terminologies
❑ Arnisador- practitioners of Arnis
❑ Butt- punyo of the stick closer to the handle
❑ Dagger – Daga
❑ Distance (Long Range) – Largo
❑ Distance (Medium Range) – Medio
❑ Distance (Short Range) – Corto
❑ Goodbye – Paalam
❑ Grappling or Wrestling – Dumog
❑ Grip- the way on how to hold the stick
❑ Handle/grip of weapon – Puño
❑ Hello – Mabuhay (or) Kumusta
❑ How are you? – Kumusta?
❑ Instructor – Guro
❑ Machete – Bolo
❑ Poke – Tusok
❑ Ready position- Handa
❑ Respect – Pugay (form of salutation/greeting between practitioners)
❑ Stab or Thrust – Saksak
❑ Stick (Single) – Solo Baston
❑ Stick (Double) – Doble Baston
❑ Stick Weapon – Yantok
❑ Sword – Espada
❑ Sword and Dagger – Espada y Daga
❑ Thank You – Salamat
❑ Unarmed Combat – Mano Y Mano
❑ You Are Welcome – Walang Anuman
❑ Weaving (Weapon Movement) – Sinawali
Fundamental Skills
Grip: Proper hold of the stick - Hold the stick one fist away from the punyo (butt) of the stick. Close the
grip with your thumb.

Basic Stance and Salutations - Starting with the ready stance, move one foot 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.

Basic Stance and Salutations

♦ Ready Stance/ Handa - 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 at
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.
♦ Attention Stance - Stand with your feet forming a 45-degree 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 - Starting with the ready stance, move one foot forward until the knee and the
toe are in line with 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
manoeuvre. 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 Stance. Forward Stance is commonly used with frontal striking or blocking techniques.
♦ Oblique Stance - Starting with the ready stance, move one foot forward 45 degrees away from
the body until the knee and the toe are in line with each other. Move in 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 itcan be left
foot lead which Left Foot Oblique Stance. Oblique Stances are commonly used for forward
blocking and evasion techniques.
 ♦ Straddle Stance - Starting with the ready stance, move one foot 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 manoeuvre. Distribute the weight or center of gravity to both
legs. Straddle stance are also called Horseback Riding Stance since it imitates horseback riding
position. Straddle stances are commonly used for blocking the strikes to the side of the body.
♦ Side Stance - Starting with the ready stance, move one foot 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.
♦ Back Stance - Starting with the ready stance, move one foot 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.

The 12 Striking techniques in Arnis

▪ Strike 1 strike to the left temple area of the opponent
▪ Strike 2 strike to the left knee area of the opponent
▪ Strike 3 strike to the right temple area of the opponent
▪ Strike 4 strike to the right knee area of the opponent
▪ Strike 5 strike to the left shoulder area of the opponent
▪ Strike 6 strike to the right shoulder of the opponent
▪ Strike 7 thrust or poke to the left chest
▪ Strike 8 thrust or poke to the right chest
▪ Strike 9 butt to the left eye
▪ Strike 10 butt to the right eye
▪ Strike 11 center thrust
▪ Strike 12 strike to the crown of the head
Types of Arnis Competitions
ANYO or FORM - A combination of pre-arranged or choreographed striking, blocking and body shifting
techniques and blocking techniques to create a three- minute single stick anyo.
LABAN or FULL COMBAT - Players are required to strike their opponents' different body parts with one
baton. Unlike other combative sports, arnis does not usually require any body contact between each
player aside from the batons that they are holding.