SELF-LEARNING MODULE

MAPEH
GRADE 7
PHYSICAL
EDUCATION

WRITER MRS. KIMBERLY A. DE LEON

MOST ESSENTIAL LEARNING COMPETENCIES (MELCs)

WEEK 1: PHYSICAL FITNESS

A. Undertakes physical activity and physical fitness assessment Code: PE7PF-la-h-23
B. Sets goals based on assessment result Code: PE7PF-la-24
C. Monitors periodically one’s progress towards the fitness goals Code: PE7PF-ld-h-28
WEEK 2: EXERCISE PROGRAM
A. Prepares an exercise program Code: PE7PF-lc_27
WEEK 3: NATURE AND BACKGROUND OF ARNIS
A. Describe the nature and background of the sports Code: PE7GS-ld-5
WEEK 4-6: SKILLS OF ARNIS
A. Execute the skills involved in the sports Code: PE7GS-ld-h-4

TO THE LEARNERS
Before starting the module, I want you to set aside other tasks which may
disturb you while enjoying the lessons. Read the simple instructions below to enjoy
the objectives of this kit successfully. Have fun!

1. Follow carefully all the contents and instructions indicated on every page of this
module.
2. Write in your notebook the concept about the lessons. Writing enhances learning,
which is important to develop and keep in mind.
3. Perform all the provided activities in the module, use a separate sheet of paper in
answering the exercises.
4. Finish the task at hand before proceeding to the next page.
5. Analyze the posttest conceptually and apply what you have learned.
6. If you encounter any difficulty answering the tasks in this module, do not hesitate
to ask for help from your teacher. Enjoy studying!
HONESTY IS THE BEST POLICY!

EXPECTATIONS
At the end of this module, you are expected to:
a. discuss Physical Fitness;
b. identify the components of Physical Fitness;
c. assess one’s fitness through the execution of the selected PPFT;
d. create a fitness program based on the assessment results;
e. define exercise;
f. identify the different training and exercise guidelines;
g. design an exercise program;
h. discuss the nature and background of the sport Arnis;
i. identify the equipment needed in the execution of the sport;
j. value the significant contribution of Arnis in the Philippine Martial Art;
k. identify the different skills of Arnis;
l. perform with confidence the fundamental skills, striking techniques, and
blocking techniques of Arnis.
m. value the importance of Arnis in one’s fitness.

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 LOOKING BACK
Directions: Read and study the given definition of Art to understand this unit
better.
DEFINITION OF PHYSICAL EDUCATION

PHYSICAL EDUCATION - is the acquisition of desirable

traits, knowledge, skills, habits, and attitudes through the
participation of big and small muscles in activities to promote
growth and development under the guidance of a well-trained
leader.

WEEK 1
LESSON 1: PHYSICAL FITNESS
Everyone wants to have a longer life. Planning out good exercise programs is key in promoting
and maintaining good health. There are some ways across cultures and traditions, and there are
hundreds of researches and studies that show how to achieve life longevity. It is advisable to plan
and organize physical activities to promote lifelong fitness. This module will help you define physical
fitness and its components which are essential in creating your fitness program.

Physical fitness is the body’s ability to function effectively and efficiently without undue
fatigue in work, leisure activities, meeting emergencies, and resisting diseases from a sedentary
lifestyle. Physical fitness is made up of two components:

1. Health-Related Fitness components that are prescribed to improve an individual's health

COMPONENT DEFINITION

Body composition It refers to the proportion of body fat and lean body mass.

Cardiorespiratory Your heart, lungs, and blood vessels can adapt to physical exertion for
endurance a long period. Cardio means heart; respiratory is the system in charge
of breathing and diffusion of oxygen and carbon dioxide to the body.

Muscular strength The muscle groups can exert the greatest force in one repetition
maximum.

Muscular endurance The muscle groups can maintain the contraction for a prolonged
duration without fatigue.

Flexibility The muscle groups can go through a full range of motion without pain.

2. Skill-related-Fitness are movements necessary for an individual to demonstrate a variety

of motor skills and movement patterns successfully. It refers to your ability to perform
physical tasks efficiently as it relates to a particular sport

COMPONENT DEFINITION

Speed It is the ability to perform a specific task in a short period

Power It refers to the ability to perform one explosive movement in a given

period.

Agility It is the ability to change direction from one point to another.

Balance It relates to the ability to maintain equilibrium while stationary or to

move.

Reaction Time It relates to the time elapsed between stimulation and the beginning of
the reaction to it.

Coordination It is the ability to use the senses, such as sight and hearing, together
with body parts in performing motor tasks accurately.

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Below are the interpretations of the results for Health-related Fitness Tests. Please take note that the
test is NOT a measure of who did well and who didn’t; it is a summary of your fitness status. Interpret
as honestly as possible.

STRENGTH (PUSH-UP) STANDING LONG JUMP (POWER)

SCORE STANDARD INTERPRETATION SCO STANDARD INTERPRETATIO
5 33 AND ABOVE EXCELLENT RE N
4 25-32 VERY GOOD 5 201cm and EXCELLENT
3 17-24 GOOD above
2 9-6 FAIR 4 151cm-200cm VERY GOOD
1 1-8 NEEDS 3 126cm-150cm GOOD
IMPROVEMENT 2 101cm-125cm FAIR
0 CANNOT POOR 1 55cm-100cm NEEDS
EXECUTE IMPROVEMENT

BALANCE STORK BALANCE TEST BODY COMPOSITION (BMI)

CLASSIFICATION
SCORE/ 9-12 y.o 13-14 15-16 17 and Interpretation
BELOW
AGE y.o y.o above UNDERWEIGHT
18.5
5 41-60 81- 121- 161- EXCELLENT
seconds 100s 50s 180s 18.5-24,9 NORMAL
4 31-40 s 61- 91- 121- VERYGOOD
80s 120s 160s
3 21-30s 41- 61- 81- GOOD 25.0-29.9 OVERWEIGHT
60s 90s 120s
2 11-20s 21- 31- 41-80s FAIR
40s 60s 30.0-ABOVE OBESE
1 1-10s 1-20s 1-30s 1-40s NEEDS
IMPROVEMENT

ACTIVITY
PERFORMANCE TASK FOR BLENDED AND MODULAR LEARNERS
Activity 1: LET’S MOVE TO BE FIT!
Directions: Read, understand, and follow these instructions before executing the
different activities given below.
1. Wear appropriate clothing: a t-shirt, jogging pants, rubber shoes, or any suitable sports attire.
However, when taking the BMI, it is recommended to wear shorts and remove your shoes
2. Perform warm-up exercises and dynamic stretching exercises before the tests except for the 3-
minute step test.
3. Ensure that there will be someone from your family, older than you, who will assist you
while doing the activities.
4. Record the results in a short bond paper. Don't forget to submit the scores to your MAPEH
teacher.
5. You can access these links to watch the video explaining how to execute the different activities
mentioned below.
* https://www.youtube.com/watch?v=HE-erLKq1T4
* https://www.youtube.com/watch?v=8a-Y50NHPkE
* https://www.youtube.com/watch?v=qTE4UN-4hCM
* https://www.youtube.com/watch?v=HXv6bzRMr6Y

Let’s Do it!
Body Composition: Body Mass Index (BMI) Power: Standing Long Jump
Equipment: Weighing scale Equipment: Tape measure/meter stick/ any
Procedures: measuring device
1. Wear light clothing before weighing. Procedure:
2. On bare feet, stand erect and still with 1. Stand behind the take-off line with feet
weight evenly distributed on the center of the parallel to each other. The tips of the shoes
scale. should not go beyond the line.
3. Record the score in kilograms. 2. Bend knees, swing arms backward once,
Equipment: and then swing arms forward as you jump,
1. Tape measure laid flat to a concrete wall landing on both feet. Try to jump as far as you
where zero-point starts on the floor. can.
2. Ruler 3. Do not control the momentum of the jump
3. An even and firm floor and flat wall (continuously move forward).
Procedure: 4. Must land on both feet.
5. Perform the test twice in succession.

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 1. Stand erect on bare feet with heels, buttocks, 6. Ask for a family member to record the
and shoulders pressed against the wall where distance by spotting the mark where the back
the tape measure is attached. of the heel of either foot has landed nearest to
2. Ask a family member to place the ruler on the takeoff line.
top of your head while standing straight.
3. Record the score in meters*.
*Note: 1 meter equals 100 centimeters.
FORMULA: Weight (in kilograms) ÷ Height (in
meters) ²

Strength: Push Up Balance: Stork Balance Stand Test

Equipment: Equipment:
1. Exercise mat or any clean mat 1. Flat, non-slip surface
Procedure: 2. Stopwatch
1. Lie down on the mat. Facedown in standard Procedure:
push-up position; palms on the mat about 1. Remove the shoes and place hands on the
shoulder-width, three fingers pointing forward, hips.
and legs straight, parallel, and slightly apart 2. Position the right foot on the side of the
with the toes supporting the feet. knee of the left foot.
2. FOR BOYS: Straighten the arms, keep the 3. Raise the left hell to balance on the ball of
back and knees straight, and lower the arms the foot.
until there is a 90-degree angle at the elbow. 4. Do the same procedure with the opposite
FOR GIRLS: With knees in contact with the foot.
floor, straighten the arms, keep the back 5. Ask for a family member to record the time
straight and lower the arms until there is a 90- using a stopwatch. Stop the timer if any of the
degree angle at the elbow. following occurs; o the hand(s) come off the
3. Perform as many repetitions as possible. hips, o the supporting foot swivels or moves
4. Ask for a family member to record the (hops) in any direction, o the non-supporting
number of push-ups made. foot loses contact with the knee, and o the heel
of the supporting foot touches the floor.
6. There shall be three trials.

PHYSICAL FITNESS SCORECARD

HEIGHT (METERS) WEIGHT (KG) BMI CLASSIFICATION
BODY MASS INDEX (BMI)
DISTANCE IN CENTIMETERS
STANDING LONG JUMP
FIRST TRIAL: SECOND TRIAL:
NO. OF PUSH UP INTERPRETATION SCORE
PUSH UP

STORK BALANCE STAND RIGHT FOOT TIME LEFT FOOT TIME

TEST

Processing Questions:
1. How was the feeling after executing the PPFT given?
2. Were you able to execute them properly?
3. What are the challenges encountered in executing the tests, and how were you able to
address them?

WRITTEN WORK FOR BLENDED AND MODULAR LEARNERS

Activity No. 2: My Fitness Goals
Directions: After performing all the tests in the previous activity, you now have an
idea of your strengths and weaknesses. In this activity, you will list down the
components that you think need to be improved. Think of a short-term goal you want
to achieve or change after executing your fitness goals in every component you write.
Write your output in your MAPEH notebook/journal.

I.Components with a low score on PFT Goals

Example: Balance At the end of the one-week fitness program, I will do a stork leg
balance for 60 seconds.

II.Components with a high score on PFT Goals

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 WEEK 2

LOOKING BACK
Directions: Recall the activities, insights, and reflections that you have learned in
week 1. Write your answer in your MAPEH notebook/journal.

PHYSICAL FITNESS
I’ve learned that _________________________________________________________________
__________________________________________________________________________________

LESSON 2: EXERCISE PROGRAM

Lifetime participation in physical activities is the goal of Physical education. To achieve the
primary goal, physical educators and experts develop programs to encourage children nowadays in
times of pandemic to be physically active. These programs are well known for having guidelines and
principles which must be followed to ensure that every individual is physically healthy.

What is exercise?
Exercise is a planned and structured program of physical activities designed to improve physical
fitness. Activity requiring physical effort is carried out to sustain or improve health and fitness.

Below are some of the exercise guidelines that you should understand before creating a simple
fitness program.

1. Choosing the type of exercise. As mentioned before, different types of exercise were categorized
based on your fitness goals.

TYPES EFFECT ON PHYSICAL FITNESS EXAMPLES

1. Endurance Improves body composition and Walking, Jogging, Running,

(Aerobic) exercise cardiorespiratory fitness. Dancing, etc.

2. Strength Improves muscular fitness such as Weight lifting, Total resistance

(Resistance) exercise muscular strength and endurance. exercise, Thera-Band, etc.

3. Stretching Improves flexibility such as range Static stretching, Ballistic stretching,

(Flexibility) exercise of motion. Dynamic stretching, Yoga, etc.

4. Balance Improves neuromuscular fitness Tai Chi, Pilates, Yoga, etc.

(Neuromuscular) such as balance, agility, and
exercise proportion.

2. Knowing the exercise intensity. Exercise intensity is a crucial indicator of an exercise routine.
As a beginner, a low to moderate intensity is ideal as the body prepares for the changes it might
experience as the fitness program continues.

CATEGORY PHYSICAL CHANGES EXAMPLES

1. Light It does not induce sweating unless it is hot and Slow walking, lying on the
exercise humid—no obvious change in breathing. ground, sitting on a chair, etc.

2. Moderate It makes you breathe faster, deeper, and more Bicycling, jogging,
exercise frequently. You feel warm enough to start to sweat calisthenics, home exercises,
after performing the activity for about 10 minutes. etc.

3. Vigorous It will make you breathe hard, deep, and rapid. Push-ups, sit-ups, pullups,
exercise Your heart rate significantly increases after 3-5 weight lifting, etc.
minutes of exercise.

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Heart rate is typically used as a measure of exercise intensity. Heart rate is counted by the number
of times the heartbeats per minute. It can be done by slightly putting pressure on various pulse
sites.
PULSE SITE PROCEDURE
Apical site Place the heel of the hand over the left side of the chest.
Put a light pressure beside the larynx using the tips of the pointer and middle
Carotid site
fingers.
Put light pressure on the wrist just below the thumb using the tips of the
Radial site
pointer and middle fingers.
Put light pressure on the right or left temple using the tips of the pointer and
Temporal site
middle fingers.

How to measure the heart rate?

Find the Resting Heart Rate (RHR). Resting Heart Rate (RHR) is the number of beats per minute
commonly measured while lying down or right after you wake up in the morning. To measure RHR,
lie down on a flat floor for 3-5 minutes. Using your fingers, locate any pulse site of your choice and
count the beats for 10 seconds. Multiply the results by 6.

Example: Karlito lies down in his bed for 4 minutes. He puts slight pressure on his radial pulse
and counts the beats for 10 seconds. He got 11 beats in total. 11 beats (no. beats in 10 seconds)
multiplied by 6 is 66. Karlito’s RHR is 66 bpm (beats per minute).

Compute the Maximum Heart Rate (MHR). Maximum Heart Rate (MHR) is the fastest and hardest
your heart can beat in a minute. It can be measured by subtracting 220 with your age.

Example: Karlito is a 12-year old Grade 7 student. 220 – 12 (Karlito’s age) is 208. Karlito’s MHR
is 208 bpm (beats per minute).

Choose your Target Heart Rate or Training Heart Rate (THR). Target Heart Rate (THR) is the
desired heart rate range during exercise, resulting in workout benefits in various cardiovascular
organs. At your age, we will be using the range of 65% -85%. It can be measured by computing the
MHR first and multiplying it by the desired range (65-85).

Example: Karlito has a Maximum Heart Rate of 208 bpm. The lower limit of the range is 65% ,
while the upper limit is 85%. Multiply 208 to 0.65 and 0.85, respectively. Lower Limit: 208 x 0.65
= 135.2 Upper Limit: 208 x 0.85 = 176.8 Karlito’s Target Heart Rate (THR) is 135 – 177 bpm
(beats per minute).

3. Planning the parts of the exercise. A simple exercise can be divided into 3 phases; Warm-up,
Exercise routine, and Cool-down.
• The warm-up phase is the first phase of an exercise. It consists of light physical activity for 5 to
10 minutes before the actual exercise routine. Warm-up is essential for injury prevention.
• Exercise routine or workout refers to the type of activity or exercise you are planning to execute.
This depends on your objectives for the specific day and your own fitness goal. Refer to Table 1.
• The cooldown phase is the transition between exercise and rest. This prepares the body to deter
the pooling of blood in the lower extremities.

4. Implying the basic training principles and the FITT Principle. Below are the basic training
principles of training that will help you conceptualize a safe and effective simple fitness program;

Note: Lack of training

BASIC PRINCIPLES OF EXERCISE
will result in loss of gains
Overload- states that the only way to produce fitness and made. It is important to
maintain consistency. It
health benefits through physical activity is to require your
takes longer to build
body to do more than it normally does.
strength or endurance
Progression- states that the amount and intensity of your
than it does to lose it.
exercise should increase gradually.
Specificity- states that the definite type of exercise that CONSISTENCY and
you do determines the specific benefit you receive. COMMITMENT IS THE
Reversibility- states that if an individual stops exercising, KEY
the body returns to its initial level of fitness.

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 After learning the principles that govern fitness program planning, it is ideal to understand
the principle which must be used to outline a program. A carefully crafted fitness program must
follow the FITT Principle, which stands for:

PRINCIPLES DESCRIPTION

F FREQUENCY How many exercise sessions per week?

how often do you exercise per week (3 to 5 times a week)

I INTENSITY How hard are the exercise sessions?

how hard you performed the exercise (50% to 85% THR)

T TIME How long will the exercise or exercise session last?

length or duration of each exercise (15 mins to 60 mins)

T TYPE What type of exercise is it?

specific exercise that you choose (brisk walking, jogging,
biking, swimming, dancing)

Factors to Consider in Physical Activity

1. Warm-up exercise prepares the heart muscle and the circulatory system and stretches the
skeletal system.
2. Workout follows the FITT formula.
3. Cooldown exercise helps the body recover from physical activity.

The Physical Activity Pyramid

The physical activity pyramid is a helpful guide to understand the application of exercise's basic principles,
including the FITT formula. To gain optimal benefits, you should perform activities from all parts of the pyramid
each week.

https://i.pinimg.com/originals/44/f6/30/44f6304f79f9569cbdd9f2714e5fe061.jpg

ACTIVITY
WRITTEN WORK FOR BLENDED AND MODULAR LEARNERS
Activity 1: My Exercise Program
Directions: You are tasked to create a simple fitness program that will be completed in 4 weeks.
You may surf the net for the possible exercise routine which may be conducted at your home.
Take note of the training principles while filling in the table below.

Type of
Day Frequency Intensity Time Put (/) if completed, X if not
activity
MON W1 W2 W3 W4
3x per Moderate
WED
week to vigorous
FRI
TUE Light
3x per
THURS to
week
SAT moderate

SUNDAY IS REST DAY

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FITNESS CONTRACT
1. I have realized that my sedentary behaviour my lead to several lifestyle diseases and I am
determined to adopt an active lifestyle. I will follow my exercise program starting on
_______________ and I intend to keep it until I achieve the following goals:
1.___________________________________________________________________
2.___________________________________________________________________
3.___________________________________________________________________

Target Date: ____________________

These short term goals will help me achieve my long term goal: ______________.
I intend to improve my health by adopting an active lifestyle.

___________________________________
SIGNATURE OVER PRINTED NAME

WEEK 3
LOOKING BACK
Directions: Recall the activities, insights, and reflections that you have learned in
week 2. Write your answer in your MAPEH notebook/journal.

EXERCISE PROGRAM
I’ve learned that _________________________________________________________________
__________________________________________________________________________________

LESSON 3: NATURE AND BACKGROUND OF ARNIS

Learning self-defense is one of the best ways to keep yourself safe. Instead of learning
kung fu or some other foreign martial art, consider learning our very own art of Arnis.
Hence, Arnis and other martial arts are known as forms of self-defense. They are not used
to bully or intimidate innocent and weak people. Arnis as a sport has a lot of benefits; it
aims to bond and develop friendship and brotherhood, it is never a sport to hurt and
defeat the opponent but to improve the skills of the players, develop the mind, the
physique, and the character of the players, teaches discipline and control, it provides a
full-body workout, helps you to improve your stamina and strength, and also gives you a
healthy lifestyle. Arnis is a Filipino martial art that can be performed individually or with
a partner using a single stick or a pair of sticks for striking and blocking; it can also be
used for self-defense.

Arnis was founded by Remy Amador Presas (December 19, 1936 – August 28,
2001), and he used it as a self-defense system. He was the “ Father of Modern Arnis. Arnis
incorporated three related methods: espada y daga (sword and dagger), solo baston (single
stick), and sinawali(which uses two sticks.)

Equipment needed in Arnis:

EQUIPMENT

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 ACTIVITY
WRITTEN WORK FOR BLENDED AND MODULAR LEARNERS
Activity 1: Interesting Facts about Arnis
Directions: After reading the history and background of the sport Arnis, write down
the interesting facts that captured your attention and answer the processing
questions. Write your answer in your MAPEH notebook/journal.

Fact 1 Fact 2 Fact 3

Processing Questions:

1. Do you think Arnis is a useful and interesting sport? Why?

2. Will you consider Arnis as one of your sports? Why?
3. Do you see yourself playing this sport when face-to-face classes resume?

WEEKS 4-6
LOOKING BACK
Directions: Recall the activities, insights, and reflections that you have learned in
week 3. Write your answer in your MAPEH notebook/journal.

NATURE AND BACKGROUND OF ARNIS

I’ve learned that _________________________________________________________________
__________________________________________________________________________________

SKILLS OF ARNIS
Arnis, also known as Kali or Eskrima/Escrima, is Filipino martial arts performed individually or
with a partner. This is executed with a single stick or a pair of sticks used for striking and
blocking. It emphasizes using weapons as an extension of the body, whether it be fighting
sticks, blades, or improvised ones. It was developed by the indigenous populations of the
Philippines, who used an assorted range of weaponry for combat and self-defense. Arnis
is primarily defensive, encompassing hand-to-hand combat, grappling, and disarming
techniques like all martial arts.

WEEK 4: ARNIS FUNDAMENTAL SKILLS

A. WARM-UP/STRETCHING ACTIVITIES
WARM-UP STRETCHING
1. Jog for 1 minute. Here are examples of Dynamic warm-
2. Side shuffle (left foot leading) for 20 up exercises that you may want to use
seconds. before involving in vigorous activities:
1. Knee hug to
calf raise
8 counts to the
Right, 8 counts
to the Left.
3. Side shuffle (right foot leading) for 20 2. Single leg
seconds. deadlift; 8
4. Carioca (left foot leading) for 10 counts to the
seconds. Right, 8 counts
to the Left.

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 5. Carioca (right foot leading) for 10 3. Lunge and
seconds. twist; 8 counts
6. Butt kicks for 10 seconds. to the Right, 8
counts to the
Left.

7. High knees for 10 seconds. 4. Toe touch; 8

counts

Take note that you have to take the heart Take note that you have to take the heart
rate after warm-up. rate after executing stretching activities.

B. DYNAMIC STRETCHING

B
T
A
N

Illustrator: Bartolome J. Tan Jr.

1. Knee hug to calf raises 2. Single leg deadlift 3. Lunge and twist 4. Toe touch

C. STICK EXERCISES
1. Wrist Rotation
- Extend your arms sideward while holding
your sticks at the center.
- Point your sticks upward with knuckles facing
backward (ct. 1).
- Turn your wrist so that the knuckles face
forward (ct. 2)
- Rotate your wrists forward and backward for
16 counts.

2. Crossed-Arm Wrist Rotation

- Still holding your sticks at the center.
- Cross your arms in front of your chest with the sticks
pointing upward.
- Rotate your wrists forward and backward for 16
counts.

3. Wing Stretcher
- Extend your arms sideward, hold your sticks at the
center.
- Point your sticks horizontally forward while
knuckles facing upward.
- Bring your arms across the chest, right over the left
arm, sticks in the horizontal position, and knuckles
up (ct. 1).
- Back to starting position (ct.2). Perform this exercise
16 times. Illustrator: Bartolome J. Tan Jr.

4. Upward and Downward Exercises

- Swing your right arm upward, knuckles facing

backward (ct. 1). As you bring your right arm
downward, simultaneously swing your left arm
upward (ct. 2).
- Repeat this exercise alternately on the right and
left arms for 16 counts.

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D. FUNDAMENTAL SKILLS

1. Grip: Proper hold of the stick.

Hold the stick with your four fingers about 3 to 4 inches
or one fist away from the end. Close the grip with your thumb,
and the wrist must be flexible.

2. Basic Stance and Salutation

Illustrator: Bartolome J. Tan Jr.

HANDA. Feet are positioned shoulder

width apart. Stick is held in front of the
body.

PUGAY. Place the weapon hand

B
across the chest and bow by bending T

at the waist. A
N

HANDA SA PAGLABAN/FIGHTING STANCE

- One foot in front (foot the same as the weapon hand), the other foot on the rear.
- Keep feet apart, a distance of one foot.
B - Both knees are slightly bent and toes facing forward
T - Weight evenly distributed on both feet
A
N

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.
- Distribute the weight or center of gravity to both legs.

BACKWARD STANCE
- Starting with the ready stance
- Move one foot backward 45 degrees away from the body.
The foot's heels should form an imaginary “L” shape while the legs are in a
straddle position.
- Distribute the weight or center of gravity to both legs.

D. COOL-DOWN: STATIC STRETCHING EXERCISES

Static Stretching Exercises are those in which you stand, sit or lie still and hold a
single position for a period of time, up to about 45 seconds. Dynamic stretches are
controlled movements that prepare your muscles, ligaments, and other soft tissues
for performance and safety.
1. Wrist (fingers down, up, forward) 5. Triceps
2. Finger stretch 6. Cross elbow
3. Overhead stretch 7. Zipper
4. Chest stretch

ACTIVITY
WRITTEN WORK FOR BLENDED AND MODULAR LEARNERS

Activity 1: Let’s Assess!

Using the rating scale below, I can assess my performance on the following
skills accordingly:
Rating: RATING ACTIVITY
Warm-up
A - I can practice the skill by myself. Dynamic stretching
B - I can practice the skill with others’ Grip
C – I need to spend more time practicing to Basic Stance and Salutation
execute the skill properly.
Static Stretching

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 WEEK 5: 12 STRIKING TECHNIQUES

A. WARM-UP ACTIVITIES

1. Jog in place (1 minute) 5. Carioca (right foot leading)

2. Side shuffle (left foot leading) for 20 seconds. for 10 seconds.
3. Side shuffle (right foot leading) for 20 seconds. 6. Butt kicks for 10 seconds.
4. Carioca (left foot leading) for 10 seconds. 7. High knees for 10 seconds.

B. STICK EXERCISES

1. Wrist Rotation
- Extend your arms sideward while holding your
sticks at the center.
- Point your sticks upward with knuckles facing
backward (ct. 1).
- Turn your wrist so that the knuckles face forward
(ct. 2)
- Rotate your wrists forward and backward for 16
counts.

2. Crossed-Arm Wrist Rotation

- Still holding your sticks at the center.
- Cross your arms in front of your chest with the sticks pointing
upward.
- Rotate your wrists forward and backward for 16 counts.

3. Wing Stretcher
- Extend your arms sideward, hold your sticks at the
center.
- Point your sticks horizontally forward while knuckles
facing upward.
- Bring your arms across the chest, right over the left arm,
sticks in the horizontal position, and knuckles up (ct. 1).
- Back to starting position (ct.2). Perform this exercise 16
times.
Illustrator: Bartolome J. Tan Jr.
4. Upward and Downward Exercises

- Swing your right arm upward, knuckles facing

backward (ct. 1). As you bring your right arm
downward, simultaneously swing your left arm upward
(ct. 2).
- Repeat this exercise alternately on the right and left
arms for 16 counts.

C. 12 STRIKING TECHNIQUES 12
2 11 10 1

STRIKING TECHNIQUES: Hitting vital 7 6

points of the body as targets by 4 3
5
means of slashing, stabbing and
thrusting actions; all techniques are
performed with a fighting stance.

https://www.youtube.com/watch?v= 9 8
xCGc7l8CM0o

Illustrator: Bartolome J. Tan Jr.

12 STRIKING TECHNIQUES

ST1: Left side of the head attack

1. Assume fighting stance
2. Stick held at one o-clock; slashing action
3. Freehand on chest

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ST2: Right side of the head attack
1. Assume fighting stance
2. Stick held at eleven o’clock; slashing action
3. Freehand on chest

ST3: Left side of the body (trunk) attack

1. Extend weapon hand
2. Strike any part of the trunk between the
shoulder and hip joints; slashing action against the
outer part of the trunk

ST4: Right side of the body (trunk)attack

1. Same as ST3

ST5: Thrust to solar plexus (stomach) attack

1. Thrust weapon hand towards the target
point (solar plexus)
2. Follow-through with upward movement

ST6: Left chest stab

1. Assume the fighting stance.
2. Extend weapon hand forward, palm
facing outward.
3. Keep your elbow up.

ST7: Right chest stab

1. Assume fighting stance
2. Scooping action
3. Extend weapon hand forward, palm
facing outward.
4. Keep the elbow down.

ST8: Left lower leg (knee/shin/ankle) strike

1. Lower the body
2. Extend weapon hand to hit any part of
the lower leg between knee and ankle joint
3. Palm upward

ST9: Right lower leg

1. Lower the body
2. Extend weapon hand to hit part of the
lower leg between knee and ankle joint
3. Palm downward

ST10: Left eye poke

1. Assume fighting stance
2. Extend weapon hand forward, palm
facing outward
3. Elbow up

ST11: Right eye poke

1. Assume fighting stance
2. Extend weapon hand forward, palm
facing outward
3. Elbow up

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 ST12: Crown attack
1. Hack against the top of the head

D. COOL-DOWN: STATIC STRETCHING EXERCISES

(Refer to COOL-DOWN: STATIC STRETCHING EXERCISES in week 4.)

ACTIVITY
PERFORMANCE TASK FOR BLENDED LEARNERS
Activity 1: HANDA, PUGAY!
Directions: Using the illustrations above, ask one member of your family to record
you using any available gadget while performing the basic stance and salutation and
12 striking techniques of Arnis correctly. Note that you have to perform the warm-
up and stretching activities before executing the task and cool down after. You are
also expected to wear proper PE uniform, or any comfortable jogging pants and white
plain t-shirt, and shoes while doing the task. The output will be submitted to your
MAPEH teacher thru messenger or email.

SCORING RUBRIC
4 2
CRITERIA 5 VERY 3 NEEDS TOTAL
OUTSTANDING SATISFACTORY SATISFACTORY IMPROVEMENT
Knowledge Demonstrates Demonstrates Demonstrates Doesn’t know
of the basic excellent good knowledge some knowledge any striking
stance, knowledge of the of the basic of the basic techniques or is
salutation, basic stance, stance, stance, still unfamiliar
and striking salutation, and salutation, and salutation, and with the stance.
techniques 12 striking 12 striking 12 striking
techniques of techniques of techniques of
Arnis. Arnis. Arnis.
Execution of Has already Could execute Knows the Needs help in
techniques mastered the techniques well technique but executing the
techniques, applied and applied the couldn’t execute skills.
the fundamental fundamental them well.
skills and could skills in the
start combining performance.
them.
Performance All in all, the All in all, the All in all, the All in all, the
performance is performance is performance is performance
excellent. good. fair. needs
improvement.

PERFORMANCE TASK FOR MODULAR LEARNERS

Activity 1: Arnis 12 Striking Techniques RATING TECHNIQUE
Directions: Using the illustrations above, ask one
(ST1) The left side of the head attack
member of your family to check and evaluate your
performance while doing the 12 striking techniques (ST2) The right side of the head attack
of Arnis. Note that you have to perform the warm-up (ST3) The left side of the trunk attack
and stretching activities before executing the task (ST4) The right side of the trunk attack
and cool down after. You are also expected to wear
proper PE uniform, or any comfortable jogging pants (ST5) Thrust to stomach attack
and white plain t-shirt, and shoes while doing the (ST6) Left chest stab
task. The output will be submitted to your MAPEH (ST7) Right chest stab
teacher thru messenger or email.
(ST8) Left knee strike
Using this scoring rubric, assess how the learner (ST9) Right knee strike
performed the techniques:
(ST10) Left eye poke
4 – Performed the technique with no or few
observable errors (ST11) Right eye poke
3 – Performed the technique with some errors but I (ST12) Crown attack
am able to correct myself easily
2 – Performed the technique with some errors but I
relied on
WEEK 6:other’s help
BLOCKING TECHNIQUE Scoring Rubric
1 – I need more practice to get it right
14
 DETERMINING MY HEART RATE AT REST.
- Use your index and middle fingers.
- Place these two fingers on your wrist, just below the base of the thumb.
- Count the number of heartbeats for 6 seconds.
- Take this number and multiply by 10 to find your heart rate in beats per
minute.
For example, if you count 7 beats:
7 beats x 10 = 70 beats per minute

HEART RATE AT REST: _____ bpm

A. WARM-UP ACTIVITIES
1. Jog in place (1 minute) 5. Carioca (right foot leading)
2. Side shuffle (left foot leading) for 20 seconds. for 10 seconds.
3. Side shuffle (right foot leading) for 20 seconds. 6. Butt kicks for 10 seconds.
4. Carioca (left foot leading) for 10 seconds. 7. High knees for 10 seconds.

HEART RATE AFTER WARM-UP: _____ bpm

C. STICK EXERCISES
1. Wrist Rotation (16 counts)
2. Crossed-Arm Wrist Rotation (16 counts)
3. Wing Stretcher (16 counts)
4. Upward and Downward Exercises (16 counts)

HEART RATE AFTER STICK EXERCISES: _____ bpm

D. BLOCKING TECHNIQUES:

B
T
A
N

BT1: Inward Block BT2: Outward Block BT3: Rising

Place freehand on the Freehand rotates the stick Hold the stick parallel to the
stick. downward. ground, waist level.
From a forward stance, Shift body obliquely on the Push the stick upward, over
shift body obliquely. opposite side. the head.
Parry inward Parry outward.

BT4: Downward inward BT5: Downward outward BT6: Vertical Block

From fighting stance, shift From fighting stance, From fighting stance, raise
to back stance. shift to back stance. the elbow of the hand holding
Lower the body. Lower the body the cane to shoulder level.
Extend weapon hand, Extend weapon hand, palm Place the free hand at the
palm up. down. middle

E. COOL-DOWN: STATIC STRETCHING EXERCISES

(Refer to COOL-DOWN: STATIC STRETCHING EXERCISES in week 4.)

15
 ACTIVITY

PERFORMANCE TASK FOR BLENDED AND MODULAR LEARNERS!

Activity 1: ARNIS BLOCKING TECHNIQUES, I CAN!
Directions: Using the rating scale below, assess your performance on how you have
executed the blocking techniques of arnis.

Rating: RATING BLOCKING TECHNIQUE

Inward Block
5 - I can practice the skill by myself. Outward Block
3 - I can practice the skill with others’ Rising
1 - I need to spend more time practicing to execute the Downward Inward
skill properly. Downward Outward
Vertical Block

REMEMBER
Keep in mind the following terms for you to understand the lesson very well.

PHYSICAL EDUCATION
Physical fitness is the body’s ability to function effectively and efficiently without undue fatigue
in work, leisure activities, meeting emergencies, and resisting diseases from a sedentary lifestyle.
Physical fitness is made up of two components.
HEALTH-RELATED & SKILL-RELATED
Exercise is a planned and structured program of physical activities designed to improve
physical fitness. Activity requiring physical effort is carried out to sustain or improve health
and fitness.
Types of Exercise
1. Light exercise 2. Moderate exercise 3. Vigorous exercise

Arnis was founded by Remy Amador Presas (December 19, 1936 – August 28, 2001), and he
used it as a self-defense system. He was the “ Father of Modern Arnis. Arnis incorporated three
related methods: espada y daga (sword and dagger), solo baston(single stick), and sinawali(which
uses two sticks.)

The warm-up exercise involves the whole part of the body – from head to foot. The proper warm-
up prepares our body for performing different activities to avoid injuries.
WARM-UP IS IMPORTANT.
Stick exercises
● Wrist Rotation
● Crossed- Arm Wrist Rotation
● Wing Stretcher
● Upward and Downward Exercise

Arnis
 Arnis is a form of martial arts that can be performed individually or with a partner.
 Handa is a position where feet are shoulder-width apart, and a stick is held in front of the
body.
 Placing the weapon hand across the chest and bow by bending at the waist is called Pugay.
 The proper way of holding sticks is using your four fingers about 3 to 4 inches or one fist
away from the end.
 The basic stance is composed of fighting, forward, and backward stance.
 There are 12 striking techniques used in Arnis, which are performed with a fighting stance.
 Inward, outward, rising, vertical, downward inward, and downward outward are the
blocking techniques.

Anyo applies all styles learned throughout one's training and is performed with a specific weapon
like cane, dagger, or 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).
Anyo event is a demonstration of artistic, choreographed, pre-arranged sets of movements,
offensive and defensive techniques using sticks, wooden replicas of a bladed weapon, or metallic
16
unbladed replica of a weapon. The competition shall be one round of Anyo.

Labanan participants must use full arm and restricted movements while anyo performers
wear any attire that makes them comfortable and move freely, and emphasize on what they are
representing. The two forms of arnis are both challenging and intriguing.

A good martial art discipline for self-defense is Arnis. This martial art teaches the use of
stick weapons. This martial art focuses on the flow of the various techniques to make movements
smooth and strikes sharp.

CHECK YOUR UNDERSTANDING

Directions: Read and analyze the questions very cerefully. Choose the best
answer and write it on your MAPEH notebook.

1. Which of the following is NOT a health-related fitness component?

a. Body composition c. Muscular strength
b. Muscular endurance d. Reaction Time

2. Which of the following is NOT a skill-related fitness component?

a. Agility b. Balance c. Flexibility d. Power

3. . It refers to the heaviness and lightness of a person.

a. BMI b. Flexibility c. Height d. Weight

4. Which of the following refers to the difficulty level of the workout?

a.Frequency b.Time c Intensity d. Type

5. Which of the following types of exercise can increase the elasticity of

muscles and tendons surrounding the joint to improve flexibility?
a. Aerobic b. Stretching c. Resistance d. Neuromuscular

6. Bebang wants to be physically fit. What will be her Maximum Heart 3

Rate (MHR) if she is currently 22 years old?
a. 195 bpm b. 197 bpm c. 196 bpm d. 198 bpm

7. A type of physical fitness consists of those specific components that have

a relationship with good health, or a lower risk of illness, particularly
hypokinetic diseases, and conditions
a. Physical activity c. Skill-related physical fitness
b. Physical fitness d. Health-related physical fitness

8.Who is the Father of Modern Arnis?

a. Remy Presas c. Garitony Nicolas

b. Napoleon “Billy” Abueva d. Ryan Arabejo

9. Warm-up enables me to increase my ability to perform more intensely by:

a. Increasing my body temperature which allows me to increase the rate
and force of my muscular contractions.
b. Increasing my heart rate and the blood flowing to my muscles; and
c. Increasing the activation of my central nervous system (CNS)
resulting in improved coordination, skill accuracy and reaction time.

10. Is a Filipino martial art that can be performed individually or with a

partner using a single stick or a pair of sticks for striking and blocking; can
also be used for self-defense.
a. Futsal b. Arnis c. Taekwondo d. Wrestling

11.Hitting vital points of the body as targets by means of slashing, stabbing

and thrusting actions; all techniques are performed with a fighting stance.
a. striking techniques
17
 b. stick exercise
c. stance
d. carioca

12. The muscle groups can go through a full range of motion without pain.

a.Power b. Strength c. flexibility d. agility

13. is the ability to use the senses, such as sight and hearing, together with
body parts in performing motor tasks accurately.
a. speed b.reaction time c.coordination d. muscular strength

14. is the body’s ability to function effectively and efficiently without undue
fatigue

a. Physical health c. Physical Fitness

b. Health Related Component d. Skill Related

15. It is the acquisition of desirable traits,knowledge, skills, habits and

atittudes through the participation of big and small muscles in activities to
promote growth and development under the guidance of a well-trained
leader.

a. Music
b. Arts
c. P.E
d. Health

18