Content Standards: Demonstrate understanding of the benefits that can be derived from practicing dual
Performance Standards: Performs regularly in dual sports to achieve fitness
a. Describe the nature or background of arnis.
Arnis (also known as Kali and Eskrima) is a weapon based Filipino martial arts. It is the national
sports of the Philippines as stated in Republic act 9850 which was signed by President Gloria
Macapagal Arroyo on December 11, 2009 and has a very long history of combat effectiveness.
Its difference from other martial arts is that the student is taught to train with weapons from
the very start, rather than starting on empty hand. This type of training builds manual dexterity
in the practitioner and also trains faster conditioned responses to various attacks. Although it is
weapons based, it also includes striking (kicking and punching), wrestling, and grappling.
b. Benefits of arnis.
You learn practical self-defence.
Your upper body, arms and legs will become toned
You will increase your fitness and aerobic capacity
Parts of your body, such as your forearms, elbows and hands will benefit from
conditioning, making them more resistant to pain and injury.
You will become more flexible.
You will benefit from increased manual dexterity and co-ordination. This is derived from
performing exercises with two weapons and weapons of different sizes. You will
probably become partially ambidextrous.
You will be able use any weapon, even one you have not used before.
It complements and enhances any martial art. It can be learnt independently from other
martial arts or grafted seamlessly into any form of exercise you do already.
Many of the techniques do not require strength or power, since most of the power is
derived from body movement and economy of motion.
Because there is no need for strength, anyone can learn Eskrima. 12 year old children
can learn Eskrima as well as retired women (The Black Eagle Eskrima Grandmaster is 76
at the time of writing, and is still in formidable shape).
It is a complete system of martial arts, training you in striking (punching, kicking,etc.),
wrestling, all forms of weaponry, and even groundfighting.
It can be practiced anywhere. Eskrima can be practiced in a park as well as it's practiced
in a gym.
It is fun. Because it requires a training partner to practice, it is a great way to meet
c. Execute proficiency the basic skills in arnis.
Perform basic dynamic warm-ups and stretching.
o Neck stretching (upward, downward, side left and right)
o Arm circling (small, large, alternate)
o Shoulder circling
o Side bend
o Trunk twist
o Back bend
o Half squats
o Knee circling
o Ankle circling and up-down
o Jog in place, high knees, and stomping
Execute Stick exercises (choose at least five exercises)
1. Arm extended wrist rotation - (middle grip)
2. Crossed-arm wrist rotation - (middle grip)
3. Wing stretcher - (middle grip)
4. Up and down - (middle grip)
5. Arm extended wrist rotation - (normal grip)
6. Crossed-arm wrist rotation - (normal grip)
7. Right and Left upward thrusting - (normal grip)
8. Figure 8 - (tip of stick leading)
9. Right and Left overhead circling - (normal grip)
10. Simultaneous two hands up and down strike - (normal grip)
11. Alternate two hands up and down strike - (normal grip)
12. Single wrist circling, up and down - (normal grip)
13. Double wrist circling, up and down - (normal grip)
14. Single wrist circling, side to side - (normal grip)
15. Single wrist circling, cross over - (normal grip)
16. Umbrella block - (normal grip)
Perform grip and courtesy
Demonstrate basic stance
1. Attention or Formal Stance
2. Ready Stance/Open Leg Stance
3. Straddle Stance
4. Right & Left Forward Stances or ‘FIGHTING STANCE”
5. Right & Left Backward Stances
6. Right & Left Cat Stances
7. Right & Left Oblique Forward Stances
Perform 12 basic strikes
o Strike 1 - Left temple
o Strike 2 -Right temple
o Strike 3 -Left shoulder
o Strike 4 -Right shoulder
o Strike 5 -Stomach/Solar Plexus
o Strike 6 -Left Chest
o Strike 7 -Right Chest
o Strike 8 -Right Knee
o Strike 9 -Left Knee
o Strike 10 -Left Eye
o Strike 11 -Right Eye
o Strike 12 -Head/Crown
2. Right & Left Alternate
3. Forward Movement
Perform 6 basic blocks
o Block number 1 - Inside block
o Block number 2 - Outside block
o Block number 3 - Lower inside block
o Block number 4 - Lower outside block
o Block number 5 - Vertical block
o Block number 6 - Upper block/ Rising block
2. Right & Left Alternate
3. Forward Movement
Perform Cool down
o Wrist stretching
o Finger stretching
o Overhead stretching
o Chest stretching
o Triceps stretching
o Cross elbow
Physical Education Learning Material Grade 7 page 47