Republic of the Philippines

President Ramon Magsaysay State University

(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department DEPARTMENT OF PHYSICAL EDUCATION

Course Code PEN 2A
Course Title SELF DEFENSE
Place Of The Course In The Program GENERAL EDUCATION
Semester & Academic Year SECOND SEMESTER, AY 2020-2021
Instructor Jay A. Gamboa
Module 1
Introduction to Martial Arts
INTRODUCTION

Martial comes from the word Mars (the Roman God of War) and means warrior-like or
related to war. Therefore, martial arts can be defined as the art of being a warrior.

Technically, martial arts can be unarmed and/or weapons-based combat training for self-
defense or police/military actions. This training is structured and taught by skilled instructors if
you used it professionally.

INTENDED LEARNING OUTCOMES

• Trace the history of Martial arts in Philippines.

• Discuss the nature of the Martial arts.
• Analyze the development of the game.

DISCUSSION

Lesson 1: History of Filipino Martial Arts

Filipino Kali is the art of stick fighting using hard bamboo sticks to strike and defend.
Filipino Kali teaches weapons fighting before bare hand-to-hand combat.
Kali Classes in Hermosa Beach CA and Redondo Beach CAKali is an ancient term used
to signify the martial arts in the region of the Philippines. In the Southern Philippines, it is called
Kali-Silat. Silat refers to the movements of the lower body. Filipino stick fighting was
entrenched in the island’s culture long before the Spanish arrived in 1521. When the Spanish
arrived, they saw a wavy-edged sword about 30 inches long made of wood called a “kalis.”
During Spanish occupation, they forbade the practice of Kali. The Spaniards called the art
Eskrima or Arnis. That is why all three words are used to describe this art.
 Kali is also used in India where Kali is the name of an Indian God. It is also found in
Indonesia where they fight more with Silat low body movements than with Kali. In Pentjak, Silat
includes a study of the body’s center of gravity and how to constantly topple it. In the Southern
Philippines, Silat is used in dance, as martial arts, and in games. Kali stick fighting developed
over many centuries and evolved to counter the fighting styles of various aggressors.
Martial arts are taught and practiced by both men and women in the Philippines. Combat
was used among neighboring tribes and warlords. The Filipinos have a long history of women
fighting in battle, wars, and combat. The Filipinos pride themselves in believing that the martial
arts of their nation were a self-originated art, not borrowed from the Chinese, Koreans, Japanese,
or Spanish.
The Philippines’ colorful history records the immigration of several cultures to the
islands, all of which influenced the Filipino Martial Arts. Kali, Eskrima or Arnis de Mano stick
fighting was developed over a period of many centuries in the Philippines as her people fought
for their independence from foreign invaders. Each skirmish with a new culture added to the
Filipino Martial Arts as Kali warriors developed techniques to combat foreign styles.
Subsequently, more than 100 different Filipino Martial Arts styles developed, which can be
grouped into three complete self-defense systems that utilize sticks, swords, empty hands and
other weapons. The systems are called Northern, Southern, and Central. “Kali,” the mother of
Eskrima and Arnis de Mano, is the preferred reference by its practitioners. Always assuming the
use of the blade, whether it is the sword or knife, Kali employs many techniques, including
strikes, stances and weapon handling. It draws on influences from China, Arab missionaries,
Indonesia and Spain due to immigration, invasion and occupation.

Lesson 2: What is Filipino Martial Arts or FMA?

Filipino martial arts, commonly known as Arnis, Kali or Eskrima, are a combative art
indigenous to the Philippines. It is a complete fighting system of self defense, employing several
types of weaponry including daga (knife), bolo (sword), baston (rattan sticks), mano (empty
hands), sipa (kicks), and more. The strength of Filipino martial arts is in its ability to conform
and adapt into any combative and street fighting situation. The weapons utilized are dependent
on the range of combat – largo, medio, corto and dumog.

Lesson 3: MODERN ARNIS

Arnis or Eskrima is roughly translated as stick fighting. One of the characteristics of

Filipino martial arts is the use of weapons from the very beginning of training. Modern Arnis is
no exception.
It is said that, originally, the cane was considered sacred by practitioners, and therefore
an arnis practitioner was expected to hit his cane at the hand or forearm of his sparring partner
and not at the latter's cane. This also had the advantage of being the preferred method in actual
combat, referred to as "defanging the snake", that is, making the opponent drop his weapon so
that he is less of a threat. However, it discouraged many would-be practitioners who found this
training too painful and injury-inducing. The result was that the Filipino martial arts were in
danger of dying out; in many areas of the Philippines, Japanese martial arts such as Karate and
Judo were much more popular than the indigenous systems. Defanging the snake remains a
principle of Modern Arnis, however, and in practical application, one would typically strike the
hand or arm. The technique is also used empty-handed, where it is known as’limb destruction'.
Training covers empty-hand self-defense (striking, locking, throwing, etc.) as well as the
trademark single and double sticks techniques of the Filipino martial arts. Other aspects of the art
include espada y daga (sword and dagger fighting), sinawali (double stick weaving patterns), and
tapi-tapi (locking drills with the stick). In addition to partner drills, Modern Arnis includes the
use of anyo (kata), solo forms both with and without the stick. Emphasis is placed on fitting the
art in with a student's previous training ("the art within your art"), smoothly reacting to changing
situations in the fight ("the flow"), and countering the opponent's attempt to counter strikes
directed at him ("tapi-tapi"). Practitioners are called arnisadors or Modern Arnis players.
 EXERCISES
EXERCISE 1
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Direction: MULTIPLE CHOICES. Encircle the letter of the correct answer.

1. It can be unarmed and/or weapons-based combat training for self-defense
a. self-defense b. Arnis c. martial arts d. All of the above
2. Known as Mars (the Roman God of War) and means warrior-like or related to war
a. Self-defense b. martial c. martial arts d. All of the above
3. It is the art of stick fighting using hard bamboo sticks to strike and defend.
a. Self-defense b. Filipino kali c. martial arts d. Arnis
4. It refers to the movements of the lower body
a. Kali-Silat b. Filipino kali c. Silat d. Arnis
5. The Spanish arrived and saw a wavy-edged sword about 30 inches long made of wood, they
called it?
a. Kali-Silat b. kalis c. kali d. Arnis
6. It is commonly known as Arnis, Kali or Eskrima, are a combative art indigenous to the
Philippines
a. Kali b. Filipino Kali c. Eskrima d. Filipino Martial Arts
7. It is an ancient term used to signify the martial arts in the region of the Philippines
a. Eskrima b. CAKali c. Kali-Silat d. Filipino kali
8. It is also known as the name of an Indian God.
a. Kali-Silat b. kalis c. kali d. Arnis
9. It also includes the study of the body’s center of gravity.
a. Pentjak, Silat b. CAKali c. Kali-Silat d. Filipino kali
10. What was the year when the Filipino stick fighting was entrenched in the island’s culture.
a. 1521 b. 1522 c. 1623 d. 1421
REFLECTION

 Things I learned from this module?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________

 Things I want to learned more?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________

SUGGESTED READINGS

 MODERN ARNIS (THE FILIPINO ART OF STICK FIGHTING)

RESOURCES

 https://evolve-mma.com/blog/7-critical-elements-every-martial-artist-must-work/
elements
 https://www.elitetrainingcenter.net/history/kali-silat-martial-arts/ history
 https://themmaguru.com/why-study-martial-arts/ importance
 https://www.festalpagdiriwang.com/filipino-martial-arts Filipino martial arts
 Republic of the Philippines
President Ramon Magsaysay State University
(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department DEPARTMENT OF PHYSICAL EDUCATION

Course Code PEN 2A
Course Title SELF DEFENSE
Place Of The Course In The Program GENERAL EDUCATION
Semester & Academic Year SECOND SEMESTER, AY 2020-2021
Instructor Jay A. Gamboa
Module 2
Importance and Elements of Martial Arts
INTRODUCTION

Martial arts are beneficial for improving physical, mental, and social attributes, all of
which improves through studying martial arts. It is also the best known for increasing your
fighting ability in a good way.

INTENDED LEARNING OUTCOMES

• Identify the Importance of martial arts

• Discuss the elements of Martial artist.
• Analyze the elements of game.

DISCUSSION
Lesson 1: Importance of martial arts
1. Self-Defense
Martial arts self defense, this is the number one reason why most people decide to study
martial arts. It truly doesn’t matter which martial art you study as pretty much any style is a great
way to learn how to defend yourself. Martial arts not only teach you the techniques to defend
yourself, but also the way to think about defending yourself which allows you to anticipate and
avoid potential dangers. Martial arts training also helps build up the reflexes you need if you’re
ever in a dangerous situation and give you the confidence to stand up for yourself and fight back
if needed.
2. Self-Confidence
As you become more proficient in your selected style of martial arts, your confidence
will get a big-boost. You will become more self-assured and confident. This is great not only for
the Martial Art you’re studying, but also for outside the gym. Learning a Martial Art has not only
made me much happier with myself but also more comfortable in dangerous situations as we
talked about above.
3. Discipline
Martial Arts training are the ultimate physical expression of ‘practice makes perfect’. In a
typical Martial Arts class an individual may execute a single movement or series of related
movements hundreds of times. This teaches you that progression happens during small
improvements in technique and stamina. Learning a specific skill set or attribute will come
through endless repetition.
Not only will these skills help in Martial Arts but also this type of discipline will follow
them in your non-Martial Arts life. Martial Arts also teach you commitment and the
determination to go to practice even when you don’t feel like. Being humbled and disciplined is
what Martial Arts are truly all about; any true martial artist doesn’t seek out violence.
4. Gender Equality
Another great thing about Martial Arts is that nearly anyone can do it! This includes Men
and Women of all ages.
This is also great for families that want their kids to do Martial Arts. Many parents would
love if all of their kids could participate in the same sport and now they can with martial arts!
Martial arts are one of the few “sports” where both boys and girls can play together. Martial
Artist also gives brothers and sisters an opportunity to practice together and learn from one
another as well.
5. Weight Loss and Health
Martial arts weight loss and health the typical martial arts class will involve warm-up
calisthenics, teaching from instructors and practicing moves. More advanced classes involve
sparring and other physical activities. The warm up and technical drills take up most of the
practice, while stretches and ending cardio are usually at the end. This of course is different for
every martial arts class, and depending on the art you study this could be more intense. There is
truly nothing better than a true Martial Arts workout.
When compared to sports such as basketball or soccer, martial arts are much more
intensive because it involves your natural “fight or flight” response. Most sports don’t involve
the full use of everybody. Martial arts will be the hardest workout of your life, and your body
will thank you for it.
6. Friends and Family
Most martial arts schools offer classes for both adults and children. While classes do not
run simultaneously, they are usually one right after the other. This means that you can watch
your children workout, and then they can watch you.
If you have the proper space for it, you can practice with each other at home, and learn from one
another. This will give you a special activity to use as a bonding tool with your kids. You can
also become physically fit together and have security knowing that your kids are well trained to
handle a variety of real-life situations.
Make sure to avoid schools that have children and adults in the same class.
7. The Never-Ending Season
Many team sports, especially those primarily played outdoors or in specific weather
(think Soccer, Baseball and even wrestling) are seasonal. Martial arts have classes’ year around
because 99% of your workouts will be done indoors. This consistency and availability also helps
build upon discipline and skill-set. The year round availability also allows children to progress at
a much quicker pace in the Martial Arts than in team sports.
The greatest thing about Martial Arts is that even if you decide to take a break from
training the gym will always be there waiting for you! This means that you don’t miss any real
opportunities if you’re injured or sick, you can always pick right back up where you left off.
8. Martial Arts are Global
Martial arts like Jiu Jitsu and Muay Thai have experienced a worldwide growth in the
past 10 years unlike any other sport. But in Philippines we have the arnis/eskrima, and the two
popular sports or martial arts like boxing and taekwondo.
9. Personal Growth
Martial Arts are one of the most demanding activities you can participate in. Most
Martial Arts training takes people out of their comfort zone and helps them to deal with failures
and criticism, as well as developing self-evaluation skills. Training is not always comfortable; it
forces you to do things you would normally avoid. It forces you to deal with problems, and
ultimately helps your character to grow.
Martial Arts has the fantastic ability of bringing people outside of their comfort zone to a
place they never want to be, however it’s a place that they need to be in order to grow. This
might sound crazy to many, however Martial Arts really helps build people through hard work
and dedication, and your failures are your friends.
10. Learn Life Skills and Values
Skills for life are very important, especially for kids as well. Martial Arts are great for
shaping values and behaviours such as focus, tolerance, fairness, humbleness, and discipline.
Developing these skills through Martial Arts in a safe environment will be a major benefit for
students of all ages.
Lesson 2: 7 Elements That Every Martial Artist Must work on

As martial artists, we always want to hone our techniques and abilities in order to become
the best we can be. We know that hard work and dedication play a big role in our improvement,
but there are other elements of the art that are just as essential.
1. Agility
Agility is a person’s ability to move quickly and easily in a way that is effective and
efficient. For martial artists, agility is needed to quickly attack or defend whenever the
opportunity presents itself. In Brazilian Jiu-Jitsu (BJJ) for example, passing the guard requires
you to be nimble and quick to switch styles. For the more advanced BJJ practitioner, you should
have three or more passing techniques up your sleeve.
2. Endurance
Endurance means that you are able to perform at optimal strength for an extended period
of time. Any martial artist will tell you that endurance is important, especially during
competition. You need that extra boost of energy and strength to make you last, even when you
feel like you can’t do anything anymore.
3. Speed
Being fast is essential in martial arts. You must be fast enough to defend yourself and
quick to attack. It is especially important in boxing. You must be able to weave and slip to evade
punches and hit your opponent the moment you see an opening. Fast footwork is also a must, so
you can cover distance quickly and find openings to attack.
To work on your speed for boxing, you can use a speed bag. It forces you to hit fast,
nonstop. Not only does a speed bag help you with speed, it also helps improve accuracy and
timing as well.
4. Explosive Power
Explosive power is defined as the ability to use as much strength and force possible in
one explosive movement or in a series of strong, sudden movements. In MMA, the athlete is
required to use his or her entire body in striking, grappling, taking someone down or kicking.
Thus, to work on their explosive power, they not only lift weights but incorporate mobility
exercises into their routine as well.
Kettle bell swings and Olympic lifts are just some of the exercises you can do to work on
your explosive power. When performing these, make sure to watch your form to prevent injury
5. Core Strength
The core consists of the muscles that run the entire length of your torso. These muscles
play a critical role in stabilizing the spine and pelvis while providing a sturdy link in the chain
that connects your upper and lower body. A strong core will improve your overall balance and
stability and has the benefit of better injury prevention.
6. Reaction time
Reaction time is defined as the ability to respond quickly to a stimulus. In martial arts, reaction
time is extremely important. You have to constantly be on your toes, and ready for anything that
might happen.
7. Flexibility
Flexibility is known to prevent injuries, especially in martial arts. If you are flexible, you
will be able to withstand your limbs being in; uncomfortable positions and you will be less likely
to get a sprain. It also keeps your muscles loose and stretched. In martial arts, flexibility is
especially important if you are a guard player. Being a guard player requires you to use your
legs, keeping your opponent from passing you through sweeps or submissions.
 EXERCISES
EXERCISE 2
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Direction: MULTIPLE CHOICES. Encircle the letter of the correct answer.

1. Anyone can participate in martial arts; this includes Men and Women of all ages.
a. Self-defense b. Arnis c. Martial arts d. Gender Equality
2. It consists of the muscles that run the entire length of your torso.
a. Self-defense b. Core strength c. Flexibility d. Leg power
3. It helps people to deal with failures and criticism, as well as developing self-evaluation skills.
a. Self-defense b. Personal Growth c. Discipline d. Gender Equality
4. This can be needed to quickly attack or defend whenever the opportunity presents itself.
a. Self-defense b. Core strength c. Flexibility d. Agility
5. It is defined as the ultimate physical expression of ‘practice makes perfect’.
a. Self-confidence b. Personal Growth c. Discipline d. Gender Equality
6. It is the ability to use as much strength and force possible in one explosive movement or in a
series of strong, sudden movements.
a. Explosive power b. Strength c. Muscle strength d. Agility
7. It is the essential element of a martial artist in training or in a game.
a. Explosive power b. Strength c. Speed d. Agility
8. It is also helps to prevent injuries, especially in martial arts.
a. Self-defense b. Core strength c. Flexibility d. Agility
9. This will help anyone to become more self-assured and confident.
a. Self-confidence b. Personal Growth c. Discipline d. Gender Equality
10. It helps you to perform at optimal strength for an extended period of time.
a. Power b. Endurance c. flexibility d. Agility
REFLECTION

 Things I learned from this module?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________

 Things I want to learned more?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________

SUGGESTED READINGS

 MODERN ARN1S (THE FILIPINO ART OF STICK FIGHTING)

RESOURCES

 https://evolve-mma.com/blog/7-critical-elements-every-martial-artist-must-work/
elements
 https://themmaguru.com/why-study-martial-arts/ importance
 Republic of the Philippines
President Ramon Magsaysay State University
(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department DEPARTMENT OF PHYSICAL EDUCATION

Course Code PEN 2A
Course Title SELF DEFENSE
Place Of The Course In The Program GENERAL EDUCATION
Semester & Academic Year SECOND SEMESTER, AY 2020-2021
Instructor Jay A. Gamboa
Module 3

Preparing your body

INTRODUCTION

Calisthenics (exercises to develop a strong and graceful body) in arnis is aimed not only in
developing physical strength, but also speed and agility in movement since arnis is sport which
call for lightning speed execution.
It can also to develop the player’s keen eyesight, catlike reflexes, and extra sense of
anticipation of the opponent’s movement.
Calisthenics in martial arts may be grouped in three phases: the limbering exercises, the
muscle- strengthening exercises, and the arm twisting with club or cane

INTENDED LEARNING OUTCOMES

At the end of this module, the learners are expected to:

 Explain the importance of warm-up exercise;
 Perform properly the different flexibility exercise; and
 Appreciate the contribution of different exercise in preventing muscle injury while
performing

DISCUSSION

Lesson 1: Warm- up, Stretching and Cool down

Warm-up

It is usually the preparation of the body especially the heart and circulatory system that
consists of low-key cardiovascular activity such as walking or jogging before running.

Stretching
When you playing sports or doing exercises you must do warm up properly. Stretching prepares
the body for exercise, increases your range of motion and prevents muscle imbalances that can
lead to serious injury. It is also important to cool down after practice to recover your body
quickly.

Warm up Routine Exercises

A. Warm up

1. Jogging in place for 30 sec.

2. High knee jog for 10 sec.

3. Forward and Backward step for 10 sec.

4. Step sideward back and forth 10 sec.

B. For safety, follow the stretching guide.

* Stretch and hold it for 10 seconds

* Don’t bounce while doing stretching

* Slowly stretch to the point of tension, and should not feel pain

* Focus on your breathing while stretching

* Select stretching exercise that work on your muscle groups.

C. Dynamic Warm-up

It is defined as a series of movement drills performed in a progressive, deliberate sequence from

low to moderate intensity.

* Marching in place while swinging your arms (20 reps)

* Jumping Jacks (10 reps)

* Walking jacks (10 reps)

* Arm circles and shoulder shrugs (10 reps)

* Swinging toe touch (10 reps)

* Leg swing (forward and side to side) 10 reps)

* Hip Rotation (like stepping over a fence) (10 reps)

* Hip circle (like you’re hula hooping) (10 reps)

* Bodyweight squats (10 reps

* Lounge with a twist (10 reps)

Limbering Exercises

Limbering exercises warm up the body. They relax and tone up the muscles to make them more
controllable. Can be don either before or after each training session.

A. Body loosening
This is done by relaxing the muscles of the arms and shoulders as the
shoulders are repeatedly lifted gently up and down.

B. Neck Twisting
Stand in an open leg stance with arms akimbo.
Then twist your head from left to right in succession, after
which do it backward and forward.

C. Arm-Stretching
Relax shoulders as you extend your arms sideward and rotating
them in wide circle clockwise and then counter clockwise.
D. Leg Lifting
Lift leg alternately, as high as possible to the chest, knee touching
the chest alternately with both legs.

E. Side Stretching
Stand with open legs at wider distance.
Extend arm down ward and raise left/right arm over the head, open
palm fingers pointing to the side, then bend to the left/right.
 ACTIVITY
Stretching! Stretching! Here I come!!!!

Direction: Create your own warm up and stretching exercises

Note:
 Take a picture and video of you doing the exercises and compile or save it to your flash drive

1. Take series of pictures or a video of you doing the exercise.

2. Compile and save it to your flash drive.
3. Be reminded of the criteria below.
Mastery 30%
Proper Execution 40%
Flexibility and Endurance 20%
Total 100%
 EXERCISE
EXERCISE 3
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Identify the exercise being described. Write your answer on the space provided for.

______________1. Stand with open legs at wider distance. Extend arm down ward and raise
left/right arm over the head, open palm fingers pointing to the side, then bend to the left/right.

______________2. This is done by relaxing the muscles of the arms and shoulders as the
shoulders are repeatedly lifted gently up and down.

______________3. Lift leg alternately, as high as possible to the chest, knee touching the
chest alternately with both legs.

______________4. Stand in an open leg stance with arms akimbo. Then twist your head from
left to right in succession, after which do it backward and forward. Bend your neck from left to
right, repeating this movement and finally swing head in a wide circle.

______________5. Relax shoulders as you extend your arms sideward and rotating them in
wide circle clockwise and then counter clockwise.
 EXERCISE 4
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Which exercise can you do with great ease and which among these do you have difficulty doing?
Describe the experience.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
REFLECTION

What is your most significant learning from this module? How can you apply this in your
everyday life?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What aspects of this lesson should you learn more? Cite topics that you feel you need to improve
on.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

SUGGESTED READINGS

 MODERN ARNIS (THE FILIPINO ART OF STICK FIGHTING)

RESOURCES
 https://www.onefc.com/lifestyle/7-essential-strength-and-conditioning-exercises-for-
martial-artists/
 Republic of the Philippines
President Ramon Magsaysay State University
(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department DEPARTMENT OF PHYSICAL EDUCATION

Course Code PEN 2A
Course Title SELF DEFENSE
Place Of The Course In The Program GENERAL EDUCATION
Semester & Academic Year SECOND SEMESTER, AY 2020-2021
Instructor Jay A. Gamboa
Module 4

Strength and Conditioning Exercises for Martial Arts

INTRODUCTION

Strength and conditioning workouts are not just great for all-round fitness – they may help with
your martial arts game.

Weighted exercises should be adjusted according to whether you are training for power and
strength, or conditioning and endurance.

Generally, if you want to get stronger, go for heavier weights and lower reps. For conditioning
and endurance, do more reps at lower weights.

INTENDED LEARNING OUTCOMES

At the end of this module, the learners are expected to:

 Discuss the importance of warm-up exercise;
 Perform properly the different strength and conditioning exercises; and
 Appreciate the contribution of strength and conditioning exercises

DISCUSSION

Lesson 1: Muscle – Strengthening Exercise

These are aimed at the physical development and fitness of the player’s. They help him develop
strength and condition his body to the exact needs in Arnis.
To develop a player’s physique and strength, jogging is recommended. Rope skipping is also
ideal exercise as it helps develop the rhythmic movement of the whole body, build ling capacity
and tone up body elasticity.

A. Push-up Exercise
 Place hands on the floor with open palm and fingertips pointing forward, feet close to
each other, ball of the feet on the floor, hips raised upward to and body and lower body
close to the floor.

B. Rabbit Hopping Exercise

Hands at the sides bend knees, and sit on toes.
Jump upward and forward maintaining the same posture in the air
and in landing.
The movement is in rabbit like fashion.

C. Arm twisting with club or cane

With canes in both hands held at the middle portion, stretch both
canes sideward in a horizontal position.
Twist both canes forward and backward or palm up and down at a
convenient number of times.
This exercise strengthens the wrist and the arms.
It also helps to loosen the muscles in the area.

Lesson 2: 7 Essential Strength And Conditioning Exercises For Martial Arts

Strength and conditioning workouts are not just great for all-round fitness – they may help with
your martial arts game.

Weighted exercises should be adjusted according to whether you are training for power and
strength, or conditioning and endurance.

Generally, if you want to get stronger, go for heavier weights and lower reps. For conditioning
and endurance, do more reps at lower weights.

Here are seven essential exercises every martial artist needs to start doing right now to take their
skills to the next level.

1. Pull-ups

Pull-ups help build upper body strength by developing the muscles in

your upper back. These are essential for those pulling motions in
Brazilian Jiu-Jitsu when you control your opponent, as well as for the
clinch in Muay Thai and mixed martial arts.

If you are unable to do a proper pull-up, start off with easier exercises such as jump pulls or
negative pull-ups, where you stand on a platform. Get your chin above the bar by jumping or
stepping onto a platform, and then lower yourself slowly.
Both of these progressions focus on the controlled downward motion of the pull-up, which will
help you build the strength you need to eventually perform a proper pull-up.

Regardless of whether you are doing proper pull-ups or the easier progressions, you should focus
on squeezing your shoulder blades together to activate your back muscles, rather than your
biceps.

2. Push-up

You cannot talk about strength and conditioning for martial arts
without mentioning the humble push-up. This is useful for the
striking arts, as the pushing motions help build strength so you can
put more power behind your punches.

To do a proper push-up, make sure your arms are tucked in, with your hands beneath your
shoulders. Your elbows should glide along your rib cage as you perform the motion.

BJJ (Brazilian Jujutsu) practitioners might want to try a variation of the push-up that uses the
medicine ball. Push-up on a medicine ball, then roll it over to your other hand and repeat the
motion. This is great for training your balance.

3. Thrusters

Thrusters help train your explosiveness and cardiovascular

fitness. Start by standing with your feet shoulder-width apart,
holding the barbell just in front of your shoulders. Your wrists
should be positioned under the barbell. Do a full squat, and as
you extend your hips and legs rapidly, use the momentum of the
upward movement to push the bar up above your head.

4. Overhead Presses

Overhead presses – where you lift kettle bells or dumbbells over

your head from your shoulders – will help strengthen those deltoids.
You need strong shoulders to help you keep your guard up,
especially when you are fatigued.

Aim to do about eight to 12 reps. The weight should be heavy

enough such that the last three reps are challenging to finish. Keep
your forearms parallel to each other, and your biceps should be next to your ears in the top
position.

5. Deadlifts
Deadlifts activate your glutes, hamstrings, lower back muscles, and core, and are great for BJJ
because they help strengthen your grip at the same time.

For deadlifts, the focus should always be on good form, so do not go too heavy when you first
start out.

Your toes should be pointing forward as you look ahead of you, and ensure that you do not round
your back. As you lower the bar in a straight vertical motion, stick your buttocks back with your
knees slightly bent. If your form is good, you should feel the stretch in your hamstrings, rather
than your quads.

6. Squats with a Barbell

Another essential workout for leg day, doing squats with a barbell
activates your core, quads, glutes, and hamstrings. As always, the
focus should be on form.

Both front squats – where the barbell rests on your shoulders under
your chin – and back squats – where you rest the barbell on your shoulders behind your neck and
trapezius muscles – are equally beneficial. But you will usually be able to use heavier weights
with back squats.

Those with lower back issues, however, should stay away from the back squat. Lower yourself
slowly using a three-second count, ensuring your knees do not collapse inwards and go further
than your toes to avoid putting unnecessary strain on your joints. Explode upwards after you
have reached a full squat before quickly lowering yourself again.

7. Burpees

Very few people can claim to enjoy doing burpees, but they are
still one of the best bodyweight exercises you can do for martial
arts. The action of sprawling and jumping back up to your feet
mimics many of the level changes you will have to do for
grappling.

As they also quickly get your heart rate up, burpees are also an efficient way to build endurance
and cardiovascular fitness.
 ACTIVITY

Equipment needed: Use any kind of improvised materials for weights.

Direction: Select at least 5 Strength and Conditioning Exercise

Note:
 Take a picture and video of you doing the exercises and compile or save it to your flash drive

1. Take series of pictures or a video of you doing the different strength exercise
2. Compile and save it to your flash drive.
3. Be reminded of the criteria below.
Mastery 30%
Proper Execution 40%
Flexibility and Endurance 20%
Total 100%
 EXERCISES
EXERCISE 5
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Identify the exercise being described. Write your answer on the space provided for.

______________1. With canes in both hands held at the middle portion, stretch both canes
sideward in a horizontal position. Twist both canes forward and backward or palm up and down
at a convenient number of times. This exercise strengthens the wrist and the arms. It also helps to
loosen the muscles in the area.

______________2. Clasp hands at the sides bend knees, and sit on toes. Jump upward and
forward maintaining the same posture in the air and in landing. The movement is in rabbit like
fashion.

______________3. Place hands on the floor with open palm and fingertips pointing forward,
feet close to each other, ball of the feet on the floor, hips raised upward to and body and lower
body close to the floor.

______________4. Helps train your explosiveness and cardiovascular fitness. Start by

standing with your feet shoulder-width apart, holding the barbell just in front of your shoulders,
Do a full squat, and as you extend your hips and legs rapidly.

______________5. The action of sprawling and jumping back up to your feet mimics many of
the level changes you will have to do for grappling.

______________6. Your toes should be pointing forward as you look ahead of you, and
ensure that you do not round your back. As you lower the bar in a straight vertical motion, stick
your buttocks back with your knees slightly bent.

______________7. It will help strengthen those deltoids. You need strong shoulders to help
you keep your guard up, especially when you are fatigued.

______________8. Where the barbell rests on your shoulders under your chin – and back
squats – where you rest the barbell on your shoulders behind your neck and trapezius muscles –
are equally beneficial. But you will usually be able to use heavier weights with back squats.

______________9. Help to build upper body strength by developing the muscles in your
upper back. These are essential for those pulling motions in Brazilian Jiu-Jitsu when you control
your opponent, as well as for the clinch in Muay Thai and mixed martial arts.
______________10. Make sure your arms are tucked in, with your hands beneath your
shoulders. Your elbows should glide along your rib cage as you perform the motion.
 EXERCISE 6
ASSESS YOUR KNOWLEDGE

NAME: _______________________________ Score:______________________

Course:______________________________ Date:_______________________

Which exercise can you do with great ease and which among these do you have difficulty doing?
Describe the experience.
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 REFLECTION

What is your most significant learning from this module? How can you apply this in your
everyday life?
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What aspects of this lesson should you learn more? Cite topics that you feel you need to improve
on.
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SUGGESTED READINGS

 MODERN ARN1S (THE FILIPINO ART OF STICK FIGHTING)

RESOURCES
 https://www.onefc.com/lifestyle/7-essential-strength-and-conditioning-exercises-for-
martial-artists/ Strength and conditioning