TABLE OF CONTENTS

MODULE 1: FITNESS, HEALTH, AND WELLNESS REVIEW IN RELATION TO

COMBATIVE SPORTS
Engage 6
Explore 7
Explain 8
Elaborate 12
Evaluate 17
References 18

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Module 1: Fitness, health, and wellness review in relation to
combative sports
The activities provided and required aim to contribute to your formation of constructive
behaviors for managing the stress in the academic and work demands, thereby, providing
you with ways and means to deviate from sedentary activities in the classroom, home, and
workplace.

The printed material has supplementary materials that will help you learn the topics. It is
available to be downloaded or viewed in the Google Classroom or other formats created
just for this class.

Learning Outcomes

Having successfully completed this module you will be able to:

● Discuss the implications of providing a medical clearance or
parent’s consent to determine the health fitness status and its
importance before embarking in any combative skills;
● perform the pre-tests of Physical Fitness to determine present fitness
status;
● discuss the benefits of physical activity for fitness, health and
wellness in Karate-Do, Arnis, and Taekwondo.

Introduction
Before beginning any exercise program, competitions or combative sports, it is
important to consult a physician about your current state of health and any problems that
could arise during your selected form of exercise.

A physician can tell you if you are healthy enough for physical activity and what to
expect in the coming months. Many people skip this all too important step as they feel that
they can tell if their body is ready or not. Doing so can be unhealthy and dangerous.

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 Some conditions within the body are hard to self-diagnose. For example, if you have
a small kidney or liver problem, heavy exercise would increase blood flow and possibly
cause the problem to become worse.

In addition, everyone can benefit from an extra check up at the doctor. Many
serious conditions, if recognized early by a physician, can be solved readily without risking
a longer and more severe illness.

Consulting your physician is one of the best things that you can do for your health.

M1_Activity 1: Medical Certificate. You are required to submit a

Medical Certificate from your doctor to determine your health status
and whether or not you are fit for the course, FIT CS: Combative Sports.

For Unfit students, a necessary adjustment will be implemented. (Please

follow the guidelines/procedures in obtaining medical certificates).

This is a graded assigned activity. You must understand that you are not graded on your
health status but through the submission and completion of all the details in the medical
certificate.

NOTE: In cases where you are unable to avail of a medical clearance, please ask your
parents to make a letter of consent whether or not you are fit to participate in all activities
for FIT CS.

For OBL (Online-Based Learning) students, the medical and consent form shall be
uploaded in the Google Classroom. For CBL (Correspondence-Based Learning) students, it
is be saved in the USB stick provided for.

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Submit the document and follow the format file: (DOCUMENT_COMBATIVE SPORTS_FAMILY
NAME)

Example:

MED_CERT_BASIC_COMBATIVE SPORTS_DE GUZMAN

Thank you for participating in all the activities indicated in the fitness test forms. You are
now ready for our combative sports. For safety purposes, please be sure that you are fit to
participate in our FIT CS – Combative Sports course.

In this lesson, you will learn the importance of assessing your Physical Fitness level before
embarking on Karate-Do and Arnis Activities with the so-called Pre-Testing. Post-Testing is
also important to determine if all the activities participated by students developed
students’ Fitness Level.

AEROBIC ENDURANCE TESTING

Fitness can be measured by the volume of oxygen you can consume while exercising at
your maximum capacity. VO2max is the maximum amount of oxygen in milliliters, one can
use in one minute per kilogram of body weight.

Numerous studies show that you can increase your VO2max by working out at an intensity
that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes
three to five times a week.

Aerobic fitness is primary for most sports. It is important to think carefully about the fitness
level of the individual and choose the test that is most appropriate for their sport or activity.
The objective of these tests is to measure and monitor the development of a individual’s
general endurance (VO2max).

MUSCLE ENDURANCE TESTING

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Strength, power and muscular endurance are fitness components with many things in
common. They require the application of muscular force to overcome resistance while in
motion; they involve muscular contraction of a specific muscle or muscle group; and they
are measurable components of fitness.

Muscular endurance is the ability of a muscle or muscle group to exert force to overcome
a resistance many times. Often the resistance is the body itself. The measurement of
muscular endurance is based on the number of repetitions performed. Muscular
endurance is specific to the assessment.

FLEXIBILITY TESTING
Flexibility has been defined as the range of motion of muscle and connective tissues at a
joint or group of joints. In contrast to other, more general or systemic fitness components,
flexibility is highly specific to each of the joints of the body.

For this reason, although flexibility has been included in national fitness test batteries, linking
it to one or more health outcomes is difficult, and few data support such an association.
Future efforts to study the relationship of flexibility to health will require a multivariate
approach.

A fitness test, also known as a fitness assessment is comprised of a series of exercises

that help evaluate your overall health and physical status. There is a wide range of
standardized tests used for these exams, some of which are intended for medical purposes,
and others of which establish whether you are qualified to participate or not.

M1_Activity 2: Fitness Test – Pre-Test. This is a graded activity. You don’t

have to worry if you are having a hard time doing it, the most important
thing is that your try. You will not be graded according to your
performance in the fitness test but through the submission of the test with
complete details. Note: You will have to do the Post Test before the Final
Written Examination.

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You have already learned the details of the Physical Fitness Test in the previous subject, FIT
HW: Physical Fitness towards Health and Wellness, hence, you already know what to do.
You must perform all fitness tests and fill out the forms with all honesty because it is you who
will benefit from the results.

Submit the video document and fitness test form. Follow the format file:
(DOCUMENT_BASIC_KARATE-DO_FAMILY NAME_FIRST NAME)

Example:

VIDEO_FITNESS_TEST__COMBATIVE SPORTS_DE GUZMAN

TEST_FORM_ FITNESS_TEST__COMBATIVE SPORTS_DE GUZMAN

For OBL (Online-Based Learning) students, the medical and consent form shall be
uploaded in the Google Classroom. For CBL (Correspondence-Based Learning) students, it
is be saved in the USB stick provided for.

The Physical Fitness Test Form (For review, the data will be shown here. Do not forget to do
the POST TEST before the term ends.)
PRE TEST/POST TEST
Anthropometric Data
Height (m):5’10/177.8 Weight (kg):80
BMI:2.3 BMI Classification:
Waist Circumference (cm):32inch Hip Circumference (cm):92
Waist-Hip Ratio:0.6 Classification (Risk):
Heart Rate Data
Resting HR (bpm):69BPM Classification:
Age-predicted MHR:200BPM
50% MHR:96.065 85% MHR
Fitness Indicators
Cardiovascular Fitness:45.23
VO2max:45.23 Classification:
Muscular Fitness
Push-up Test:20 Classification:
Trunk Curl Test:20 Classification:
Flexibility:
Sit & Reach Test:18.5 Classification:
Back Scratch Test (R):65mm/2.5in Classification:
Back Scratch Test (L):65mm/2.5in Classification:

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Student’s Signature: Date:

Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to
adult men and women.

Formula:
𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
o 𝐵𝑀𝐼 = ℎ𝑒𝑖𝑔ℎ𝑡 (𝑚2)

Classification: Underweight Normal Overweight

BMI Value: ≤ 18.5 18.5 – 23.0 ≥ 23.0

Waist to Hip Ratio

The waist-to-hip ratio (WHR) is a quick measure of fat distribution that may help indicate a
person's overall health. People who carry more weight around their middle than their hips
may be at a higher risk of developing certain health conditions.

Formula:
𝑤𝑎𝑖𝑠𝑡 (𝑐𝑚)
o 𝑊𝐻𝑅 = ℎ𝑖𝑝 (𝑐𝑚)

Risk Classification
RISK MEN WOMEN
LOW ≤ 0.83 ≤ 0.71
MODERATE 0.83 – 0.88 0.71 – 0.77
HIGH 0.89 – 0.94 0.78 – 0.82
VERY HIGH ≥ 0.94 ≥ 0.82

Resting Heart Rate

Heart rate is the speed of the heartbeat measured by the number of contractions of the
heart per minute. Generally, a lower heart rate at rest implies more efficient heart function
and better cardiovascular fitness. The heart rate can vary according to the body's physical
needs.

CLASSIFICATION
Excellent ≤ 59
Good 60 -69
Average 70 -79
Fair 80-89
Poor ≥ 90

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Age-Predicted MHR
It is the age-related number of beats per minute of the heart when working at its maximum
level. 220 (constant variable) minus Your Age equals your Predicted Maximum Heart Rate.
o Formula:
Age-Predicted MHR = 220 – Age x 50%
Age-Predicted MHR = 220 – Age x 85%

Volume Oxygen Consumption

VO2 max is the threshold of your body's ability to transport and use oxygen during physical
activity. For a long time, it was considered to be the primary indicator to determine how
good you will be at aerobic exercise, fitness, and sports performance.

3-minute Step Test

The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how
quickly your heart rate returns to normal after exercise, it is the best to test the volume
oxygen consumption for individuals.
Procedure:
● Warm-up for 10 minutes.
● Set the metronome to required cadence (96 bpm for men; 88 bpm for women).
● At the command “GO,” start the stopwatch.
● Upon completion, the student remains standing.
● Take 15 seconds Heart Rate (HR) from 5-20 seconds into recovery.
● Multiply the HR by four (HR x 4) and compute the VO2max.

Formula: Women = 65.81 – (0.187 x HR)

Men = 111.33 – (0.42 x HR)
Note: numbers indicated are constant

Classification:
Males (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13 - 19 ≤ 35.0 35.0 – 38.3 38.4 – 45.1 45.2 – 50.9 51.0 – 55.9 ≥ 55.9
20 - 29 ≤ 33.0 33.0 -36.4 36.5 – 42.4 42.5 – 46.4 46.5 – 52.4 ≥ 52.4
Females (values in ml/kg/min)
13 - 19 ≤ 25.0 25.0 – 30.9 31.0 – 34.9 35.0 – 38.9 39.0 – 41.9 ≥ 41.9
20 - 29 ≤ 23.6 23.6 – 28.9 29.0 – 32.9 33.0 – 36.9 37.0 – 41.0 ≥ 41.0

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Push Up Classification
Gender Age Excellent Very Good Good Fair Needs
Improvement
Men 15 - 19 ≥ 39 29 – 38 23 – 28 18 – 22 ≥ 17
20 - 29 ≥ 36 29 – 35 22 – 28 17 – 21 ≥ 16
Women 15 - 19 ≥ 33 25 – 32 18 – 24 12 – 17 ≥ 11
20 - 29 ≥ 30 21 – 29 15 – 20 10 – 14 ≥9

Trunk Curl Classification

Gender Age Excellent Very Good Good Fair Needs
Improvement
Men 15 - 19 ≥ 25 23 – 24 21 – 22 16 – 20 ≥ 15
20 - 29 ≥ 25 22 – 24 16 – 20 11 – 15 ≥ 10
Women 15 - 19 ≥ 25 21 – 24 16 – 20 11 – 15 ≥ 10
20 - 29 ≥ 25 18 – 24 14 – 17 5 – 13 ≥4

Sit and Reach Wall Test Classification

Performance Level Score
Excellent Palms touching the wall
Good Knuckles touching the wall
Average Fingertips touching the wall
Poor Cannot touch the wall

Back Scratch (R/L) Test Classification

Classification Score
Excellent Fingers overlapping
Good Fingertips touching only
Needs Improvement Fingertips not touching

Martial Arts or Combative Sports

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These are codified systems of combat practices. They are practiced for a variety of
reasons, including self-defense, competition, physical health, and fitness, as well as mental
and spiritual development.

A. KARATE-DO PHYSICAL ACTIVITY FOR FITNESS, HEALTH, AND

WELLNESS
Karate offers a wide variety of exercises that are excellent for fitness! Karate is a
high-aerobic activity that utilizes virtually every muscle group in your body. Your
endurance, muscle tone, flexibility, sense of balance as well as your overall raw strength will
all improve through the practice of Karate. Karate offers a complete full-body workout,
helping with weight loss and overall health and fitness.

These types of movements can be performed in a series of solo sequences, with a partner,
or even on a punching bag or striking pads: improve weight loss, improve stability &
posture, improve sleep quality, improve blood pressure and heart rate, stress relief, and
improve energy & vitality.

Scientific Basis of Martial Arts or Combative Sports: Karate-Do

Principles of Physics:
● Energy
● Power
● Speed
● Newton’s Second Law, which states that the net force (F) acting on an object is
equal to the product of that object’s mass (m) and acceleration (a), or F=ma.

Wellness Components in Combative Sports: Karate

Wellness encompasses eight mutually interdependent dimensions, namely: physical,
intellectual, emotional, social, spiritual, vocational, financial, and environmental.
a. Physical Benefits of Karate-Do - Total body workout, improve cardiovascular health,
improve coordination & reflexes, improve muscle toning, improve strength & power,
improve stamina & endurance, improve flexibility, improve agility, and improve balance &
mobility.

b. Mental Benefits of Karate-Do - All these mental benefits can then be applied in your
everyday life and will make you a better, well-balanced person. Secondly, Karate improves
your mental health because it teaches you how to meditate and draw upon your spiritual

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energy: improve patience, improve perseverance, improve focus and concentration,
improve mental toughness, improve mindfulness, and improve self-discipline.

c. Emotional Benefits of Karate-Do - According to experts, these drills may help reduce
stress and anxiety. To some degree, one can even 'shout away both stress and anxiety
during a punching or kicking exercise. Today, martial arts therapy is used as an
unconventional treatment for children or adults with social anxiety disorders: improve
mood, improve emotional & mental health, improve self-esteem, and improve confidence.

d. Social Benefits of Karate-Do - improve respect, improve humility, improve

interaction, develop healthy sportsmanship, offer exploration of movements and sociability,
honor, and loyalty.

e. Spiritual Benefits of Martial Arts or Combative Sports: Karate-Do - Martial arts are
generally philosophical constructions. Any martial art can be a positive martial art for
spiritual practice so long as the philosophy of the martial art aligns well with the spiritual
practice. Again, it comes back to philosophy and instruction: improve meditation, improve
inner peace and calmness, develop proper breathing, improve chi – inner power, and
better balance in all aspects.

f. Vocational/Occupational or Financial Benefits of Martial Arts or Combative Sports:

Karate-Do - career gain, develop the value of goal setting, training and determination can
boost confidence in job applications, the more disciplined and challenging the art, the
more confidence is developed and strengthened, and discipline is instilled in all martial arts
practitioners that can be highly successful when also applied in the workplace.

g. Environmental Benefits of Martial Arts or Combative Sports: Karate - the dojo (club,
classroom, gym, etc.) environment does not tolerate foul language or negative social
behavior, hence, it is a place where the practitioners can be their best selves,
environmental awareness enhanced, develop a sense of safe environment, and training
and respecting the natural environment where one trains.

B. ARNIS PHYSICAL ACTIVITY FOR FITNESS, HEALTH, AND WELLNESS

A. Implications of Arnis To Fitness and Health

• Total body workout: Martial arts are a high-aerobic workout that uses every muscle
group in the body. Your stamina, muscle tone, flexibility, balance, and strength will all
improve through martial arts.

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• Healthy lifestyle: Due to the total-body nature of a martial arts workout, tons of calories
are burned during every class. However, you’ll also find that your natural eating signals
become better regulated, so food cravings will disappear and you’ll eat less as a result.

• Self-confidence: Due to the goal setting, positive encouragement, and respect for
values that are part of all martial arts programs, the greatest benefit usually reported by
martial arts students is greater self-confidence. You become more comfortable in all
situations – whether you’re in danger or simply doing a task that takes you beyond your
comfort zone — and you’ll discover you can accomplish anything you set your mind to.

• Improved cardiovascular health: Research has found that the only real way to improve
the status of the cardiovascular system is by participating in activities that stress the
heart, such as martial arts.

• Weight loss: A session of moderate intensity martial arts can burn up to 500 calories.

• Improved reflexes: Research has found that by participating in martial arts, you not only
improve your reflexes while performing the activity but experience faster reaction times
during all activities of your life. This is very important in many daily activities, such as
driving.

• Focus and stillness: As Bruce Lee pointed out, behind the punches, kicks knees, a true
martial artist learns to sit with himself and see where his weaknesses are. As a martial
artist, you will learn what it is to be still, challenged, and focused.

• Teaches great morals and values: Martial arts wisdom has it that after consistent
practice, one becomes less impulsive and aggressive towards others. The Shaolin moral
code, for example, comprises 12 ethics, 10 forbidden acts 10 obligations. Patience,
insight, and calmness are considered pre-requisites of good Kung Fu. This reminds
students of the right attitude, of mind, and virtues to strive for inside and outside the
studio.

• Muscle tone: By participating in martial arts, you can greatly improve the amount of
muscle mass you have in your body. The higher your muscle mass, the higher your
metabolic demands will be, and subsequently the more calories you will burn each
day, thereby helping prevent obesity and promote weight loss. High levels of muscle
mass also led to increased agility, thereby preventing falls as you age.

• Better mood: Researchers have found that participating in a regular exercise routine is
one of the best ways to improve your mood. Performing martial arts is not only a good

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 way to relieve stress and frustration, but may help to make you happier. The endorphins
released by physical activity appear to be active in your body for as many as four hours
after exercise.

C. BENEFITS OF TAEKWONDO
● It promotes concentration and discipline.
● By mastering their body, students gain self-esteem and self-confidence.
● They will learn to interact with their environment more effectively.
● Important values, such as honesty, loyalty, camaraderie, teamwork, respect, and
humility are fostered.
● It is an opportunity to foster cultural learning.
● It also teaches tolerance and solidarity.
● It helps to temper students’ character. (Psychological)
● It provides control and knowledge of one’s body. (Physical)
● Improves muscle strength, as well as cardiovascular endurance (Physical)
● Increases elasticity, agility, and flexibility.
● It helps develop coordination and balance capabilities. (Physical)
● It helps them to get through the most complicated stages, acquiring important
personal values and healthy habits for life. (Physical)

Fitness and Health Benefits

✔ Increases breathing control, or falling, and balance;
✔ Builds stronger muscles, ligaments, and tendons;
✔ Familiarizes the students with different:
a. foot, hand, and body movements, and
b. types of power; staying power, and bursts of power;
✔ Allows a fuller range of movement.
✔ Develops self-confidence and mental courage; and
✔ Is a good physical conditioner.

M1_Activity 3. Assessment. This is a graded activity. It will determine what

you have understood so far on Karate-Do, Arnis, and Taekwondo as a
combative sport as well as wellness. For OBL (Online-Based Learning)
students, the matrix shall be uploaded in the Google Classroom. For CBL
(Correspondence-Based Learning) students, it will be saved in the USB
stick provided for.

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1. Supply the matrix indicating Karate-Do, Arnis, and Taekwondo as a combative sport
and a sport for wellness.

Dimension of Wellness For Combative Sport For Wellness

1. Physical KARATE-DO: KARATE-DO:

ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:
2. Emotional KARATE-DO: KARATE-DO:
ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:

3. Social KARATE-DO: KARATE-DO:

ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:
4. Intellectual KARATE-DO: KARATE-DO:
ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:
5. Environmental KARATE-DO: KARATE-DO:
ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:
6. Occupational KARATE-DO: KARATE-DO:
ARNIS: ARNIS:
TAEKWONDO TAEKWONDO:
7. Financial Wellness KARATE-DO: KARATE-DO:
ARNIS: ARNIS:
TAEKWONDO: TAEKWONDO:

Submit the video document and fitness test form. Follow the format file:
(DOCUMENT_COMBATIVE SPORTS_FAMILY NAME_FIRST NAME)

Example:

MATRIX_ COMBATIVE SPORTS_WELLNESS_DE GUZMAN

For OBL (Online-Based Learning) students, the medical and consent form shall be
uploaded in the Google Classroom. For CBL (Correspondence-Based Learning) students, it
is be saved in the USB stick provided for.

Basic Pressure Points in Karate-Do, Arnis, and Taekwondo:

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 A pressure point is a
place on the body
where a nerve ends,
branches off like a “Y” or
crosses/overlaps with
another. There are 350
plus pressure points on
the body.

This serves as your unit test; your scores will be recorded as part of your grade.

1. Answer the 30-point Quiz 30 PTS

2. Having able to determine Combative Sports as Physical Fitness & Wellness Activity and
as a Combative Sports, you can now reflect on the importance of combative sports to
your course and as an individual. Discuss it in not more than 10 sentences subdivided
into two paragraphs. 20 PTS

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 _____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
________.
3. Promptness in turning in. 10 pts

Submit the video document and fitness test form. Follow the format file:
(DOCUMENT_COMBATIVE SPORTS_FAMILY NAME_FIRST NAME)

Example:

UNIT TEST_ COMBATIVE SPORTS_DE GUZMAN

Note: OBL: Online-Based Learning, the 30 point quiz through Google Forms will be posted in
your Google Classroom. For CBL: Correspondence-Based Learning, it will be saved in the
USB stick provided for.

Thank you for your reflection. Now that you have expressed your thoughts, let us end this
unit with the evaluation found on the succeeding page.

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