P.E

Self-Defense

it is protecting oneself from any external harm by defending the opponent. “right to self – defense”

EXCELLENT FOR CHILDREN

It teaches children discipline, offers a fun activity, and helps teach them confidence. Children who learn self-defense skills are better aware of their surroundings and are trained in how to defend themselves against attackers, both adults, and children their age.

EXCELLENT FOR WOMEN

Women and young girls for several reasons can benefit from self-defense. It improves confidence. Also, it helps them to level the playing field against an attacker who may be much larger than they are. It is also advantageous for any woman who would like a physical, handson workout

EXCELLENT FOR MEN

Men can benefit from this training for all of the same reasons as women. The training regimen compliments any other athletic activity and is a great well-rounded workout.

EXCELLENT FOR OLDER CITIZENS

Age, as we know, is not a factor for learning new things. Older citizens can learn new techniques, this will also help in improving their health as well.

Confidence

Self-defense gives you the tools and skills you need to confidently assess a dangerous situation and navigate effectively. There is nothing more empowering than that. It helps you to gain confidence and control over your fears and confidence.

Improve Focus

Self-defense improves your focus and concentration. As a result, it teaches you to focus in stressful situations

Develop Skills

It gives you the ability to learn basic moves and more intricate skills to defend yourself during an attack. To know how to defend yourself can help you feel less anxious in public, or fearful when walking alone in the night

Physical Health

Self-defense offers fun and powerful way to train the body, burn calories, and improve physical health. Exercise also helps to improve your mood, helping people who are struggling with depression and other issues.

Street awareness

Self-defense will enhance your awareness of your surroundings. You never know when it might happen; No one plans to be attacked, so we must always be on the lookout of our surroundings.

Learning something new

As it is said that “A learning curve is essential for growth”. We should not miss a chance to learn something new in life. In the end, it all comes down on perspective and your willingness to learn something new.

Overall fitness and Toned muscles

One must be both physically and emotionally prepared for an attack. By learning self- defense, you will maintain your muscle and endurance through practicing along with other exercise activities. Thus improving your overall fitness will improve.

Balance

Improving balance not only includes the physical balance of your core muscles but also a mental balance for improving your focus. Self-defense teaches you how to focus on your target while you control your body. Not having balance, it is almost impossible to fight. Body control and balance help in protecting ourselves mentally and physically.

Self-discipline

It is necessary to develop self-discipline and stay dedicated to the practice. You will develop theses over some time

Fighter’s reflex

Movement is the key element if you get into a fight. You just cannot stand around and wait for your attacker’s next strike; moving and instinctual reactions are very important. It will help develop your reflexes and will help you gain a fighter’s reflex, thus allowing you to move quickly and strategically in such a situation.

Social skills

Self-defense helps to develop your social skills. Self-defense is somewhat similar to martial arts. As it teaches the discipline of honoring your elders, showing respect, and the tolerance of others. Thus by developing these social skills, you would bring about a positive outlook for your point of view

Arnis

A martial art characterized by the use of “swinging and twirling movements, accompanied by striking, thrusting and parrying techniques for defense and offense.”

in what year arnis declared to be the martial art and national sport of the Philippines

2009

arnis is also known as

eskrima, kali and garrote

Competitive Arnis generally takes one of two forms

performance-based anyo model or the combative leban

performance-based anyo

judged on the basis of the overall choreography of the performances, including the gracefulness, strength and force employed.

combative leban

tests participants’ agility and reactions, as competitions are judged based on the number of strikes inflicted

who founded filipino martial arts

Remy Presas

who used the term modern arnis since 1999

Ernesto Presas

who signed the Republic Act. No. 9850 in 2009. Arnis is a Philippines’ national martial art or sport. Arnis will be included among the priority sports in Palarong Pambansa(National Games) beginning 2010

President Gloria Macapagal-Arroyo

what is the primary weapon in arnis

rattan stick, called a cane or baston (baton), which varies in size, but is usually about 28 inches (71 cm) in length

lakan

for the belt ranks men is referred to what

dayang

for the belt ranks women is referred to what

Ready Stance

Stand with your feet apart parallel to the shoulder with both toes pointing forward. The knees should be straight, the waist and the body facing forward. Hands are on waist level and the hands should hold the sticks on both sides. The ready stance is commonly used when standing at ease during training or tournaments.

Attention Stance

Stand with your feet forming a 45 degrees angle Heels should be close to each other, knees should be straight, the waist and body facing forward. Shoulders are dropped to the side and both hands are at waist level. commonly used in preparation for courtesy or **“bowing”** at commencement of sparring.

Forward Stance

Starting with the ready stance move one foot forward until the knee and the toe are in line to each other. Both toes are pointing in front, the waist and the body is facing forward. The body should not be too low or the lead foot too extended otherwise it will be hard to maneuver. Distribute the weight or center of gravity to both legs. it can be right foot lead, which is the Right Foot Forward Stance, or it can be left foot lead which is Left Foot Forward Stance. are commonly used with **frontal striking or blocking techniques**.

Oblique Stance

Starting with the ready stance, move one foot forward 45 degrees away from the body until the knee and the toe are in line to each other. Move on the same direction as the lead foot (e.g. for right foot lead, move 45 degrees forward to the right). Both toes are pointing in front, the waist and the body is facing forward. The body should not be too low or the lead foot too extended otherwise it will be hard to maneuver. Distribute the weight or center of gravity to both legs. it can be right foot lead, which is the Right Foot Oblique Stance or it can be left foot lead which is Left Foot Oblique Stance.

Straddle Stance

Starting with the ready stance, move one foot about two feet (2’) to the left or the right direction until both lower legs are almost perpendicular to the ground. Both toes are pointing in front, the waist and the body is facing forward. The body should not be too low or extended otherwise it will be hard to maneuver. Distribute the weight or center of gravity to both legs. it is also called **Horseback Riding Stance** since it mimics position when riding on a horse back. commonly used for blocking the strikes to the side of the body.

Side Stance

Starting with the ready stance, move one foot about two feet (2’) to the left or right direction. Moving foot will be perpendicular to the ground while the other leg is extended thereby creating a position like that of a side kick. Both toes are pointing in front, the waist and the body is facing forward. The body should not be too low or extended otherwise it will be hard to maneuver. Distribute the weight or center of gravity to both legs. If the left foot moves to the side it becomes Left Foot Side Stance, if the right foot moves to the side it becomes Right Foot Side Stance. S commonly used for **strike deflection and evasion techniques**.

Back Stance

Starting with the ready stance, move one foot backward 45 degrees away from the body. The heels of the foot should form an **imaginary “L” shape** while the legs are in a straddle position. The body should not be too low or extended otherwise it will be hard to maneuver. Distribute the weight or center of gravity to both legs. Back stances can be right foot lead, which is the Right Foot Back Stance or it can be left foot Back stances are used for blocking and backward evasion techniques

Sinawali

refers to the activity of ‘weaving’, and is applied to the art of Philippine martial art Eskrima with reference to a set of two-person, two-weapon exercises.

Single Sinawali

Swing the cane to strike the opponent’s temple Withdraw the cane Swing it down to strike the opponent’s knee Withdraw the cane and place it above your shoulder

Advance Single Sinawali

**Strike opponent’s right temple with right cane**. Withdraw right hand passing the left shoulder to strike opponent’s knee Withdraw right hand and position it above the left shoulder to strike opponent’s temple

Double Sinawali

**Begin with the right hand up and the left hand tucked under the right shoulder** Strike the opponent’s temple with the right hand As you retract the right hand to the left shoulder strike the opponent’s knee with the left hand As you strike a backhand to the opponent’s temple with the right hand, retract the left hand to the left shoulder

X Sinawali

**Using the right cane, strike the opponent’s temple.** Withdraw it and place it below the left armpit then strike the opponent’s temple with the left cane. Withdraw it then place it above the right shoulder then strike the opponent’s knee with the right cane. Place the right cane above your right shoulder then hit the opponent’s knee with the left cane then place it above the left shoulder

Advance Double sinawali

**position the left cane under the right armpit and the right cane above the right shoulder**. strike the opponent's temple with the right cane and position it above the left shoulder afterwards. strike the left cane downwards then position it below the left armpit. swing the right cane forward. Withdraw it and place it above the left shoulder then swing the left cane to strike knee. withdraw the left cane and place it above the left shoulder then swing the right cane to strike temple. this can also be done starting with the right cane under the left armpit and using the left cane to strike.

Reverse sinawali

**start with both canes above the right shoulder. swing the right cane to strike the knee**. Withdraw it and place it under the left armpit. swing the left cane to strike the knee. Withdraw the left hand and position it above the left shoulder. At the same time, swing the right cane to strike the knee. withdraw the right cane and position it above the left shoulder. At the same time, swing the left cane to strike the knee. withdraw the left cane and place it under the right armpit. At the same time, swing the right cane to strike the knee. withdraw the right hand and position it above right shoulder. At the same time, swing the left cane to strike the knee.

Redonda

**start with the right cane over the right shoulder and the other one under the right armpit** .swing the right cane diagonally forward and position it above the left shoulder. swing the left cane diagonally forward then position it above the left shoulder. swing the right cane downward then position it below the left armpit . swing the left cane diagonally forward and position it over the head afterwards. swing the right cane diagonally forward then position it above the right shoulder. Position the other hand under the right armpit.

Solo Baston

one of the three major fighting system of arnis. Under this system evolves various system of fighting using a long stick weapon.

Outside blocking

performed by bringing the cane forward support the left hand at the middle of the cane

Inside block

\- performed as an outside block however, on the right side of the body

Downward inside block

\- performed by positioning the hand holding the cane above the right shoulder then swinging the cane downward to block the opponent's attack

Downward outside block

\- performed by positioning the cane behind the left ear then swinging it downward to block the opponent's blow

Rising block

\- performed by raising the cane over the head to block the opponent's blow

Vertical block

\- performed by raising the elbow of the hand holding the cane to shoulder level while the other hand is supporting it at the middle.

Grip: Proper Hold of the Stick

- Hold the stick one fist away from the punyo (butt) of the stick. Close the grip with the thumb. **“soul of all fighting techniques**”

Handa

- Feet are positioned shoulder width apart. Stick is held in front of the body

Pugay

\- Place the weapon hand across the chest. Bow by bending at the waist.

Handa sa Paglaban/Fighting Stance

- One foot in the front (foot the same as the weapon hand), the other foot on the rear. Keep feet apart, distance of one foot. Both knees slightly bent. Toes facing forward. Weight evenly distributed on both feet.

Martial Arts

are called codified systems and traditions of combat practices, which are practiced for a variety of reasons such as self-defense, competition, physical health and fitness, entertainment, as well as mental, physical, and spiritual development.

Combative Sport

is a competitive contact sport with one-on-one combat. Determining the winner depends on the particular contest’s rules and a contestant wins by scoring more points that the opponent or by disabling the opponent.

Espada y Daga

- a long wooden sword and short wooden sword.

Muestrasion or Pandalag

- which teaches the artistic execution of the swinging movements and stroking offense and defense in repetitive drills

Sangga at Patama or SombraTabak

- wherein striking, thrusting, and parrying in a prearranged manner is taught

Larga Muton or Labanang Totohanan

- in which two trainees engage in a free practice trying outmaneuver each other using their skills.

Cane or Club / Arnis Stick

is the standard equipment used in Arnis

Full Combat Event

The dimension of playing area is a square measuring 8 x 8 meters with 2 meters minimum free zone.

Anyo Event

The dimension of playing area is a square measuring 10 x 10 meters with a 2 meter minimum free zone around it.

courtesy

- “respect for one’s opponent and for the cardinal rules and principles of sportsmanship”.

Front Facing

– Body facing directly towards the opponent.

Half-front Facing

– body facing 45 degrees to either left or right.

Side-facing

– Body entirely facing either left or right.

Individual Movement

– presupposes that the strike is delivered by the hand without the coordinated movement of any of the feet.

Coordinated Movement

– the feet, or one of which, should coordinate with the movement of the hand to achieve body-balance thus concentrating the strength or power in the hand.

Left side of the head attack

A diagonal downward forehand swing to the left temple. From the position, the warrior will hold the stick with one hand at **1 o’clock** moving his stick in slashing motion while his free hand on his chest.

Rig ht side of the head attack

A diagonal downward backhand swing striking to the right temple. Assuming a fighting stance like the left temple strike, the warrior this time held his stick at **11o'clock** with his free hand kept on his chest.

Left side of the body (trunk) attack

The **3rd striking technique allows** the practitioner to extend his weapon hand making it easier for him to strike any part of the opponent between its shoulder and hips. The stick will be draw in a diagonal forehand slashing swing making it easier to deliver a damage.

Right side of the body (trunk) attack

Same as the 3rd strike but this time the practitioner will extend the weapon hand to strike any part of the body between the shoulder and the hips in a backhand slashing swing located on the right side

Thrust to solar plexus (stomach) attack

In this strike, the practitioner will thrust the weapon hand to the stomach and is followed by an upward motion that will cut through his opponent's body.

Left chest stab

In this strike, the weapon hand is then extended to the front with the palm facing outward and the elbow kept up where this strike can cause damage to the rib cage.

Right chest stab

In this stance, the practitioner will practice the **scooping action**. The weapon hand is then extended forward with the palm facing outward. To deliver the strike properly, the elbow should be kept up puncturing the opponents right lung.

Left lower leg

In this technique, the practitioner will deliver a powerful strike to the opponents lower leg, mainly the knee, the angle or the ankle which throws off the opponents balance and immobilize him. By doing this, the warrior is supposed to lower his body(extending the weapon arm). Holding his palm upward and hit any part of the opponents lower leg.

Right lower leg

Again, like the 8th strike, the main target here is the right lower leg which immobilize the opponent. By doing this, the palm should face downward.

Left eye poke

The target here is the left eye socket. In order to execute it properly, the practitioner should assume fighting stance the ninth its elbow kept down. extend the weapon hand forward with the palm facing outward

Right eye poke

Same as the 10th strike technique. To execute it properly the practitioner will have to hold his elbow down poking the right eye of the opponent.

strike to the crown/top of head

The last strike will be a straight downward overhead swing directed towards the crown of the head which could throw off the opponents mobility and balance.

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.

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

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 one hour 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 actually experience faster reaction times during all activities of your life. This is very important in a number of daily activities, such as driving.

Focus and stillness

\: As Bruce Lee pointed out, behind the punches, kicks and knees, a true martial artist learns to sit with himself and see where his weaknesses are. As a martial artist, your 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 and 10 obligations. P

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

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 way to relieve stress and frustration, but may actually help to make you happier

choy hong hi

who coined the term taekwondo in 1955

FALSE

Weapons are used in the practice of Taekwondo.

“way of kicking and punching”

What is the literal meaning of Taekwondo?

FALSE

Only men can practice Taekwondo.

Protection against enemy attacks

All Taekwondo activities are based on the defensive attitude that was originally developed for what?

SELF-CONFIDENCE

What advantage does Taekwondo give practitioners over weak opponents?

1950

When was Taekwondo first introduced to the United States?

FORM

In Taekwondo the term "Poomse" means what?

KYORUGI

The actual sparring of an opponent, applying offensive and defensive techniques that one has learned through Poomse is called: