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Warm-Up and Self-Defense Techniques

The document outlines warm-up and cool-down exercises for physical activity as well as techniques for self-defense training with a stick or cane. For the pre-test, it lists warm-up exercises that prepare the body for exercise by increasing blood flow and range of motion. The post-test sections detail a series of stretching, striking, and blocking techniques; and five cane disarming techniques involving blocks, strikes, and twisting of the opponent's arms.

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loraine
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252 views3 pages

Warm-Up and Self-Defense Techniques

The document outlines warm-up and cool-down exercises for physical activity as well as techniques for self-defense training with a stick or cane. For the pre-test, it lists warm-up exercises that prepare the body for exercise by increasing blood flow and range of motion. The post-test sections detail a series of stretching, striking, and blocking techniques; and five cane disarming techniques involving blocks, strikes, and twisting of the opponent's arms.

Uploaded by

loraine
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

❖ Pre – Test

1. It is vital to warm up properly before engaging in any type of physical activity. Warming up before
exercise helps your cardiovascular system prepare for physical activity by increasing blood flow to
your muscles and raising your body temperature. It also aids in reducing the likelihood of injury. It
also improves range of motion and prepares you mentally for exercise.
2. A
3. F

❖ Post – Test

I. 1. Inhale and Exhale


2. Palm Stretch
3. Wrists Rotation
4. Arm Circles and Shoulder Rotation
5. Cross Body Arm Swings
6. Hip Rotation
7. Knee Circles/Rotation
8. Ankle Rotation
9. Jumping Jack
10. Jog in Place

II. 1. Wrist Rotation


2. Arm Circles/Rotation with Stick Sideward (Left and Right)
3. Continuous Massive Strike (Forward and Back)
4. Wrist Rotation (Forward and Back)

III. 1. Left side of the head attack


2. Right side of the head attack
3. Left lower leg strike
4. Right lower leg strike
5. Thrust to solar plexus attack
6. Crown Attack

IV. 1. Left Sideward – Upward Block


2. Right Sideward – Upward Block
3. Left Sideward – Downward Block
4. Right Sideward – Downward Block
5. Solar Plexus or Stomach Block
6. Rising Block

PE 2 – Self - Defense
Module 5

❖ Pre – Test

1. Courtesy Bow
2. Fighting Stance
3. Redonda
4. Double Sinawali
5. Sinawali
6. Anyo Isa
7. Anyo

PE 2 – Self - Defense
Module 6

❖ Pre – Test

1. A
2. A

❖ Post – Test

1. 2 Turn right arm with cane on opponent’s arm.


1 Block above in front.
4 Strike the cane of right arm.
3 Twist opponents’ arms to disarm.

Disarming Technique 5

2. 4 Strike the cane of right arm.


1 Block from the left.
3 Twist opponents’ arms to disarm.
2 Turn left arm with cane on opponent arm.

Disarming Technique 2

3. 2 Push down opponents’ cane.


4 Strike the cane of right arm.
3 Twist opponents arm using left hand to disarm.
1 Block from the right.

Disarming Technique 3
4. 4 Double Sinawali.
2 Grab the cane of the opponent.
3 Strike down opponents’ arm using cane to disarm.
1 Block from the left.

Disarming Technique 4

5. 4 Strike the cane of the right arm.


3 Slide to disarm.
1 Block from the right.
2 Push down opponents’ cane.
5 Thrust cane of left arm.

Disarming Technique 13

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