PEH2 (3rd Grading) Flashcards by John Cedrick Magpantay

This martial art originated in the Philippines. The
primary weapon used in this traditional martial art is the cane or baton. It also involves hand to hand combat,
grappling, and weapons disarming.

Arnis

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developed by the indigenous populations of
the Philippines who used an assorted range of weapons for combat and self-defense

Arnis

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Other names of Arnis

eskrima, kali and garrote

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Who founded Arnis?

Remy Presas

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Who authored and spearheaded the law
declaring Arnis as the national sport of the country
which at that time was recently approved?

Senator Juan Miguel “Migz” Zubiri

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declared Arnis as the national sport of the country
which at that time was recently approved and signed
by _________________ into law.

President Gloria Macapagal Arroyo

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Equipment in Arnis

Wooden Stick
Foam
Head Protector
Body Protector
Groin Protector
Forearm Guards

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Made of rattan and
measures not less than 60
cm and not more than 90
cm in length with a diameter
of not less than 1.3 cm and
not more than 3.8 cm. It
must not have sharp edges
or pointed ends.

Wooden Stick

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Cushion material- should be
foaming the padded sticks and
shall have a maximum grip
diameter not greater than 3.81
cm. for competition use.

Foam

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refers to a pair of
protective head gear to
include an impact- worthy
face mask.

Head Protector

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Refers to a pair of _________, properly
cushioned to avoid injuries and the
specifications shall be according to the ARNIS.

Body Protector

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to avoid injuries
and the specification shall be according to the
ARNIS.

Groin and Body Protector-

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a compulsory to also avoid
severe injuries while having a fight or
competition.

Forearm guards-

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A square measuring 8.0 meters by 8.0 meters with a
two (2) meters minimum free
zone around it, and a clear
space without any
obstruction up to a height of
not less than 5 meters from
the playing surface.

Playing Area

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What is the national Sports of the philippines

Arnis

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Benefits of Arnis (you dont have to memorize just read through it)

Arnis is an effective self-defense.
2. Arnis contributes to the development of physical
fitness.
3. Arnis develops mental qualities such as alertness
and precision.
4. Arnis develops mental strength and courage that
allows someone to face danger and pain.
5. Arnis develop the virtue of perseverance to the
highest decree.

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What are the DO THE FIVE!

Have an annual check-up at a
Hemophilia Treatment Center
(HTC).
Treat bleeds early and adequately to
help long-term damage.
Get tested regularly for bloodborne
infections.
Get vaccinated.
Exercise and maintain a healthy
body weight

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Receiving care at an HTC
improves overall and well-being.

Have an annual check-up at a
Hemophilia Treatment Center
(HTC).

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Centers for Disease Control and
Prevention (CDC) and the National
Hemophilia Foundation (NHF)
recommend treatinĀ a bleed within
one hour.

Treat bleeds early and adequately to
help long-term damage.

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Blood products are saÿer than
ever; keeping a watchful eye on
them helps ensure continued
safety.

Get tested regularly for bloodborne
infections.

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Hepatitis A and Hepatitis B
are preventable.

Get vaccinated.

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The disease is
closely associated with unsafe
water or food, inadequate
sanitation, poor personal
hygiene and oral-anal sex.

Hepatitis A

The virus is most commonly
transmitted from mother to child
during birth and delivery, as well as
Through contact with blood or other
body fluids during sex with an
infected partner, unsafe injections
or exposures to sharp instruments.

HEPATITIS B

improves mood
promotes better sleep
puts the spark back into
your sex life
-can be fun … and social!

Exercise and maintain a healthy
body weight.

a Feeling of being under abnormal pressure. This pressure can come from different aspects of your day to day life. Such as an increased workload, deadline of works, an argument you have with your family or new and existing financial worries

Stress

Some common symptoms of stress include

sleeping problems, sweating or a change in appetite.

Excessive or prolonged stress can contribute to illness such as?

heart disease and mental health problems such as anxiety and depression.

what are the KEY to fight the stress

Meditation, acupuncture, massage therapy, even breathing deeply

is defined as any bodily movement produced by skeletal muscles that require energy expenditure.

Physical Activity (PA)

refers to the type of repetitive, structured physical activity that requires the body’s metabolic system to use oxygen to produce energy.

Aerobic fitness:

This is often the forgotten component of physical activity, but it is an essential part and has many benefits

Strength and balance:

Working out regularly is one of the best ways to relax your body and mind. ________ can also improve one’s mood

Exercise

When you are stressed, your muscles Get tense. You can help loosen them up on your own and refresh your body by: - Stretching - Enjoying a massage - Taking a hot bath or shower - Getting a good night’s sleep

Relax Your Muscle

Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised at how much better you ÿeel once you get good at it.

Deep Breathing

Eating a regular; well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein or energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.

Eat Well

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that.

Slow Down

You need to plan on some real downtime to give your mind time off from stress. If you’re a person who likes to set Goals, this may be hard for you at first. But stick with it and you’ll look forward to these moments.

Take A Break

If things are bothering you, talking about them can help lower your stress. You can talk to family members and friends, and you can also talk to yourself. It’s called self-talk and we all do it. But in order to self-talk to help reduce stress you need to make sure it’s positive and not negative.

Talk About Your Problems

Accept that you can’t do things perfectly no matter how hard you try. You also can’t control everything in your life. So do yourself a favor and stop thinking so much. And don’t forget to keep up your sense of humor. Laughter goes a long way towards making you feel relaxed

. Go Easy On Yourself

Figure out the biggest causes of stress in your life. Is it your job, your relationship , your schoolwork? If you’re able to identify what they are, see if you’re able to eliminate them from your life, or at least reduce them. If you can’t identify the main causes of your stress. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers

Eliminate Your Triggers

composed of sports involving running, walking, jumping and throwing. It is a group of sports divided mainly in what is popularly known as track and field and it has been played centuries ago in a sports competition.

Athletics

is a term encompassing the human competitive sports and games requiring physical skill, and the systems of training that prepare athletes for competition performance.

Athletics

Similar to running races, jumping games seem to be part of our childhood life. We tend to see how far and high we can jump and who can do it best.

Jumping Events

What are the four athletics jumping events.

High Jump Pole Vault Long Jump Triple Jump

the athlete must run in the start and must jump over a bar without knocking it over. They land on a big soft cushion. Being able to jump high without knocking the bar is advantage to win the game.

high jump

is quite similar to high jump. , is a track and field event in which an athlete uses a long and flexible pole, usually made from fiberglass or carbon fiber, as an aid to jump over a bar.

Pole vaulting

is a track and field event in which athletes combine speed, strength and agility in an attempt to leap as far as possible from a takeoff point.

The long jump

The most popular long-jumping style is “__________” where in the runner apparently walks in air

Hitch-kick,

sometimes referred to as the hop, step and jump or the hop, skip and jump, is a track and field event, similar to the long jump.

triple jump,

3 steps in tripple jump

Hop, step, jump

It's always fun to see who can throw something the farthest, whether it's a ball, or even a rock. These events necessitate explosive movements. Power is the component to be considered. Athletics is the place where you can throw stuff for distance as a real sport

Throwing Events

is plate like or round disc (implement), typically made of plastic with a metal rim. It is thrown from a concrete circle that is about 2.50 meter in diameter. The thrower’s feet cannot leave the circle unless the discus lands on sector area or else the thrower will be at fault, and the throw will not be counted

Discus

The __________ is a track and field event where the ________, a spear about 2.5 m (8 ft 2 in) in length, is thrown. The javelin thrower gains momentum by running within a predetermined area.

Javelin / Javelin Throw

piece of spherical iron ball that is thrown from a concrete circle that is seven feet in diameter. The front of the circle has a metal board called a toe board or stop board. The thrower cannot touch the top of the stop board or step 19 over it during the throw. The thrower holds the shot close to his/her neck in one hand.

Shot put