SELF-PACED LEARNING MODULE

COLLEGE DEPARTMENT

MODULE 3
Subject:

PHYSICAL EDUCATION-4 (MARTIAL ARTS)

AISAT COLLEGE – DASMARIÑAS, INC.

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 Unit Disarming Techniques
Module EXERCISES
PE4 MARTIAL ARTS Units: 3.0 Page |2

INFORMATION SHEET PR-3.1.1

“EXERCISES”

HERE ARE 10 EXERCISES YOU CAN DO TO GET IN FIGHTING SHAPE:

1. JUMP ROPE
Jumping rope is one of the classic boxing exercises, because it helps build a lean, strong body,
aids in coordination, agility, and footwork, and boosts endurance like nearly no other exercise does.
Plus, since jump ropes are so portable, you can literally do it anywhere.

Here are some jump rope variations you can try:

 Single jumps
 High knees
 Double jumps
 Figure eights

2. BURPEES

Burpees are pretty much the best exercise ever, and will increase your strength and endurance
like no other exercise will. Plus, all that getting up and down is helpful in the ring (if you ever get
knocked down, that is).

HOW TO DO IT:

- Get into a squat position with your hands on the floor in front of you.
- Kick your feet back into a push up position and lower body to the floor.
- Return your feet back to the squat position as fast as possible.
- Immediately jump up into the air as high as you can.
- Add a little clap for pizazz!

3. SIT UPS
Boxers need a strong core to give them the strength to keep throwing punches, and sit ups are one of
the classic exercises to build up core strength in the ring.

HOW TO DO IT:

_Lay on the floor with your legs spread in a butterfly setup.

_Stretch your arms in front of you.
_Use your abs to pull yourself off of the floor.
_Touch your feet with your hands, making sure to keep your chest forward.
_Lower back down and repeat.

Tip: Try different variations of the sit up, such as throwing punches at the top of a sit up to build even
more core strength and endurance.
SUBJECT TEACHER: APPROVED FOR
IMPLEMENTATION:
MODUL 3rd
PRELIM MS.ROSARIANNE E. MOJICA
E3 Meeting
Subject Teacher MR. WILBERT A. MAÑUSCA
School Director
 Unit Disarming Techniques
Module EXERCISES
PE4 MARTIAL ARTS Units: 3.0 Page |3

4. SHADOW BOXING

It may seem wimpy if you’ve never tried it, but shadow boxing is one of the best ways to practice
your movement and footwork as a boxer. Plus, it’s more tiring that you might imagine.

5. PUSH UPS

Push ups are awesome and will also give you strong arms, shoulders, chest and core muscles. Plus,
they require no equipment whatsoever, so you have no excuse not to od them!

HOW TO DO IT:

_Start in a push up position, with your shoulders directly over your hands.
_Tighten your abs, glutes and thighs.
_Lower yourself down so that your chest touches the floor.
_Push yourself back up into the starting position and repeat.

BEGINNER MODIFICATION

_Start in a push up position with your knees on the floor.

_Tighten your abs, glutes and thighs.
_Lower yourself down so that your chest touches the floor.
_Push yourself back up into the starting position and repeat.

6. CHIN UPS/PULL UPS

Not only are chin ups and pull ups totally badass, they’ll build up your arm, chest, back, shoulder and
core strength like no other. Can’t do a single one yet? Learn how to start doing chin ups and pull ups.

HOW TO DO IT:

_Start from a dead hang with straight elbows, palms facing you for chin ups, palms facing away
for pull ups
_Keeping your chest up and your shoulders back, squeeze your glutes and cross your feet
_Pull yourself up so that your chin rests over the bar
_Lower down and repeat.

SUBJECT TEACHER: APPROVED FOR

IMPLEMENTATION:
MODUL 3rd
PRELIM MS.ROSARIANNE E. MOJICA
E3 Meeting
Subject Teacher MR. WILBERT A. MAÑUSCA
School Director
 Unit Disarming Techniques
Module EXERCISES
PE4 MARTIAL ARTS Units: 3.0 Page |4

7. SQUATS

Squats will strengthen your legs and glutes so you can bob, weave, and slip (typical boxing defenses)
all day long. A strong lower body is just as—or maybe more—important than a strong upper body during
a fight.

HOW TO DO IT:

_Stand with your feet hip-width apart.

_Pull your shoulders back and engage your abs.
_Push your butt & hips back as if you were sitting in a chair.
_Keep your weight on your heels.
_Go down until your thighs are parallel to the floor, raising your arms up as you lower down.
_Repeat.

Tip: for an extra challenge, try Sandbag squats or Kettlebell front squats. Or, if you have access to a
barbell and weights, feel free to use that too.

8. SHOULDER PRESSES

Fighters need strong shoulders if they want to be able to keep punching round after round. And
shoulder presses will help build up shoulder strength and endurance.

How to do it:

_Stand straight (preferred to sitting) holding a sandbag, dumbbells, or a barbell at your waist.
_Raise the sandbag (or other weights) up to your shoulders, keeping your shoulders pulled back
and your abs tight.
_Straighten your arms at a moderate pace.
_Lower back down to your shoulders and repeat.

9. WALKING LUNGES

Not only will walking lunges build strength in your legs, glutes and core muscles, they’ll also help
with balance and flexibility—key requirements for any fighter.

HOW TO DO IT:

_Start in a lunge position with your knees touching or almost touching the floor.
_Without pausing, alternate legs, bringing your opposite leg forward into a lunge position.
_Continue alternating legs while moving forward.
_For an added challenge, hold something heavy.

SUBJECT TEACHER: APPROVED FOR

IMPLEMENTATION:
MODUL 3rd
PRELIM MS.ROSARIANNE E. MOJICA
E3 Meeting
Subject Teacher MR. WILBERT A. MAÑUSCA
School Director
 Unit Disarming Techniques
Module EXERCISES
PE4 MARTIAL ARTS Units: 3.0 Page |5

10. KNEES TO ELBOWS

Though sit ups are awesome because you can do them anywhere with no equipment, knees to
elbows will give you an even stronger core. And they’ll help you build up to even cooler abs
exercises, such as toes to knees, windshield wipers.

HOW TO DO IT:

_Grip the pull up bar with your palms facing away from you, arms shoulder-width apart.
_Adding a slight swing, bring your knees up to your chest, touching your elbows if possible.
_Lower down and repeat.

REFERENCE:
- https://www.12minuteathlete.com/train-like-a-boxer-10-exercises-to-get-you-in-fighting-shape/

SUBJECT TEACHER: APPROVED FOR

IMPLEMENTATION:
MODUL 3rd
PRELIM MS.ROSARIANNE E. MOJICA
E3 Meeting
Subject Teacher MR. WILBERT A. MAÑUSCA
School Director
 Unit Disarming Techniques
Module EXERCISES
PE4 MARTIAL ARTS Units: 3.0 Page |6

PERFORMANCE TASK PR-3.1.1

OPERATION TITLE: Perform Essential Strength and Conditioning Exercises for Martial Arts
(Pakipasa sa Representative ng section and Video)
PERFORMANCE OBJECTIVE: This aims to enhance the knowledge and skills of the student in performing
the essentials strength and conditioning exercises for martial arts
EXERCISES:
 JUMP ROPE
 BURPEES
 SIT UPS
 SHADOW BOXING
 PUSH UPS
 CHIN UPS/PULL UPS
 SQUATS
 SHOULDER PRESSES
 WALKING LUNGES
 KNEES TO ELBOWS
MATERIALS: P.E Uniform
EQUIPMENT: Amplifier, Camera, Floor mat
ASSESSMENT METHOD: DEMONSTRATION ASSESSMENT

SCORING
CRITERIA
1 2 3 4 5
1. Proper Executions of exercises
REMARKS: Equivalent to:
□QUIZ No. _____
□RECITATION No. ____ GRADE:
□ NONE
5- Excellently Performed
4- Very Satisfactorily Performed
3- Satisfactorily Performed
2- Fairly Performed
1-Poorly Performed

__________________
MS. ROSARIANNE E. MOJICA
PE4 – Instructor
Date: _______________

SUBJECT TEACHER: APPROVED FOR

IMPLEMENTATION:
MODUL 3rd
PRELIM MS.ROSARIANNE E. MOJICA
E3 Meeting
Subject Teacher MR. WILBERT A. MAÑUSCA
School Director