PE 104

PHYSICAL ACTIVITIES
TOWARDS HEALTH AND
FITNESS II
COURSE MODULE
AUTHOR
Ma. Honey Pearl O. Billato, LPT
Mark Kim I. Herbon, LPT
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

THE AUTHORS. Ms. Billato and Mr. Herbon are faculty members of the MAPEH and Humanities
Unit of Leyte Normal University.

THE COVER. LNU's iconic College Building speaks about a well-established and noble
educational institution approaching its 100 years of service to the people in the region.
(Photo by Mark Joshua Tan Photography)

LEYTE NORMAL UNIVERSITY PRESS

Paterno St., Tacloban City, Philippines 6500
ISBN-01 123-4-567-89012-3

© Leyte Normal University 2020

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted
in any form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the publisher, except in the case
of brief quotations embodied in critical reviews and certain other noncommercial uses
permitted by copyright law. For permission requests, write to the publisher, addressed
“Attention: Permissions Coordinator,” at the address below.

Leyte Normal University has no responsibility for the persistence or accuracy of URLs for
external or third-party internet websites referred to in this publication and does not guarantee
that any content on such websites is, or will remain, accurate or appropriate.

2|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

MODULE I: Taekwondo (Poomsae)

3|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Table of Contents

COURSE INFORMATION ---------------------------------------------------- 5

MODULE 1
OVERVIEW -------------------------------------------------------- 6

TIME FRAME ------------------------------------------------------ 7

LET’S GET STARTED! ------------------------------------------------ 8

KEY TERMS ------------------------------------------------------- 9

A TRIP FROM THE PAST! --------------------------------------------- 10

ENGAGE & DISCUSS ------------------------------------------------ 11

WRITTEN TASKS --------------------------------------------------- 25

PERFORMANCE TASK ----------------------------------------------- 27

REFERENCES ----------------------------------------------------- 30

4|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Course Information

Course Title:
Physical Activities Towards Health
and Fitness II

Course Code:
PE_104

Pre-requisite:
None

Course Credit:
2 units

Year Level:
Second Year Students

Semester Offered:
2nd Semester

5|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Overview:

6|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Module 1 Time Frame

Dates: April 2021

Module 1 activities are listed below followed by estimated time allotment for each
activity. We have also suggested specific days when to finish each activity. These
guidelines will help you finish all activities before or on the said deadline.

Suggested Suggested
Learning Activities time to finish Deadline
(MTh/TFri/W)

1. Answer the Let’s Get Started! 10 minutes

2. Answer the A Trip From The Past! 30 minutes

4. Read the Engage and Discuss 1 hour & 30

minutes

5. Answer the 1st Written Task 45 minutes

6. Answer the 2nd Written Task 45 minutes

7. Do the Performance Task 1 hour & 30

minutes

7|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Let’s get started!

Before you begin your journey in this module, let us try to evaluate what you know
about Taekwondo. Here, you will try to answer some questions that you will
encounter as we learn further this subject.

1. This term refers to the combination of techniques of blocks, stances, kicks and
attacks performed consecutively while moving in certain directions.
a. Poomsae
b. Jujutso
c. Muay Thai
d. Karate

2. This term refers to stop and deflect an incoming attack.

a. Makgi
b. Sogi
c. Jirugi
d. Chigi

3. The term “Sogi” means

a. Punch
b. Attack
c. Stance
d. Defend

4. ITF stands for

a. International Taekwondo Foundation
b. International Taekwondo Feud
c. International Taekwon-Do Fedaration
d. International Taekwondo Federal

5. The term “Hana” means

a. Six (6)
b. One (1)
c. Ten (10)
d. Eight (8)

8|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Key terms

As you navigate the module, you will encounter the following terms which will aid
your comprehension in the different learning activities.

Martial Arts - This term refers any of several arts of combat and self-defense that are
widely practiced as sports.

Defense- This term refers about a method of protecting oneself, one’s team, or another.

Attack- This term refers to set upon or work against forcefully.

Technique- This term refers to ability to treat such details or use such movements; a
body of technical methods.

Benefit- This term refers to something that produces good or helpful results or effects or
that promotes well-being.

Organization- This term refers to an administrative and functional structure.

Equipment- This term refers to the set of articles or physical resources serving to equip a
person or thing.

9|Page
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

A trip from the past!

As a human being, you have encountered various circumstances or moments

where you realized it is really a must to learn skills that can help you to protect
yourself. In this task, you will look back to your experiences and try to recall how
you, as a student or a teenager, managed your safety. Write your answers on the
space provided.

1. Share an accident or emergency that you experienced and give us the details on
how you exactly handled the situation.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

2. List down your own ways or measures on how to promote and keep yourself safe.
Give at least 2-3 sentences to each safety measure to support your answer.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

10 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Engage & discuss

TAekwondo

“Tae” means “foot or strike with foot”

“Kwon” means “hand or strike with hand”

“Do” means “discipline, art, or way”

Taekwondo is a Korean systematic traditional Martial Art, which teaches more

than kicking and punching. It is a discipline sport which improves our life skills and our
body in both mentally and physically. Today taekwondo has become an international
reputation and stands as an official Olympic sport worldwide. Taekwondo is considered
the considered an art of self- defense. Taekwondo can be characterized by the unity of
mind, body and life and the unity of Poomse. When you do taekwondo, you should
make your mind peaceful and concentrate on your movements.

11 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

History of taekwondo
The earliest records of Martial Arts practice
in Korea date back to about 50 B.C. During this
time, Korea was divided into three kingdoms:
Silla, which was founded on the Kyongju plain in
57 B.C.; Koguryo founded in the Yalu River Valley
in 37 B.C.; and Paekche, founded in the
southwestern area of the Korean peninsula in 18
B.C. Tae Kyon is considered the earliest known
form of Taekwondo. Evidence that Martial Arts
were being practiced at that time can be found in
tombs where wall-paintings show two men in
fighting-stance. These paintings show unarmed
people using techniques that are very similar to
the ones used by Taekwondo today. Today,
Taekwondo is one of the most recognized Korean
Martial Art. Taekwondo was first recognized as a system of self-defense in the 1950’s
when a group of Korean Martial artists came together and defined this sport as a simple
hand and feet fighting. They hence named their style, Taekwondo and in the last 30
years it has developed to be one of the most effective styles in the world today.

POOMSAE
The importance of Poomsae (Taeguek) in
Taekwondo It is a combination of techniques of blocks,
stances, kicks and attacks performed consecutively while
moving in certain directions. There are series of poomse
designed with each level from beginner to advance. The
proper way to learn and practice poomse is to learn the
direction, stance and blocks in order from white belt.
Poomse can be demonstrated indivually or in a group.
The WTF has 8 colored belt forms and 9 black belt forms.
The colored belt forms are all numbered one to eight and
are called Taeguek. “Tae” means bigness and “geuk”
means eternity. The Taegeukpoomse consists of different
movements in sequence. The main focus of this poomse
is to make exact the speed of breathing and action and
move the body weight properly while performing fast
actions. Every Taeguek varies, the eighth Taeguek for an
example incorporates more kicking and is mainly in higher
stance.

12 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

BENEFITS OF TAEKWONDO
1. Improved muscle toning - Taekwondo focuses a lot on performing different sets of
kicks and strikes. After drills have been repeated over and over to get a good
understanding of how to perform a move, you’ll likely notice that you will have lost some
weight and maybe even put on some muscle mass.

2. Increased stamina - Going along with muscular changes, rigorous training in

Taekwondo can help improve your stamina as well. When practicing Taekwondo, it’s
important to consider how long you will be able to perform different kicks, blocks,
strikes, and other moves. At first, you might find yourself trying to catch your breath after
just a few moves or a few minutes of sparring practice, but this feeling will reduce with
enough practice over time.

3. More confidence - They say that part of getting what you want comes from having a
positive attitude, and a positive outlook about yourself. When it comes to Taekwondo,
this also holds true. Being able to perform some of the most advanced kicks, for
example, requires having enough confidence in yourself so that you remain balanced
and don’t fall over. Let’s also say that your self-esteem will also become enhanced over
time as well, meaning that you will be more committed to continue practicing
Taekwondo – even if it gets hard sometimes.

4. Greater flexibility - You’ve probably noticed that kicks have been mentioned several
times already and performing these moves frequently and properly builds flexibility.
Greater flexibility is somewhat unique to Taekwondo, as some martial arts are more
focused on strength or endurance. In Taekwondo though, flexibility is just as important.

5. Incredible concentration - Martial arts, including Taekwondo, is first and foremost a

practice of building discipline. Whether you are learning a move for the first time,
sparring with a classmate, or even in a self-defense situation, a high degree of
concentration is going to be required to get through. A lot of people who go through
numerous years of Taekwondo are often surprised when they reflect on the amount of
focus they can quickly reach when compared to when they first started learning.

6. Reflexes you never knew you had in you - That feeling where you are able to
quickly handle something that would normally be too fast for you to handle is something
you can actually train yourself to control and use. This is common in many martial arts
and competitive sports, but Taekwondo provides another method to reach that level of
reflexes.

7. More prepared to handle stress - Being able to react and overcome different
opponents when sparring, for example, is an excellent case of proper stress
management taking place. Practicing Taekwondo helps the student overcome the
different mental stresses that are created and observed in both everyday life and during
training sessions. Stress management and stress reduction results from the student

13 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

overcoming and directly challenging fears, from practiced mental focus, and from
understanding the sources of stress and how they impact us.

8. Enhanced cognitive abilities - In recent years, science has discovered the relation
between physical activity and cognitive functionality. Essentially, staying physically
active and working towards a dedicated discipline often carries a positive impact on our
cognitive abilities as well.

9. Respect - Taekwondo is built on a set of traditions and philosophies that are still
practiced to this very day. Starting from the very first class, the student is being trained
to show respect to their peers, their instructors, and with anyone else they encounter
outside of their classes too.

10. Better socialization skills - You will be dealing with other people, be it with your
fellow classmates and your instructors. Each member of the class is working towards a
common goal, but the road to reaching that goal requires a certain amount of
communication with your peers. As you interact with more people, both in your
Taekwondo classes and outside of class, it isn’t uncommon to develop a better
understanding of how other people behave and act in certain situations. These abilities
and others can greatly help those who might find it hard to socialize with others.

11. Leadership abilities - All of the characteristics of a discipline like Taekwondo help
form good leadership abilities. From communication, to mental endurance, to integrity,
and many other things, you will have a better capability of working with others and
leading them towards a common goal.

12. Accepting and recovering from failure - Being the best at Taekwondo, or any
martial art for that matter, isn’t about always winning. In many philosophies behind
martial arts, it’s imperative to understand that sometimes you will experience failure.
The real lesson is in how to recover when you experience failure, and to understand
that humility and a sense of humbleness is not only a tool, but an essential component
for overcoming that failure.

13. Improved ability to plan and follow-through - Taekwondo is a discipline that

takes time to learn and become proficient at. As a new student enters a class for their
first time, they are also entering into a long-term plan that they have knowingly or
unknowingly envisioned for themselves. That plan is on attaining new skills and
devoting time to practicing a discipline. Each step of the way has specific goals, is
measurable, is achievable and realistic, and can be looked at over time.

14 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

ORGANIZATIONS OF TAEKWONDO
There are 3 main organizations regulating taekwondo:

1. International Taekwon-Do Federation (ITF)

• ITF is an international governing body
of taekwondo. ITF is geared towards a
taekwondo self-defense style.

2. World Taekwondo
• Another governing body of
taekwondo geared towards the
point system as it is in the
Olympics. World Taekwondo has
the most affiliation of schools in
the world.

3. ATA Martial Arts (previously American

Taekwondo Association)
• ATA is the organization with
the least affiliations in the
world, but it has great
dominance in the United
States.

15 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

TAEKWONDO EQUIPMENT
1. Normal Class Equipment
• Dobok- Uniform used by practitioners of
Korean Martial arts, such as Taekwondo.

Tip: A belt used around the waist to denote the rank or grade of
the wearer.

2. Safety Equipment
• Head guard – Indispensable accessory
while sparring or in competitive fighting in
Taekwondo.

• Mouth guard – An equipment that has

become mandatory in almost every
tournament nowadays, to minimize the
damage to the dental and mouth area of
the athletes.

16 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

• Forearm guard – An equipment used in

the forearm region used to minimize the
damage done to this area from blocking
kicks.

• Body Guard – An equipment used to

minimize the damage done to the thorax
region and also to determine the score
between the athletes.

• Shin Guard – An equipment used to

minimize the damage done to the shin area,
from the constant hits with the legs.

• Groin Guard – An equipment used to

minimize the damage done to the groin
area, keeping in mind that it's not allowed
in a Taekwondo fight to hit that area on
purpose.

17 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

• Martial Arts Shoes – A very

comfortable shoes used in
trainings and other events. On
official events though, usually the
use of this kind of shoes is not
allowed.

3. Training Equipment

• Single Target Clapper – Very used to train

precision, agility, sequential kicks and to
warm up in championships.

• Training Bag – Used to train the precision

and power of kicks and punches.

• Body Shield – Has the same utility as the

training bag but is more mobile and can be
adapted better for real applications.

18 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

TAEKWONDO UNIFORM CLASSIFICATION

Dobok

The Do means “way” Bok means “robe or “training clothes”. It is the uniform worn
by Taekwondo practitioners serves as an identity of the sport. During the formative
years of taekwondo, the dobok was completely white with the cross-over front jacket.
However, in the 1970s, to distinguish the ranking of black belt from the color belt
practitioner, the uniform was altered by adding black trim to the V-shaped collar, while
red and black trim was appended to the poom or junior black belt uniform. The said
uniform instills pride and self-confidence for practitioner who wear it. The uniform, and
its color belts, identifies the degree of skill and cultural education attained. It also
symbolizes the heritage and traditions of Taekwondo. Grades and degrees indicated by
the color of the belt create incentive and preserve humility. Hence, it must be kept clean
and in good repair to project the right image. Soiled, creased and ostentatiously
decorated uniforms are not consistent to the discipline of the sport. While dirty
uniforms are unhygienic, crumpled ones reflect laziness and indifference. Uniforms with
all kinds of decorations are not normally associated with humility.
The pants are fitted loosely and comfortably to provide free movement. The
length extends to the ankle. The color of the pants is also white. White for the upper
garment and pants signifies purity. The belt, about 4cm in width and long enough to go
round the body twice, is wrapped about the waist and knotted in front. The two ends of
the belt are about the middle of the thigh. It’s color indicates the level of proficiency
reached by the practitioner.
Although the belt system has changed slightly over the year, the STF has
decided to stick to what was recommended by the Technical Committee after their study
mission in various Asian countries in 1982
• White for grade 10 to 1 holders
• Half black & half red for junior poom belt holders
• Black for dan holders

19 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Poomsae Uniform (Y-Shaped Collar)

The Poomsae uniform was officially introduced
by the World Taekwondo Federation in July 2011 in
the 6th World Taekwondo Poomsae Championships in
Vladivostok, Russia.
In 2006, the WTF set up the Poomsae development
committee to create a new uniform for Poomsae
competition. The aim is to visualize the philosophical
history of Taekwondo by using Korean traditional
images, patterns and colors in the new Taekwondo
uniforms to maintain the uniqueness of Korean
Traditional clothing. The uniforms represent the
different levels and are divided according to traditional
Korean philosophy along with the five tenets of the
sport.

Poomsae Dobok Categorization

20 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

TAEKWONDO BELTING
1. White - A test is not required for the white belt, but in order to move on to the
next rank, one first has to achieve the white belt with yellow stripes. The test
requires the individual to carry out a predetermined pattern, as well as go through
the three-step and one-step sparring process with another taekwondo
practitioner. He also has to be able to defend himself against holds and be able
to successfully break free using either kicks or blows. It typically takes around
two to three months for an individual to proceed to the white with yellow stripe
belt.

2. Yellow - The test for promotion to a yellow belt is similar to the test mentioned
above, but with a different pattern, and the breaking of boards with both hands
and feet. It takes roughly two to three months of training before one can take the
test.

From yellow, you can proceed to the yellow with green stripe belt. While all the
promotion tests are largely the same, the test from yellow to yellow with green
requires one to go through a different pattern from the previous tests, as well as
breaking a two-inch board with the hand and one-inch board with the feet.
Additionally, one-step sparring is required.

3. Green - From yellow with green stripes to a solid green belt, the player has to do
a test with another pattern, along with a one-step spar and a freestyle spar. In
addition, he also has to break through two-inch boards with both his hands and
feet, as well as demonstrate an ability to defend himself.

To earn the green with blue stripes belt, you must practice another pattern, and
defend yourself against both holds and clubs. In addition, the player has to break
a two-inch board with his hands and a one-inch board using a jump kick. As with
the other tests, he has to undertake the one-step sparring and free sparring. The
move from green to green with stripes requires around four months of training
before a test can be taken.

4. Blue - The test to attain the blue belt is similar to that of the green with blue
stripes, except for the induction of a different pattern and an addition of two-step
sparring. Besides that, one must demonstrate the breaking of a two-inch board
with a punch and a one-inch board with a turning kick. All of this typically takes
four months to achieve.

To achieve the blue with red stripes belt requires finesse, as the individual needs
to defend against holds, clubs and knives as well as multiple unarmed
opponents. He also has to break two-inch boards with a punch and a turning
kick. It takes five months from the blue belt to achieve this.

21 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

5. Red - Along with a different pattern, the test for the red belt replaces the two-step
sparring with multiple free sparring. He also has to break a three-inch board with
any kick, while other elements of the test remains the same.

From red, there is the red and black stripe belt. The test is identical to the red
belt, except with a different pattern and the need to break two three-inch boards.
It takes five months to train for this.

6. Black - The highest rank achievable, the black belt test requires a lot of work:
one pattern, one-step sparring, two-step sparring, free sparring and multiple free
sparring. You must also be able to defend against holds, clubs, knives and
unarmed opponents, as well as break two three-inch boards with any kick or
blow. To get to this stage, it requires at least nine months of training after one
has completed the red and black stripe belt test.

TAEKWONDO BELT RANKING SYSTEM

Junior Belts

• White Belt – 10th Gup. The first belt each student will receive upon beginning
Taekwondo.
• Yellow Stripe Belt – 9th Gup.
• Yellow Belt – 8th Gup.
• Green Stripe Belt – 7th Gup.

Senior Belts

• Green Belt – 6th Gup.

• Blue Stripe Belt – 5th Gup.
• Blue Belt – 4th Gup.
• Red Stripe Belt – 3rd Gup.
• Red Belt – 2nd Gup.
• Black Stripe Belt – 1st Gup.

Black Belts

• 1st Dan Black Belt. The basic black belt.

• 2nd Dan Black Belt. Can be achieved after 1 year as a practicing 1st Dan Black Belt.
• 3rd Dan Black Belt. Can be achieved after 2 years as a practicing 2nd Dan Black Belt.
• 4th Dan Black Belt. Can be achieved after 3 years as a practicing 3rd Dan Black Belt.

22 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

• 5th Dan Black Belt – Master Status. Can be achieved after 4 years as a practicing 4th
Dan Black Belt.
• 6th Dan Black Belt – Master Status. Can be achieved after 5 years as a practicing 5th
Dan Master.
• 7th Dan Black Belt – Master Status. Can be achieved after 6 years as a practicing 6th
Dan Master.
• 8th Dan Black Belt – Grand Master Status. Can be achieved after 7 years as a
practicing 7th Dan Master.
• 9th Dan Black Belt – Grand Master Status. Can be achieved after 8 years as a
practicing 8th Dan Grand Master.

TAEKWONDO TERMINOLOGIES
1. Commands
• Attention: Charyot
• Bow: Gyongre
• Ready: Junbi
• Start: Shijak
• Finish: Guman
• Rest: Shyo
• Sparring: Kyorugi

2. Stances
• Stance: Sogi
• Front Stance: Ap Gubi
• Back Stance: Dit Gubi
• Ready Stance: Junbi Sogi
• Natural Stance: Pyoni Sogi
• Horse Stance: Juchum Sogi
• Cat Stance: Bom Sogi
• Crane Stance: Haktari Sogi

3. Punches:
• Punch: Jirugi
• Front Punch: Bandae Jirugi
• Reverse Front Punch: Baro Jirugi
• Middle Punch: Momtong Jirugi
• Face Punch: Olgol Jirugi
• Back Fist Punch: Dung Jumok
• Double Punch: Doo Bun
• Triple Punch: Sae Bun Jirugi

23 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

4. Strikes:
• Strike: Chigi
• Hammer Fist Strike: Me Jumok Chigi
• Knife Hand Strike: Sonnal Chigi
• Elbow Strike: Palgub Chigi
• Spear Srike: Pyeonsonkoot Chigi

5. Blocks:
• Block: Makgi
• Low Block: Arae Makgi
• Inner Middle Block: Montong Makgi
• Outward Middle Block: Montong Baggat Makgi
• Outside Block: Bakgat Makgi
• Upper Block: Olgul Makgi
• Double Block: Hechyo Makgi
• Cross Block: Eotgeoreo Makgi

6. Kicks:
• Kick: Chagi
• Front Kick: Ap Chagi
• Back Kick: Dit Chagi
• Side Kick: Yop Chagi
• Roundhouse Kick: Dolyo Chagi
• Reverse Turning Kick: Mom Dolyo Chagi
• Axe Kick: A Chagi
• Push Kick: Miro Chagi
• Jumping Up Back Kick: Edan Dolga Chagi

7. Numbers:
• 1: Hanna
• 2: Tul (“T” is pronounced as “D”)
• 3: Set
• 4: Net
• 5: Tasot
• 6: Yosot
• 7: Ilgob (“B” is silent)
• 8: Yudol
• 9: Ahop
• 10: Yeol

24 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

TAEKWONDO BASIC SKILLS

1. Stances
• Ready Stance
• Walking Stance
• Forward Stance
• Back Stance
• Riding Stance

2. Punches
• High Punch
• Middle Punch
• Low Punch (Groin)

3. Kicks
• 45 Degree Kick
• Stretch Kick
• Front Kick
• In-out Kick
• Out-in Kick
• Side Kick

4. Blocks
• High Block
• Low block
• In- out block
• Out- in block

25 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Let’s try to practice how far you have managed to understand the lesson.
In your own perspective, identify and explain the benefits that you can get
when you continue practicing taekwondo.

Write your answers on the space provided.

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

26 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Now that you already know taekwondo and its benefits, in this part, you will
thoroughly answer the question below. Your answer must have at least 10 or
more sentences.

How does going in and practicing Taekwondo influences personal life of an individual?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

27 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

In this part, you will be doing your first performance task! You are tasked to
create an informational video. You may use any desired and convenient
app. In the first part of the video, you will discuss briefly the benefits you
can get in practicing Taekwondo. In the second part, you will demonstrate
Foundation form No. 1 and No. 2.

Upload your 2-min. video on our Facebook closed group. Please note that in this
performance task, you are expected to do it properly, correctly, and informational.

Your responses will be rated using the rubric below.

Use it as your guide in obtaining the highest possible score.

Rubric

Excellent Good Fair Poor

5pts 4pts 3pts 2pts

Presentation Excellent Good Fair Poor

Extremely Some Showed little No

enthusiastic, enthusiasm, enthusiasm, enthusiasm,
motivating, and interest in little interest in no interest in
obvious activity activities being activities being
interest in presented, presented, presented,
activity projected somewhat barely audible
presented, voice, audible
clear, audible audible
voice
Content Excellent Good Fair Poor

Firm grasp on Basic Some Demonstrated

knowledge and knowledge knowledge and little
understanding and understanding knowledge or
of the topic understanding of the topic understanding
being of the topic presented of the topic
presented, being missing a few being
showed presented important facts presented.
complete
knowledge,

28 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

covered all
important facts

Organization Excellent Good Fair Poor

Instructed in somewhat sometimes hard unorganized,

easy to follow organized, to follow, not confusing, hard to
sequence, easy to follow well planned follow, not planned
organized, out out
well planned
out

Video Excellent Good Fair Poor

Quality Proper Good location Acceptable Poor location, poor
equipment, and equipment, location and equipment, poor
excellent lighting and equipment, lighting,
location, visuals clear, audio and low visual and audio
perfect good audio visual unclear quality
lighting, clear at times
audio and
visual, overall
excellent
quality
Creativity & Excellent Good Fair Poor
Design
Excellent Good use of Minimal use of Use of elements
sense of graphics and/or design detracts from video.
design. other design elements. No Too many or too
Effective elements. transitions. gaudy graphics;
camera Some transitions, too many
techniques transitions are clips, backgrounds
used for the inappropriately and/or sounds
video and placed. detract from content.
pictures.
Smooth
transitions are
appropriate
and aid in
delivery of the
presentation.

29 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

Conventions Excellent Good Fair Poor

Grammar, Includes 2 – 3 Includes 3 – 4 Includes five or more

spelling, grammatical grammatical grammatical errors,
punctuation, errors, errors, misspellings,
capitalization misspellings, misspellings, punctuation errors;
are correct; punctuation punctuation sources are not
sources are errors; sources errors; some documented.
documented are sources are
correctly and documented documented
copyright law and correctly but not
has been and copyright correctly.
followed. law has been
followed.

30 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

References

http://www.merriamwebster.com
http://www.parandeul.co.kr/tae_overview.htm
https://www.mtshastama.org/taekwondo/overview.cfm
http://www.wolvesmartialarts.com/taekwondo-terminology
http://www.edmontondragons.com/belt-ranking-system
https://www.myactivesg.com/Sports/Taekwondo/How-To-Play/Taekwondo-for-Beginners/Taekwondo-belts-colours-and-ranks
https://www.acmetaekwondo.com/taekwondo-uniform-dobok/
https://sites.google.com/site/taekwondoen/equipment
https://lawofthefist.com/taekwondo-belts-and-ranks-all-organizations-world-taekwondo-itf-ata/
https://media.musclegrid.io/kickitbc.com/uploads/2020/03/25060620/New-Taekwondo-2-revised-7-
4.pdf?fbclid=IwAR1_S3ce1TJmYWrL8nmsr6qPdCRl7jG0Q3_SC7FLVYsEhIQ7yL3qaMHP4Zk

31 | P a g e
 PE 104 PHYSICAL ACTIVITIESVISION
TOWARDS HEALTH AND FITNESS II
A leading university of education and diverse disciplines attuned to local and global development needs
Approved as per BOR no. 664, s. 2014

MISSION
To produce top performing professionals equipped to engage on knowledge and technology production, so
necessary to develop a sustainable society
Approved as per BOR no. 664, s. 2014

CORE VALUES
Integrity, Excellence, and Service
Approved as per BOR no. 705, s. 2015

QUALITY POLICY
We, at the LEYTE NORMAL UNIVERSITY (LNU), commit to pursue satisfaction of our customers through good
governance, quality and relevant instruction, research, extension and support services and to continuously
improve our Quality Management System in compliance with ethical standards and applicable statutory ,
regulatory and stakeholders’ requirements. The LNU management commits to maintain and monitor our
Quality Management System and ensure availability of adequate resources.
Approved as per BOR no. 1189, s. 2019

EVELYN B. AGUIRRE, D.A

University President

Leyte Normal University Hymn

Music: Dr. Virginio V. Fuentes
Lyrics: Mrs Rosario P. Isiderio

Beloved Leyte Normal

We sing thee hymns of praise
Loyalty and honor
To thy name embrace

Thy teachings we shall treasure

Thy words of wisdom true
So precious beyond measure
To guide our whole life through

As we sail to voyage
Life's uncertain seas
The haven of thy harbor safe
There we shall be

Beloved Leyte Normal

Thy name we shall adore
Thine honor ever shining
We'll keep forevermore

Leyte Normal University

32 | P a g e
 PE 104 PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II

33 | P a g e